Changes

There are a couple ways to schedule E2, but the general idea is to make use of the sleep distribution that often follows the body's natural rhythm and to sensibly maintain other work/school schedules and commitments. It is commonly acknowledged that '''daytime hours sustain alertness better than nighttime hours''' as per the transition from old-school monophasic sleep (assuming a normal nocturnal monophasic pattern). This means that the wake gap between the first nap and the end of the core is often the shortest, while it is easier and more manageable to stay awake for a lot longer from the second nap to the beginning of the core, taking advantage of the afternoon hours. For this reason, ideally the first nap can be anywhere from '''4-6h''' after the core's end, and the last nap can have an '''8-9h wake gap''' until the core.  

There are a couple ways to schedule E2, but the general idea is to make use of the sleep distribution that often follows the body's natural rhythm and to sensibly maintain other work/school schedules and commitments. It is commonly acknowledged that '''daytime hours sustain alertness better than nighttime hours''' as per the transition from old-school monophasic sleep (assuming a normal nocturnal monophasic pattern). This means that the wake gap between the first nap and the end of the core is often the shortest, while it is easier and more manageable to stay awake for a lot longer from the second nap to the beginning of the core, taking advantage of the afternoon hours. For this reason, ideally the first nap can be anywhere from '''4-6h''' after the core's end, and the last nap can have an '''8-9h wake gap''' until the core.  

Furthermore, the 4.5hr core allows '''plenty of time for all SWS needs to be met even during adaptation''', since even monophasic sleepers typically complete all SWS by the middle of the night, through their 3rd sleep cycle. This assurance allows for much greater flexibility in core placement with the best placement around around midnight. Some core time in the graveyard hours (midnight through 8AM) is recommended for a good balance of '''REM pressure''' (closer to 6AM when REM peak starts) vs '''SWS pressure''' (peak at 9PM – midnight). Since E2 only has 2 naps (providing 10-15m REM each), at least 60m of REM should be completed in the 2nd and 3rd cycle once adapted. It is recommended for the first nap to be placed squarely in the REM peak of 6-9AM, virtually guaranteeing quality REM sleep for the bulk of the nap. However, as of late it has been discovered that the second nap on E2 may '''only give light sleep''' rather than REM sleep, if this nap is late into the afternoon (e.g, 4 PM onward). Most of the adapted cases to a late second nap likely show that their REM baseline on monophasic sleep is lower than the usual 90m. However, it would be interesting to look into this hypothetical observation to understand if there is any small decrease in REM sleep and if this will cause any long-term detriments. 

Furthermore, the 4.5hr core allows '''plenty of time for all SWS needs to be met even during adaptation''', since even monophasic sleepers typically complete all SWS by the middle of the night, through their 3rd sleep cycle. This assurance allows for much greater flexibility in core placement with the best placement around around midnight. Some core time in the graveyard hours (midnight through 8AM) is recommended for a good balance of '''REM pressure''' (closer to 6AM when REM peak starts) vs '''SWS pressure''' (peak at 9PM – midnight). Since E2 only has 2 naps (providing 10-15m REM each), at least 60m of REM should be completed in the 2nd and 3rd cycle once adapted. It is recommended for the first nap to be placed squarely in the REM peak of 6-9AM, virtually guaranteeing quality REM sleep for the bulk of the nap. However, as of late it has been discovered that the second nap on E2 may '''only give light sleep''' rather than REM sleep, if this nap is late into the afternoon (e.g, 4 PM onward). Most of the adapted cases to a late second nap likely show that their REM baseline on monophasic sleep is lower than or very reduced compared to the usual 90m benchmark.  

== Adaptation ==

== Adaptation ==