Changes

== Mechanism ==

== Mechanism ==

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.  

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 [[wikipedia:Rapid_eye_movement_sleep|REM]], and transitional light sleep. Similar to other schedules, 20m naps are preferred over 30m naps or longer naps because it prevents [[wikipedia:SWS|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 [[Scheduling overview#Circadian rhythm|circadian rhythm]] later than natural daylight. With this artificial lighting setup to mark the onset of [[wikipedia:Melatonin|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.  

Because of the reduced total sleep, each nap on E3 will not sustain wakefulness for a period as long as the naps on E2 or any other extended variants with higher total sleep. The ideal wake gap from the core to the first nap is anywhere around 3-4h, 4-5h between the first 2 naps, and then up to 7h (not recommended to be longer than 8h) between the third nap and the core. The first 2 naps will be full of REM sleep, and the third nap varies in successful adaptations. It may contain exclusively light sleep if placed later than a certain benchmark for the REM circadian (this varies among individuals). If the third nap is after ~3-4 PM, the chance for REM sleep to enter is a lot lower than around early afternoon hours (1-2 PM). Individuals with '''low REM requirements''' may only have light sleep in the last nap. Ideally, all 3 naps of E3 are designed with the intent of giving REM sleep.  

Because of the reduced total sleep, each nap on E3 will not sustain wakefulness for a period as long as the naps on E2 or any other extended variants with higher total sleep. The ideal wake gap from the core to the first nap is anywhere around 3-4h, 4-5h between the first 2 naps, and then up to 7h (not recommended to be longer than 8h) between the third nap and the core. The first 2 naps will be full of REM sleep, and the third nap varies in successful adaptations. It may contain exclusively light sleep if placed later than a certain benchmark for the REM circadian (this varies among individuals). If the third nap is after ~3-4 PM, the chance for REM sleep to enter is a lot lower than around early afternoon hours (1-2 PM). Individuals with '''low REM requirements''' may only have light sleep in the last nap. Ideally, all 3 naps of E3 are designed with the intent of giving REM sleep.  

Even though the regular version was mostly practiced after the release of ''[[Ubersleep]]'', a lot of questions were raised about the viability of an E3 scheduling with a 4.5h core instead. Puredoxyk later clarified on the matter and said it is a decent option, mostly designed as a "'''happy E3'''" variant. Currently, the Polyphasic Discord Community has named it "'''E3-extended'''" because of the addition of 1 full sleep cycle to the 3h core. There are in fact reasons why E3-extended is along the lines of a "happy" polyphasic schedules.  

Even though the regular version was mostly practiced after the release of ''[[Ubersleep]]'', a lot of questions were raised about the viability of an E3 scheduling with a 4.5h core instead. Puredoxyk later clarified on the matter and said it is a decent option, mostly designed as a "'''happy E3'''" variant. Currently, the Polyphasic Discord Community has named it "'''E3-extended'''" because of the addition of 1 full sleep cycle to the 3h core. There are in fact reasons why E3-extended is along the lines of a "happy" polyphasic schedules.  

* The adaptation process is much tamer than with a 3h core. The addition of the core sleep, which also makes it a core length of a regular E2 schedule, allows ideally all SWS to remain intact during adaptation. As SWS deprivation symptoms almost do not exist on the schedules (except in the case of pre-existing sleep deprivation or bad sleep hygiene from not doing a proper dark period), the adaptation centers on '''repartitioning REM sleep''' so that it appears at earlier periods in the core cycles. The last nap likely contains '''only [[NREM2]]''' to sustain alertness, while the other 2 naps are still replete with REM sleep. The overall sleep pressure on this schedule is much more tolerable than E3. In terms of difficulty, it has reported a good wave of successful adaptations even from beginners and is a very reliable way to adapt to an Everyman schedule with 3 naps.

* The adaptation process is much tamer than with a 3h core. The addition of the core sleep, which also makes it a core length of a regular E2 schedule, allows ideally all SWS to remain intact during adaptation. As SWS deprivation symptoms almost do not exist on the schedules (except in the case of pre-existing sleep deprivation or bad sleep hygiene from not doing a proper dark period), the adaptation centers on '''repartitioning REM sleep''' so that it appears at earlier periods in the core cycles. The last nap likely contains '''only [[wikipedia:Non-rapid_eye_movement_sleep|NREM2]]''' to sustain alertness, while the other 2 naps are still replete with REM sleep. The overall sleep pressure on this schedule is much more tolerable than E3. In terms of difficulty, it has reported a good wave of successful adaptations even from beginners and is a very reliable way to adapt to an Everyman schedule with 3 naps.

* It is possible to transition from an '''adapted E1''' schedule to E3-extended, which is of moderate difficulty for this gradual adaptation. There has been some successful examples in the community who followed this pathway.  

* It is possible to transition from an '''adapted E1''' schedule to E3-extended, which is of moderate difficulty for this gradual adaptation. There has been some successful examples in the community who followed this pathway.  

* E3-extended has a '''higher nap frequency''' than E2 aside from the same core duration. This means it is less stressful to stay awake until the next nap as they are placed closer to each other. During adaptation, if one nap is skipped, it will provide more opportunities to fall asleep in the next nap even in the early stage of adaptation. The process will also be less painful with one skipped nap, as long as this does not occur too often when adapting.  

* E3-extended has a '''higher nap frequency''' than E2 aside from the same core duration. This means it is less stressful to stay awake until the next nap as they are placed closer to each other. During adaptation, if one nap is skipped, it will provide more opportunities to fall asleep in the next nap even in the early stage of adaptation. The process will also be less painful with one skipped nap, as long as this does not occur too often when adapting.  

Since the 5h core duration has been used in a lot of adaptations, it is also possible to apply the concepts to E3-extended. With the total sleep of 6h and a high frequency of sleep, this variant should suit people with '''very high monophasic requirements''' (e.g, ~9-9.5h monophasic) or people with huge SWS requirements. There have been very rare attempts, though.  

Since the 5h core duration has been used in a lot of adaptations, it is also possible to apply the concepts to E3-extended. With the total sleep of 6h and a high frequency of sleep, this variant should suit people with '''very high monophasic requirements''' (e.g, ~9-9.5h monophasic) or people with huge SWS requirements. There have been very rare attempts, though.  

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]]