Changes

==Adaptation==

==Adaptation==

{{further|Uberman#Adaptation}}

{{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.  

Adapting to E4 is very harsh and involves 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.  

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.  

However, E4's scheduling requires either two naps during the workday, or one before, one in, and one right after. Either option can be quite hard to schedule for many. For most sleepers that can adapt to it, the standard E4 is still unlikely to be flexible, meaning that the nap times can be moved very little. The extended variant would allow for more flexibility in nap timings, especially in the last two naps. Compared to E3, it would also be easier to skip or move naps on E4-extended.  

However, E4's scheduling requires either two naps during the workday, or one before, one in, and one right after. Either option can be quite hard to schedule for many. For most sleepers that can adapt to it, the standard E4 is still unlikely to be flexible, meaning that the nap times can be moved very little. The extended variant would allow for more flexibility in nap timings, especially in the last two naps. Compared to E3, it would also be easier to skip or move naps on E4-extended.  

E4-extended is may also allow a transition to a shortened version of [[SEVAMAYL]], with more (3-5) naps to compensate, but no one has managed to do this thus far. The frequent naps on the schedule also separates each day into many segments, which can make a day feel very long.   

E4-extended may also allow a transition to a shortened version of [[Sevamayl]], with more (3-5) naps to compensate, but no one has managed to do this thus far. The frequent naps on the schedule also separates each day into many segments, which can make a day feel very long.   

==Variants==

==Variants==

===Alternative nap spacing===

===Alternative nap spacing===

[[File:Non-equidistant naps.png|thumb|E4 with alternative nap spacing|alt=]]

[[File:Non-equidistant naps.png|thumb|E4 with alternative nap spacing|alt=]]

Compared to the standard, this variant has gap sizes that more closely follow circadian sleep pressure. 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 work time. The last nap is moved to early evening, for convenience. Compared to E4, the naps are still close together, as each nap sustains wakefulness less than on other schedules due to the shortened core. It is advised to avoid wake gaps larger than ~5 hours ( other than last gap) on regular E4.

Compared to the standard, this variant has gap sizes that more closely follow circadian sleep pressure. 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 work time. The last nap is moved to early evening, for convenience. Compared to E4, the naps are still close together, as each nap sustains wakefulness less than on other schedules due to the shortened core. It is advised to avoid wake gaps larger than ~5 hours (other than last gap) on regular E4.

===Extended ===

===Extended ===

[[File:Extended.png|thumb|E4-extended|alt=]]

[[File:Extended.png|thumb|E4-extended|alt=]]

One member from the [[Polyphasic Sleep Discord|Discord]] has successfully adapted to this variant. This E4 is similar to E3 (3.5-hour core), but with an extra nap. The extension of the core sleep lessens the need for compressing SWS and makes the schedule far easier easier to adapt to. Same as the regular version, two naps are placed at night and in the morning, leaving two daytime naps. Alternatively, a 3-hour core is also viable, but it has seen no attempts.   

One member from the [[Polyphasic Sleep Discord|Discord]] has successfully adapted to this variant. This E4 is similar to E3 (3.5-hour core), but with an extra nap. The extension of the core sleep lessens the need for compressing SWS and makes the schedule far easier to adapt to. Same as the regular version, two naps are placed at night and in the morning, leaving two daytime naps. Alternatively, a 3-hour core is also viable, but it has seen no attempts.   

The high frequency of nighttime naps helps boost alertness during the graveyard hours, which is a common issue in most Everyman adaptations. With the extra sleep from core extension, E4-extended may be a sustainable long-term schedule if one's lifestyle can accommodate it.  

The high frequency of nighttime naps helps boost alertness during the graveyard hours, which is a common issue in most Everyman adaptations. With the extra sleep from core extension, E4-extended may be a sustainable long-term schedule if one's lifestyle can accommodate it.