Bonerboard

@bakersman94 I had similar problems. 3 to 4 hours after falling asleep I woke up and was awake. It took me about an hour to fall back asleep. After much experimentation I understood that some food kept me from sleeping through the night. Meat, various types of cheese and various vegetables such as cucumbers and tomatoes caused it. 1 or 2 small tomatoes with a little fresh lovage do not cause problems. @majikthis advice is important.

Weren't you just a sly thing back then! 😂

That is generally true. However, if you suffer from insomnia, you should avoid it for a while. Depending on the circumstances, it is possible that the body does not need this additional rest and therefore the main sleep is interrupted. I totally agree. Most Mediterranean countries have it in the hot midday hours. It is called riposo in Northern Italy and pisolino in Southern Italy. I find it a pity that few employers allow the possibility of a rest period. A 15 to 20 minute nap or 10 minutes in a quiet room flooded with blue light will help you out of your performance low. I couldn't say it better. The 7/11 breathing exercises help enormously to relax and fall asleep. Breathe in through the nose and count to 7, then out through the slightly open mouth and count to 11. That sounds pretty healthy. When we eat tomatoes in the evening, our body releases more norepinephrine, a neurotransmitter that keeps our brain busy. Tomatoes also contain a lot of acid, which our stomach has to process first. Cheese prevents you from sleeping well through the night. The reason? The milk product initiates a chemical process in the body which ensures that endorphins are released. And these in turn cause restless dreams. Chocolate, sweetened food, red meat, white flour products, fried foods, and spicy food should also be avoided in the evening. Other foods, however, support sleep. Almonds, walnuts, cashews, and cocoa contain a lot of L-tryptophane. How about a hot chocolate made from unsweetened almond milk and unsweetened cocoa? Sour cherries and raspberries contain melatonin as well as oats (Oats also contain a lot of vitamin D. A lack of vitamin D, for example, causes sleep disorders.) . Sardines, avocados, bananas contain magnesium. Other fish such as herring or salmon contain tryptophan. Magnesium lowers the temperature of the brain and regulates the hormone balance, making it easier for the body to relax. In combination with potassium, magnesium additionally improves sleep, as it ensures healthy digestion and can reduce high blood pressure. Of course, the amino acid tryptophane is also crucial, because without it the body cannot produce serotonin and melatonin. However, these two hormones are essential to regulate our biorhythms and control hormone balance. 😍 Thanks Joel. I would suck on these tits not only in the morning. 😁

At 5 a.m. you can hang on to the teat of creativity and drink from it with big gulps. Sounds disgusting, but it works. Ernest Hemingway must have been suckin' on some big 'ol muscle titties to win a Nobel prize LOL As always, an uplifting and positive blog @Tomster

The best herbs that help you sleep are hops, valerian, lavender and lemongrass. And they all taste pretty nice. Well, valerian can be rather powerful (it's used in treating insomnia and other sleep disorders), but you can drink the others to your heart's content and your bladder's capacity. Or you can make a potpourri pillow with those herbs and place it next to your head. It's an aromatherapy thing. It also covers one's noxious sleep farts...

As far as I know, people who suffer from calf cramps at night are recommended to take magnesium in the evening. Since you take two capsules a day, it might make sense to take 1 in the morning and 1 in the evening. Is the magnesium level in the blood regularly checked? No. This herbal tea is fine. Make it a ritual and enjoy the tea.

Interesting post @suzienudie . Sleeping naked is much more comfortable. 2 cabins, 8 berths and you had to share the bed. LOL

Close your eyes, listen, relax.

Suzie, not only with the pictures but also with the imagery, you fired me up. I wear my birthday suit when sleeping. I don't remember exactly when it started. I must have been 14 or 15 years old. But I always took the pyjamas with me to bed, so that they looked worn and my mother didn't suspect anything. 😂 It's a complete different feeling to sleep naked. You feel your own body, your skin. Of course, it's even better when there are two. There have been only a handful exceptions in recent years. When I picked up a boat together with Pat some weeks ago (I don't have a marine license yet), I was prepared to wear shorts because we had to share the cabin and the bed. Well, he prefers to sleep naked, too. So I couldn't say no when he asked if I was okay with that. 😳

I love seeing a man shaving in the nude.

