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Line 19: − As mentioned above, adaptation to E3 is very taxing ('''except E3-extended'''). Its total sleep is at the minimum sleep threshold for long-term maintenance. For one, SWS is a massive roadblock during adaptation. Repartitioning all SWS into only two cycles makes this schedule extremely difficult by the second and third week of adaptation. At first, SWS is spread out up to the third sleep cycle, or even in later cycles in the morning on monophasic sleep in the case of poor sleep hygiene or pre-existing sleep deprivation. When the core is suddenly cut short, SWS wakes become frequent in the core. This leads to many reported oversleeps. Even worse, the naps can also give SWS wakes as SWS deprivation symptoms become clearer as adaptation progresses. + Line 36:
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Line 88: − − == Lifestyle Considerations == − Because E3's core sleep is short enough to leave many wake hours during night time hours, and the core is often placed around the hours that can be secured from daytime interruptions, the naps come in handy with scheduling. Each nap only lasts for 20m, so it is very easy to fit them into daily scheduling. This is further enhanced by occupations with '''flexible work hours''' or '''work-from-home jobs'''. The short duration of a nap does not often get into the way of many other daily commitments, and a lot of casual people will not even notice that someone has taken a 20m nap nearby. − − The core of E3 amplifies the characteristics of a sleep pattern that bears striking resemblance to a '''massively reduced monophasic schedule'''. This is a trait among Everyman scheduling prototypes, where the long core sleep is cut from monophasic sleep, and accounts for the majority of total sleep. The only difference is the addition of the naps to alleviate homeostatic pressure and to ideally maintain a healthy balance of SWS and REM sleep. Because of this, it is reported by at least a couple adapted E3 sleepers that E3 barely gives any sleep, or only 3h of sleep per day since the naps are so short despite their frequency. Similar to other schedules with low total sleep, days on E3 can last very long, and each nap provides REM sleep for refreshment. The short naps also do not give an impression of a burden of having to cool down and sleep for a long period of time like a core would. − − Even though the original E3 with a 3h core does not have any flexibility after adaptation, or withstand heavy workouts at all, the 3.5h core variant has recorded the possibility to have 1 or 2 flexible naps (except the first nap) and even the core sleep, to a small margin. This is all at the cost of the addition of mere 30m of sleep. Like other schedules, the naps should be designed to fit into personal timetable from day to day if possible. The noon break, early afternoon circadian nadir and possibly after work (E3-extended) should be capitalized on to place naps. The vast extra wake hours can be dedicated to hobbies, self-care and many other activities. − − The '''extended version (4.5h core) has been a treasure for E3'''. It has reported a surprising amount of success that helps with the extra time and the nap frequency helps prevent the strain of having to stay awake for too long. On this variant, having a sweaty workout is tolerable, and even small amounts of alcohol once in a while. The flexibility after adaptation can be up to ~'''90m range''' (earlier/later than the original core time). The 4.5h core has since been considered a golden core duration that hits many birds with one stone and is a hallmark duration that makes E3 even greater today. Despite its greatness and popularity, it is essential to carefully look over daily commitments, sleep habits, meal plans and other habits that can negatively affect polyphasic adaptations, especially those of E3 tier (e.g, smoking, being consistently sleep deprived on monophasic). − − As an added bonus, E3 is one of the prime polyphasic schedules for '''[[lucid dreaming]]'''. A lot of intense dreaming experiences, including false awakening dreams have been recalled from E3's naps. A highly challenging test of the adaptation phase on this schedule will open the gate to the extra time and rewarding productivity once the naps have become part of a daily lifestyle.
format page according to style guideline, restructuring and moving of a few sentences
{{TNT|E3}}
{{TNT|E3}}
Everyman 3, or E3, is the original [[Everyman|Everyman sleep schedule]] that was invented by Puredoxyk. It used to be known as the only Everyman schedule, before [[E2]] and [[E4]] were added. Following the naming scheme of polyphasic schedules, E3 has 1 [[Cores|core]] sleep and 3 [[naps]].<ref>[https://www.polyphasic.net/schedules/everyman/ polyphasic.net]. Retrieved 25-11-2020.</ref>
Everyman 3, or E3, is the original [[Everyman]] sleep schedule that was invented by Puredoxyk. It used to be known as the only Everyman schedule, before [[E2]] and [[E4]] were added. Following the naming scheme of polyphasic schedules, E3 has 1 [[Cores|core]] sleep and 3 [[naps]].<ref>[https://www.polyphasic.net/schedules/everyman/ polyphasic.net]. Retrieved 25-11-2020.</ref>
== Origin ==
== Origin ==
== Mechanism ==
== Mechanism ==
Following from E2, E3 further removes a full cycle from the core sleep and adds another 20m nap. Its core sleep, lasting for only ~3-3.5h (depending on scheduling), accounts for only 2 full sleep cycles. Totaling approximately 4-4.5h of sleep each day, E3 is now considered '''one of the most difficult schedules''' that the average adult should be able to accomplish with strong adaptation skills. Four hours total daily sleep is considered the minimum to contain a sustainable 90m SWS, 90m [[REM]], and transitional light sleep. Similar to other schedules, 20m naps are preferred over 30m naps or longer naps because it prevents [[SWS wakes]] from the start of adaptation, and generally easier to handle.
