{"id":17222,"date":"2018-07-03T10:16:42","date_gmt":"2018-07-03T09:16:42","guid":{"rendered":"http:\/\/popity.ro\/?p=17222"},"modified":"2019-04-15T15:40:09","modified_gmt":"2019-04-15T14:40:09","slug":"schimbari-care-conteaza","status":"publish","type":"post","link":"https:\/\/popity.ro\/blog\/schimbari-care-conteaza\/","title":{"rendered":"Mici schimb\u0103ri care conteaz\u0103"},"content":{"rendered":"<p>Pe l\u00e2ng\u0103 cele c\u00e2teva sute de ore de Netflix, c\u00e2teva c\u0103r\u021bi citite \u0219i pierdut vremea pe internet, \u00een cele trei s\u0103pt\u0103m\u00e2ni de concediu medical am f\u0103cut c\u00e2teva schimb\u0103ri programului meu de zi cu zi pentru a experimenta mici schimb\u0103ri care conteaz\u0103 pentru a m\u0103 trezi c\u00e2t mai devreme, odihnit. \u00centotdeauna mi-am dorit s\u0103 m\u0103 trezesc de diminea\u021b\u0103, odihnit, dar cu greu reu\u0219eam s\u0103 m\u0103 ridic din pat \u00eenainte de ora 8. De cele mai multe fiind deja obosit.<\/p>\n<p>\u00cen cele c\u00e2teva zile petrecute \u00een spital, pe l\u00e2ng\u0103 stat \u00een pat, dormit \u0219i z\u00e2mbit asistentelor care \u00eemi schimbau perfuzia am observat c\u0103 m\u0103 trezeam la 4-5 diminea\u021ba (c\u00e2nd se f\u0103cea lumin\u0103) complet odihnit. A\u0219a c\u0103 mi-am propus ca odat\u0103 ajuns acas\u0103 s\u0103 \u00eencerc s\u0103-mi schimb vechea rutin\u0103 pentru a reu\u0219i aceea\u0219i performan\u021b\u0103 ca \u00een spital.\u00a0<\/p>\n<p>Prima modificare pe care am f\u0103cut-o a fost s\u0103 dezactivez alarma \u0219i s\u0103 las telefonul la \u00eenc\u0103rcat peste noapte \u00een alt\u0103 camer\u0103, nu pe noptiera din dormitor ca \u00eenainte. Func\u021bia <em>snooze<\/em> a telefonului este considerat\u0103 o binecuv\u00e2ntare pentru foarte mul\u021bi oameni dar \u00een fapt este du\u0219manul suprem al trezitului de diminea\u021b\u0103. \u00centreruperile de somn cauzate de abuzul <em>snooze<\/em>-ului \u00ee\u021bi dau peste cap organismul mai mult dec\u00e2t ai crede \u0219i te fac s\u0103 te treze\u0219ti \u00eentr-o stare de parc\u0103 te-a b\u0103tut cineva toat\u0103 noaptea. \u0218tiu asta pentru c\u0103 foloseam aceast\u0103 func\u021bie de minim 5 ori \u00een fiecare diminea\u021b\u0103 la un interval de 10 minute. Odat\u0103 renun\u021bat la alarm\u0103 \u0219i mutat telefonul \u00een sufragerie am \u00eenceput s\u0103 m\u0103 trezesc complet odihnit \u00eentre 5 \u0219i 6 diminea\u021ba (vorbesc aici de trezit plus ridicat din pat). De multe ori am avut impresia c\u0103 e deja t\u00e2rziu, c\u0103 am dormit prea mult c\u00e2nd de fapt era ora 5 diminea\u021ba.<!--more--><\/p>\n<p>Sunt un b\u0103utor \u00eenr\u0103it de cafea. Beau \u00een medie dou\u0103 cafele pe zi, fiecare dintre ele fiind un espresso dublu cu pu\u021bin\u0103 spum\u0103 de lapte. Obi\u0219nuiam s\u0103 beau unul diminea\u021ba \u0219i al doilea pe la 5-6 dup\u0103masa. Am decis s\u0103 fac \u0219i aici o schimbare. \u00cen loc s\u0103 renun\u021b la a doua cafea am decis s\u0103 o mut cu 3-4 ore mai devreme. Acum beau o cafea diminea\u021ba c\u00e2nd m\u0103 trezesc \u0219i a doua undeva \u00een intervalul 12:00-15:00. Dac\u0103 e\u0219ti o persoan\u0103 cu sensibilitate la cofein\u0103 (a\u0219a cum sunt eu) atunci cafeaua b\u0103ut\u0103 cu mai pu\u021bin de 6 ore \u00eenainte de culcare o s\u0103-\u021bi afecteze somnul. Dup\u0103 ce am f\u0103cut aceast\u0103 schimbare am observat c\u0103 adorm mult mai u\u0219or dec\u00e2t \u00eenainte. Nu mai trebuia s\u0103 m\u0103 sucesc \u00een pat, s\u0103 m\u0103 uit la tavan sau s\u0103 num\u0103r \u00een g\u00e2nd oi s\u0103rind gardul pentru a adormi.