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{{TNT|E2}}

{{TNT|E2}}

Everyman 2, or E2, is a highly popular schedule in the Everyman line. It consists of 2 naps and a core sleep of 4.5h (3 full cycles) by default.<ref>[https://www.polyphasic.net/schedules/everyman/ polyphasic.net]. Retrieved 25-11-2020.</ref>   

Everyman 2, or E2, is a highly popular schedule in the Everyman line. It consists of 2 naps and a [[Cores|core]] sleep of 4.5h (3 full cycles) by default.<ref>[https://www.polyphasic.net/schedules/everyman/ polyphasic.net]. Retrieved 25-11-2020.</ref>   

== History ==

== Origin ==

E2 was given by the [[Ubersleep]] Formula that details the Everyman schedules with the number of naps depending on the duration of the core sleep.  Along with E4 and E5, it was presented a version of Everyman that is closer to mono than [[E3]] is, after Puredoxyk successfully adapted to E3 and coined it the epitome of Everyman sleep.  

E2 was given by the [[Ubersleep]] Formula that details the [[Everyman|Everyman schedules]] with the number of naps depending on the duration of the core sleep.  Along with [[E4]] and [[E5]], it was presented a version of Everyman that is closer to mono than [[E3]] is, after [[Puredoxyk]] successfully adapted to E3 and coined it the epitome of Everyman sleep.  

The naming of the Everyman schedules, starting from what is now known as [[E1]], has been changed over the years for more consistency with all other polyphasic schedules. It used to be called E4.5, to represent the core duration, however over the years it has been changed to E2, to represent the number of naps. In the most recent years, it has garnered a massive amount of attempts, and is one of the most popular polyphasic schedules of all time.  

The naming of the Everyman schedules, starting from what is now known as [[E1]], has been changed over the years for more consistency with all other polyphasic schedules. It used to be called E4.5, to represent the core duration, however over the years it has been changed to E2, to represent the number of naps. In the most recent years, it has garnered a massive amount of attempts, and is one of the most popular polyphasic schedules of all time.  

== Mechanism ==

== Mechanism ==

As the next step after E1, E2 removes one more cycle from the core, and adds another nap. The premise behind this mechanics, as explained by Puredoxyk, is that '''one 20m nap can replace one 90m cycle of sleep because of the REM amount that each nap can provide'''. The core sleep of E2 has 3 full cycles of 90m each. By default, the first nap is scheduled at around the sunrise hours, and another nap is often scheduled around afternoon hours. As the core is shorter, another nap becomes necessary to divide the much longer wake gap in the day, and creates an ideal homeostatic distance between each sleep so that sleepers are not forced to stay awake for too long.  

As the next step after E1, E2 removes one more cycle from the core, and adds another nap. The premise behind this mechanics, as explained by Puredoxyk, is that '''one 20m nap can replace one 90m cycle of sleep because of the [[REM]] amount that each nap can provide'''. The core sleep of E2 has 3 full cycles of 90m each. By default, the first nap is scheduled at around the sunrise hours, and another nap is often scheduled around afternoon hours. As the core is shorter, another nap becomes necessary to divide the much longer wake gap in the day, and creates an ideal homeostatic distance between each sleep so that sleepers are not forced to stay awake for too long.  

There are a couple ways to schedule E2, but the general idea is to follow the body's natural rhythm while sensibly maintaining other work/school schedules and commitments. Usually, it is easier to stay alert in the day than in the night during the transition from a typical monophasic schedule. This means that the wake gap between the first nap and the end of the core should be the shortest, while the gap before core can be longer because of higher alertness during late afternoon hours. For this reason, ideally the first nap can be anywhere from '''3.5-5.5h''' 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 follow the body's natural rhythm while sensibly maintaining other work/school schedules and commitments. Usually, it is easier to stay alert in the day than in the night during the transition from a typical [[monophasic]] schedule. This means that the wake gap between the first nap and the end of the core should be the shortest, while the gap before core can be longer because of higher alertness during late afternoon hours. For this reason, ideally the first nap can be anywhere from '''3.5-5.5h''' 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 '''all SWS needs to be met even during adaptation''', since even monophasic sleepers typically gain all the required SWS by the middle of the night, through their 3rd sleep cycle. This assurance allows greater flexibility in core placement with the best placement being around around midnight. A core during the graveyard hours (midnight through 8AM) is recommended for a good balance of REM and SWS pressures. 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, more recently it has been discovered that the second nap on E2 may only contain light sleep rather than REM sleep, if this nap is late into the afternoon (e.g, 4 PM onward).     

