Changes

==Mechanism==

==Mechanism==

E4 keeps the same premises as other Everyman schedules, but under much harsher conditions. The [[Cores|core]] sleep, the small "nucleus" of the schedule, serves to provide a hopefully sufficient amount of [[SWS]], the deepest stage of sleep that is crucial for quality of life and well-being. The naps, as usual, will provide [[REM]] sleep and traces of [[light sleep]]. However, what works on its less extreme counterparts, [[E2]] and [[E3]] does not work the same on E4. The core sleep is simply '''not long enough''' to sustain a 90m SWS requirement each day, taking into account of transitional light sleep. Because of this reason, at least one nap will contain SWS, because SWS' homeostatic pressure can creep into any naps, especially the last nap on the schedule.  

E4 keeps the same premises as other Everyman schedules, but under much harsher conditions. The [[Cores|core]] sleep, the small "nucleus" of the schedule, serves to provide a hopefully sufficient amount of [[wikipedia:SWS|SWS]], the deepest stage of sleep that is crucial for quality of life and well-being. The naps, as usual, will provide [[wikipedia:Rapid_eye_movement_sleep|REM]] sleep and traces of [[wikipedia:Non-rapid_eye_movement_sleep|light sleep]]. However, what works on its less extreme counterparts, [[E2]] and [[E3]] does not work the same on E4. The core sleep is simply '''not long enough''' to sustain a 90m SWS requirement each day, taking into account of transitional light sleep. Because of this reason, at least one nap will contain SWS, because SWS' homeostatic pressure can creep into any naps, especially the last nap on the schedule.  

To ensure the most amount of SWS, the core sleep is now placed '''at the heart of [[SWS peak]]''', ideally starting between 9 and 10 PM. Because the core sleep is much shorter than that of E3, the extra nap will be added to the schedule to balance the long wake gap between the end of the core and the nap around sunrise hours. In a way, E4 is basically [[DC3]] without the second core, as DC3's second core is also placed around the same time as E4's first nap. The overall schedule looks to be '''equidistant''', and there is a longer wake gap from the last nap of the day to the core. There is approximately 4 hours of wake gap between each nap, which ideally fits into the '''[[BRAC concept]]''' when scheduling (~4h rhythm). After all the naps have been taken, it supposedly becomes easier to stay awake in the afternoon and evening hours, hence the longer wake gap. The naps also take advantage of the common circadian spots for sleep - the first two are during [[graveyard hours]], which coincide with monophasic sleep time, while the third nap resembles a nap taken on a [[Biphasic|biphasic schedule]] ('''[[circadian nadir]] at noon'''), and the last nap is around ~'''4-5 PM''', when core body temperature reaches the maximum value, which is suitable for short sleep durations (to ease waking up).  

To ensure the most amount of SWS, the core sleep is now placed '''at the heart of SWS peak''', ideally starting between 9 and 10 PM. Because the core sleep is much shorter than that of E3, the extra nap will be added to the schedule to balance the long wake gap between the end of the core and the nap around sunrise hours. In a way, E4 is basically [[DC3]] without the second core, as DC3's second core is also placed around the same time as E4's first nap. The overall schedule looks to be '''equidistant''', and there is a longer wake gap from the last nap of the day to the core. There is approximately 4 hours of wake gap between each nap, which ideally fits into the '''[[wikipedia:Basic_rest–activity_cycle|BRAC concept]]''' when scheduling (~4h rhythm). After all the naps have been taken, it supposedly becomes easier to stay awake in the afternoon and evening hours, hence the longer wake gap. The naps also take advantage of the common circadian spots for sleep - the first two are during [[graveyard hours]], which coincide with monophasic sleep time, while the third nap resembles a nap taken on a [[Biphasic|biphasic schedule]] ('''[[circadian nadir]] at noon'''), and the last nap is around ~'''4-5 PM''', when core body temperature reaches the maximum value, which is suitable for short sleep durations (to ease waking up).  

