睡不着？那你的飲食習慣很有可能有問題！
Getting adequate sleep is an important part of a heAlthy lifestyle, but according to the National Sleep Foundation, roughly 45 percent of Americans experience poor or insufficient sleep. Well, what we're all eating could be the part of the problem. Certain foods can interfere with a good night’s rest, while others can help promote quality sleep. Here are 6 foods that may be contributing to restless nights, and what you should be eating to catch more zzz's.
充足的睡眠是健康生活中重要的一環。但是國家睡眠基金會的數據，有45%的美國人睡不好或者沒睡夠。其實，可能是你的飲食習慣導致你的睡眠問題。某些食物會對你的夜間睡眠造成干擾。在此，我們列出了6種會影響你睡眠的食物，還會教你應該吃什麼來獲得更好的睡眠。
1. Wine-ing down
睡前喝酒
Are you guilty of a glass of wine (or two) before bed? According to nutritionist Dawn Jackson Blatner, author of The Superfood Swap, that might not be the best idea, “Alcohol makes it harder to fall into a deep reparative sleep.”While a cocktail may help put you to sleep, ultimately the quality of sleep is less than optimal.
你是否有睡前喝一杯的習慣呢？根據營養學家Dawn Jackson，同時也是“Superfood Swap”的作者，酒精會影響人們進入深度睡眠。一杯雞尾酒會讓你很容易入睡，但是睡眠質量卻不高。
2. Heavy, late-night dinners
晚飯吃得過飽過晚
If you’re saving up all day for a big, filling dinner, you may have a hard time sleeping soundly. This is because your energy shifts to digestion after eating, and especially after eating a larger meal. Eating too much food, no matter what it is, close to bed time makes it hard to sleep since our body is working overtime to digest the big meal, instead of focusing on relaxing into sleep.
每天都等着晚上一頓饕餮大餐，那恐怕要費點周折才能睡着。用餐過後身體的大部分能量都會被用於消化食物，吃得多則更加需要額外的能量消化。只要是攝入的食物量大，而且是臨近睡前吃，不管吃的是什麼，身體都要超時工作來消化，那就不能徹底放鬆來幫助我們入眠。
3. Protein powders
蛋白粉
Make sure that you read the label of your favorite protein powder. “Having a protein drink before bed may make it hard to sleep since some protein powders/drinks have added vitamins and minerals. Especially B vitamins, which can energize you and make it hard to get to sleep.
你最喜歡的蛋白粉上面的標籤，你可能從來不留意。上面寫着，睡前服用蛋白粉或是添加維生素和礦物質的飲料，會影響你入睡。特別是其中含有維他命B，會讓你興奮、充滿活力，並且睡意全無。
4. Coffee and caffeine after 12 p.m.
中午12點以後喝咖啡或含咖啡因的食物
Drinking too much caffeine, too late in the day, can really impair sleep. In fact, caffeine has a very long duration of action and its stimulating effects can last about 12 hours.”
在一天的下午或者晚些時候，攝入太多的咖啡因，會影響你的睡眠。事實上，咖啡因能夠持續很長的一段時間來影響人們的行爲，能讓人保持清醒長達12個小時。
5. Chocolate and certain teas
巧克力和某些茶
As mentioned above, caffeine disturbs sleep, whether you think it affects you or not. However, caffeine is not just found in coffee! Having a chocolate dessert after dinner? You might want to rethink that choice!
之前提到了，咖啡因會影響睡眠，不管你信不信。然而，不只有咖啡裏面含有咖啡因。晚飯後吃一塊巧克力做甜點？那你再考慮一下吧。
6. Water
睡前飲水
If you find yourself parched in the evening, and then drink a lot of water before bed, you probably make a few bathroom trips in the middle of the night, which has a negative impact on your sleep. Instead of waiting until you physically feel dehydrated (and then drinking too much water at night), put alarms on your phone to remind you to drink water throughout the day.
如果你感覺到晚上口渴，那睡前你就會喝很多水，所以很容易起夜，那就肯定會影響你的睡眠。你可以設一個鬧鐘，每天按規律喝水，可以有效緩解你晚上的缺水而睡前大量飲水導致起夜，從而引起睡眠質量不佳。
