The doctor gave three tips to Generation X to sleep better and more soundly

These tips will make your sleep sound/lookstudio

Dr. Terry Simpson, boomer surgeon from California. He shares three changes Gen Xers should make to sleep better.

It's about investing in a good mattress, a hearty dinner, and an orgasm before bed. He shared these tips in his TikTok, writes New York Post.

Experts recommend that adults sleep from seven to nine hours every night. Poor sleep is linked to an increased risk of diabetes, heart disease and other long-term health problems.

“Gen Xers, you're old. You know what happens when you get older? It gets harder to sleep,” Simpson emphasized.

If you stay up at night thinking you're too tired it's hot and you can't sleep comfortably, maybe it's time to get a real mattress instead of the ones [kids] get,
recommends Simpson.

As for the ideal room temperature, The Sleep Foundation suggests 18.3 degrees Celsius, while WebMD recommends 15.5 to 18.3 degrees Celsius.

The Cleveland Clinic advocates setting the thermostat at 15.5 to 19.4 degrees Celsius, and its sleep psychologist Michelle Drerup notes that “heat is a huge disruptor of REM sleep,” the stage of sleep associated with dreaming.

“If you're hungry at night, you're going to wake up and want to eat,” shares Simpson. “So your whole diet plan goes out the window because what's available at night? Ice cream. So why don't you eat dinner before bed?”

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A sufficient amount of protein and fiber is a key factor, says Simpson. Protein takes longer to digest than other nutrients, so it can help you feel fuller for longer.

Getting Better Sleep: Tips from a Doctor

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@drterrysimpson Does your sleep suck? Here are 3 reasons why it probably isn't working out great for you… yeah Im looking at you Gen X #sleep #sleepover #sleepy #sleeping #sleepyday #sleepyhead #sleeper #help #sleeptips #sleepingtips #gens #genz #genxtiktokers #genxtiktok # genxcrew #genxkid #genxmom #genxwomen #genxwolffam #genxdad #genxtiktok #genxdad #genxtalks #res #restfulsleep #restore #wellness #wellnesstips #wellnesstok #wellnessjourney #health #healthy #healthyliving #healthcare #healthylifestyle #healthheroes #doctor #dr #doctorsoftiktok # md #selflove #selfcare #self #selfimprovement #selfcareroutine #selfcaretiktok #selflovejourney #selflove #hungry #cold #mattress #bed #bedroom #bedroomcheck #learn #learnontiktok #learnfromme ♬ original sound – Dr. Terry Simpson, MD, FACS

The recommended dietary allowance is 0.8 grams of protein per kilogram of body weight. For their part, fitness gurus on TikTok advise consuming between 90 and 120 grams of protein each day, depending on your goals.

As for fiber, The American Heart Association recommends getting at least 25 to 30 grams per 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 timing of the last meal is also important. Many experts advise to eat the last piece two to four hours before bedtime. One nutritionist recommends that at least 12 hours elapse between the last meal and the first meal of the next day.

And finally, end your night on a high note.

You won't fall asleep if you're sexually frustrated, Simpson reasons. – You just won't fall asleep. Orgasm actually relaxes you, makes you feel better, and just lets you get a great night's sleep.

In a 2023 Healio survey, 75% of adults with insomnia reported that they slept better after a night of fun.

“There is little scientific evidence on the effects of sex and orgasm on sleep quality,” said Dr. Douglas Kirsch, lead study author and medical director of sleep medicine at Atrium Health in Charlotte, North Carolina, when the findings were released. study. – Although the data is quite preliminary, it was interesting how often sex was used to improve sleep.

Sex can reduce levels of the stress hormone cortisol. After orgasm, the body releases the “love hormone” oxytocin, which helps you feel relaxed, and prolactin, which helps you feel satisfied.