睡前絕不能碰的12種失眠食物（雙語）

　　摘要：在深夜，你非常非常的累，躺在床上，閉上眼睛，想要進(jìn)入睡眠。你翻來覆去，換了所有你喜歡的睡姿然后數(shù)綿羊...然而一個多小時過去了，你發(fā)現(xiàn)自己還是異常清醒。你怎么了?你需要在晚上避免以下12種糟糕的食物。這些食物會使你閉不上眼睛，也讓你沒有很好的睡眠。

　　It’s late at night. You’re dead tired. You lie down in bed and close your eyes, wanting to get a goodnight sleep. You toss and turn, take on all the sleeping positions you love, and count sheep in your head… only to find that more than an hour has passed and you’re still wide awake. What’s wrong with you?

　　在深夜，你非常非常的累，躺在床上，閉上眼睛，想要進(jìn)入睡眠。你翻來覆去，換了所有你喜歡的睡姿然后數(shù)綿羊...然而一個多小時過去了，你發(fā)現(xiàn)自己還是異常清醒。你怎么了?

　　Chances are, you probably ate something that’s keeping you up right before bedtime. If you don’t want to have insomnia come knocking into your bedroom, stay away from these 12 worst foods to eat at night. These are the kinds of foods that will prevent you from getting a shuteye and well-deserved rest.

　　原因可能是，你在睡覺前吃了一些使你睡不著的東西。如果你不想被失眠困擾，你需要在晚上避免以下12種糟糕的食物。這些食物會使你閉不上眼睛，也讓你沒有很好的睡眠。

　　1. Chocolate

　　1.巧克力

　　Chocolate has caffeine though, especially dark chocolate. Caffeine is normally found in the cacao pods used to make chocolate. It is the same thing present in coffee which gives you that morning jolt. It also contains another stimulant – theobromine. Theobromine causes your heart to race and will make sleeping difficult. The one type of chocolate you can eat at night is white chocolate. It does not contain theobromine and has little to no caffeine.

　　巧克力有咖啡因，特別是黑巧克力。用來制作巧克力的可可豆含有咖啡因，我們早上喝的咖啡也含有咖啡因。巧克力中還有另外一種興奮劑——可可堿，可可堿會使你心跳加速導(dǎo)致很難入眠。有一種巧克力晚上可以吃，那就是白巧克力。白巧克力就不含可可堿，只有極少的咖啡因。

　　2. Spicy food

　　2.辣的食物

　　Digestion slows down during sleep. And because it takes extra effort for the body to digest spicy food, it will have a harder time doing so during sleep. It has also been suggested in some studies that eating spicy foods disrupts the sleep by causing nightmares. Avoid spicy meals at least two to three hours before going to bed.

　　在睡覺的時候，我們的消化開始慢下來，而消化辣的食物需要身體更多的能量，睡覺時是很難消化辣食的。也有研究表明辣的食物容易引起噩夢從而不利于睡眠質(zhì)量。在睡覺之前的至少兩到三小時要避免辣的食物。

　　3. Coffee

　　3.咖啡

　　It’s not surprising. Caffeine is specifically a central nervous system stimulant. It takes a total of 6 hours for your body to get rid of half the caffeine found in a cup of coffee. Drinking three 8 oz. cups of coffee in a day is deemed moderate but it is best that you avoid having a cup at least 12 hours before going to sleep.

　　咖啡不利于睡眠當(dāng)然不奇怪?？Х纫蚴侵袠猩窠?jīng)系統(tǒng)的強(qiáng)效興奮劑，一杯咖啡中的咖啡因含量需要你花6個小時來消化。人們認(rèn)為一天喝3杯8盎司(小編注：星巴克小杯)的咖啡是適量的，但是最好在睡覺前的12小時都避免喝咖啡。

　　4. Alcoholic beverages

　　4.酒精飲料

　　Alcohol did enable healthy people to fall asleep faster and get deep sleep for some time. However, it reduces their rapid eye movement (REM) sleep, the only phase during the sleep cycle when the body recovers and prepares itself for the waking part of the day. It is recommended to limit alcoholic beverage intake to 1 to 2 servings and to drink them 4 to 6 hours before bedtime. To ensure good sleep, it is best you avoid it.

