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

SLEEP & 1-LEG STANDING

Rajiv MehtaQS Show & Tell #20, San Francisco, 24 August [email protected]

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

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Experiment plan1-Leg Standing

•June — 3x / day

•July — nothing

•August — 3x / day

Sleep amount & quality

•Every morning

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Measuring SleepCool tools:

•Zeo

•Fitbit

•...

Aaargh!

•So distracting

•Can’t fall asleep!

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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

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Reminder Schedule

Reminders from Tonic

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1-Leg Standing Sleep

Data tracked using Tonic

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Data output

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10

0

1

2

3

4

5

6

7

8

9

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28-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)

June July August

Sleep Duration (hrs)

Sleep Quality (scale 1-5)

1-Leg Standing (episodes)

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0

1

2

3

4

5

6

7

8

9

10

28-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)

June July August

mean 3.3

Patterns?• Days with 3 1-leg standing

episodes usually resulted in nights with sleep quality 4

• But ... sleep quality 4 also on other nights

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0

1

2

3

4

5

6

7

8

9

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28-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)

June July August

mean 3.9

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0

1

2

3

4

5

6

7

8

9

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28-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)

June July August

mean 4.5

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ConclusionsSleeping better

But ... noisy data

•Continue Sep (off) and Oct (on)

So many other variables

ObservationsDifficulty of doing

•Despite reminders

•Finding time — 5 minutes x 3 seems trivial, but it’s not

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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)

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ObservationsInconsistency

•Time to exhaustion varies (by depth of bobbing)

•Some variation in right-leg vs left-leg

•Does it matter?

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0

1

2

3

4

Min

utes

RightLeft

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: [email protected]& mention “CCA”

And “Like” Tonic on Facebook!

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