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The first [[Template:Polyphasic Sleep Schedules|schedule]] in the [[Everyman]] line, which contains a long [[Cores|core]], usually with a length of 6 hours, and a short [[Naps|nap]]. However, E1 is mostly known as a [[biphasic]] schedule, rather than an Everyman schedule because it only has two sleeps, and the overall concept resembles [[Siesta]]. <ref>[https://www.polyphasic.net/schedules/everyman/ polyphasic.net]. Retrieved 20-11-2020.</ref>

The first [[Template:Polyphasic Sleep Schedules|schedule]] in the [[Everyman]] line, which contains a long [[Cores|core]], usually with a length of 6 hours, and a short [[Naps|nap]]. However, E1 is mostly known as a [[biphasic]] schedule, rather than an Everyman schedule because it only has two sleeps, and the overall concept resembles [[Siesta]]. <ref>[https://www.polyphasic.net/schedules/everyman/ polyphasic.net]. Retrieved 20-11-2020.</ref>

== Mechanism ==

== Origin==

First created as part of the <u>Formula</u> in Ubersleep, Everyman 1, or E1, is part Everyman and part Biphasic. E1 trades one cycle from [[monophasic]] for a single nap in the day. Because of the sleep cut from the core, sleep deprivation will gradually build up, and enable sleepers to eventually fall asleep in the nap. This process is likely a lot faster than learning to nap on a non-reduced Biphasic schedule (i.e., Biphasic-X), because there is more sleep pressure generated from a shortened nocturnal core sleep.

E1 was first created as part of the <u>Formula</u> by Puredoxyk in her book [[Ubersleep]].

Since E1 provides a relatively high amount of sleep, transition to this schedule from monophasic sleep should be done immediately (i.e., [[cold turkey]]). However, unlike other polyphasic schedules with less total sleep, learning to nap on E1 may take up to several weeks because humans have been observed to get used to sleeping monophasically for only 6 hours per night, sometimes for extended periods. Thus, it will take time for sleep pressure to build to be able to fall asleep in the naps. However, experienced nappers or those with high natural ability to fall asleep may still be able to fall asleep for the nap within a few days.

Since E1 provides a relatively high amount of sleep, transition to this schedule from monophasic sleep should be done immediately (i.e., [[cold turkey]]). However, unlike other polyphasic schedules with less total sleep, learning to nap on E1 may take up to several weeks because humans have been observed to get used to sleeping monophasically for only 6 hours per night, sometimes for extended periods. Thus, it will take time for sleep pressure to build to be able to fall asleep in the naps. However, experienced nappers or those with high natural ability to fall asleep may still be able to fall asleep for the nap within a few days.

Adaptation to E1 follows the same rules as any other reducing polyphasic schedules: it is necessary to go to sleep at the same time everyday for the nap and the core for the new sleep habits to stick. However, when the total sleep on E1 (6.3h) is very close to as personal monophasic baseline, the schedule can be instead considered to be [[BiphasicX]] and be more flexible right from the start.

Adaptation to E1 follows the same rules as any other reducing polyphasic schedules: it is necessary to go to sleep at the same time everyday for the nap and the core for the new sleep habits to stick. However, when the total sleep on E1 (6.3h) is very close to as personal monophasic baseline, the schedule can be instead considered to be [[BiphasicX]] and be more flexible right from the start.

== Difficulty ==

==Difficulty==

Even though E1 seems to be an easy schedule for beginners and non-nappers, the adaptation results in the community over the years do not reflect this. There have been many reported problems from beginners over the course of adaptations that prevented them from reaching the adapted state:   

Even though E1 seems to be an easy schedule for beginners and non-nappers, the adaptation results in the community over the years do not reflect this. There have been many reported problems from beginners over the course of adaptations that prevented them from reaching the adapted state:   

* inability to fall asleep in the nap despite several weeks in

* inability to fall asleep in the nap despite several weeks in

* high sleep onset for the nap after many weeks

* high sleep onset for the nap after many weeks

* in some rarer cases, frequent oversleeping from the nap. This may suggest that these sleepers have a stronger tendency for a daytime core rather than a short nap.

* in some rarer cases, frequent oversleeping from the nap. This may suggest that these sleepers have a stronger tendency for a daytime core rather than a short nap.

If the adaptation to E1 is completed after a reasonable amount of time (within 2 months), it is possible to proceed to E2 and E3 as parts of the Everyman schedule line as a [[gradual adaptation]] route.  

If the adaptation to E1 is completed after a reasonable amount of time (within 2 months), it is possible to proceed to E2 and E3 as parts of the Everyman schedule line as a [[gradual adaptation]] route.  

