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Line 74: − 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 '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). + − * 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. + − * 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. − * A 4.5h core also validates the '''later start time'''. Unlike E3's core, on E3-extended the core can start at midnight, or even some time after midnight (the naps will have to be rotated along). More awake time in the evening is what many people are after, and this is an advantage compared to most multi-core schedules. − * E3-extended can become '''very flexible after adapting''', with the possibility to transition to '''[[SEVAMAYL]]''' as the most ideal base schedule. The core duration, which can cover a decent amount of REM sleep, puts less pressure on the naps to achieve the same task, and naps can then be flexed to great extents while still fulfilling the remnant REM requirements. The ability for the core to receive natural wakes after adaptation has also been noted, with the reduction to ~'''4h core duration''' as a result of many weeks staying adapted. − * Furthermore, E3-extended supports heavy physical exercises a lot better than E2, thanks to the addition of a nap for possible REM sleep. This will then create more space in the core for more SWS. − * The '''ideal scheduling''' of E3-extended would have a nap around early morning hours, noon/early afternoon and late afternoon to fit into regular occupations (e.g, 9-to-5). The wake gap between the first nap and the core can be as low as 3h, and up to ~4.5h. The last nap can be as late as ~6 PM as long as all SWS is guaranteed in the core. Because of having 3 naps, E3-extended does not have much variation in scheduling as the naps are mostly locked into these convenient spots of the day. + − + − [[File:E3-extended with 5h core.png|thumb|E3-extended with 5h core|alt=]] − 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.+ + + + +
→Extended: shortened
=== Extended ===
=== Extended ===
{{TNT|E3-ext}}
{{TNT|E3-ext}}
The extended version (often known as E3E), with one extra sleep cycle (90m) added, has seen much success. Today in the [[Polyphasic Sleep Discord|Discord]], it is one of the most commonly attempted schedules, for the balance of wake time and flexibility it provides.
The ideal scheduling of E3-extended would have a naps in the early morning, noon/early afternoon and late afternoon. The wake gap after core can be between 3 and 4.5 hours, similar to E2. The last nap can be as late as ~18 as long as all SWS is accounted by the core.
Compared to regular or 3.5h core E3, the extended variant leaves time for extra SWS incurred by heavy exercise, and is less likely to hinder muscle building and growth. The adaptation process is also much more forgiving than the regular variant, as it has a much higher total sleep time. The extended core would often allow all SWS to remain intact during adaptation, thus preventing much SWS from seeping into naps or the end of the core. This makes adaptation to this much easier than to regular E3.
Compared to E2, the extra nap allows for more flexibility in nap timings, and reduces the
The overall sleep pressure on this schedule is much lower than on E3 and slightly lower than on E2. This also means the sleep deprivation incurred by skipping a nap is much lower than on E2.
==== Pronap ====
[[File:E3-extended with Pronap.png|thumb|E3-extended with a Pronap|alt=]]
[[File:E3-extended with Pronap.png|thumb|E3-extended with a Pronap|alt=]]
As SWS is most likely covered by the core, this creates a possibility for a Pronap on E3-extended, even though it may appear redundant. There is '''very little successful record''' with this variant as well. It is also important to note that using a Pronap on regular E3 versions is very discouraged, because the 3 or 3.5h cores cannot cover all SWS needs when adaptation first begins. Extending the first nap will only increase the chance for an SWS wake, because through many in-progress adaptations to Everyman schedules, many EEG readings of adapters do record SWS or even SWS wake even in the first nap around REM peak. A Pronap is often used for individuals with normal SWS but '''high REM requirements''', ~120-150m to be able to use this E3-extended variant. Only '''sleep mutants''' or '''individuals with low SWS requirements''' should use a Pronap on the regular E3 version.
As SWS is most likely covered by the core, a pronap is plausible for this schedule. This has rarely been attempted, though, as E3-extended already has a relatively high total sleep.
Note that pronaps on regular E3 is not recommended, as the 3 or 3.5h cores may not cover all SWS needs when adaptation first begins. Extending the first nap may increase the chance for an SWS wake, even if it is around REM peak. A Pronap is often used for individuals with high REM requirements (>100m).
==== 5-hour core ====
[[File:E3-extended with 5h core.png|thumb|E3-extended with 5h core]]
The 5h core idea from E2 can also be applied to E3-extended. With the total sleep of 6h and a high frequency of sleep, this variant should suit people with high monophasic requirements (~9-9.5h). This one has also not seen many attempts, though.
== References ==
== References ==
<references />{{TNT|Polyphasic Sleep Schedules}}
<references />{{TNT|Polyphasic Sleep Schedules}}
[[Category:Schedules]]
[[Category:Schedules]]