　　酒精能讓健康的人更快地進(jìn)入睡眠，而且有時也會深度睡眠。然而，它會減少你的快速眼動睡眠(REM)，這是唯一能讓身體充分恢復(fù)、為清醒地早晨做好準(zhǔn)備的睡眠模式。建議限制酒精飲料的攝入量，并在睡前4～6小時以上，1～2份為宜。為了保證良好的睡眠，睡前不飲酒是最好的。

　　5. Fatty food

　　5.高脂肪食物

　　Scientists conducted a study at the University of Minnesota and Minneapolis Veterans’ Affairs Medical Center. They found that foods high in fat may decrease the quality of sleep in humans. They placed rats on a high fat diet for 8 weeks to investigate its effects on sleep, carefully monitoring their sleep-wake cycle and comparing them to rats which were maintained on their regular diet. Results revealed that the sleep cycle of rats which were on a high fat diet turned for the worst. While these rats slept for longer periods than those on regular diet, they had more fragmented sleep and had difficulty staying awake during the day.

　　科學(xué)家們在明尼蘇達(dá)大學(xué)和明尼阿波利斯退伍軍人事務(wù)醫(yī)療中心做了一項(xiàng)研究，發(fā)現(xiàn)高脂肪的食物會導(dǎo)致人類的睡眠質(zhì)量下降?？茖W(xué)家們?yōu)檠芯扛咧澄锸欠駮绊懰?，用它們喂養(yǎng)小白鼠，詳細(xì)記錄它們的睡眠周期，然后與正常飲食的老鼠對比。最終發(fā)現(xiàn)食用高脂食物的老鼠的睡眠質(zhì)量變得更差，睡眠時間更長，片斷睡眠更多，且在白天時很難清醒。

　　6. Red meats

　　6.紅肉

　　Some foods like milk, peanut butter, and cheese contain healthy amounts of protein that promote a restful sleep. They are best taken with high-carbohydrate foods for an even better sleep. Red meats are rich in protein. While they are great for weight loss, they contain too much protein. If not paired with carbohydrates during a nighttime meal and when eaten in excess amounts, red meats and other high protein foods can prevent you from sleeping well. Unlike carbohydrates which are fairly easy to digest, the body has a hard time breaking down protein.

　　很多食物比如：牛奶，花生醬和芝士，它們里面都含有健康的蛋白質(zhì)可以促進(jìn)睡眠。這些食物最好與富含豐富的碳水化合物一起吃會更有利于睡眠。紅色肉類有豐富的蛋白質(zhì)，所以有助于減重。然而因?yàn)榈鞍踪|(zhì)過于豐富，如果晚餐沒有搭配碳酸化合物，又吃得比較多，那你可能就失眠了。蛋白質(zhì)不像碳水化合物那樣好消化，身體需要更多時間來處理。

　　7. Cereals

　　7.燕麥

　　Cereals are typically eaten during breakfast but some folks enjoy making snacks out of them throughout the day. Pairing them with milk in the evening is said to promote sleep, especially since milk has some protein and tryptophan. But this sleep-inducing effect depends largely on what kind of cereal you are eating before going to bed. Majority of the cereals available in the market today have excess amounts of sugar.

　　燕麥?zhǔn)呛艿湫偷脑绮褪澄铮且灿幸恍┤讼矚g在一天中把它當(dāng)零食吃。據(jù)說燕麥和牛奶一起搭配著吃有助于睡眠，因?yàn)榕Ｄ汤锖幸恍┑鞍踪|(zhì)和色氨酸。但是這種助眠的效果很大程度上取決于睡前你吃的是哪種類型的燕麥。現(xiàn)在很多市場上能夠買到的燕麥都含有過多的糖。

　　The main reason why cereals are recommended for encouraging sleep is because it is a high-carbohydrate food. Carbohydrates are quite easy to digest so it doesn’t take much toll on your body during sleep. And because they are paired with milk, a food highly acclaimed for its benefits with regards to sleep, it is no wonder that some people would eat a bowl of cereal at night. Eating cereals rich in sugar unfortunately cancels these beneficial effects.