Furthermore, the 4.5hr core allows '''all [[SWS]] needs to be met even during adaptation''', since even monophasic sleepers typically gain all the required SWS by the middle of the night, through their 3rd sleep cycle. This assurance allows greater flexibility in core placement with the best placement being around around midnight. A core during the graveyard hours (midnight through 8AM) is recommended for a good balance of REM and SWS pressures. 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, more recently it has been discovered that the second nap on E2 may only contain light sleep rather than REM sleep, if this nap is late into the afternoon (e.g, 4 PM onward).     

== Adaptation ==

== Adaptation ==

The most common methods to adapt to E2 are '''cold turkey''' and '''gradual adaptation''' from E1. However, so far cold turkey has proven to be a more efficient adaptation method, as gradual adaptation from E1 takes a very long time, especially the adaptation to E1 by itself is often already time-consuming. Because of the higher likelihood to retain the necessary amount of SWS during adaptation, adapters only need to stick around and wait until REM sleep is fully repartitioned in the core and the nap(s).  

The most common methods to adapt to E2 are '''[[cold turkey]]''' and '''[[gradual adaptation]]''' from E1. However, so far cold turkey has proven to be a more efficient adaptation method, as gradual adaptation from E1 takes a very long time, especially the adaptation to E1 by itself is often already time-consuming. Because of the higher likelihood to retain the necessary amount of SWS during adaptation, adapters only need to stick around and wait until REM sleep is fully repartitioned in the core and the nap(s).  

E2's adaptation, while considered mild and has been enjoyed by a great deal of polyphasic sleepers, is '''not an easy adaptation''' by any means. The REM deprivation that builds up over the course of the adaptation process makes it challenging to handle the wakes from the naps, and more so from the core especially. Over time, natural wakes will be present more in the naps, and less so in the core, until after a long time of staying adapted on the schedule. In which case, the core duration may naturally shorten to approximately 4 hours, but this is very rare so far. Under normal adaptation conditions (regular sleep requirements and minimal sleep debts before adapting), E2's difficulty peaks around the third week.  

E2's adaptation, while considered mild and has been enjoyed by a great deal of polyphasic sleepers, is '''not an easy adaptation''' by any means. The REM deprivation that builds up over the course of the adaptation process makes it challenging to handle the wakes from the naps, and more so from the core especially. Over time, natural wakes will be present more in the naps, and less so in the core, until after a long time of staying adapted on the schedule. In which case, the core duration may naturally shorten to approximately 4 hours, but this is very rare so far. Under normal adaptation conditions (regular sleep requirements and minimal sleep debts before adapting), E2's difficulty peaks around the third week.  

Once E2's adaptation is complete, the next step can be E3 or E3-extended (if E2-extended is attempted).  

Once E2's adaptation is complete, the next step can be [[E3]] or E3-extended (if E2-extended is attempted).  

== Alternate Variants ==

== Alternate Variants ==

Because E2 has a reasonable amount of total sleep (similar to the likes of DC1) and only 3 sleeps to be scheduled each day, most of which goes to the core, E2 has a wide array of scheduling options. Over the years, there have been at least a couple, if not more than a few, to a lot of the listed variants below. This opens up for a lot of options to fit E2 into different lifestyles.  

