MonoCore-2

MonoCore-2, or Everyman-2, is a schedule with one core and two naps. It sits between M1 and M3 in the reducing MonoCore (or Everyman) lineup created by Puredoxyk (see naps). Its core is 3 cycles or 4.5h long, removing two cycles from the default 5 of most people's Monophasic sleep, and "replacing" them with two naps. It is doable for most people, but not as accessible as M3-Extended.

TST	5h10
Cores	1 @ 4.5h
Naps	2 @ 20mins
Difficulty	3 / 5
RSR Difficulty	1-2 / 5
Flex-potential	Moderate

Mechanism

As described in Naps, the two naps are meant to replace one cycle missing from the core each. In practice, N1 usually replaces one to two cycles' REM, with N2 merely delaying anysleep-pressure.

Difficulty

M2 involves fairly significant sleep deprivation and as such has a potential for zombie-mode. M3e is recommended for a more accessible adaptation, though M2 is still very much doable for most. People with ISR should be careful to look out for signs they cant-adapt.

For people with RSR, M2 is likely quite easy, though may still involve some difficult moments.

Scheduling headroom

Scheduling headroom does not refer to flexing. Once chosen, Consistency within the schedule remains a requirement. All schedules can be rotated arbitrarily with sufficient dark-period and light period.

The first nap needs to be during the REM peak, so it can only be moved around within that. Adjusting DP will move the peak somewhat, but only to a degree. This equates to a headroom of about -2.5h and +1h. At the edges of this, the nap becomes more difficult or less efficient, so it's best to stay within -2h and +30mins. Once chosen, sticking to the time remains important.

The second nap is mainly constrained by gap lengths and by the end of the afternoon. It should be no later than 16:30 (in default rotation) to avoid risking SWS creep. The distance to the first nap should be at least 5h but no longer than 8h. Ideally, it should stay around 6h. Once chosen, sticking to the time remains important.