Changes

==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 [[wikipedia:Sleep_deprivation|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|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, [[wikipedia:Sleep_deprivation|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.

==Difficulty==

==Difficulty==

* First, it is '''less extreme than Uberman''', and the extended variant shows that it remains a viable option for long-term sustenance. Those who vacillate between Uberman's extreme adaptation and E3 (whose sleep reduction does not suffice) can consider E4. The higher frequency of naps (at least on extended version) can help prevent crashes and experienced sleepers can take advantage of their strong napping skills to learn to fall asleep and achieve SOREM in the nap(s) in the early adaptation stage.

* First, it is '''less extreme than Uberman''', and the extended variant shows that it remains a viable option for long-term sustenance. Those who vacillate between Uberman's extreme adaptation and E3 (whose sleep reduction does not suffice) can consider E4. The higher frequency of naps (at least on extended version) can help prevent crashes and experienced sleepers can take advantage of their strong napping skills to learn to fall asleep and achieve SOREM in the nap(s) in the early adaptation stage.

* Second, its '''multiple naps''' teaches napping skills quickly, as [[sleep pressure]] racks up fast on E4. This is also an advantage that can push adaptation to a later stage faster than on schedules like [[E1]], as there are multiple opportunities per day to learn to fall asleep and wake up in just 20 minutes. For emergency circumstances that require less sleep for a brief period of time (e.g, ~1 week to ~1 month), the short naps and the core can act as temporary tanks to give some rest rather than pulling all-nighters. Individuals who can take advantage of E4 can be <u>new parents</u>, <u>students on borrowed time</u> or have been used to sleep deprivation to power through some amount of days before recovering. The naps only last for 20m, and coupled with E4's total sleep, it can feel like "no sleep" or only "1.5h sleep" for the whole day. It is necessary to ensure that all waking hours are optimized for these urgent activities. Personal motivation and adrenaline will play a massive role to ensure that productivity can be sustained during these burst periods.

* Second, its '''multiple naps''' teaches napping skills quickly, as [[sleep pressure]] racks up fast on E4. This is also an advantage that can push adaptation to a later stage faster than on schedules like [[E1]], as there are multiple opportunities per day to learn to fall asleep and wake up in just 20 minutes. For emergency circumstances that require less sleep for a brief period of time (e.g, ~1 week to ~1 month), the short naps and the core can act as temporary tanks to give some rest rather than pulling all-nighters. Individuals who can take advantage of E4 can be <u>new parents</u>, <u>students on borrowed time</u> or have been used to [[wikipedia:Sleep_deprivation|sleep deprivation]] to power through some amount of days before recovering. The naps only last for 20m, and coupled with E4's total sleep, it can feel like "no sleep" or only "1.5h sleep" for the whole day. It is necessary to ensure that all waking hours are optimized for these urgent activities. Personal motivation and adrenaline will play a massive role to ensure that productivity can be sustained during these burst periods.

*Lastly, E4's scheduling structure gives it the '''same vantage points''' as schedules with 2 daytime naps (e.g, [[DC2]], E3). At face values, scheduling 2 naps during the day can be problematic for a lot of people, but it can be done with the proper scheduling. This can be seen in the noon nap of E4, which can be scheduled during a lunch break, and the fourth nap can be scheduled after work. Breakfast can be done after the second nap, lunch can be scheduled after the noon nap, and dinner after the last nap, or ~2.5-3h before the core. Thus, it can fit into even mainstream '''9-to-5 jobs''', as long as napping is permitted and thoroughly discussed among parties.

*Lastly, E4's scheduling structure gives it the '''same vantage points''' as schedules with 2 daytime naps (e.g, [[DC2]], E3). At face values, scheduling 2 naps during the day can be problematic for a lot of people, but it can be done with the proper scheduling. This can be seen in the noon nap of E4, which can be scheduled during a lunch break, and the fourth nap can be scheduled after work. Breakfast can be done after the second nap, lunch can be scheduled after the noon nap, and dinner after the last nap, or ~2.5-3h before the core. Thus, it can fit into even mainstream '''9-to-5 jobs''', as long as napping is permitted and thoroughly discussed among parties.