<\/p>\n<p>Alcoolul \u00eenainte de culcare &#8211; no go! Un pahar de vin seara la cin\u0103 poate fi o \u00eencantare dar b\u0103ut \u00een ultimele dou\u0103 ore \u00eenainte de mers la somn va afecta at\u00e2t somnul de peste noapte c\u00e2t \u0219i starea \u00een care o s\u0103 fii odat\u0103 trezit diminea\u021ba. Am f\u0103cut \u0219i acest experiment. Nu am mai b\u0103ut alcool dup\u0103 ora 8 seara, iar pentru a merge \u0219i mai departe am hot\u0103r\u00e2t s\u0103 beau ap\u0103 \u00een cantitate dubl\u0103 fa\u021b\u0103 de alcoolul consumat. Un pahar de vin a fost urmat de dou\u0103 pahare de ap\u0103. Am observat totu\u0219i c\u0103 nu e indicat s\u0103 bei prea mult\u0103 ap\u0103 \u00een ultima or\u0103 \u00eenainte de mers la somn pentru c\u0103 inevitabil te vei trezi \u00een timpul nop\u021bii pentru a merge la toalet\u0103. De c\u00e2nd am f\u0103cut aceast\u0103 schimbare nu am mai avut sentimentul de oboseal\u0103 \u0219i durere \u00een mu\u0219chi diminea\u021ba (a\u0219a cum p\u0103\u021beam de fiecare dat\u0103 c\u00e2nd consumam alcool \u00eenainte de culcare).<\/p>\n<p>Nici nu-mi mai aduc aminte c\u00e2te finaluri de film am pierdut for\u021b\u00e2ndu-m\u0103 s\u0103 stau treaz p\u00e2n\u0103 la final. Am decis s\u0103 \u00eencerc s\u0103 merg la culcare \u00eenainte de a m\u0103 sim\u021bi complet istovit \u0219i \u00eenainte de a sim\u021bi c\u0103 mi se \u00eenchid ochii st\u00e2nd \u00een fa\u021ba televizorului. La \u00eenceput pare pu\u021bin ciudat s\u0103 mergi la somn \u00eenainte s\u0103 sim\u021bi nevoia de a dormi dar aceast\u0103 schimbare (\u00eempreun\u0103 cu cele enumerate mai sus) m-au ajutat pentru a avea un somn lini\u0219tit.<\/p>\n<p>Perioada experimentului a fost de trei s\u0103pt\u0103m\u00e2ni. Mi-am modificat ora de mers la culcare de la 1 diminea\u021ba la un moment din intervalul 10:30-11:30. Odat\u0103 \u00eentors la munc\u0103 voi avea o problem\u0103 cu asta pentru c\u0103 eu termin munca la miezul nop\u021bii. O alt\u0103 problem\u0103 o voi avea cu alcoolul \u00eenainte de culcare. Cum nu pot s\u0103 beau alcool \u00een timpul serviciului probabil c\u0103 va trebui s\u0103 m\u0103 limitez la un pahar de vin \u00een zilele de weekend-Win-Win! De c\u00e2nd am f\u0103cut aceste schimb\u0103ri am constatat c\u0103 m\u0103 trezesc \u00een intervalul 5-6 diminea\u021ba f\u0103r\u0103 alarm\u0103, f\u0103r\u0103 ceas, f\u0103r\u0103 telefon \u0219i complet odihnit dup\u0103 6-7 ore de somn.<\/p>\n<p>Acestea sunt doar c\u00e2teva mici schimb\u0103ri care conteaz\u0103 \u0219i merit\u0103 luate \u00een calcul dac\u0103 vrei s\u0103-\u021bi \u00eembun\u0103t\u0103\u021be\u0219ti somnul \u0219i starea \u00een care te vei sim\u021bi odat\u0103 trezit de diminea\u021b\u0103. Nu \u0219tiu care sunt explica\u021biile \u0219tiin\u021bifice dar sunt sigur c\u0103 aceastea exist\u0103. Rezultatele de mai sus sunt ceea ce am sim\u021bit eu dup\u0103 ce mi-am schimbat rutina cu care eram obi\u0219nuit de mul\u021bi ani \u00eencoace.<\/p>\n\n\n<pre class=\"wp-block-code\"><code><\/code><\/pre>\n","protected":false},"excerpt":{"rendered":"<p>Pe l\u00e2ng\u0103 cele c\u00e2teva sute de ore de Netflix, c\u00e2teva c\u0103r\u021bi citite \u0219i pierdut vremea pe internet, \u00een cele trei s\u0103pt\u0103m\u00e2ni de concediu medical am f\u0103cut c\u00e2teva schimb\u0103ri programului meu de zi cu zi pentru a experimenta mici schimb\u0103ri care conteaz\u0103 pentru a m\u0103 trezi c\u00e2t mai devreme, odihnit. \u00centotdeauna mi-am dorit s\u0103 m\u0103 trezesc [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":17233,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[117,116,72],"class_list":["post-17222","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-life","tag-schimbare","tag-somn","tag-viata","has-featured-image"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Mici schimb\u0103ri care conteaz\u0103<\/title>\n<meta name=\"description\" content=\"C\u00e2teva mici schimb\u0103ri care conteaz\u0103 \u0219i merit\u0103 luate \u00een calcul dac\u0103 vrei s\u0103-\u021bi \u00eembun\u0103t\u0103\u021be\u0219ti somnul \u0219i starea \u00een care te vei sim\u021bi odat\u0103 trezit de diminea\u021b\u0103.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, 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