Changes

The most important scheduling tip is having the core cover the SWS peak, by starting it around 21-22 local solar time. Rotating the schedule further is very difficult, and requires strict [[circadian management]]. An ideal E3 schedule would have all of the SWS need covered in the core, along with some amount of REM.

The most important scheduling tip is having the core cover the SWS peak, by starting it around 21-22 local solar time. Rotating the schedule further is very difficult, and requires strict [[circadian management]]. An ideal E3 schedule would have all of the SWS need covered in the core, along with some amount of REM.

Because of the reduced total sleep, each nap on E3 will not [[wake time reduction|sustain wakefulness]] for a period as long as the naps on E2 or one of the extended variants with higher total sleep. The ideal wake gap from the core to the first nap is anywhere around 3-4h, 4-5h between the first 2 naps, and then up to ~6-7h for the last two wake gaps. In successful adaptations, the first two naps primarily contains REM, and the third nap may also contain mostly light sleep.

Because of the reduced total sleep, each nap on E3 will not [[wake time reduction|sustain wakefulness]] for a period as long as the naps on E2 or one of the extended variants with higher total sleep. The ideal wake gap from the core to the first nap is anywhere around 3-4h, 4-5h between the first 2 naps, and then up to ~6-7h for the last two wake gaps. In successful adaptations, the first two naps primarily contain REM, and the third nap may also contain mostly light sleep.

== Adaptation ==

== Adaptation ==

E3 is the schedule with the least total sleep that is still considered sustainable for average sleepers. The tight timing of SWS and REM makes the adaptation extremely challenging.  

E3 is the schedule with the least total sleep that is still considered sustainable for average sleepers. The tight timing of SWS and REM makes the adaptation extremely challenging.  

Coming from [[monophasic]] sleep, SWS is spread out up to the third sleep cycle, or even in later cycles. When the core is suddenly cut short, SWS wakes become frequent in the core. This leads to many reported oversleeps. Even worse, the naps can also contain SWS as adaptation progresses, possibly leading to harsh wakes and more potential oversleeps.  

Coming from [[monophasic]] sleep, SWS is spread out up to the third sleep cycle, or even in later cycles. When the core is suddenly cut short, SWS wakes may become frequent in the core. This leads to many reported oversleeps. Even worse, the naps can also contain SWS as adaptation progresses, possibly leading to harsh wakes and more potential oversleeps.  

Weeks of consistency in sleep times are required to eventually reach an equilibrium of SWS and REM on the schedule, such that the naps will no longer contain SWS, and the core will account for all of the required SWS. The early REM-favored placement of the three naps helps to reinforce this.  

Weeks of consistency in sleep times are required to eventually reach an equilibrium of SWS and REM on the schedule, such that the naps will no longer contain SWS, and the core will account for all of the required SWS. The early REM-favored placement of the three naps helps to reinforce this.  

=== Gradual adaptation ===

=== Gradual adaptation ===

It is possible to transition to E3 from [[E1]], [[E2]] or [[#Extended|E3-extended]] by cutting from core and/or adding naps. However, very few sleepers who have been able to transition and adapt to E3 from E2. The gradual adaptation often takes too long, with the [[wikipedia:Sleep_deprivation|sleep deprivation]] dragging out over possibly several months.

It is possible to transition to E3 from [[E1]], [[E2]] or [[#Extended|E3-extended]] by cutting from core and/or adding naps. However, very few sleepers have been able to transition and adapt to E3 from E2. The gradual adaptation often takes too long, with the [[wikipedia:Sleep_deprivation|sleep deprivation]] dragging out over possibly several months.

=== Cold turkey ===

=== Cold turkey ===

=== Naptation ===

=== Naptation ===

Naptation was once a popular way to start an E3 adaptation, but is now advised against. The primary reason is that starting an adaptation with [[sleep debt]] increases the difficulty of the adaptation and may lead to oversleeps early on. Instead, fully [[recovery|recovering]] on [[monophasic]] is recommended to avoid this. For E3, the shortened core causes [[wikipedia:Sleep_deprivation|sleep deprivation]] to build up rapidly, and falling asleep in naps be relatively easy to learn, rendering Naptation largely unnecessary.

Naptation was once a popular way to start an E3 adaptation, but is now advised against. The primary reason is that starting an adaptation with [[sleep debt]] increases the difficulty of the adaptation and may lead to oversleeps early on. Instead, fully [[recovery|recovering]] beforehand is recommended to avoid this. For E3, the shortened core causes [[wikipedia:Sleep_deprivation|sleep deprivation]] to build up rapidly, and falling asleep in naps be relatively easy to learn, rendering Naptation largely unnecessary.

=== Reverse gradual adaptation ===

=== Reverse gradual adaptation ===

Compared to regular or 3.5h core E3, the extended variant leaves time for extra SWS incurred by heavy exercise, and is less likely to hinder muscle building and growth. The adaptation process is also much more forgiving than the regular variant, as it has a much higher total sleep time. The extended core would often allow all SWS to remain intact during adaptation, thus preventing much SWS from seeping into naps or the end of the core. This makes adaptation to this much easier than to regular E3.  

Compared to regular or 3.5h core E3, the extended variant leaves time for extra SWS incurred by heavy exercise, and is less likely to hinder muscle building and growth. The adaptation process is also much more forgiving than the regular variant, as it has a much higher total sleep time. The extended core would often allow all SWS to remain intact during adaptation, thus preventing much SWS from seeping into naps or the end of the core. This makes adaptation to this much easier than to regular E3.  

Compared to E2, the extra nap allows for more flexibility in nap timings, and reduces the  

Compared to E2, the extra nap allows for more flexibility in nap timings, and reduces the difficulty. The overall sleep pressure on this schedule is much lower than on E3 and slightly lower than on E2. This also means the [[wikipedia:Sleep_deprivation|sleep deprivation]] incurred by skipping a nap is much lower than on E2.

The overall sleep pressure on this schedule is much lower than on E3 and slightly lower than on E2. This also means the [[wikipedia:Sleep_deprivation|sleep deprivation]] incurred by skipping a nap is much lower than on E2.

==== Pronap ====

==== Pronap ====

As SWS is most likely covered by the core, a pronap is plausible for this schedule. This has rarely been attempted, though, as E3-extended already has a relatively high total sleep.  

As SWS is most likely covered by the core, a pronap is plausible for this schedule. This has rarely been attempted, though, as E3-extended already has a relatively high total sleep.  

Note that pronaps on regular E3 is not recommended, as the 3 or 3.5h cores may not cover all SWS needs when adaptation first begins. Extending the first nap may increase the chance for an SWS wake, even if it is around REM peak. A Pronap is often used for individuals with high REM requirements (>100m).  

Note that pronaps on regular E3 is not recommended, as the 3 or 3.5h cores may not cover all SWS needs when adaptation first begins. Extending the first nap may increase the chance for a SWS wake, even if it is around REM peak. A Pronap is often used for individuals with high REM requirements (>100m).  

==== 5-hour core ====

==== 5-hour core ====