Doctors reveal three things Gen Xers need to do to sleep better

2024-09-24
Posted by PSEDEN

He wants to turn Generation X into Generation ZZZ.

Dr. Terry Simpson, a California baby boomer surgeon, shares three changes Gen Xers should make to get better sleep: Invest in a good mattress, eat a good dinner, and orgasm before bed.

Experts recommend that adults get seven to nine hours of sleep each night. Not getting enough sleep can increase your risk of diabetes, heart disease and other long-term health problems.

“Gen X people, you’re getting old. You know what happens when you get older? You have a harder time sleeping,” Simpson advised on Monday’s TikTok.

Buying the right mattress

“If you’re getting too hot at night to sleep comfortably, maybe it’s time to get a real mattress, not one of those [the kids] Get it,” Simpson advised.

The Washington Post introduces you to the 17 Amazon mattresses worth buying in 2024.

As for the ideal room temperature, the Sleep Foundation recommends 65 degrees Fahrenheit, while WebMD recommends between 60 and 65 degrees Fahrenheit.

The Cleveland Clinic supports setting the thermostat between 60 and 67 degrees Fahrenheit, with sleep psychologist Michelle Drerup noting that “high temperatures are very disruptive to REM sleep, the stage of sleep associated with dreaming.”

Suppress hunger with protein and fiber

“If you’re hungry at night, you’re going to wake up and want to eat,” Simpson shared. “So your whole weight loss plan goes down the drain because what can you eat at night? Ice cream. So why don’t you just have a nice meal before bed?”

Adequate protein and fiber are key, Simpson said.

Protein takes longer to digest than other nutrients, so it can keep you feeling fuller longer.

The recommended dietary allowance is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. For a 200-pound person, that’s 72 grams of protein per day.

Fitness experts on TikTok recommend consuming 90 grams to 120 grams of protein per day, depending on your goals.

As for fiber, the American Heart Association recommends consuming at least 25 to 30 grams of fiber per day to help regulate bowel movements, control blood sugar and reduce the risk of heart disease and stroke. Most Americans only consume 15 grams of fiber per day.

The timing of your last meal is also important. Many experts recommend eating your last meal two to four hours before bedtime. One nutritionist recommends leaving at least 12 hours between your last meal and your first meal of the next day.

Take care of yourself

Finally, end your night on a high note.

“If you’re sexually frustrated, you’re not going to sleep,” Simpson reasoned. “You just can’t sleep. Orgasms actually relax you, make you feel better, and allow you to have a good night’s sleep.”

In a 2023 Healio survey, 75% of adults with insomnia reported sleeping better after a night of bingeing.

“There is very little scientific data on the effects of sex and orgasm on sleep quality,” said Douglas Kirsch, Ph.D. “While these data are preliminary, the frequency with which sex helps with sleep is interesting,” lead author Jennifer Lopez, medical director of sleep medicine at Atrium Health in Charlotte, North Carolina, said when the findings were released.

Sex reduces the stress hormone cortisol. After orgasm, your body releases the “love hormone” oxytocin, which makes you feel relaxed, and prolactin, which makes you feel satisfied.

“Let me tell you something — you either need a very willing partner or you have to figure it out on your own,” Simpson said. “Because, remember, sleep is important. If you sleep better, you feel better and wake up better.”