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Everyman 3, or E3, is the original [[Special:MyLanguage/Everyman|Everyman]] sleep schedule that was invented by Puredoxyk. It used to be known as the only Everyman schedule, before [[Special:MyLanguage/E2|E2]] and [[Special:MyLanguage/E4|E4]] were added. Following the naming scheme of polyphasic schedules, E3 has 1 [[Special:MyLanguage/Cores|core]] sleep and 3 [[Special:MyLanguage/naps|naps]].<ref name="pd" />

Everyman 3, or E3, is the original [[Special:MyLanguage/Everyman|Everyman]] sleep schedule that was invented by Puredoxyk. It used to be known as the only Everyman schedule, before [[Special:MyLanguage/E2|E2]] and [[Special:MyLanguage/E4|E4]] were added. Following the naming scheme of polyphasic schedules, E3 has 1 [[Special:MyLanguage/Cores|core]] sleep and 3 [[Special:MyLanguage/naps|naps]].<ref name="pd" />

== History == <!--T:2-->

== History == <!--T:2-->

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E3 has been one of the most popular schedules because of its large sleep reduction as well as its feasibility in people's daily lives. Despite the relatively low success rate, its popularity never subsided.

E3 has been one of the most popular schedules because of its large sleep reduction as well as its feasibility in people's daily lives. Despite the relatively low success rate, its popularity never subsided.

== Mechanism == <!--T:7-->

== Mechanism == <!--T:7-->

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Because of the reduced total sleep, each nap on E3 will not [[Special:MyLanguage/wake time reduction|sustain wakefulness]] for a period as long as the naps on E2 or one of the 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 ~6-7h for the last two wake gaps. In successful adaptations, the first two naps primarily contain REM, and the third nap may also contain mostly light sleep.

Because of the reduced total sleep, each nap on E3 will not [[Special:MyLanguage/wake time reduction|sustain wakefulness]] for a period as long as the naps on E2 or one of the 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 ~6-7h for the last two wake gaps. In successful adaptations, the first two naps primarily contain REM, and the third nap may also contain mostly light sleep.

== Adaptation == <!--T:11-->

== Adaptation == <!--T:11-->

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Weeks of consistency in sleep times are required to eventually reach an equilibrium of SWS and REM on the schedule, such that the naps will no longer contain SWS, and the core will account for all of the required SWS. The early REM-favored placement of the three naps helps to reinforce this.  

Weeks of consistency in sleep times are required to eventually reach an equilibrium of SWS and REM on the schedule, such that the naps will no longer contain SWS, and the core will account for all of the required SWS. The early REM-favored placement of the three naps helps to reinforce this.  

=== Gradual adaptation === <!--T:15-->

=== Gradual adaptation === <!--T:15-->

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It is possible to transition to E3 from [[Special:MyLanguage/E1|E1]], [[Special:MyLanguage/E2|E2]] or [[Special:MyLanguage/#extended|E3-extended]] by cutting from core and/or adding naps. However, very few sleepers 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.

It is possible to transition to E3 from [[Special:MyLanguage/E1|E1]], [[Special:MyLanguage/E2|E2]] or [[Special:MyLanguage/#extended|E3-extended]] by cutting from core and/or adding naps. However, very few sleepers 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 === <!--T:17-->

=== Cold turkey === <!--T:17-->

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Most successful E3 adaptations come from the [[Special:MyLanguage/cold turkey|cold turkey]] method. The time it takes to adapt to E3 is potentially shorter than by [[Special:MyLanguage/gradual adaptation|gradual adaptation]] method. However, the adaptation to E3 is very harsh compared to E2 or E1, and a failing adaptation due to skipping naps, flexing naps, moving the core sleep and/or underestimation of personal sleep needs can drag out [[Special:MyLanguage/4-Stages Adaptation Model#Stage 3|Stage 3]] for an extended period of time.  

Most successful E3 adaptations come from the [[Special:MyLanguage/cold turkey|cold turkey]] method. The time it takes to adapt to E3 is potentially shorter than by [[Special:MyLanguage/gradual adaptation|gradual adaptation]] method. However, the adaptation to E3 is very harsh compared to E2 or E1, and a failing adaptation due to skipping naps, flexing naps, moving the core sleep and/or underestimation of personal sleep needs can drag out [[Special:MyLanguage/4-Stages Adaptation Model#Stage 3|Stage 3]] for an extended period of time.  

=== Naptation === <!--T:19-->

=== Naptation === <!--T:19-->

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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 [[Special:MyLanguage/sleep debt|sleep debt]] increases the difficulty of the adaptation and may lead to oversleeps early on. Instead, fully [[Special:MyLanguage/recovery|recovering]] beforehand 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.

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 [[Special:MyLanguage/sleep debt|sleep debt]] increases the difficulty of the adaptation and may lead to oversleeps early on. Instead, fully [[Special:MyLanguage/recovery|recovering]] beforehand 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 === <!--T:21-->

=== Reverse gradual adaptation === <!--T:21-->

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Similar to Naptation, starting an E3 run with pre-existing sleep debt from Uberman is not recommended and potentially only makes adaptation harder/longer than it would otherwise be. A [[Special:MyLanguage/recovery|recovery]] on monophasic sleep after learning to nap on Uberman would be preferred to a direct transition. The body also needs time to fully switch schedules, and rapidly changing sleep patterns will cause significant disruption.  

