健康貼示：睡前飲食容易影響睡眠

　　在睡前的一段時間裏你吃喝了什麼對你的睡眠質量有着很大的影響。

1. Eating too much or too little can disrupt sleep. A light snack at bedtime can promote sleep, but too much food can cause digestive discomfort that leads to wakefulness.

吃太多或者吃太少都會擾亂睡眠。睡前吃一點小點心可以促進睡眠，但是吃太多就會引起消化不良導致失眠。

2. Alcohol is a double edged sword. Small amounts of alcohol can help you to fall asleep. But as the body metabolises the alcohol, sleep may become fragmented. Alcohol can dehydrate you, leaving you tired the next day.

飲酒是雙刃劍。少量的酒精可以幫助你入睡。但是當身體開始新陳代謝酒精時，睡眠就會開始斷斷續續的。酒精會讓你身體脫水，第二天就會變的很疲憊。

3. Caffeine can disturb sleep. For some people, any food or beverage with caffeine in it can disturb sleep. If you are sensitive to caffeine, avoid it in the afternoon and evening.

咖啡因會打擾睡眠。對一些人來說，任何帶有咖啡因的食物都可能打擾到睡眠。如果你對咖啡因敏感的話，在中午和晚上就避免飲用。

　　4. Cut the fat. If you have a high-fat meal in the evening or eat foods that cause you indigestion and heartburn, your sleep can be disturbed.

減少脂肪攝入。如果你在晚上吃了太多肉會引起你消化不良內臟不舒服的話，你的睡眠質量會很差。

5. Do not eat late at night. Sufferers from heartburn or acid reflux should avoid late, heavy meals that delay the emptying of the stomach.

不要在深夜吃東西。想要避免內臟不舒服胃酸上涌等症狀久應該避免在深夜還吃很多難以消化的食物。

king fluids too close to bedtime can cause problems. Avoid fluids after dinner to reduce the need to go to the bathroom during the night.

睡前喝太多東西也會出問題。避免晚飯後喝太多東西可以降低晚上起夜上廁所的困擾。