The sleep cycle during E4 core compresses potentially to as short as '''60 minutes''', which seems to be caused by an extremely short core and a high frequency of naps. That means its core duration is actually '''one and a half cycles''', risking mid-cycle [[SWS wakes]] until the brain adapts by placing light sleep at the trained wake time.  

The sleep cycle during E4 core compresses potentially to as short as '''60 minutes''', which seems to be caused by an extremely short core and a high frequency of naps. That means its core duration is actually '''one and a half cycles''', risking mid-cycle SWS wakes until the brain adapts by placing light sleep at the trained wake time.  

==Adaptation ==

==Adaptation ==

Adaptation to E4 is severely more difficult than to E3, because the removal of 1 core cycle makes it impossible for all SWS baseline to be protected. Even if it is (because of lower requirements), REM sleep becomes troubled because there is limited space in the core that would provide REM sleep, and the naps do not guarantee REM, or not consistently (especially naps after ~3-4 PM). Because it is not possible for an average vital sleep baseline (~90m REM and ~90m SWS) to be sustained on this schedule, these individuals will incur chronic sleep deprivation on this schedule.  

Adaptation to E4 is severely more difficult than to E3, because the removal of 1 core cycle makes it impossible for all SWS baseline to be protected. Even if it is (because of lower requirements), REM sleep becomes troubled because there is limited space in the core that would provide REM sleep, and the naps do not guarantee REM, or not consistently (especially naps after ~3-4 PM). Because it is not possible for an average vital sleep baseline (~90m REM and ~90m SWS) to be sustained on this schedule, these individuals will incur chronic sleep deprivation on this schedule.  

Though it is possible to transition to E4 as a '''[[gradual adaptation]]''' from E3, so far this has reported no success rate. It is likely that adaptation to E3 is already overbearing at that point, and another immediate transition to E4, which is below the minimum sleep threshold, is the limitation that most people cannot get over. '''[[Cold turkey method]]''', however, accounts for all the successful adaptations (including the '''extended''' version). E4 is also an option to fall back on if Uberman fails, but so far no one has been able to pull this off, either.  

Though it is possible to transition to E4 as a '''[[gradual adaptation]]''' from E3, so far this has reported no success rate. It is likely that adaptation to E3 is already overbearing at that point, and another immediate transition to E4, which is below the minimum sleep threshold, is the limitation that most people cannot get over. '''[[Cold turkey|Cold turkey method]]''', however, accounts for all the successful adaptations (including the '''extended''' version). E4 is also an option to fall back on if Uberman fails, but so far no one has been able to pull this off, either.  

When adaptation first begins, as usual sleepers are expected to not fall asleep in some naps, or all of the naps. However, as sleep debt quickly accumulates, it will be easy to do so, and [[4-Stages Adaptation Model#Stage3|Stage 3]] is expected to arrive in a matter of days. Since no vital sleep baseline is protected, sleep deprivation will continually build up rather than getting relieved by the humble amount of total sleep on the schedule. An extreme adaptation is then required to reach the equilibrium of SWS and REM in all sleep blocks to be able to adapt. As with Uberman, any oversleeps greater than a rare 10m or so will be devastating to the adaptation process that requires both strict circadian entrainment and severe homeostatic pressure.

When adaptation first begins, as usual sleepers are expected to not fall asleep in some naps, or all of the naps. However, as sleep debt quickly accumulates, it will be easy to do so, and [[4-Stages Adaptation Model#Stage3|Stage 3]] is expected to arrive in a matter of days. Since no vital sleep baseline is protected, sleep deprivation will continually build up rather than getting relieved by the humble amount of total sleep on the schedule. An extreme adaptation is then required to reach the equilibrium of SWS and REM in all sleep blocks to be able to adapt. As with Uberman, any oversleeps greater than a rare 10m or so will be devastating to the adaptation process that requires both strict circadian entrainment and severe homeostatic pressure.