Changes

[[File:E1 6.5h Core.png|center|thumb|6.5h Core]]

[[File:E1 6.5h Core.png|center|thumb|6.5h Core]]

Recently, a '''new''' core length variant (6.5h core) has been proposed and has been delivering '''solid adaptation results''', even though only few sleepers have decided on this variant. With the idea that SWS mostly occurs in the first half of the night, and REM dominates the second half, after the 6h mark (which is the end of the default E1 core), there should be very limited, if not none, SWS. This will open up for more REM sleep and/or NREM2 to get into the core, to boost alertness and provide a better opportunity to match personal REM requirement on monophasic.  Similar to a 5h core (seen on Siesta and some Everyman variants), the +30m addition to the core is also considered a '''statistically likely REM period''' on a 6.5h core. Individuals with slightly higher REM sleep than usual (> 100m each day) can attempt this variant. People with overall higher sleep need, or close to adulthood can also pick this variant for a closer total sleep to recommended monophasic baseline. A 6.5h core is also a strong compromise between the potentially difficult 6h core and the lengthy 7.5h core which offers much less sleep reduction. Despite the promising adaptation results, more data samples need to be collected for this E1 variant to discover any potential weaknesses it may have, however.  

Recently, a '''new''' core length variant (6.5h core) has been proposed and has been delivering '''solid adaptation results''', even though only few sleepers have decided on this variant. With the idea that SWS mostly occurs in the first half of the night, and REM dominates the second half, after the 6h mark (which is the end of the default E1 core), there should be very limited, if not none, SWS. This will open up for more REM sleep and/or NREM2 to get into the core, to boost alertness and provide a better opportunity to match personal REM requirement on monophasic.  Similar to a 5h core (seen on Siesta and some Everyman variants), the +30m addition to the core is also considered a '''statistically likely REM period''' on a 6.5h core.

 

Individuals with slightly higher REM sleep than usual (> 100m each day) can attempt this variant. People with overall higher sleep need, or close to adulthood can also pick this variant for a closer total sleep to recommended monophasic baseline. A 6.5h core is also a strong compromise between the potentially difficult 6h core and the lengthy 7.5h core which offers much less sleep reduction. Despite the promising adaptation results, more data samples need to be collected for this E1 variant to discover any potential weaknesses it may have, however.  

=== Early core ===

=== Early core ===

[[File:E1-extended.png|center|thumb|E1-extended]]

[[File:E1-extended.png|center|thumb|E1-extended]]

The extended version is the usual recommendation for sleepers who are younger than 16 years old, or even 18+ years old who have a highly physically active lifestyle, a high sleep requirement and/or scheduling constraints (e.g, long wake gap from 9 AM to 5 PM). For a 9-hour monophasic sleeper, this variant still offers a decent amount of sleep cut, requiring only one nap to make the schedule work. With a lot of sleep in stock, the extended version allows for more versatility in the placement of nap times. Because most, if not all of the vital sleep stages have been covered in the core, the nap mostly serves to give some '''alertness boost''' (NREM2) or probably some amount of REM sleep to improve learning and memory. The nap can then be placed in later hours of the day (e.g, 4-5:30 PM). However, because of a high total sleep, it may take more time to finally be able to fall asleep in the nap effectively than on other reducing schedules because of an overall lower sleep pressure. The adaptation to E1-extended may last just as long as the regular version, albeit a much milder adaptation (and possibly a '''silent Stage 3''', with no signs of severe sleep deprivation symptoms or crippled productivity as seen on other more reducing schedules) that has been observed in successful adaptations. Picking this variant as a result may give the benefit of potentially maximizing daily performances (physical and cognitive) at work and/or school even when adapting.

The extended version is the usual recommendation for sleepers who are younger than 16 years old, or even 18+ years old who have a highly physically active lifestyle, a high sleep requirement and/or scheduling constraints (e.g, long wake gap from 9 AM to 5 PM). For a 9-hour monophasic sleeper, this variant still offers a decent amount of sleep cut, requiring only one nap to make the schedule work. With a lot of sleep in stock, the extended version allows for more versatility in the placement of nap times. Because most, if not all of the vital sleep stages have been covered in the core, the nap mostly serves to give some '''alertness boost''' (NREM2) or probably some amount of REM sleep to improve learning and memory. The nap can then be placed in later hours of the day (e.g, 4-5:30 PM).  

 

However, because of a high total sleep, it may take more time to finally be able to fall asleep in the nap effectively than on other reducing schedules because of an overall lower sleep pressure. The adaptation to E1-extended may last just as long as the regular version, albeit a much milder adaptation (and possibly a '''silent Stage 3''', with no signs of severe sleep deprivation symptoms or crippled productivity as seen on other more reducing schedules) that has been observed in successful adaptations. Picking this variant as a result may give the benefit of potentially maximizing daily performances (physical and cognitive) at work and/or school even when adapting.

== Lifestyle Consideration ==

== Lifestyle Consideration ==

Since E1 is overall a viable schedule to prepare polyphasic sleepers for more advanced schedules with the necessary napping skills to master the daytime nap, it does benefit a vast array of lifestyles. Its biphasic nature allows for long wake gaps between the nap and the core, and the nap can be fitted into several occupations, including the mainstream 9-to-5 ones. The nap can also be scheduled around noon in between any breaks or after work, before an exercising session. Because of the short nap duration, it becomes possible to sustain the schedule long term, as the nap is not as long as a core (at least 90m) to be interrupted by daytime commitments. After adaptation, the nap can become '''flexible by up to 2h''' (earlier and later than the original sleep time).

Since E1 is overall a viable schedule to prepare polyphasic sleepers for more advanced schedules with the necessary napping skills to master the daytime nap, it does benefit a vast array of lifestyles. Its biphasic nature allows for long wake gaps between the nap and the core, and the nap can be fitted into several occupations, including the mainstream 9-to-5 ones. The nap can also be scheduled around noon in between any breaks or after work, before an exercising session. Because of the short nap duration, it becomes possible to sustain the schedule long term, as the nap is not as long as a core (at least 90m) to be interrupted by daytime commitments. After adaptation, the nap can become '''flexible by up to 2h''' (earlier and later than the original sleep time).