Changes

=== Gradual adaptation ===

=== Gradual adaptation ===

It is possible to transition to E3 from [[E1]], [[E2]] or [[#Extended|E3-extended]] by cutting from core and/or adding naps. However, very few sleepers who have been able to transition and adapt to E3 from E2. The gradual adaptation often takes too long, with the sleep deprivation dragging out over possibly several months.

It is possible to transition to E3 from [[E1]], [[E2]] or [[#Extended|E3-extended]] by cutting from core and/or adding naps. However, very few sleepers who have been able to transition and adapt to E3 from E2. The gradual adaptation often takes too long, with the [[wikipedia:Sleep_deprivation|sleep deprivation]] dragging out over possibly several months.

=== Cold turkey ===

=== Cold turkey ===

=== Naptation ===

=== Naptation ===

Naptation was once a popular way to start an E3 adaptation, but is now advised against. The primary reason is that starting an adaptation with [[sleep debt]] increases the difficulty of the adaptation and may lead to oversleeps early on. Instead, fully [[recovery|recovering]] on [[monophasic]] is recommended to avoid this. For E3, the shortened core causes sleep deprivation to build up rapidly, and falling asleep in naps be relatively easy to learn, rendering Naptation largely unnecessary.

Naptation was once a popular way to start an E3 adaptation, but is now advised against. The primary reason is that starting an adaptation with [[sleep debt]] increases the difficulty of the adaptation and may lead to oversleeps early on. Instead, fully [[recovery|recovering]] on [[monophasic]] is recommended to avoid this. For E3, the shortened core causes [[wikipedia:Sleep_deprivation|sleep deprivation]] to build up rapidly, and falling asleep in naps be relatively easy to learn, rendering Naptation largely unnecessary.

=== Reverse gradual adaptation ===

=== Reverse gradual adaptation ===

Compared to E2, the extra nap allows for more flexibility in nap timings, and reduces the  

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.

The overall sleep pressure on this schedule is much lower than on E3 and slightly lower than on E2. This also means the [[wikipedia:Sleep_deprivation|sleep deprivation]] incurred by skipping a nap is much lower  than on E2.

==== Pronap ====

==== Pronap ====