Difference between revisions of "E4"
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As with other Everyman schedules, the [[Cores|core]] sleep should provide most or all of the needed amount of [[wikipedia:Slow-wave_sleep|SWS]], whereas the naps provide [[wikipedia:Rapid_eye_movement_sleep|REM]] sleep and traces of [[wikipedia:Non-rapid_eye_movement_sleep|light sleep]]. However, unlike on [[E3]], the core sleep is simply not long enough to cover an average 90-120 minute SWS requirement. For this reason, at least one nap is likely to contain SWS, especially the last one near the evening. | As with other Everyman schedules, the [[Cores|core]] sleep should provide most or all of the needed amount of [[wikipedia:Slow-wave_sleep|SWS]], whereas the naps provide [[wikipedia:Rapid_eye_movement_sleep|REM]] sleep and traces of [[wikipedia:Non-rapid_eye_movement_sleep|light sleep]]. However, unlike on [[E3]], the core sleep is simply not long enough to cover an average 90-120 minute SWS requirement. For this reason, at least one nap is likely to contain SWS, especially the last one near the evening. | ||
| − | Similar to E3, the core should be placed relatively early in the SWS peak. In terms of sleep placements, E4 resembles [[DC3]], but with the second core being replaced with a nap. The gaps follow circadian sleep pressures, which are higher in the night and the morning, and lower in the afternoon. The 4-hour wake gaps between naps may fit into the | + | Similar to E3, the core should be placed relatively early in the SWS peak. In terms of sleep placements, E4 resembles [[DC3]], but with the second core being replaced with a nap. The gaps follow circadian sleep pressures, which are higher in the night and the morning, and lower in the afternoon. The 4-hour wake gaps between naps may fit into the [[wikipedia:Basic_rest–activity_cycle|BRACs]]. Since it is usually easier to stay awake in the afternoon and evening hours, the last wake gap before core is somewhat longer. |
The sleep cycle in the core may naturally compress to as little as 60 minutes, which is caused by the greatly reduced total sleep and a high frequency of sleeps. That means its core duration is actually more than one full cycle, risking mid-cycle wakes until the brain adapts by placing light sleep at the trained wake time. | The sleep cycle in the core may naturally compress to as little as 60 minutes, which is caused by the greatly reduced total sleep and a high frequency of sleeps. That means its core duration is actually more than one full cycle, risking mid-cycle wakes until the brain adapts by placing light sleep at the trained wake time. | ||
==Adaptation== | ==Adaptation== | ||
| − | Adaptation to E4 is | + | {{further|Uberman#Adaptation}} |
| + | Adapting to E4 is very harsh, if at all possible, involving extreme levels of sleep deprivation, similar to a milder version of Uberman. SWS is almost certainly cut short at the start of the adaptation, and it is very difficult to fit all of the needed amount into the short core. REM sleep will need to almost entirely be moved to naps. Sleepers with average vital sleep baselines (~90 minutes each of SWS and REM sleep) are unlikely to be able to sustain this schedule, and will likely incur chronic [[wikipedia:Sleep_deprivation|sleep deprivation]] should they remain on the schedule. | ||
| − | + | It may be possible to transition to E4 as a [[gradual adaptation]] from E3, but no one has successfully adapted this way. As E4 is likely below the threshold for many people, this transition may be impossible regardless of the method. The few people who have adapted to it so far did so [[cold turkey]]. E4 can also be a fallback for Uberman fails, but it has also not been sustainable for most people who attempted. | |
| − | When adaptation first begins, as usual sleepers are expected to | + | When adaptation first begins, as usual, sleepers are expected to fall asleep in only some naps. However, as sleep debt quickly accumulates, it will be easier to fall asleep. [[4-Stages Adaptation Model#Stage3|Stage 3]] is expected to set in within a week or so, due to the large sleep reduction. An extreme adaptation is then required to reach the equilibrium of SWS and REM in all sleep blocks to be able to adapt. As with Uberman, any noticeable oversleeps will be devastating to the adaptation, which relies on the careful management of homeostatic pressure. |
| − | ==Difficulty == | + | ==Difficulty== |
| − | + | Successful adaptations are very rare. The schedule represents a compromise between the relatively friendly [[E3]] and the more extreme [[Uberman]]. Because of the great difficulty, inexperienced and/or average sleepers should not attempt this schedule. | |
| − | ==Lifestyle Considerations == | + | ==Lifestyle Considerations== |
| − | With 5 sleep blocks per day, | + | With 5 sleep blocks per day, E4 is a difficult schedule to fit in to most people's lives. This is one of the reasons E4, including the [[#Extended|extended variant]], is far from being as popular and well-known as E3. It can be viewed as a slightly less extreme version of Uberman. For short sleepers, the core addresses the need for the full functioning of the glymphatic system, which is one of the potential health concerns with [[nap only]] schedules. |
| − | + | Some have attempted the schedule in order to learn napping skills, without the goal of adapting. As the schedule contains a core, it is much more sustainable than attempting Uberman or [[Naptation]] for the same purpose, allowing more time for the body to get used to the napping pattern. | |
