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Line 17: − 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. + − + + + + + + + + + + + + + + + + + + + + + + + Line 73:
Line 95: − − == Lifestyle Considerations == − As a moderately difficult schedule, achieving E2 is definitely an accomplishment. The main benefits of E2 often revolve around: − − # Eliminating sleep deprivation from the shortened monophasic sleep, due to inability to sleep for longer. − # Enjoying the benefits of discipline required to achieve E2, like increased productivity and stable habits. − # The fact of accomplishing the adaptation, which is more likely than for other schedules. − # Improved sleep quality, i.e. a much deeper core experience. − # REM-only naps are often accompanied by very vivid dreams which are easier to remember than dreams during monophasic sleep. This can be useful especially if you are interested in lucid dreaming. − # Days can feel less distinct, since you’re unconscious several hours less at night. You’ll get up and/or fall asleep when everyone else is asleep, which can be odd. Mentally, on E2 you will get accustomed to this and regain a sense of separate days. − − Additionally, E2 is often chosen by '''students''' who are able to nap before, between or after classes. '''Part-time jobs''' can also be conducive to this sleep spacing. '''Full-time jobs can work''' with this schedule, if you are able to take the first nap right before work (possibly at your office/car) as well as the second one in the early afternoon. The appeal of this variant is bolstered by the relatively tolerable adaptation difficulty with studies and work performance unlikely to be irreparably affected. − − '''Night owls''' in general often appreciate this schedule. The ability to rotate this schedule later than other harder schedules is also very appealing to many students; as late as 1am or max 2am is doable. This makes this Everyman variant relatively nightlife friendly and it also beats DC1 in the advantage of allowing late bedtime for the core. The standard scheduling of E2 also requires only 1 short nap to be taken during the day, which puts it on equal terms with a biphasic schedule when it comes to utility. This is also one of the biggest selling points of Everyman schedules, including E2, that takes napping to the next level, and the rejuvenation power of a 20m nap can really rival a daytime core sleep, which supports alertness for several hours in the day. However, one thing to note is that '''high-REM-requirements individuals''' who cannot complete E2 adaptation (e.g, because of insufficient REM) can switch to a Dual Core schedule with a longer sleep around dawn. This can be a weakness of E2 and other Everyman schedules, where the repartitioning of REM sleep for these individuals is considered more troublesome by relying on mere 20m naps. − − The ability to '''exercise''' to some extent and '''flex sleep''' (including the core) after adaptation is also very fulfilling. Although taking a lot of damage, one adapted E2 sleeper (4.5h core) was able to fully recovery from travelling that resulted in a 5h change in time zone. Two other adapted sleepers were also able to consume some amount of weed during and after during adaptation, which probably suggests that limited amounts of drinking and substance usage may be possible when adapting to E2. − − Finally, this schedule is useful for people who '''share a bed''' or room with someone else. It is not too difficult to find a sleep or wake time that can be the same as the other person’s – if they agree to a consistent sleep or wake time. Conclusively, E2 is a fantastic polyphasic schedule with very powerful dominance over many other polyphasic systems (e.g, Dual Core, Tri Core) in terms of usage stats, well-rounded sleep distribution and allows an impressive amount of sleep reduction each day (e.g, almost 3h sleep cut per day for an 8h monophasic sleeper).
format page according to style guideline, restructuring of a few sentences
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).
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.
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 ==
== Difficulty ==
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.
Under normal adaptation conditions (regular sleep requirements and minimal sleep debts before adapting), E2's difficulty peaks around the third week.
== Lifestyle Considerations ==
As a moderately difficult schedule, achieving E2 is definitely an accomplishment. The main benefits of E2 often revolve around:
# Eliminating sleep deprivation from the shortened monophasic sleep, due to inability to sleep for longer.
# Enjoying the benefits of discipline required to achieve E2, like increased productivity and stable habits.
# The fact of accomplishing the adaptation, which is more likely than for other schedules.
# Improved sleep quality, i.e. a much deeper core experience.
# REM-only naps are often accompanied by very vivid dreams which are easier to remember than dreams during monophasic sleep. This can be useful especially if you are interested in lucid dreaming.
# Days can feel less distinct, since you’re unconscious several hours less at night. You’ll get up and/or fall asleep when everyone else is asleep, which can be odd. Mentally, on E2 you will get accustomed to this and regain a sense of separate days.
Additionally, E2 is often chosen by '''students''' who are able to nap before, between or after classes. '''Part-time jobs''' can also be conducive to this sleep spacing. '''Full-time jobs can work''' with this schedule, if you are able to take the first nap right before work (possibly at your office/car) as well as the second one in the early afternoon. The appeal of this variant is bolstered by the relatively tolerable adaptation difficulty with studies and work performance unlikely to be irreparably affected.
'''Night owls''' in general often appreciate this schedule. The ability to rotate this schedule later than other harder schedules is also very appealing to many students; as late as 1am or max 2am is doable. This makes this Everyman variant relatively nightlife friendly and it also beats DC1 in the advantage of allowing late bedtime for the core. The standard scheduling of E2 also requires only 1 short nap to be taken during the day, which puts it on equal terms with a biphasic schedule when it comes to utility. This is also one of the biggest selling points of Everyman schedules, including E2, that takes napping to the next level, and the rejuvenation power of a 20m nap can really rival a daytime core sleep, which supports alertness for several hours in the day. However, one thing to note is that '''high-REM-requirements individuals''' who cannot complete E2 adaptation (e.g, because of insufficient REM) can switch to a Dual Core schedule with a longer sleep around dawn. This can be a weakness of E2 and other Everyman schedules, where the repartitioning of REM sleep for these individuals is considered more troublesome by relying on mere 20m naps.
The ability to '''exercise''' to some extent and '''flex sleep''' (including the core) after adaptation is also very fulfilling. Although taking a lot of damage, one adapted E2 sleeper (4.5h core) was able to fully recovery from travelling that resulted in a 5h change in time zone. Two other adapted sleepers were also able to consume some amount of weed during and after during adaptation, which probably suggests that limited amounts of drinking and substance usage may be possible when adapting to E2.
Finally, this schedule is useful for people who '''share a bed''' or room with someone else. It is not too difficult to find a sleep or wake time that can be the same as the other person’s – if they agree to a consistent sleep or wake time. Conclusively, E2 is a fantastic polyphasic schedule with very powerful dominance over many other polyphasic systems (e.g, Dual Core, Tri Core) in terms of usage stats, well-rounded sleep distribution and allows an impressive amount of sleep reduction each day (e.g, almost 3h sleep cut per day for an 8h monophasic sleeper).
== 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 [[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.
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.
[[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.
== References ==
== References ==
