Everyman Sleep

The everyman 3 schedule was named and coined by Puredoxyk along with the Uberman schedule (although the Uberman technically came first). The original schedule was a 3 hour core and 3 x 20 min naps spread equidistant throughout the day, but has since been refined to a 3.5 hour core and 3 x 20 min naps spread throughout the day according to natural drops in our alertness that are dictated by our Circadian and Ultradian rhythms.


The circadian clock in your brain is based on cues from your retina and cues from your liver and many other places. Your body can detect night and day very easily, and partitions types of sleep into certain periods in the 24h clock. It increases SWS pressure in the evenings from about 3pm to midnight, then it starts reversing back the other way to increase REM pressure from 3am to midday. This means your will get more delta band activity in your brain when you sleep early around dusk, and you will get the most REM around dawn.

Having a morning core (like 3am-6.30am) is not so good, because it is unlikely you will get quality SWS in your core period (as temporary circadian REM pressure is high at this time).

It is best to time your core so that you wake up as your second REM period for the night ends (two slepe cycles). This means a 3.5 hour core is more ideal than 3 hour core for most people, as according to most textbook sleepstage charts the second chunk of REM starts just after the 3h mark, and ends just before the 3.5h mark.

Normal speak:

One good example schedule:

4.10am nap 
8.10am nap
2.40pm nap

If you wake up from your core sleep early at the 3 hour mark before your alarm, get up, because this means your two cycles have finished and you will enter back into SWS for the 3.5 hour mark if you go back to sleep. It may be beneficial at the start of your adaptation to have two alarms, one at 3 hours and one at 3.5 hours, because if your 3 hour alarm goes off and you are in SWS you will automatically turn it off and go back to bed (zombiemode).

If you are organising your own schedule according to these rules here are a few things to follow:

Core Sleep as close to post-dusk as your schedule can bear. Ideally one would core sleep a few hours after dark, though it is understandable that this is unrealistic for some people. Note that: if you are worried about an early core impinging on your social schedule, placing your core early for most of the week (sun-thur) and having a later core sleep on the weekends is better than having a consistently late core. You can always have a stimulant on the weekends when you normally core, or have a short core early before you go out.

Nap at the end of a BRAC multiple when you should be feeling sleepy, not in the middle of a BRAC when you are likely most awake.

A balanced schedule will generally lengthen gaps over time, as it is easier to stay awake later in the afternoon than in the morning.

You can see that the nap times are not actually equidistant, but for the reasons stated above, it is actually optimal not to have an equidistant schedule, and optimal to not nap too late in the day. The closer to dusk, the less REM you will likely get in a nap.

For those who are less awake at the start of the day…


Flexibility and altering E3:

If a situation appears and you cannot nap according to plan on occasion, then there should be several alternatives listed below.

The idea is to have use the stable schedule 95% of the time, and miss naps as little as possible.



Avoid this completely if at all possible

In response to a question about missing a core in skellxig’s thread, here is a model for the occasion where you would miss a core because you are out partying, of course you might decide to just get as much sleep as you can from your 3rd nap until you go out instead.


Basically, you would wake up from your core as per usual, have three naps, then your core shortly before going out, then stay up for the night until your normal morning nap, then continue your schedule as usual. Remember these circumstantial schedules are all for an established E3er, and not for someone mid-way through adaptation.


This is a catch-up sleep schedule, for when you are feeling like utter shit (maybe for after a night out, or in adaptation.


Longer Sleepers

Some people simply require more sleep than others. Rather than having a longer core, make one of your naps longer, this means having a 3.5h core, and a 40 minute 1st nap or second nap.

Deciding on your own Schedule

Everyman can be considered both an ultradian centric and circadian centric schedule. Forevernade’s exact core and nap times above are therefore the standard for optimal sleep, but definitely not the only way you can structure E3.

There will be higher pressure at people’s ‘personal dusk’ and ‘personal dawn’ times, meaning ‘circadian placement’ of naps within those dawn/dusk times will often result in better quality naps than perfectly rhythmic placed naps. For example you may find taking rythmically placed nap should be at 4am and 8am, but circadian placed naps at 4am and 6.30am results in less light sleep and more REM, and in that case you should nap then.