Because E2 has a reasonable amount of total sleep (similar to the likes of [[DC1]]) and only 3 sleeps to be scheduled each day, most of which goes to the [[Cores|core]], E2 has a wide array of scheduling options. Over the years, there have been at least a couple, if not more than a few, to a lot of the listed variants below. This opens up for a lot of options to fit E2 into different lifestyles.  

=== 5h core ===

=== 5h core ===

Recently, there have been a bit more successful adaptations to this variant. People who would need this variant are those who want to have a more comfortable time '''flexing the core sleep after adapting''', have a somewhat high REM requirements (e.g, ~120m) or prefer to get in just a bit more sleep to not reduce sleep too much. Alternatively, this variant also reinforces a somewhat more physically active lifestyle without too much of a downside of the addition of 30m sleep. Polyphasic beginners or those who are at the final years of growing (~18-19) can also attempt this variant. However, during the adaptation, it may be '''more difficult to wake up from a 5h core''' than from a 4.5h core (initially), before this core duration is fully ingrained. The 5h core can also push the wake gap until the first nap a bit longer than the 4.5h core would (up to ~6-7h wake gap at most). This core duration also tolerates a bit more hiccups from time to time (e.g, insufficient time to cool down to sleep, or some forced delay of start time).  

Recently, there have been a bit more successful adaptations to this variant. People who would need this variant are those who want to have a more comfortable time '''flexing the core sleep after adapting''', have a somewhat high REM requirements (e.g, ~120m) or prefer to get in just a bit more sleep to not reduce sleep too much. Alternatively, this variant also reinforces a somewhat more physically active lifestyle without too much of a downside of the addition of 30m sleep. Polyphasic beginners or those who are at the final years of growing (~18-19) can also attempt this variant. However, during the adaptation, it may be '''more difficult to wake up from a 5h core''' than from a 4.5h core (initially), before this core duration is fully ingrained. The 5h core can also push the wake gap until the first nap a bit longer than the 4.5h core would (up to ~6-7h wake gap at most). This core duration also tolerates a bit more hiccups from time to time (e.g, insufficient time to cool down to sleep, or some forced delay of start time).  

Finally, one sleeper has proven that a 5h core E2 can enable a '''SEVAMAYL''' adaptation (5h core). The buffer amount from the slightly longer core sleep makes it possible to enhance the flexibility of each nap, and the malleability of the core sleep. Consequently, currently, a 5h core E2 is considered a '''very ideal''' choice to attempt.  

Finally, one sleeper has proven that a 5h core E2 can enable a '''[[SEVAMAYL]]''' adaptation (5h core). The buffer amount from the slightly longer core sleep makes it possible to enhance the flexibility of each nap, and the malleability of the core sleep. Consequently, currently, a 5h core E2 is considered a '''very ideal''' choice to attempt.  

=== Early core ===

=== Early core ===

[[File:Early E2 Core.png|center|thumb|E2 with a core in SWS peak]]

[[File:Early E2 Core.png|center|thumb|E2 with a core in SWS peak]]

A much less popular E2 variant, an early core variant places the core in the whole SWS peak, or parts of it (e.g, starting core at 10 PM). At the exchange of evening social life, those who pick this variant may benefit from their early bedtime on monophasic sleep, or a very early riser. Both naps are also rotated backward on the clock to start earlier. The second nap, now close to noon, can fit better into the noon break.  

A much less popular E2 variant, an early core variant places the core in the whole [[SWS peak]], or parts of it (e.g, starting core at 10 PM). At the exchange of evening social life, those who pick this variant may benefit from their early bedtime on monophasic sleep, or a very early riser. Both naps are also rotated backward on the clock to start earlier. The second nap, now close to noon, can fit better into the noon break.  

This variant gives a lot of nighttime hours for night owls, which may be a similar advantage to Segmented sleep. However, it is generally tougher to adapt to this variant, because there is only one nap around sunrise hours after staying awake for many hours during graveyard hours. Those who usually have a later bedtime (e.g, 11 PM or later) should only attempt this variant if there is no other scheduling choice to make E2 work.  