I can hear you roar 🦁 It seems I am a wolf, howling at the moon. Good. I like wolves. Speaking of, I just had to share this. Wolf pup trying to howl like the big boys. There was this series about sleep on BBC Earth, and one expert (what do you call those? morpheologist from Morpheus? /not to be confused with morphologists or the bloke from Matrix/ hypnologist from Hypnos?) said power naps are good for you. I can totally get behind the Spanish-style siesta. Have lunch, then 30 mins nap, go back to work reinvigorated. Brilliant. There is one sound advice I can give: at least half an hour before you go to bed turn off the TV/PC or whatever device you're using and just chill. Do your evening ablutions, and prepare your body and your brain for sleep - read a book, do a simple relaxation exercise (samatha meditation, autogenic training, yoga), jerk off, have sex - whatever makes you relax. I've found that this simple thing can dramatically improve the quality of sleep. PS. "Mit den Hühnern schlafen gehen." We have the same saying in Hungarian. Pity your funny joke with "holding the cock in your hand" works only in English

You are most welcome. There are numerous research studies on this subject. The numbers often differ slightly from each other. Some claim there are 60 percent larks, 20 percent owls, while others say there are 80 percent larks and only 10 percent owls. Michael Breus, PhD recently suggested that there are 4 natural chronotypes. And he named these after 4 animals that follow similar sleep/wake patterns. Wolves Just like these nocturnal creatures, you are most alert at night. Wolves tend to stay up later and struggle with waking up early. Only about 15% of the population falls into this group. Wolves are more productive in the later afternoon and evening. Lions And like these wild cats, you are most alert in the morning. You have no trouble waking up and getting to work. But, lions tend to feel the afternoon slump. And by the evening, they feel drained. About 15% of the population identifies as a lion. Bears But, like these diurnal (awake during the day, asleep at night) creatures, you follow the solar cycle. Bears generally feel awake during the day and need 8-hours of solid sleep at night. About 50% of the population falls into this category. This group is productive in the morning and struggles with the mid-afternoon slump. Dolphins Dolphins “only sleep with half of their brain at a time?” Sound familiar? Well, this is the insomniac (often self-diagnosed) group. You might be anxious and have trouble turning your brain off at night. Dolphins usually don’t get a complete night’s sleep. About 10% of the population falls in this category. And even though they wake-up tired, dolphins are most productive by the mid-morning. I always thought I am a tiger but it appears to me that I am a lion. 😉 We should bear in mind that research in the fields of chronobiology is relatively new. It is also important to remember that since childhood we have been pushed in a certain direction. School starts at 7 a.m. , later the working day starts at 8:30 a.m. When I took office, there were fixed working hours from 8:30 a. m. to 5:15 p. m. including a 15 minute break for breakfast and a 30 minute break for lunch. In the morning you could look into many tired faces. I myself had already transformed into an early riser. What I wrote yesterday is of course my experience. I didn't even know what I did. I just got up earlier, got more done and just felt more comfortable. That was one reason why we looked into the matter more closely in cooperation with internal coaches and external consultants. One of them was a somnologist. @majikthis I can confirm what you wrote. At that time I learned a lot about the body's own biorhythm, our performance curves and sleep phases. Some probably know the 24-hour performance curve. We oscillate around this with another 90-minute sinusoidal performance curve. During our sleeping time we go through 5 phases that are repeated. In the light sleep phase, our muscles relax and the brain processes impressions and stores them in long-term memory. The slow-wave sleep phase is the most important for physical and mental regeneration. Here our brain and our body are in standby, so to speak. (I skip the other phases.) If you have now set your alarm clock to 7 o'clock, it can happen that you are currently in a slow-wave sleep phase again. The theory and recommendation of the sleep researcher was to gradually bring the time forward by 15 minutes until you found the time that suits you best. In addition and extremely important is to develop a constant daily sleep rhythm. Unfortunately this is not possible for everyone (e. g. shift worker) . Especially at the weekend many break the rhythm. This is often referred to as social jet lag. To make a long story short. We have given our employees the opportunity to determine their own working hours as far as possible. Quite a large part of them starts already at 7 a. m. to get more out of the day. Others, however, prefer the business hours and a smaller but not negligible part starts shortly before noon and works until the evening hours. Thanks to the later created possibilities of home office, even more flexibility was achieved. Our analysis, which is repeated annually, has shown that there is a small increase in productivity. Errors of carelessness due to a lack of concentration were noticeably less. More important, however, were the survey results. Almost 70 percent were convinced that the working atmosphere and their own well-being had improved. However, I must also point out that we offer additional services (a restaurant, an internal kindergarten, a gym...). Some of these services were implemented in the same period. You have already discovered for yourselves how you feel most comfortable. Not everyone is aware that sometimes small changes or adjustments are advantageous. Please do not move to Germany. You won't find a gym there that's open at this time. 😂 I am regularly having a power nap. But in your case, Wes, it could be counterproductive. We all wake up on average 10 to 30 times per night. We just don't remember it if that phase lasts less than 3 minutes. May I ask when and what you eat in the evening and what you do before going to bed?