Individual schedules will be different from person to person, based on social and work needs. There are as many people taking their core sleep at midnight as there are people taking early cores. When altering the schedule though, it is still important to keep a rhythm between naps until you can work out your optimal (circadian) nap placement, otherwise it may be difficult to fall asleep at your scheduled nap times.

Once you’ve designed the schedule that fits best with your lifestyle, we can move on to the actual adaptation process.


Adaptation (E3):

There are 2 main methods of adaptation to the Everyman 3 schedule.

One of these methods, and often considered the most effective method, is attempting to do Uberman for as long as you can, then falling back on E3 when you can do Uberman no longer.

The Uberman-way has been refined into a method called Exaptation (formerly naptation). Basically you don’t sleep for a considerable amount of time, like 24h to induce sleep deprivation, then go on a nap-only schedule so your body has to start repartitioning your sleep to be able to fit REM (and SWS) into 20-25 minute long blocks. You do this for a couple of days, maybe for a week, and then gradually go for your target schedule. For example you could do naps every 2h. After a few days, you skip every second nap resulting in napping every 4h. Introduce a 3.5h, replacing two naps and deleting one, and keep only the 3 naps you planned for your final schedule. This method provides a shorter (but also a bit harder) adaptation period as you’ll learn to nap more quickly.

The other method is to go transition from monosleep to segmented sleep (3.5h+3.5h), to dual core sleep (3.5h+1.5h+nap) with the midday nap when one of your E3 naps will be, then to transition to E3 (3.5h+3xnap). Doing this will allow you to practice waking up after 3.5h no matter what, as all three schedules have a 3.5h first core. This method takes much longer because the sleep repartitioning is slower, but it is much easier than going the Uberman route.

A lot of people start to worry that they don’t have good naps, or can’t even fall asleep for their naps. This will get better with time. Give it a week or two, and you’ll eventually start fall asleep easily. If for some reason you feel wide awake, and/or stressed, you can experiment by trying to move your nap a bit. Often people find it beneficial to have their first nap early (3h after a core) and their second nap 4h after that, third nap 6h or 7h after that. If you don’t think that’ll help just lay down and relax. Even if you can’t fall asleep at all, just by resting with your eyes closed for about 20 minutes is almost as good as taking a nap. If you skip it entirely it’ll be much worse.

If you feel wide awake for one nap, but tired an hour later, and this continues for a week straight, then you should move your nap to when you become tired that hour later.

Sometimes it can even be most optimal to take a perfectly placed 40 minute nap in the morning instead of 20 because this leads to 35-40 minutes REM. If you figure out you can do this at a certain time, then we highly recommend doing it. You may find you do not need  one of your naps later, or a shorter nap later, if you do this.


Variations (E2 and E4):

There are two main variations of the Everyman schedule, E2 and E4. The numbers mean the number of naps in each one.

The E2 schedule consists of a longer core which is about 5h long, and in turn only 2 naps. The extra 1.5h (~one sleep cycle) is meant to replace one of the naps. Often people find that a dual core schedule feels more natural than this, however.

The E4 schedule is quite the opposite. It trades in 1.5h core sleep for an added extra nap. So this schedule has a 2h-2.5h core and 4 naps.

July 20th, 2012 by

31 comments on “Everyman Sleep”

  1. thatfatdood Reply

    Awesome! It’s finally done!

    About that advice on making your core later only Friday – Saturday for social reasons, wouldn’t that mess up your schedule?

    • Stenemo Reply

      I was thinking the same thing, since I haven’t read about this working for anyone.

  2. tonsofquestions Reply

    Typo: “Introduce a 3.5h, replacing” should be “Introduce a 3.5h core, replacing”
    Otherwise, it looks pretty good to me.

  3. Profile photo of Elijah Elijah Reply

    looks good! 🙂 I’m glad it got done! I would love if someone could expand on the E2 and E4 schedules, but as it stands, I dunno if that is possible as no one seems to have done it for an extended period of time.

    • vico Reply

      E2 (4.5h core + 2 naps) is what Puredoxyk actually calls E4.5 for the 4.5h core and she was on that at some point for a quite extended period of time.
      I did that too, my 6-month long Everyman3 fell back at some point to an Everyman4.5 and stayed that way for a few months. I was actually doing much better on E4.5, and the schedule is much more flexible and forgiving than E3.
      I would say it is (much) more difficult to adapt directly to E4.5 though, unless you do a naptation.

