Nie, nie będziemy dziś rozmawiać o grach, oglądaniu filmików motywacyjnych czy przeglądaniu wyników z endomondo.. no dobra, komenarzy z endomondo pod naszymi treningami.. choć fajnie czasem do snu poczytać „hey, świetny bieg!” od razu człowiekowi milej się śpi. Dziś porozmawiamy o czymś zupełnie innym. Dziś moi drodzy, porozmawiamy o mnie. Fajnie co? :))
Otóż jak wiecie, Fitback powstał pierwotnie ze względu na moje problemy ze mną samym. Kluczowe jednak będzie nie to, że miałem problemy z dietą, złym snem czy brakiem ruchu. Kluczowe jest to, że ja nie tylko byłem tych problemów świadom… ale i wiedziałem, jaki jest mój potencjał. Tak. Ja nigdy nie wątpiłem w swoje siły czy możliwości. Nawet w sytuacji gdy na treningu nie mogłem zrobić 1/10 tego co koledzy.. ja wiedziałem, że nie mogę bo się zapuściłem. A nie dla tego, że jest to gdzieś poza moim zasięgiem. Nic nie jest poza moim zasięgiem. NIC.
I to podejście sprawiało, że nieco lepiej sobie radziłem z porażkami. Porażkami, które innym sugerowałyby „Ty, może jednak coś jest, poza Twoim zasięgiem… może odpuść bo to nie ma sensu?”. Nie, ja do siebie takich myśli nigdy nie dopuszczałem bo i po co? Wiecie, ile czasu ludzie tracą, na takie pierdoły? Ja Wam powiem ile. Za dużo. Podczas gdy się zastanawiasz, czy coś da się zrobić… ktoś inny to robi i uczy się na swoich błędach.
Co jest najlepsze, ja dziś zupełnie nie o tym jak działać zamiast marudzenia.
Ja dziś o tym. Że wiedząc, że coś jest w moim zasięgu…. mogę to swobodnie odkładać w czasie… bez strachu, że przepadnie. Tak. Ja wiem, ze street workoutowe magiczne cuda jak podciągnięcie na jednej ręce SĄ w moim zasięgu. Stąd nie jest mi przykro, że aktualnie nie mam na to czasu. Nie jest mi też przykro oglądać jak inni koledzy właśnie dochodzą do tych „tricków”. Naprawdę. Nie czuję się, że czas mi ucieka. Świadomość mojego potencjału pozwala mi się nie bać upływającego czasu i nie zazdrościć innym narzekając na swoją sytuację.
Idealny przykład takiej sytuacji pojawił się właśnie dziś. Dziś bowiem dokonałem coś, czego od dawna wyczekiwałem… a mianowicie.. osiągnąłem średnią snu za okres ostatnich 30 dni, przekraczający 6 godzin. Tak, to jest coś, o czym myślałem od dawna ale na co nie miałem wcześniej czasu tracić siły czy energie czy głowy. Serio. Choć może Wam się to wydawać błahostką ja jako blogger w takim miejscu jak Fitback… jestem w pełni świadom jak bardzo ważny jest sen. A zrobiłem tak długi wstęp bo faktem jest, że naprawdę dużo czasu mi zajęło, zanim mogłem w ogóle myśleć nad poprawianiem długości snu.
A teraz kilka słów o tym, jak do tego doszedłem.
Pobudka
Nie ważne jest o której kładziesz się spać. Dziś idziesz o 22, jutro o 24. Nie istotne. To jest coś, co jest płynne bo zawsze coś wyskoczy.. tu film, tu spotkanie ze znajomymi, tam jeszcze coś innego. Jednej godziny „kładzenia się do łóżka” nie da się ustalić. A każda próba może się skończyć baaaardzo demotywująco bo raz pójdziemy godzinę później, raz dwie i już nam coś mówi, że to nie ma sensu i zaczynamy rozpatrywać olewanie całego pomysłu.
Ustalenie pobudki jednak działa magicznie. Musicie bowiem wstać o konkretnej porze, obojętnie od tego, o której położyliście się minionej nocy. Czy było to więc o 22 czy o 1 rano to pobudka o 7-8 jest czymś stałym. Co to daje?
Wyobraź sobie, że choć Ty używasz zegarka dla ustalenia godziny, Twój organizm go nie potrzebuje. On wyczuwa, jaka jest pora dnia, jaka godzina, czy czas na jedzenie, siusiu czy może na sen ew pobudkę. Jeśli mu w tym pomożesz i regularnie będziesz z zegarkiem w ręku budzić się z rana to po pewnym czasie organizm NARZUCI Ci też godzinę kładzenia się spać. Serio. Dziś się nie wyśpisz, jutro pośpisz za długo ale za tydzień, dwa, organizm sam zacznie dawać Ci znaki „pora spać” a Ty jak w zegarku zaczniesz się kłaść.