Let me be the advocatus diaboli here. I have found this interesting article on BBC. ⬇️ We’ve all heard it before: to be successful, get out of bed early. But research shows that morning versus evening types show a classic left-brain versus right-brain division. It’s estimated that some 50% of the population isn’t really morning or evening-oriented, but somewhere in the middle. Roughly one in four of us, though, tend more toward bright-eyed early risers, and another one in four are night owls (like Yours Truly). Research shows that morning versus evening types show a classic left-brain versus right-brain division: more analytical and cooperative versus more imaginative and individualistic. Although morning types may achieve more academically, night owls tend to perform better on measures of memory, processing speed and cognitive ability, even when they have to perform those tasks in the morning. Night-time people are also more open to new experiences and seek them out more. They may be more creative (although not always). And contrary to the maxim (‘healthy, wealthy and wise’), one study showed that night owls are as healthy and wise as morning types. Still think the morning people sound more like CEO material? Don’t set your alarm for 5am just yet. As it turns out, overhauling your sleep times may not have much effect. "If people are left to their naturally preferred times, they feel much better. They say that they are much more productive. The mental capacity they have is much broader,” says Oxford University biologist Katharina Wulff, who studies chronobiology and sleep. On the other hand, she says, pushing people too far out of their natural preference can be harmful. When they wake early, for example, night owls are still producing melatonin. “Then you disrupt it and push the body to be in the daytime mode. That can have lots of negative physiological consequences,” Wulff says, like a different sensitivity to insulin and glucose – which can cause weight gain. In many ways, that makes sense, since research shows that our chronotype, or internal clock, is mainly biological. (Researchers even have found that the circadian rhythms of human cells in vitro correlate with the rhythms of the people they were taken from). Up to 47% of it is inherited, which means if you want to know why you pop up at dawn each day (or never do), you should probably look at your parents. Your preference does change as you age. Children tend toward morning, with a peak shift toward night around age 20 and a slight change back toward morning at around age 50. But compared to your peers, you’ll probably always fall within the same rough part of the spectrum. In our rush to figure out the ‘secrets’ of success, we tend to forget a couple of things. First, not all high achievers are early risers, and not all early risers are successful. (Famous late risers include Box CEO Aaron Levie and Buzzfeed CEO Jonah Peretti, Winston Churchill, Barack Obama, NYC mayor Bill de Blasio, creatives like Elvis Presley, Pharrell and Trevor Noah, and giants of art, like James Joyce, Gertrude Stein, Gustave Flaubert, Marcel Proust or Jackson Pollock). But more importantly, in a phrase beloved by academics everywhere, correlation isn’t causation. In other words, it’s not clear that waking up early itself provides the benefit. Instead, it may be that most of us are expected to start work or school by 8 or 9am. If you’re a morning person, a combination of biological changes, from your hormones to body temperature, will get you up and at 'em way ahead of your night owl peers. That means people who enjoy rising early will be more aligned with their workday and likely to achieve more. For a night owl waking at 7am, her body still thinks she’s asleep and is acting accordingly, so she’s groggy for much longer than a morning person who wakes up at the same time. Researchers also point out that because evening types often have to function when their bodies don’t want to, it makes sense that they may have worse moods or lower life satisfaction. It may also mean that they’ve had to figure out how to be more innovative and cut corners – which may encourage their creativity and cognitive skills. Because the cultural stereotype is that people who go to bed and rise late are lazy, most people probably try to become morning people as much as they can. The only ones who don’t may inherently have more rebellious, or individualistic, traits. But shifting someone’s chronotype doesn’t necessarily change these traits. As one recent study found, even as people tried to become ‘morning’ people, it didn’t make them have a better mood or life satisfaction, suggesting these traits are “intrinsic components of the late chronotype.” https://www.bbc.com/worklife/article/20171114-why-you-shouldnt-try-to-be-a-morning-person Personal note: I have always been (since my childhood) a lot more efficient and creative in the evening (well, after 3 - 4 PM). I usually stay up late (1 am) and enjoy the quiet of the night. With the chores of the day done, it is my "me time". It is the time to check Adonismale, read a book, do the daily Vandanā and meditation. Mind you, being a night owl has never prevented me from enjoying some nice early morning sex. I just go back to sleep afterwards.

i have always been a nighthawk, staying up until 4am and 5am. then i had my heart surgery, after that i was getting up at 7 am and 8am in the morning. this used to happen when i would go to Florida on holiday. i`d be up at 8am, and crash around 12am, but within a few weeks after i got back home, i`d slowly transition back to staying up all night and sleeping until 1pm. since the surgery in 2017, i have stayed with getting up at 7am or 8am and crashing between 10pm and 12am. i started having trouble staying asleep in the mid to late 2000,`s. i got into this habit of waking up 3 hours after going to bed (not that wanted to, it is just how my waking up a few hours after i went to bed started to happen), then i would go back to bed an hour later and sleep through until morning. i started experimenting with natural remedies to see if i could sleep through to morning. with a combination of 4 vitamin D3`s (1000iu) pills and 2 magnesium (500mg per pill) taken in the morning shortly after i get up, seem to help me sleep more soundly, but haven't done anything to keep me from waking up 3 to 4 hours after i go to bed. i seem to sleep more soundly after i go back to bed, and rarely wake up before morning. i usually manage to get between 7 and 8 hours sleep at night and wake up fairly well rested. i have had the thought that maybe if i had a nap a few hours before bed time, that it might act like the first 4 hours of sleep i get, before going back to bed and sleeping through until morning, but i have yet to give it a try, lololol!!