== Variants ==

==Variants==

With the common trend to schedule the E1 core at 11 PM or midnight-ish (with good management of dark period, food and exercise), E1 offers great versatility in scheduling. Many variants have been attempted, and some have succeeded and even been maintained for an extended period of time (at least 6 months) by a few.

With the common trend to schedule the E1 core at 11 PM or midnight-ish (with good management of dark period, food and exercise), E1 offers great versatility in scheduling. Many variants have been attempted, and some have succeeded and even been maintained for an extended period of time (at least 6 months) by a few.

=== Late nap ===

===Late nap===

[[File:E1 Late Nap.png|right|thumb|E1 with a nap after work]]

[[File:E1 Late Nap.png|right|thumb|E1 with a nap after work]]

For 9-to-5 occupations that do not allow any naps during lunch breaks, it is possible to schedule this E1 variant with a nap after work (~4-5 PM) and a core around midnight or slightly later, with a dark period 2h before the core. However, there have been less success with this E1 variant, because the late nap has a low chance to give REM sleep, being in late afternoon and closer to SWS peak. This can make adaptation to it harder than the default variant. The long wake gap in the day and until the nap can cause bouts of tiredness during adaptation.  

For 9-to-5 occupations that do not allow any naps during lunch breaks, it is possible to schedule this E1 variant with a nap after work (~4-5 PM) and a core around midnight or slightly later, with a dark period 2h before the core. However, there have been less success with this E1 variant, because the late nap has a low chance to give REM sleep, being in late afternoon and closer to SWS peak. This can make adaptation to it harder than the default variant. The long wake gap in the day and until the nap can cause bouts of tiredness during adaptation.  

=== Late core ===

===Late core===

[[File:E1 Late Core.png|right|thumb|E1 with a late core]]

[[File:E1 Late Core.png|right|thumb|E1 with a late core]]

Another viable alternate variant with some success. Sleepers with less SWS requirement and somewhat higher REM requirement may benefit from this scheduling, as some hours of the core now lie in REM peak, which will boost the amount of REM gained during these morning hours. Night owls or those who prefer some social time in the evening can benefit from this variant. The nap can be placed ~6-7h after the core like in the default variant, or later, but should not be too late into the day (6 PM or later).  

Another viable alternate variant with some success. Sleepers with less SWS requirement and somewhat higher REM requirement may benefit from this scheduling, as some hours of the core now lie in REM peak, which will boost the amount of REM gained during these morning hours. Night owls or those who prefer some social time in the evening can benefit from this variant. The nap can be placed ~6-7h after the core like in the default variant, or later, but should not be too late into the day (6 PM or later).  

=== Slightly modified core length ===

===Slightly modified core length===

[[File:E1 6.5h Core.png|right|thumb|6.5h Core]]

[[File:E1 6.5h Core.png|right|thumb|6.5h Core]]

Individuals with slightly higher REM sleep than usual (> 100m each day) can attempt this variant. Underaged people or those with higher overall sleep need can also pick this variant for a closer total sleep to recommended monophasic baseline. A 6.5h core is the middle ground between the more difficult 6h core and the lengthy 7.5h core which offers little sleep reduction. The nap on this variant can be scheduled later if desired, because the extra 30 minutes provide more alertness sustaining than a 6h core. However, like other variants, it should not be later than 5 PM. As it stands now, more data is still needed to validate this variant.

Individuals with slightly higher REM sleep than usual (> 100m each day) can attempt this variant. Underaged people or those with higher overall sleep need can also pick this variant for a closer total sleep to recommended monophasic baseline. A 6.5h core is the middle ground between the more difficult 6h core and the lengthy 7.5h core which offers little sleep reduction. The nap on this variant can be scheduled later if desired, because the extra 30 minutes provide more alertness sustaining than a 6h core. However, like other variants, it should not be later than 5 PM. As it stands now, more data is still needed to validate this variant.

=== Early core ===

===Early core===

[[File:E1 Early Core.png|right|thumb|E1 with an early core]]

[[File:E1 Early Core.png|right|thumb|E1 with an early core]]

Those with a tendency to sleep early as a long-term habit can place the core around the late evening hours, initiating sleep time early. The nap will then be shifted accordingly, earlier than the default version. Sleepers with high SWS requirement can also utilize this distribution. The earlier nap can also give more REM sleep, being in the morning hours that are beneficial for REM sleep.  

Those with a tendency to sleep early as a long-term habit can place the core around the late evening hours, initiating sleep time early. The nap will then be shifted accordingly, earlier than the default version. Sleepers with high SWS requirement can also utilize this distribution. The earlier nap can also give more REM sleep, being in the morning hours that are beneficial for REM sleep.  