This variant gives a lot of nighttime hours for night owls, which may be a similar advantage to Segmented sleep. However, it is generally tougher to adapt to this variant, because there is only one nap around sunrise hours after staying awake for many hours during graveyard hours. Those who usually have a later bedtime (e.g, 11 PM or later) should only attempt this variant if there is no other scheduling choice to make E2 work.  

One of the rarest E2 scheduling option is this '''somewhat equidistantly scheduled''' sleep blocks. The wake gap between each sleep is approximately 6h30m on average. The idea behind this scheduling option is to use the core as a blanket duration to stay awake until very late morning hours (close to noon/lunch break). This variant delays the first nap a lot, with at least 6h wake gap. Once adapted to this variant, the night will feel much shorter as there is more time awake until almost noon. The core usually starts around midnight or slightly earlier, which can resemble certain reduced monophasic lifestyles with a very early morning wake time.  

One of the rarest E2 scheduling option is this '''somewhat equidistantly scheduled''' sleep blocks. The wake gap between each sleep is approximately 6h30m on average. The idea behind this scheduling option is to use the core as a blanket duration to stay awake until very late morning hours (close to noon/lunch break). This variant delays the first nap a lot, with at least 6h wake gap. Once adapted to this variant, the night will feel much shorter as there is more time awake until almost noon. The core usually starts around midnight or slightly earlier, which can resemble certain reduced monophasic lifestyles with a very early morning wake time.  

However, there are '''rarely any successful adaptations''' to this variant. This is mostly attributed to the very long morning wake gap, and the nap is not placed in REM peak. Staying awake during these early morning hours can become overwhelming in stage 3, and the second nap is reported to be very heavy (which may suggest some possible SWS wake). This variant can still work if it is possible to nap in the middle of the work gap, and right after work.  

However, there are '''rarely any successful adaptations''' to this variant. This is mostly attributed to the very long morning wake gap, and the nap is not placed in REM peak. Staying awake during these early morning hours can become overwhelming in [[4-Stages Adaptation Model#Stage 3|stage 3]], and the second nap is reported to be very heavy (which may suggest some possible [[SWS wake]]). This variant can still work if it is possible to nap in the middle of the work gap, and right after work.  

=== Pronap ===

=== Pronap ===

[[File:E2 Pronap.png|center|thumb|E2 with a Pronap]]

[[File:E2 Pronap.png|center|thumb|E2 with a Pronap]]

As soon as the concept of a '''Pronap''' was introduced, it has been applied in a lot of E2 variants and has reported some success. The idea is to lengthen the first nap to ~30-45m as a way to get in more REM sleep. The benefits of this variant are paramount for people with higher REM requirements and often struggle around morning hours and the ability to '''schedule a longer wake gap''' between each nap (e.g, 8h as demonstrated in the chart) if there is no chance to nap around noon or early afternoon. The Pronap is expected to yield more alertness sustaining than a regular 20m nap would, so this is a tactical advantage to consider. However, so far success rate remains '''modest''' with this long wake gap. Thus, it is recommended to limit this wake gap down to ~7h at most.  

As soon as the concept of a '''[[Pronap]]''' was introduced, it has been applied in a lot of E2 variants and has reported some success. The idea is to lengthen the first nap to ~30-45m as a way to get in more REM sleep. The benefits of this variant are paramount for people with higher REM requirements and often struggle around morning hours and the ability to '''schedule a longer wake gap''' between each nap (e.g, 8h as demonstrated in the chart) if there is no chance to nap around noon or early afternoon. The Pronap is expected to yield more alertness sustaining than a regular 20m nap would, so this is a tactical advantage to consider. However, so far success rate remains '''modest''' with this long wake gap. Thus, it is recommended to limit this wake gap down to ~7h at most.  