  4. Stenemo Reply

    “placing your core early for most of the week (sun-thur) and having a later core sleep on the weekends is better than having a consistently late core. ”
    1) On what basis?
    2) How many people have made that work as compared to number of people who have made a later core work?

    “You can always have a stimulant on the weekends when you normally core, or have a short core early before you go out.”
    3) is this the case for those who are on this switching schedule?
    4-99) I keep thinking of new questions regarding this “weekend party everyman 3”, so maybe best if it got its own section to explain the research about it.

  5. Stenemo Reply

    I am still missing “anticipating missed third power nap” since that is the equivalent of “missed first power nap”

    • Stenemo Reply

      Or maybe that is the 1.5 hour power nap 3 followed by a 11.3 hour long wake period 4. But I just think that there should be something better than that. Couldn’t having “everyman 3 sleep in” or “everyman 3 long nappers” one day be better than this one? Since I am going for an ~ideal everyman 3 6 days of the week and it is the third power nap is the one I have to work out still. I haven’t tried this one, but I guess I should before I try the other two I mentioned here. But it doesn’t fit my schedule either it seems, whereas the other two does to some extent.

      Another thing is the fact that once you are adapted this should not be any big issue, since I could just move the power nap to one hour earlier, which is my plan.

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  10. Quentin Reply

    I have a question to all polyphasic sleepers out here.

    I’m 23, and I’ve been doing the Everyman method for 20 days now.

    The schedule is as follow :

    2am-6am Core
    11:00 – 11:20 Nap 1
    16:00 – 16:20 Nap 2
    21:00 – 21:20 Nap 3

    I followed it extremely strictly, by the minute.

    The first two weeks went well with few hard adaptation days at the end of the first week. I fell sick at the end of Week 2, getting back to normal by extending my Core to 6 hours two consecutive nights.
    Now i’m having a really hard time not falling asleep between naps, and waking up after core and naps is Hardcore !

    I’m afraid my body is getting close to exhaustion.
    Should I adapt my schedule in anyway ? Is this a second normal adaptation time ?

    Thank you for your advices,

    Best regards,


    • Sam Reply

      I’d be interested to see how you’re doing now, Quentin. Your post makes it seem like you were really feeling the pressure. My adaptation period took a good three weeks because I didn’t follow my schedule as strictly as possible. I needed to have someone come wake me up. I’m only speaking from my experience, but that really heavy period of exhaustion lasted about 4-5 days. It was pretty brutal, and I was pretty useless during it, but my sleep hygiene before that was so poor that I was already used to doing things while tired.

      I’d say if you gave up, that’s probably best for you. But, if not, then I’m sure we’d all be excited to hear back from you!

  11. Bonita Reply

    What if you are a nightshift worker? Infor example don’t get home from work until 2am, sometimes 4 or 5. With a varying start time between 6pm and 8 pm. What would be the recommended time for core sleep?

    • Sam Reply

      I did the everyman 3 for 6 months a couple of years ago when I was working third shift at a grocery store and going to CC at the same time. It worked pretty well for me. My schedule (IIRC) was usually 11p – 7a (or later), with the odd 9p – 5a night every now and then. What really made that work for me, was that there were scheduled breaks at 1a and 6a, regardless of when I started and stopped working. I had my core sleep scheduled at 9a – 12p, but I had to sleep with a pillow over my head to keep the sun out. I was pretty tired after my core, but them’s the breaks sometimes when you’re intervening with nature.

      The real crux is that you sleep at the same time every day. If you can’t take a regular break or two at work, I’d recommend trying biphasic 3 & 3, or two core and one nap.

  12. Rad Reply

    Is it possible to go for Everyman with 2 naps of 30 minutes instead of 3 nap of 20 minutes ?

    • Sam Reply

      The trouble with this is that the naps aren’t so much making up time as giving your brain a chance to catch a REM cycle. As a rule of thumb, most people need 5 REM cycles everyday to stay rested. Usually you get those in the 7.5 – 8 hours of regular sleep, with a REM cycle happening once every 1.5 hours or so. After adaptation, your naps are what bring you that REM sleep. So if you’re sleeping a 3 – 3.5 hour core, that’s likely two REM cycles, so you’ll need three more – so three naps. But if you try it and find you’re okay without, great! Everyone sleeps differently. Just be sure to listen to your body.