| − | + | E4 can also be used as an emergency schedule for brief periods in an effort to gain time, especially for those who are on schedules with naps. The naps improve alertness and avoids the effects of total sleep deprivation. Alternatively, highly motivated people under great time stress, such as new parents, students, or entrepreneurs, may be able to sustain the schedule for some time, possibly reaching a near-adaptation state. Still, for normal sleepers, any time spent on the schedule can incur sleep deprivation, and is unlikely to be healthy. | |
| − | |||
| − | |||
*Lastly, E4's scheduling structure gives it the '''same vantage points''' as schedules with 2 daytime naps (e.g, [[DC2]], E3). At face values, scheduling 2 naps during the day can be problematic for a lot of people, but it can be done with the proper scheduling. This can be seen in the noon nap of E4, which can be scheduled during a lunch break, and the fourth nap can be scheduled after work. Breakfast can be done after the second nap, lunch can be scheduled after the noon nap, and dinner after the last nap, or ~2.5-3h before the core. Thus, it can fit into even mainstream '''9-to-5 jobs''', as long as napping is permitted and thoroughly discussed among parties. | *Lastly, E4's scheduling structure gives it the '''same vantage points''' as schedules with 2 daytime naps (e.g, [[DC2]], E3). At face values, scheduling 2 naps during the day can be problematic for a lot of people, but it can be done with the proper scheduling. This can be seen in the noon nap of E4, which can be scheduled during a lunch break, and the fourth nap can be scheduled after work. Breakfast can be done after the second nap, lunch can be scheduled after the noon nap, and dinner after the last nap, or ~2.5-3h before the core. Thus, it can fit into even mainstream '''9-to-5 jobs''', as long as napping is permitted and thoroughly discussed among parties. | ||
Revision as of 11:36, 5 January 2021
| Everyman 4 | |
|---|---|
| chart link
Legend
| |
| Total sleep | 2 hours 50 minutes |
| Proposed by | Puredoxyk |
| Difficulty | Extremely hard |
| Specification | 1 single-cycle core sleep, 4 naps around the day |
| Former names | Everyman 1.5 |
E4, or Everyman 4, is the fourth schedule in the Everyman line. E4 consists of one short 1.5-hour core, and 4 naps to be scheduled each day. At 2 hours and 50 minutes of total sleep, it is an extremely difficult schedule and very few have been able to adapt to it.
Origin
According to the Formula of Puredoxyk from her book Ubersleep, E4 and the similar E5 represents the last step in the transition between monophasic and Uberman. From E3, the core is further shortened and one more nap is inserted to compensate.
Mechanism
As with other Everyman schedules, the core sleep should provide most or all of the needed amount of SWS, whereas the naps provide REM sleep and traces of light sleep. However, unlike on E3, the core sleep is simply not long enough to cover an average 90-120 minute SWS requirement. For this reason, at least one nap is likely to contain SWS, especially the last one near the evening.
Similar to E3, the core should be placed relatively early in the SWS peak. In terms of sleep placements, E4 resembles DC3, but with the second core being replaced with a nap. The gaps follow circadian sleep pressures, which are higher in the night and the morning, and lower in the afternoon. The 4-hour wake gaps between naps may fit into the BRACs. Since it is usually easier to stay awake in the afternoon and evening hours, the last wake gap before core is somewhat longer.
The sleep cycle in the core may naturally compress to as little as 60 minutes, which is caused by the greatly reduced total sleep and a high frequency of sleeps. That means its core duration is actually more than one full cycle, risking mid-cycle wakes until the brain adapts by placing light sleep at the trained wake time.
Adaptation
Adapting to E4 is very harsh, if at all possible, involving extreme levels of sleep deprivation, similar to a milder version of Uberman. SWS is almost certainly cut short at the start of the adaptation, and it is very difficult to fit all of the needed amount into the short core. REM sleep will need to almost entirely be moved to naps. Sleepers with average vital sleep baselines (~90 minutes each of SWS and REM sleep) are unlikely to be able to sustain this schedule, and will likely incur chronic sleep deprivation should they remain on the schedule.
It may be possible to transition to E4 as a gradual adaptation from E3, but no one has successfully adapted this way. As E4 is likely below the threshold for many people, this transition may be impossible regardless of the method. The few people who have adapted to it so far did so cold turkey. E4 can also be a fallback for Uberman fails, but it has also not been sustainable for most people who attempted.
When adaptation first begins, as usual, sleepers are expected to fall asleep in only some naps. However, as sleep debt quickly accumulates, it will be easier to fall asleep. Stage 3 is expected to set in within a week or so, due to the large sleep reduction. An extreme adaptation is then required to reach the equilibrium of SWS and REM in all sleep blocks to be able to adapt. As with Uberman, any noticeable oversleeps will be devastating to the adaptation, which relies on the careful management of homeostatic pressure.