Budzik
No i przechodzimy do sedna sprawy… no bo jak się zmusić do porannego wstawania podczas gdy nie zobowiązuje nas do tego np praca? Opcji jest kilka. Najważniejsze jest to, co nas „przebudzi”. Jest to więc w 99% budzik. Ja jednak nie uznaję już budzików bo żyjemy w czasach, w których technologia pozwala nam na coś delikatniejszego niż dzwonkiem w ryj za przeproszeniem. Mamy dostęp do technologii, która nauczona „pory” pobudki będzie nas delikatnie wybudzać i sprawi, że pierwsze otwarcie oczu będzie przyjemnym doznaniem.
Jak to działa?
W smartfonach mamy coś takiego co się nazywa żyroskop. To takie ustrojstwo, które w wielkim skrócie „wyczuwa położenie telefonu”. Tak, jak gracie w jakieś samolotówki czy prowadzenie auta i machacie telefonem na boki, to własnie wtedy pracuje żyroskop. Ma on bardzo dużą czułość i kiedy leży na łóżku wykrywa jego „drgania”. Instalujecie więc w swoim telefonie jakaś aplikację, która dba o sen. Pisałem juz o tym kiedyś ale dziś korzystam juz z innej aplikacji więc będę mówił właśnie o niej. Jest to Sleep Cycle od Azumio. Aplikacja działa zarówno na iOS jak i na Androidzie. Wygląda mniej więcej tak:
Aplikacja ta najpierw przez dwie noce mniej więcej bada naszą ruchliwość w trakcie snu a potem do niej dopasowuje swoje odczyty. Ustalamy więc swoją godzinę pobudki, długość „okna” (od 0 – chamska pobudka – do 30 minut – delikatne wybudzanie). Dodatkowo na etap zasypiania możemy skorzystać z opcji „soundscape”. Jest to nic innego jak Biały Szum (white noise), czyli relaksujące dźwięki, odciągające naszą uwagę od wszystkiego innego. Widzisz bo jest tak, że jak zasypiasz to Twój mózg cały czas pracuje. Potrzebuje czegoś, na czym mógłby skupić swoją uwagę, a co nie angażuje zbytnio myślenia. Stąd zasypianie w ciszy jest często trudniejsze niż w autobusie czy w samolocie (omg, uwielbiam zasypiać w samolocie!!!). No ale do rzeczy…
Mając informacje o tym, że się ruszacie (na żywo to sobie bada leżąc w rogu łóżka na materacu) ona wie, że przechodzicie właśnie w płytszą fazę snu i zaczyna Was powoli po ciuchu wybudzać. Jeśli więc chcemy wstać o godzinie 7:00 to dajemy jej 30 minutowe okno (od 6:30) w trakcie którego, spróbuje ona wyłapać moment najpłytszego snu i wtedy nas obudzi.
I tyle. Jesteśmu obudzeni. Teraz co dalej?
Zobowiązanie
Obudzić się rano po jakimś czasie to już nie problem. Pytanie co dalej? Jeśli nie pracujemy na etaciei nie musimy lecieć do biura to tak naprawdę pobudka nie oznacza dla nas nic. Wstałem, spoko, poleżę sobie albo połażę po mieszkaniu i nic mi ta poranna pobudka nie da.
Nie. Ja sobie narzuciłem pewne zobowiązania czasowe. Jakoś w Czerwcu robiłem tak, że rejestrowałem się wieczorem do porannych turniejów pokerowych (uiszczałem wpisowe). W ten sposób budząc się rano miałem wybór – albo wstanę, albo wpisowe przepadnie. To mi bardzo ułatwiało problem 🙂 Do tego dorzuciłem sobie ustalenie, że chcę robić biegi rano bo jak tego nie zrobię to potem w ciągu dnia będzie ciężko znaleźć na nie czas. Także jak się rano budziłem, przychodziłem do komputera, wyrejestrowywałem się z turniejów a potem szedłem biegać. Jak zdążyłem wrócić na czas to dołączałem do późnej rejestracji.
I problem z głowy. Teraz w zasadzie czy budzik zadzwoni czy nie, organizm nauczył się, że godzina 8 to ja już powinienem być na nogach. Faktycznie chodzę spać coraz wcześniej i myślę, że jeszcze przed zimą będę sypiał regularnie ponad 7 godzin na dzień. Przy czym nie chcę się tego trzymać w 100%. Wiem, ze nie potrzebuję tyle snu… codziennie. Potrzebuję go jednak przy okazji cięższych treningów czy dłuższych wybiegań stąd powinny one wejść do mojej codzienności.
No i w zasadzie tyle mam Wam do powiedzenia 🙂
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