Following from E2, E3 further removes a full cycle from the core sleep and adds another 20m nap. The core sleep on E3, lasting for only ~3-3.5h (depending on scheduling), accounts for only 2 full sleep cycles. Four hours total daily sleep is considered the minimum to contain a sustainable 90m SWS, 90m [[REM]], and transitional light sleep. Similar to other schedules, 20m naps are preferred over 30m naps or longer naps because it prevents [[SWS wakes]] from the start of adaptation, and generally easier to handle.
The most important scheduling requirement is '''having the core cover the circadian [[SWS peak]] between 9PM and midnight'''. 9PM is the ideal start time, but 10PM is also permissible. Rotating the schedule further is very difficult, and requires stringent management of light, food, and possibly temperature cues to maintain a [[circadian rhythm]] later than natural daylight. With this artificial lighting setup to mark the onset of [[melatonin]] release, an ideal E3 adaptation would have the entire SWS needs covered in the core, and SWS is going to be extremely packed in the first cycle of the core. The second core will then allow some amount of REM sleep, the remaining of which is supplemented by the naps.
The most important scheduling requirement is '''having the core cover the circadian [[SWS peak]] between 9PM and midnight'''. 9PM is the ideal start time, but 10PM is also permissible. Rotating the schedule further is very difficult, and requires stringent management of light, food, and possibly temperature cues to maintain a [[circadian rhythm]] later than natural daylight. With this artificial lighting setup to mark the onset of [[melatonin]] release, an ideal E3 adaptation would have the entire SWS needs covered in the core, and SWS is going to be extremely packed in the first cycle of the core. The second core will then allow some amount of REM sleep, the remaining of which is supplemented by the naps.
== Adaptation ==
== Adaptation ==
E3's total sleep is at the minimum sleep threshold for long-term maintenance. For one, SWS is a massive roadblock during adaptation. Repartitioning all SWS into only two cycles makes this schedule extremely difficult by the second and third week of adaptation. At first, SWS is spread out up to the third sleep cycle, or even in later cycles in the morning on monophasic sleep in the case of poor sleep hygiene or pre-existing sleep deprivation. When the core is suddenly cut short, SWS wakes become frequent in the core. This leads to many reported oversleeps. Even worse, the naps can also give SWS wakes as SWS deprivation symptoms become clearer as adaptation progresses.
It is also common to experience or '''feel cold''' after waking up from the first nap, or near sunrise hours, because the core body temperature is still adapting to the new sleep regime, and core body temperature is often at its lowest (circadian trough) around these late night/early morning hours. Many weeks of little to no oversleeps and utmost consistency in sleep times are required to eventually reach an equilibrium of SWS and REM on schedule. Eventually, '''naps should no longer have SWS episodes'''. The early REM-favored placement of the three naps (none in the evening) helps to reinforce this. 4AM, 8AM, and 2:30PM naps are ideal with a 9PM core.
It is also common to experience or '''feel cold''' after waking up from the first nap, or near sunrise hours, because the core body temperature is still adapting to the new sleep regime, and core body temperature is often at its lowest (circadian trough) around these late night/early morning hours. Many weeks of little to no oversleeps and utmost consistency in sleep times are required to eventually reach an equilibrium of SWS and REM on schedule. Eventually, '''naps should no longer have SWS episodes'''. The early REM-favored placement of the three naps (none in the evening) helps to reinforce this. 4AM, 8AM, and 2:30PM naps are ideal with a 9PM core.
Same as Naptation method, starting an E3 run with pre-existing sleep debt from Uberman is not recommended and potentially only makes adaptation harder than it already is. A [[recovery]] on monophasic sleep after Uberman (as a process of learning to nap in 20 minutes) would be preferred to a direct transition. The body also needs a period of time to get used to a new sleeping pattern as a result of the breakdown of the core sleep into purely 20m naps before there is a resurgence of the core sleep again.
