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Sleep & 1-Leg Standing (QS#20, SF, 24Aug11)
Sleep & 1-Leg Standing (QS#20, SF, 24Aug11)
Sleep & 1-Leg Standing (QS#20, SF, 24Aug11)
Sleep & 1-Leg Standing (QS#20, SF, 24Aug11)
Sleep & 1-Leg Standing (QS#20, SF, 24Aug11)
Sleep & 1-Leg Standing (QS#20, SF, 24Aug11)
Sleep & 1-Leg Standing (QS#20, SF, 24Aug11)
Sleep & 1-Leg Standing (QS#20, SF, 24Aug11)
Sleep & 1-Leg Standing (QS#20, SF, 24Aug11)
Sleep & 1-Leg Standing (QS#20, SF, 24Aug11)
Sleep & 1-Leg Standing (QS#20, SF, 24Aug11)
Sleep & 1-Leg Standing (QS#20, SF, 24Aug11)
Sleep & 1-Leg Standing (QS#20, SF, 24Aug11)
Sleep & 1-Leg Standing (QS#20, SF, 24Aug11)
Sleep & 1-Leg Standing (QS#20, SF, 24Aug11)
Sleep & 1-Leg Standing (QS#20, SF, 24Aug11)
Sleep & 1-Leg Standing (QS#20, SF, 24Aug11)
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Sleep & 1-Leg Standing (QS#20, SF, 24Aug11)

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The results (so far) of my experiments with the 1-Leg Standing exercise (per Seth Roberts) and its impact on my sleep, using the Tonic iPhone app to remember and record the activities.

The results (so far) of my experiments with the 1-Leg Standing exercise (per Seth Roberts) and its impact on my sleep, using the Tonic iPhone app to remember and record the activities.

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  • 1. SLEEP &1-LEGSTANDINGRajiv MehtaQS Show & Tell #20, San Francisco, 24 August 2011rajivzume@gmail.com
  • 2. 1-Leg StandingWhat to do: •Stand on one leg ... knee slightly bent ... bob ... to exhaustion ... do other leg •3x per day •At least 4 hours apart 2
  • 3. Experiment plan1-Leg Standing •June — 3x / day •July — nothing •August — 3x / daySleep amount & quality •Every morning 3
  • 4. Measuring SleepCool tools: •Zeo •Fitbit •...Aaargh! •So distracting •Can’t fall asleep! 4
  • 5. Measuring SleepQualitative will have to do: •Hours slept •Quality of sleep — scale 1-5 - 5 = great! ... I don’t remember anything - 4 = occasional waking - 3 = tossing & turning - 2 = wandering around the house - 1 = aaargh!Noticeable difference is what I care about anyway 6
  • 6. Reminders from TonicReminder Schedule 7
  • 7. Data tracked using Tonic1-Leg Standing Sleep 8
  • 8. Data output 9
  • 9. June July August10 9 Sleep Duration (hrs) 8 7 6 Sleep Quality (scale 1-5) 5 4 3 2 1-Leg Standing (episodes) 1028-May 1-Jun 5-Jun 9-Jun 13-Jun 17-Jun 21-Jun 25-Jun 29-Jun 3-Jul 7-Jul 11-Jul 15-Jul 19-Jul 23-Jul 27-Jul 31-Jul 4-Aug 8-Aug 12-Aug 16-Aug 20-Aug Sleep Duration (hrs) Sleep Quality (scale 1-5) 1-Leg Standing (episodes) 10
  • 10. June July August10 9 8 7 6 Patterns? • Days with 3 1-leg standing 5 episodes usually resulted in nights mean 3.3 with sleep quality 4 4 • But ... sleep quality 4 also on other nights 3 2 1028-May 1-Jun 5-Jun 9-Jun 13-Jun 17-Jun 21-Jun 25-Jun 29-Jun 3-Jul 7-Jul 11-Jul 15-Jul 19-Jul 23-Jul 27-Jul 31-Jul 4-Aug 8-Aug 12-Aug 16-Aug 20-Aug Sleep Duration (hrs) Sleep Quality (scale 1-5) 1-Leg Standing (episodes) 12
  • 11. June July August10 9 8 7 6 5 mean 3.9 4 3 2 1028-May 1-Jun 5-Jun 9-Jun 13-Jun 17-Jun 21-Jun 25-Jun 29-Jun 3-Jul 7-Jul 11-Jul 15-Jul 19-Jul 23-Jul 27-Jul 31-Jul 4-Aug 8-Aug 12-Aug 16-Aug 20-Aug Sleep Duration (hrs) Sleep Quality (scale 1-5) 1-Leg Standing (episodes) 14
  • 12. June July August10 9 8 7 6 mean 4.5 5 4 3 2 1028-May 1-Jun 5-Jun 9-Jun 13-Jun 17-Jun 21-Jun 25-Jun 29-Jun 3-Jul 7-Jul 11-Jul 15-Jul 19-Jul 23-Jul 27-Jul 31-Jul 4-Aug 8-Aug 12-Aug 16-Aug 20-Aug Sleep Duration (hrs) Sleep Quality (scale 1-5) 1-Leg Standing (episodes) 16
  • 13. ConclusionsSleeping betterBut ... noisy data •Continue Sep (off) and Oct (on)So many other variables 17
  • 14. ObservationsDifficulty of doing •Despite reminders •Finding time — 5 minutes x 3 seems trivial, but it’s not 18
  • 15. ObservationsDifficulty of doing •Despite reminders •Finding time — 5 minutes x 3 seems trivial, but it’s not - Staring into space (boring) - Reading books (okay), newspaper (tough), screen (can’t) - TV (great ... but then you’re stuck!) - Music (good) - Waiting for tea to steep (best) 19
  • 16. ObservationsInconsistency •Time to exhaustion varies (by depth of bobbing) •Some variation in right-leg vs left-leg •Does it matter? 4 3Minutes 2 1 Right Left 0 20
  • 17. Try it yourselfIf you use Tonic ... •Download 1-Leg Standing and Sleep tonics at www.TonicSelfCare.com/QS •Go to “Tonic Library”If you don’t use Tonic ... •Well ... give it a try •Free to first 5 QS’ers who email me: rajivzume@gmail.com & mention “CCA”And “Like” Tonic on Facebook! 23

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