He wants to turn General X into General ZZZ.
Dr. Terry Simpson, a young surgeon based in California, is sharing three changes Gen Xers should make for better sleep: invest in a good mattress, have a packed dinner and orgasm before bed.
Experts recommend that adults get seven to nine hours of sleep each night. Poor sleep has been linked to a higher risk of diabetes, heart disease and other long-term health problems.
“Gen Xers, you are old. You know what happens when you get old? It gets harder to sleep,” Simpson advised in a TikTok on Monday.
Buy a good mattress
“If you wake up at night thinking you’re too hot and can’t sleep comfortably, maybe it’s time to get a real mattress instead of those mattresses that [the kids] get it,” Simpson recommended.
The Post has you covered with 17 Amazon mattresses to buy in 2024.
As for the ideal room temperature, The Sleep Foundation suggests 65 degrees Fahrenheit, while WebMD recommends between 60 and 65 degrees Fahrenheit.
The Cleveland Clinic advocates setting the thermostat at 60 to 67 degrees Fahrenheit, with its sleep psychologist Michelle Drerup noting that “heat is a big disruptor of REM sleep”—the stage of sleep associated with dreaming.
Reduce hunger with protein and fiber
“If you’re hungry at night, you’re going to wake up and want to eat,” Simpson said. “So the whole diet plan you had is going to go out the window because at night what’s up? Ice cream. So why don’t you have a nice meal before you go to bed?”
Adequate protein and fiber are essential, Simpson said.
Protein takes longer to digest than other nutrients, so it can help you feel fuller for longer.
The recommended dietary allowance is 0.8 grams of protein per kilogram of body weight – or 0.36 grams per kilogram. For a 200-pound person, that’s 72 grams of protein per day.
For their part, the fitness gurus on TikTok advise consuming anywhere from 90 grams to 120 grams of protein per day, depending on your goals.
As for fiber, the American Heart Association recommends getting at least 25 to 30 grams a day to help regulate bowel movements, control blood sugar, and reduce the risk of heart disease and stroke. Most Americans consume only 15 grams of fiber per day.
The time of your last meal is also important. Many experts suggest eating your last bite of the day two to four hours before bed. A nutritionist recommends leaving at least 12 hours between the last meal and the first meal of the following day.
Take care of yourself
And finally, end your night on a high note.
“You’re not going to sleep if you’re sexually frustrated,” Simpson reasoned. “You’re just not. Having an orgasm actually relaxes you, makes you feel better, and just allows you to have that wonderful sleep.”
In a 2023 Healio survey, 75% of adults with insomnia reported sleeping better after a nighttime noise.
“There is little scientific data about the impact of sex and orgasm on sleep quality,” Dr. Douglas Kirsch, lead study author and medical director of sleep medicine at Atrium Health in Charlotte, NC, said when the findings were released. “While this data is quite preliminary, it was interesting how often sex was used to aid sleep.”
Sex can reduce the stress hormone cortisol. After an orgasm, the body releases the “love hormone” oxytocin, which helps you feel relaxed, and prolactin, which helps you feel satisfied.
“Let me tell you — you either have to have a very willing partner or you just have to take matters into your own hands,” Simpson said. “Because, remember, sleep is important. If you sleep better, you’ll feel better, you’ll wake up better.”
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