[[File:5h core and pronap.png|center|thumb|E2 with a 5h core and a Pronap]]

[[File:5h core and pronap.png|center|thumb|E2 with a 5h core and a Pronap]]

Alternatively, slightly extending the core to 5h while using a Pronap is also a viable approach. Even though there allegedly is no successful adaptation to this variant, the idea behind it is to further increase the flexibility of scheduling and a longer daytime wake gap (between 2 naps mostly). People with '''overall higher sleep requirements''' may find this variant fitting. Despite the similar amount of sleep to E1, the advantage is that there are 2 naps per day, which accelerates the process of learning to fall asleep in the short naps compared to only 1 daytime nap. The Pronaps of '''40m''' and '''45m''' so far have reported adaptation success.  

Alternatively, slightly extending the core to 5h while using a Pronap is also a viable approach. Even though there allegedly is no successful adaptation to this variant, the idea behind it is to further increase the flexibility of scheduling and a longer daytime wake gap (between 2 naps mostly). People with '''overall higher sleep requirements''' may find this variant fitting. Despite the similar amount of sleep to E1, the advantage is that there are 2 naps per day, which accelerates the process of learning to fall asleep in the short naps compared to only 1 daytime nap. The Pronaps of '''40m''' and '''45m''' so far have reported adaptation success.  

It is also important to keep in mind that both variants with the Pronap pose a danger of '''oversleeping in the Pronap during adaptation'''. This in return lengthens the Pronap to a 90m core or so (DC1-extended). This is because the intensified REM wake when adapting, or only some traces of SWS can lead to an oversleep. It is therefore necessary to <u>stay on guard with extra alarms</u> when picking the Pronap. Although there have been reported incidents of the Pronap's failure, certain experienced sleepers have been able to take advantage of these oversleeps to adapt to DC1-extended (4.5-1.5h core combination) instead. This can ultimately salvage a failing polyphasic adaptation, instead of reaching for a full recovery on monophasic.  

It is also important to keep in mind that both variants with the Pronap pose a danger of '''oversleeping in the Pronap during adaptation'''. This in return lengthens the Pronap to a 90m core or so (DC1-extended). This is because the intensified REM wake when adapting, or only some traces of SWS can lead to an oversleep. It is therefore necessary to <u>stay on guard with extra alarms</u> when picking the Pronap. Although there have been reported incidents of the Pronap's failure, certain experienced sleepers have been able to take advantage of these oversleeps to adapt to DC1-extended (4.5-1.5h core combination) instead. This can ultimately salvage a failing polyphasic adaptation, instead of reaching for a full [[recovery]] on monophasic.  

=== Shortened ===

=== Shortened ===

=== Third shift ===

=== Third shift ===

[[File:E2 Third Shift.png|center|thumb|Third Shift E2]]

[[File:E2 Third Shift.png|center|thumb|Third Shift E2]]

E2 is one of the few polyphasic schedules with a successful adaptation under '''third shift condition'''. Third shifts generally boosts the adaptation difficulty to insane levels, and even simple schedules like Segmented can become outlandish. Because of the rare adaptation, it is not worth attempting to E2 without the preparation to switch to the new sleep times and a new dark period enforcement. The core sleep may be '''completely inflexible''' as a result of being the anchored sleep as a result of a third shift, meaning that it is necessary to sleep at the same hours for this core during even off-days after adaptation to keep the circadian rhythm in check. In the long run, health issues may still ensue as a result of a sustained shifted circadian rhythm.  

E2 is one of the few polyphasic schedules with a successful adaptation under '''third shift condition'''. Third shifts generally boosts the adaptation difficulty to insane levels, and even simple schedules like [[Segmented]] can become outlandish. Because of the rare adaptation, it is not worth attempting to E2 without the preparation to switch to the new sleep times and a new [[dark period]] enforcement. The core sleep may be '''completely inflexible''' as a result of being the anchored sleep as a result of a third shift, meaning that it is necessary to sleep at the same hours for this core during even off-days after adaptation to keep the circadian rhythm in check. In the long run, health issues may still ensue as a result of a sustained shifted circadian rhythm.  

== Lifestyle Considerations ==

== Lifestyle Considerations ==