　　睡前推薦大家吃燕麥，一個重要原因是燕麥?zhǔn)歉缓妓衔锏氖澄?。碳水化合物非常易消化，睡覺時不會消耗太多能量。因?yàn)檠帑溚ǔ８Ｄ桃黄鹗秤?，而牛奶又是很利于睡眠的食物，所以很多人都在晚上會吃一碗燕麥。但如果你吃的是含糖過多燕麥種類的話，那它就完全失去了助眠的效果了。

　　8. Vegetables and fruits

　　8.蔬菜與水果

　　People say that vegetables are good for you. But this is not the case with some vegetables, especially when you’re trying to have a good night’s sleep.

　　人們都說蔬菜和水果非常健康，沒錯!但如果你正需要好睡眠，那么有些蔬菜就應(yīng)該避免在睡前吃!

　　Cauliflower and broccoli make nice examples for this. These vegetables contain tryptophan, the sameamino acid present in proteins that regulates sleep. Tryptophan does this by assisting in the production of serotonin, a hormone that induces sleepiness. Unfortunately, cauliflower and broccoli are also high in roughage. The roughage makes them difficult to digest. If you eat these vegetables too close to sleeping time, you will still be able to get some shut eye. But your body will take time in digesting them, preventing it from relaxing completely.

　　花椰菜和西蘭花就是很好的例子，因?yàn)樗鼈兒猩彼?。有助睡眠的蛋白質(zhì)里也含有同樣的氨基酸，色氨酸妨礙睡眠是因?yàn)樗鼈儠L血清素的生成，這種激素會影響睡眠。另外，花椰菜和西蘭花還是高粗纖維蔬菜，粗纖維難以消化，如果睡前吃的話你還是能睡著，但你的身體還醒著，努力消化著它們。這樣你就沒法完全休息到啦!

　　Other vegetables that are high in fiber or roughage are bran, cabbage, leafy greens, celery, squash, beans, and white mushrooms. These are veggies you can freely enjoy throughout the day except at night. Some fruits like oranges and raspberries don’t make ideal bedtime snacks either.

　　同類高纖維蔬菜還有麩、卷心菜、綠葉蔬菜、芹菜、南瓜、黃豆和白蘑菇等，這些蔬菜你可以在白天盡情享用，就是別在睡前吃好嗎? 水果中有橙子、樹莓等不適宜睡前食用。

　　9. Sweets

　　9.甜食

　　We all know that sweets give you that jolt of energy called a “sugar rush”. It is exactly this which will prevent you from sleeping early in the evening, and could keep you up for up to hours depending on the amount of sugar you consumed. But then you experience the “sugar crash” where you are left feeling tired or drained. By the time you hit the sack, you will have less hours of sleep – not what you need if you want to feel fully rested in the morning.

　　我們都知道甜食會為你瞬間補(bǔ)充元?dú)?，稱為“甜蜜沖擊”。吃完甜品之后，它會使你在深夜也能保持清醒，時間長短取決于攝取量。不過接著就要經(jīng)歷“甜蜜的崩潰”了，你很快會變得筋疲力盡，而且睡著了也無法充分休息。

　　10. Junk food

　　10.垃圾食品

　　You’re craving. Junk foods come in many forms. There are candy bars, potato chips, and fast food for starters. But because they are typically high in fats or sugars, giving in to your craving is actually a bad idea.

　　你最容易攝入的東西了，它們包括糖果、薯片、快餐等。它們都是典型的高脂高糖食物，你還是別想了。

　　11. Water

　　11.水

　　Crazy, right? Drink too much water before bedtime you will curse yourself for the night to make several trips to the bathroom. You can keep yourself from drinking water at least 2 hours before bedtime.

　　不信是嗎?睡前喝水容易讓你起夜上廁所，最好睡前2小時就別喝了。

　　12. Sodas

　　12.蘇打水

　　Carbonated sodas are bad for sleep due to a couple of reasons. They are acidic, they contain copious amounts of sugar, they are considered to be ‘junk foods’, and they have caffeine.

　　碳酸蘇打水有幾大罪狀：酸的，富含糖分，被認(rèn)為是垃圾食品，還有，它們含有咖啡因!