He wants to turn Gen X into Gen ZZZ.
Dr. Terry Simpson, a boomer-aged surgeon based in California, is sharing three changes Gen Xers should make for better sleep — invest in a good mattress, have a filling dinner and orgasm before bed.
Experts recommend adults get seven to nine hours of slumber every night. Poor sleep has been linked to a higher risk of diabetes, heart disease and other long-term health woes.
“Gen Xers, you’re old. You know what happens when you get old? It gets harder to sleep,” Simpson advised in a Monday TikTok.
Buy a decent mattress
“If you’re up at night thinking you’re too hot and you can’t sleep comfortably, maybe it’s time to get a real mattress instead of those mattresses that [the kids] get,” 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.
Cleveland Clinic supports setting the thermostat at 60 to 67 degrees Fahrenheit, with its sleep psychologist Michelle Drerup noting that “heat is a huge disruptor for REM sleep” — the sleep stage associated with dreaming.
Curb hunger with protein and fiber
“If you’re hungry at night, you’re gonna wake up and you’re gonna wanna eat,” Simpson shared. “So that whole diet plan you had is gonna go out the window because at night what’s available? Ice cream. So why don’t you have a nice meal before you go to bed?”
Adequate protein and fiber is key, Simpson said.
Protein takes longer to digest than other nutrients, so it can help you feel full for 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 daily.
For their part, fitness gurus on TikTok advise consuming anywhere from 90 grams to 120 grams of protein daily, 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 lower the risk of heart disease and stroke. Most Americans only consume 15 fiber grams a day.
Timing your last meal is important too. Many experts suggest having your last bite of the day two to four hours before bedtime. One dietitian recommends allowing at least 12 hours between the last meal and the first meal of the next day.
Take care of yourself
And finally, end your night on a high note.
“You are not going to sleep if you are 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 romp.
“Little scientific data exists around 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 in 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 need to either have a very willing partner or you just need to take matters into your own hand,” Simpson said. “Because, remember, sleep’s important. If you sleep better, you’ll feel better, you’ll wake up better.”