  13. Delilah Reply

    are those core and naps include sleeping in time? Or should you add that by yourself?

    Oh, and I have an E2 schedule, is this one good?

    Core: 03.00am – 07.30am (I only can fall asleep around 2am or later)
    Nap 1: around 2pm, my first nap can’t be earlier because of work
    Nap 2: around 07.30pm

    How is this schedule? Any advice?

    PS sorry for my probably bad English, it’s not my main language

    • Sam Reply

      I hope I’m getting you right, so let me know if I’m not. I think most people here would say that “sleeping in” is something to avoid. Ideally, if you find a schedule that works for you, you’ll feel rested and won’t have to sleep in. If you find you need that extra sleep, you might need to add another nap.

      Your schedule seems to hit all the basics – enough time for three REM cycles during core and two more during naps. Just be sure to monitor yourself. You might be feeling rough in the mornings, as you’re going a pretty good stretch of time right after your nap, which is usually a low energy part of the day.

      • Delilah Reply

        Oh wait, I didn’t mean sleeping in, whoops. As I already said, bad english haha. I meant time falling asleep, it takes me around 15-30 minutes to fall asleep so do I have to add those 15-30 minutes to my core and nap so that my core is 4h45 – 5h and my naps are around 35 – 50 minutes or will I spend way less time falling asleep so my core has to be just 4h30 minutes and my naps 20 minutes including “falling asleep”?

  14. Delilah Reply

    Oh wait, I didn’t mean sleeping in, whoops. As I already said, bad english haha. I meant time falling asleep, it takes me around 15-30 minutes to fall asleep so do I have to add those 15-30 minutes to my core and nap so that my core is 4h45 – 5h and my naps are around 35 – 50 minutes or will I spend way less time falling asleep so my core has to be just 4h30 minutes and my naps 20 minutes including “falling asleep”?

  15. sidCos Reply

    I have donne it for 3 week know with no probleme to fall a sleep and dreaming during nap but I am still very tired and it’s on summer (so no wekness becaus of the cold) I have a healthy life still and do sport ( I have smok weed one weeken
    The only thing bad (I think) is do more 30 minute nap than 20 and I have smoke weed once to.
    I do 11h to 2h30 6h to 6h30 10h to 10h30 4h30 to 5h
    So why am I still tired after 3 week ?
    Sorry for my english I am french

  16. Udit Kasaundhan Reply

    I am starting it from midnight , so could you please suggest me the schedule

    • Mo Reply

      I’d like some feedback on this also. I just started doing one now
      Core: 12:00 – 3:30
      Nap 1: 8:00 – 8:30
      Nap 2: 13:00 – 13:30
      Nap 3: 19:00 – 19:30
      The naps tend to vary by half an hr sometimes due to just things coming up and not being able to follow that schedule exactly.

      I would appreciate any feedback you guys have.

  17. Patrick Reply

    Just started this cycle 2 weeks ago tomorrow and i love it. Im not tired at all during the day and plenty of extra time during the night to do more school work. Also since the naps are pretty much purely REM sleep I just had two lucid dreams in a row! Im 20 and only ever had one lucid dream. Im very excited to see where this leads!

  18. Delilah Reply

    Hi, I now know how much to sleep to wake up feeling rested on everyman 4.5 . But do I actually sleep enough to avoid health risks? I’ve tested how long my sleep cycle lasts and it is just only 1 hour and 20 minutes. And I’m awake the whole day. My core sleep is arond 4h10 long and my 2 naps are 20-25 minutes long. Is this okay for my health if I’m just feeling good the whole day?
    Ps sorry for my bad English

  19. Valeri Reply

    Im student and i want to change my sleep scedule
    but after looking its look like nothing can fit me because i need like 9 hours awake time or even more. I have 30-40min travel time to the university then like 7-8 (sometimes even more) hours of lectures then 30-40 min travel back home.
    Is there anything that can be applied to this situation ?

  20. Gunnar Reply

    2 weeks in cold turkey style.

    never been as comfortable about my sleep before. Thanks to my crazy cycle pre adapting no drawbacks yet. Yay for me i guess.

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