Similar to Naptation, starting an E3 run with pre-existing sleep debt from Uberman is not recommended and potentially only makes adaptation harder/longer than it would otherwise be. A [[Special:MyLanguage/recovery|recovery]] on monophasic sleep after learning to nap on Uberman would be preferred to a direct transition. The body also needs time to fully switch schedules, and rapidly changing sleep patterns will cause significant disruption.  

== Difficulty == <!--T:24-->

== Difficulty == <!--T:24-->

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Totaling approximately 4-4.5h of sleep each day, E3 is now considered one of the most difficult schedules that an average adult would be able to adapt to. Even after adapting, most people have reported relatively little [[Special:MyLanguage/flexing|flexibility]] in nap timings compared to the [[Special:MyLanguage/#extended|extended]] variant or [[Special:MyLanguage/E2|E2]].

Totaling approximately 4-4.5h of sleep each day, E3 is now considered one of the most difficult schedules that an average adult would be able to adapt to. Even after adapting, most people have reported relatively little [[Special:MyLanguage/flexing|flexibility]] in nap timings compared to the [[Special:MyLanguage/#extended|extended]] variant or [[Special:MyLanguage/E2|E2]].

== Lifestyle Considerations == <!--T:26-->

== Lifestyle Considerations == <!--T:26-->

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As a popular schedule with a long history, several variants have been proposed, with some having seen success.

As a popular schedule with a long history, several variants have been proposed, with some having seen success.

=== Midnight core === <!--T:32-->

=== Midnight core === <!--T:32-->

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However, this variant has seen a lower success rate compared to the default one. This is largely attributed to the difficulty gaining enough SWS, with SWS possibly seeping into the last nap, causing some extremely difficult wakes in adaptation. Individuals with lower SWS requirements might find this variant more tolerable.

However, this variant has seen a lower success rate compared to the default one. This is largely attributed to the difficulty gaining enough SWS, with SWS possibly seeping into the last nap, causing some extremely difficult wakes in adaptation. Individuals with lower SWS requirements might find this variant more tolerable.

=== Dawn core === <!--T:36-->

=== Dawn core === <!--T:36-->

[[File:E3 Dawn Core.png|thumb|An extreme E3 with a dawn core|alt=]]

[[File:E3 Dawn Core.png|thumb|An extreme E3 with a dawn core|alt=]]

Puredoxyk also adapted to this E3 variant at one point. However, she was also adapted to Uberman before, and her sleep requirements are likely very low. The core around sunrise hours will likely contain relatively little SWS. Alternatively, extreme [[Special:MyLanguage/circadian management|circadian management]] will be required to maintain SWS. It is doubtful whether a sleeper with normal SWS requirements would be able to adapt to this E3, as there has been very few successful adaptations. The rotation of the naps also moves the last nap into SWS peak hours, which can be extremely difficult to wake from. This variant should be avoided by most people.

Puredoxyk also adapted to this E3 variant at one point. However, she was also adapted to Uberman before, and her sleep requirements are likely very low. The core around sunrise hours will likely contain relatively little SWS. Alternatively, extreme [[Special:MyLanguage/circadian management|circadian management]] will be required to maintain SWS. It is doubtful whether a sleeper with normal SWS requirements would be able to adapt to this E3, as there has been very few successful adaptations. The rotation of the naps also moves the last nap into SWS peak hours, which can be extremely difficult to wake from. This variant should be avoided by most people.

=== 3.5-hour core === <!--T:38-->

=== 3.5-hour core === <!--T:38-->

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However, adaptation remains difficult, and the exhausting process of repartitioning will cover the second or third week. Beginners aiming for this variant should start at a safer amount of total sleep, such as with [[Special:MyLanguage/E2|E2]] or the [[Special:MyLanguage/#extended|extended]] variant.

However, adaptation remains difficult, and the exhausting process of repartitioning will cover the second or third week. Beginners aiming for this variant should start at a safer amount of total sleep, such as with [[Special:MyLanguage/E2|E2]] or the [[Special:MyLanguage/#extended|extended]] variant.

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

Compared to E2, the extra nap allows for more flexibility in nap timings, and reduces the difficulty. 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 ==== <!--T:47-->

==== Pronap ==== <!--T:47-->

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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 a SWS wake, even if it is around REM peak. A Pronap is often used for individuals with high REM requirements (>100m).  

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 a SWS wake, even if it is around REM peak. A Pronap is often used for individuals with high REM requirements (>100m).  

==== 5-hour core ==== <!--T:50-->

==== 5-hour core ==== <!--T:50-->

[[File:E3-extended with 5h core.png|thumb|E3-extended with 5h 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.

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 == <!--T:52-->

== References == <!--T:52-->