Same as Naptation method, starting an E3 run with pre-existing sleep debt from Uberman is not recommended and potentially only makes adaptation harder than it already is. A [[recovery]] on monophasic sleep after Uberman (as a process of learning to nap in 20 minutes) would be preferred to a direct transition. The body also needs a period of time to get used to a new sleeping pattern as a result of the breakdown of the core sleep into purely 20m naps before there is a resurgence of the core sleep again.
== Difficulty ==
Totaling approximately 4-4.5h of sleep each day, E3 is now considered '''one of the most difficult schedules''' that the average adult should be able to accomplish with strong adaptation skills, the adaptation to E3 is very taxing ('''except E3-extended''').
== Lifestyle Considerations ==
Because E3's core sleep is short enough to leave many wake hours during night time hours, and the core is often placed around the hours that can be secured from daytime interruptions, the naps come in handy with scheduling. Each nap only lasts for 20m, so it is very easy to fit them into daily scheduling. This is further enhanced by occupations with '''flexible work hours''' or '''work-from-home jobs'''. The short duration of a nap does not often get into the way of many other daily commitments, and a lot of casual people will not even notice that someone has taken a 20m nap nearby.
The core of E3 amplifies the characteristics of a sleep pattern that bears striking resemblance to a '''massively reduced monophasic schedule'''. This is a trait among Everyman scheduling prototypes, where the long core sleep is cut from monophasic sleep, and accounts for the majority of total sleep. The only difference is the addition of the naps to alleviate homeostatic pressure and to ideally maintain a healthy balance of SWS and REM sleep. Because of this, it is reported by at least a couple adapted E3 sleepers that E3 barely gives any sleep, or only 3h of sleep per day since the naps are so short despite their frequency. Similar to other schedules with low total sleep, days on E3 can last very long, and each nap provides REM sleep for refreshment. The short naps also do not give an impression of a burden of having to cool down and sleep for a long period of time like a core would.
Even though the original E3 with a 3h core does not have any flexibility after adaptation, or withstand heavy workouts at all, the 3.5h core variant has recorded the possibility to have 1 or 2 flexible naps (except the first nap) and even the core sleep, to a small margin. This is all at the cost of the addition of mere 30m of sleep. Like other schedules, the naps should be designed to fit into personal timetable from day to day if possible. The noon break, early afternoon circadian nadir and possibly after work (E3-extended) should be capitalized on to place naps. The vast extra wake hours can be dedicated to hobbies, self-care and many other activities.
The '''extended version (4.5h core) has been a treasure for E3'''. It has reported a surprising amount of success that helps with the extra time and the nap frequency helps prevent the strain of having to stay awake for too long. On this variant, having a sweaty workout is tolerable, and even small amounts of alcohol once in a while. The flexibility after adaptation can be up to ~'''90m range''' (earlier/later than the original core time). The 4.5h core has since been considered a golden core duration that hits many birds with one stone and is a hallmark duration that makes E3 even greater today. Despite its greatness and popularity, it is essential to carefully look over daily commitments, sleep habits, meal plans and other habits that can negatively affect polyphasic adaptations, especially those of E3 tier (e.g, smoking, being consistently sleep deprived on monophasic).
As an added bonus, E3 is one of the prime polyphasic schedules for '''[[lucid dreaming]]'''. A lot of intense dreaming experiences, including false awakening dreams have been recalled from E3's naps. A highly challenging test of the adaptation phase on this schedule will open the gate to the extra time and rewarding productivity once the naps have become part of a daily lifestyle.
== Variants ==
== Variants ==
Alternatively, a 5h core and a [[Pronap]] (~30-40m) can be scheduled on E3-extended, however there is '''no success''' up to date. Other than that, this variant likely will not see much use because of its seemingly redundant amount of sleep and can cause a lot of hassles during adaptation. An E2 schedule with a 5h core, E2-extended or E1 with a 6.5h core can be more convenient to schedule.
Alternatively, a 5h core and a [[Pronap]] (~30-40m) can be scheduled on E3-extended, however there is '''no success''' up to date. Other than that, this variant likely will not see much use because of its seemingly redundant amount of sleep and can cause a lot of hassles during adaptation. An E2 schedule with a 5h core, E2-extended or E1 with a 6.5h core can be more convenient to schedule.
== References ==
== References ==
<references />{{TNT|Polyphasic Sleep Schedules}}
<references />{{TNT|Polyphasic Sleep Schedules}}
[[Category:Schedules]]
[[Category:Schedules]]
