Dr. Terry Simpson, a surgeon based in California, is advising Gen Xers on how to improve their sleep habits. He recommends investing in a good mattress, having a filling dinner, and orgasming before bed to help promote better sleep. Adults are advised to get seven to nine hours of sleep each night, as poor sleep has been linked to various health issues such as diabetes and heart disease.
For those experiencing discomfort while trying to sleep, Simpson suggests investing in a high-quality mattress. Maintaining an ideal room temperature is also important for better sleep, with recommendations ranging from 60 to 67 degrees Fahrenheit. Heat can disrupt REM sleep, which is associated with dreaming, so keeping the room cooler can be beneficial for a good night’s rest.
Simpson also emphasizes the importance of curbing hunger with a healthy meal before bed. Adequate protein and fiber can help you feel full for longer and reduce the need to snack late at night. The recommended dietary allowance for protein is 0.8 grams per kilogram of body weight, with most Americans needing to increase their fiber intake to meet the daily recommendation of 25 to 30 grams.
Timing your last meal is key to promoting better sleep. Experts recommend having your last meal two to four hours before bedtime to allow proper digestion. In addition, having at least 12 hours between your last meal of the day and your first meal the next day can help regulate your sleep-wake cycle and promote better rest.
Finally, Simpson suggests ending your night on a positive note by engaging in sexual activity before bed. Research suggests that orgasms can help reduce stress hormones and promote relaxation, leading to better sleep quality. While the impact of sex on sleep quality is still being studied, many adults with insomnia report sleeping better after engaging in sexual activity before bed.
In conclusion, Dr. Terry Simpson offers practical advice for Gen Xers looking to improve their sleep habits. By investing in a quality mattress, having a filling dinner, and engaging in sexual activity before bed, individuals can promote better sleep quality and overall well-being. Proper sleep is essential for overall health, so taking steps to improve sleep hygiene can have a positive impact on one’s physical and mental health.