=== Extended core ===

===Extended core===

[[File:E1-extended.png|right|thumb|E1-extended]]

[[File:E1-extended.png|right|thumb|E1-extended]]

However, because of a high total sleep, it may take a long time to finally be able to fall asleep in the nap compared to standard E1. The adaptation to E1-extended may last just as long as the regular version, but with a much milder adaptation and possibly [[4-Stages_Adaptation_Model#Easier_adaptation|silent stage 3]], with no signs of severe sleep deprivation symptoms or crippled productivity as seen on other more reducing schedules that has been observed in successful adaptations. Picking this variant as a result may give the benefit of potentially maximizing daily performances (physical and cognitive) at work and/or school even when adapting.

However, because of a high total sleep, it may take a long time to finally be able to fall asleep in the nap compared to standard E1. The adaptation to E1-extended may last just as long as the regular version, but with a much milder adaptation and possibly [[4-Stages_Adaptation_Model#Easier_adaptation|silent stage 3]], with no signs of severe sleep deprivation symptoms or crippled productivity as seen on other more reducing schedules that has been observed in successful adaptations. Picking this variant as a result may give the benefit of potentially maximizing daily performances (physical and cognitive) at work and/or school even when adapting.

=== Non-reducing variant ===

===Non-reducing variant===

[[File:E1 Non-reducing.png|right|thumb|A sample non-reducing E1 setup]]

[[File:E1 Non-reducing.png|right|thumb|A sample non-reducing E1 setup]]

The difference between this and the extended variant is that this one follows one's monophasic baseline and does not reduce any sleep, while the extended variant be reducing for some (e.g, people with ~9h monophasic baseline). Those who should choose this variant are teenagers, people with very high sleep requirements, people who love flexibility of sleep or those who prefer to avoid sleep reduction for a period of time.   

The difference between this and the extended variant is that this one follows one's monophasic baseline and does not reduce any sleep, while the extended variant be reducing for some (e.g, people with ~9h monophasic baseline). Those who should choose this variant are teenagers, people with very high sleep requirements, people who love flexibility of sleep or those who prefer to avoid sleep reduction for a period of time.   

Recently, there has been some success of this variant with very young teenagers who pursue a safe and easiest way to partake in polyphasic sleeping with the option for a daytime nap to train for napping. This usually serves as a groundwork for them to move to a more difficult schedule when time allows. A great advantage non-reducing E1 has over its counterpart Siesta is that the short daytime nap is very easy to schedule around meal times and social events, and usually short enough to avoid being interrupted by daytime activities.   

Recently, there has been some success of this variant with very young teenagers who pursue a safe and easiest way to partake in polyphasic sleeping with the option for a daytime nap to train for napping. This usually serves as a groundwork for them to move to a more difficult schedule when time allows. A great advantage non-reducing E1 has over its counterpart Siesta is that the short daytime nap is very easy to schedule around meal times and social events, and usually short enough to avoid being interrupted by daytime activities.   

== Lifestyle consideration ==

==Lifestyle consideration==

Since E1 is overall a viable schedule to prepare polyphasic sleepers for more advanced schedules with the necessary napping skills to master the daytime nap, it does benefit a vast range of lifestyles. Its biphasic nature allows for long wake gaps between the nap and the core, and the nap can be fitted into several occupations, including the mainstream 9-to-5 ones. The nap can also be scheduled around noon in between any breaks or after work, or before an exercising session. Because of the short nap duration, it becomes possible to sustain the schedule long term, as the nap is not as long as a core (at least 90m) to be interrupted by daytime commitments. After adaptation, the nap window can be up to 4 hours on regular version, and potentially more on extended versions.

Since E1 is overall a viable schedule to prepare polyphasic sleepers for more advanced schedules with the necessary napping skills to master the daytime nap, it does benefit a vast range of lifestyles. Its biphasic nature allows for long wake gaps between the nap and the core, and the nap can be fitted into several occupations, including the mainstream 9-to-5 ones. The nap can also be scheduled around noon in between any breaks or after work, or before an exercising session. Because of the short nap duration, it becomes possible to sustain the schedule long term, as the nap is not as long as a core (at least 90m) to be interrupted by daytime commitments. After adaptation, the nap window can be up to 4 hours on regular version, and potentially more on extended versions.

== References ==

==References==

<references />

<references />

[[Category:Schedules]]

[[Category:Schedules]]

{{TNT|Polyphasic Sleep Schedules}}

{{TNT|Polyphasic Sleep Schedules}}