2. 1-Leg Standing
An exercise to improve sleep quality
Described by Seth Roberts at QS Conference,
Mountain View, CA, May 2011
What to do:
â˘Stand on one leg ... knee slightly bent ... bob ... to exhaustion
(takes 2-3 minutes) ... do other leg
â˘3x per day
â˘At least 4 hours apart
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3. Experiment plan
1-Leg Standing
â˘June â 3x / day
â˘July â nothing
â˘August â 3x / day
â˘September â nothing
Sleep amount & quality
â˘Every morning
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5. Measuring Sleep
Qualitative will have to do:
â˘Hours slept
â˘Quality of sleep â scale 1-5
- 5 = great! ... I donât remember anything
- 4 = occasional waking
- 3 = tossing & turning
- 2 = wandering around the house
- 1 = absolutely awful!
Noticeable difference is what I care about anyway
5
14. June July August September
10
9
8
7
6
mean 3.9
5
4
3
2
1
0
28-May 3-Jun 9-Jun 15-Jun 21-Jun 27-Jun 3-Jul 9-Jul 15-Jul 21-Jul 27-Jul 2-Aug 8-Aug 14-Aug 20-Aug 26-Aug 1-Sep 7-Sep 13-Sep 19-Sep 25-Sep
Sleep Duration (hrs) Sleep Quality (scale 1-5) 1-Leg Standing (episodes) 14
15. June July August September
10
9
8
7
6
mean 4.5
5
4
3
2
1
0
28-May 3-Jun 9-Jun 15-Jun 21-Jun 27-Jun 3-Jul 9-Jul 15-Jul 21-Jul 27-Jul 2-Aug 8-Aug 14-Aug 20-Aug 26-Aug 1-Sep 7-Sep 13-Sep 19-Sep 25-Sep
Sleep Duration (hrs) Sleep Quality (scale 1-5) 1-Leg Standing (episodes) 15
16. June July August September
10
9
8
7
mean 4.1
6
5
4
3
2
1
0
28-May 3-Jun 9-Jun 15-Jun 21-Jun 27-Jun 3-Jul 9-Jul 15-Jul 21-Jul 27-Jul 2-Aug 8-Aug 14-Aug 20-Aug 26-Aug 1-Sep 7-Sep 13-Sep 19-Sep 25-Sep
Sleep Duration (hrs) Sleep Quality (scale 1-5) 1-Leg Standing (episodes) 16
17. Learnings? 10
1-Leg Standing not having much 9
impact 8
In general ... I sleep ďŹne 7
⢠I donât have a sleep âproblemâ 6
Occasional nights of poor sleep 5
⢠Perhaps stress related ... perhaps try 4
relaxation techniques
⢠But, not a major issue 3
Experiment worthwhile anyway
2
⢠Just to know I donât have a problem 1
⢠More self-aware of my sleep habits 0
28-May 16-Jun 5-Jul 24-Jul 12-Aug31-Aug19-Sep
17
18. Observations
DifďŹculty of doing
⢠Despite reminders
⢠Finding time â 5 minutes x 3 seems trivial, but itâs not
- Staring into space (boring)
- Reading books (okay), newspaper (tough), screen (canât)
- TV (great ... but then youâre stuck!)
- Music (good)
- Waiting for tea to steep (best)
Ease & value of self-tracking sleep
⢠No fancy technology required ... self-observations of sleep quality
sufďŹcient (in this case)
⢠Moment of reďŹection â âHow did I sleep?â â was a pleasant ritual
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