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(huán)。但是國家睡眠基金會(huì)的數(shù)據(jù)，有45%的美國人睡不好或者沒睡夠。其實(shí)，可能是你的飲食習(xí)慣導(dǎo)致你的睡眠問題。某些食物會(huì)對(duì)你的夜間睡眠造成干擾。在此，我們列出了6種會(huì)影響你睡眠的食物，還會(huì)教你應(yīng)該吃什么來獲得更好的睡眠。

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(xí)慣呢？根據(jù)營養(yǎng)學(xué)家Dawn Jackson，同時(shí)也是“Superfood Swap”的作者，酒精會(huì)影響人們進(jìn)入深度睡眠。一杯雞尾酒會(huì)讓你很容易入睡，但是睡眠質(zhì)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.
每天都等著晚上一頓饕餮大餐，那恐怕要費(fèi)點(diǎn)周折才能睡著。用餐過后身體的大部分能量都會(huì)被用于消化食物，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，不管吃的是什么，身體都要超時(shí)工作來消化，那就不能徹底放松來幫助我們?nèi)朊摺?/div>

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(biāo)簽，你可能從來不留意。上面寫著，睡前服用蛋白粉或是添加維生素和礦物質(zhì)的飲料，會(huì)影響你入睡。特別是其中含有維他命B，會(huì)讓你興奮、充滿活力，并且睡意全無。

4. Coffee and caffeine after 12 p.m.
中午12點(diǎn)以后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(shí)候，攝入太多的咖啡因，會(huì)影響你的睡眠。事實(shí)上，咖啡因能夠持續(xù)很長的一段時(shí)間來影響人們的行為，能讓人保持清醒長達(dá)12個(gè)小時(shí)。

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(huì)影響睡眠，不管你信不信。然而，不只有咖啡里面含有咖啡因。晚飯后吃一塊巧克力做甜點(diǎn)？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(huì)喝很多水，所以很容易起夜，那就肯定會(huì)影響你的睡眠。你可以設(shè)一個(gè)鬧鐘，每天按規(guī)律喝水，可以有效緩解你晚上的缺水而睡前大量飲水導(dǎo)致起夜，從而引起睡眠質(zhì)量不佳。

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