Difficulty
Successful adaptations are very rare. The schedule represents a compromise between the relatively friendly E3 and the more extreme Uberman. Because of the great difficulty, inexperienced and/or average sleepers should not attempt this schedule.
Lifestyle Considerations
With 5 sleep blocks per day, E4 is a difficult schedule to fit in to most people's lives. This is one of the reasons E4, including the extended variant, is far from being as popular and well-known as E3. It can be viewed as a slightly less extreme version of Uberman. For short sleepers, the core addresses the need for the full functioning of the glymphatic system, which is one of the potential health concerns with nap only schedules.
Some have attempted the schedule in order to learn napping skills, without the goal of adapting. As the schedule contains a core, it is much more sustainable than attempting Uberman or Naptation for the same purpose, allowing more time for the body to get used to the napping pattern.
E4 can also be used as an emergency schedule for brief periods in an effort to gain time, especially for those who are on schedules with naps. The naps improve alertness and avoids the effects of total sleep deprivation. Alternatively, highly motivated people under great time stress, such as new parents, students, or entrepreneurs, may be able to sustain the schedule for some time, possibly reaching a near-adaptation state. Still, for normal sleepers, any time spent on the schedule can incur sleep deprivation, and is unlikely to be healthy.
- Lastly, E4's scheduling structure gives it the same vantage points as schedules with 2 daytime naps (e.g, DC2, E3). At face values, scheduling 2 naps during the day can be problematic for a lot of people, but it can be done with the proper scheduling. This can be seen in the noon nap of E4, which can be scheduled during a lunch break, and the fourth nap can be scheduled after work. Breakfast can be done after the second nap, lunch can be scheduled after the noon nap, and dinner after the last nap, or ~2.5-3h before the core. Thus, it can fit into even mainstream 9-to-5 jobs, as long as napping is permitted and thoroughly discussed among parties.
- The extended version allows quite some room for flexibility of the naps after adaptation, especially the last nap or two. With many naps, it is also more tolerable to skip a nap (if required) during adaptation to this variant without punishing downsides like on the regular version. The more opportunities with an extra nap compared to E3 can provide more recovery from stress or any other additional minor productivity lapses. For instance, an extra period of tiredness can be buried cleanly by the extra nap from E4 that is not present on E3.
- E4-extended is also a possible candidate to adapt to SEVAMAYL, a highly enhanced Everyman prototype, as there has been one SEVAMAYL sleeper with a 3.5h core sleep (however he did not transition from E4-extended, but did SEVAMAYL cold turkey by abusing his low sleep requirements). This would theoretically allow for the alternation between 3, 4 and 5 naps from day to day, and E4-extended can help form flexible napping habits. It is worth noting that no one has done this transition step to SEVAMAYL. The scheduling of naps also separates each day into "shorter days", which makes a day feel very long.
However, even though E4-extended is a hospitable variant, more data is needed on this variant to determine its other niches or downsides. For the default version, reported successful adapters did not stay on it for more than a couple months (~2-3 months), mostly from insomniac or even chronically sleep deprived individuals due to certain living conditions that require less sleep (which creates an adaptation to less monophasic sleep), or certain health conditions that heavily disrupt the structure of their monophasic pattern. More adaptation samples are required to determine if E4 is overall a viable long-term schedule for individuals who reportedly can complete the adaptation phase.
Variants
Despite its unpopularity compared to E3 and Uberman, there has been limited success with E4 over the years. Below are the variants that have been succeeded.
Non-equidistant naps
Up to date there has only been a success or two with this scheduling. The concepts look similar to the default version, except for the nap placement. There is a slightly longer wake gap between the sunrise nap and the noon nap, which allows for more wake time in the morning to maintain an uninterrupted and longer work flow. The last nap is moved to after regular work/school hours (which is usually around 5 PM). Due to the low total sleep and a shortened core, it is necessary to schedule the naps somewhat close together, as one nap will less capability of sustaining wakefulness. A 20m nap on E4 will not fuel performance as long as a 20m nap on E3 or E2 for that reason. Thus, it is not advisable to have more than ~5h wake gap between any naps (barring the last nap's wake gap) on regular E4 scheduling
Extended
One polyphasic sleeper from the Discord community has successfully adapted to this variant. This E4 is basically E3 (3.5h core variant) with an extra nap. The extension of the core sleep creates a lot more space for SWS and REM, and alleviates the pressure on the naps. Same as the regular version, 2 naps are moved to night hours before the day starts, leaving only 2 daytime naps. Alternatively, a 3h core is also viable, but it has no adaptation success, and flexing a 3h core on an Everyman schedule is already established to be very unlikely.
The extension of the core sleep and the high frequency of nighttime naps helps boost alertness more effectively during the worrisome graveyard hours, a common issue on almost, if not all, Everyman adaptations. Despite an overwhelming adaptation, E4-extended may be somewhat milder to adapt to than E3, given the frequency of sleep and the combined efforts of the core and the naps to protect the baseline of vital sleep stages. With a reasonable amount of sleep from the extension, E4-extended may be sustained long-term if the lifestyle allows for the clunky scheduling.
References
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