若想睡個好覺,睡前應避開這些食物
Avoid These Foods Before Bed to Rest Easier
若想睡個好覺，睡前應避開這些食物
Spicy foods – and anything else that gives you acid reflux
辛辣食物——以及其它易造成胃酸迴流的食物
Spicy foods like chili may contribute to heartburn. "If someone experiences acid reflux from spicy foods and lies down right after eating spicy foods, the acids from the stomach can flow back into the esophagus more easily, causing a burning sensation in the chest, which may disturb sleep," says Jessica Clifford, a registered dietitian nutritionist and research associate in the department of food science and human nutrition at Colorado State University.
辣椒等辛辣食物可能會導致胃灼熱。“如果你吃完辛辣食物會出現胃酸迴流的現象，但你還不要命的吃完就躺下睡覺，那胃酸迴流至食道就會變得更容易，進而引起胸腔灼熱、影響睡眠，”持證營養師傑西卡·克利福德（Jessica Clifford）說道，她也是科羅拉多州立大學食品科學與人類營養系的研究助理。
In general, it's best not to tax your digestive tract in that way when you're wanting to calm your body in preparation for drifting off to dreamland.
總的來說，當你想要平靜身體、準備入睡時，最好不要以這種方式加重消化道的負擔。
Alcohol
酒
Forget the nightcap. Consuming alcohol may help some people drift off faster. But apart from other health considerations, it's no sleep aid. That's because it can negatively affect the quality of sleep. It disturbs the most restorative stage of sleep (called REM sleep), causing a person to feel groggier and less rested in the morning, Clifford notes.
不要再想着睡前喝一杯了。喝酒或許能幫助某些人更快地進入夢鄉。但除了其它健康方面的考慮之外，它並不會改善睡眠。因爲它會對睡眠質量產生負面影響。喝酒會擾亂最有助於恢復精力的睡眠階段（稱之爲快相睡眠），導致人們第二天早晨醒來昏昏欲睡、無精打采，克利福德指出。
A reason for the restless nights is that alcohol increases the chemical adenosine, Ansari explains. While that helps to induce sleep initially, once the level of the chemical lessens in the body, you're more likely to wake up in the middle of the night.
安薩里（Ansari）解釋道，酒精會提高腺苷的水平，這也是你喝完酒睡不好的原因。雖然腺苷一開始的時候的確可以促進睡眠，但體內的腺苷水平一旦降低，你就很容易在半夜醒來。
Caffeine – in all its forms
各種形式的咖啡因
Caffeine isn't limited to just coffee. You should also watch your consumption of chocolate – and anything chocolate flavored, from pudding and ice cream to cereal. Avoid especially dark chocolate. While a powerful source of antioxidants, the darker it is, the more caffeine dark chocolate has, Ansari notes. Other sources of caffeine include soda – even if it isn't cola – matcha (derived from green tea), some pain relievers and energy drinks.
不是隻有咖啡才含有咖啡因。您還應該注意巧克力以及任何巧克力口味的食物（布丁、冰淇淋和穀類食品）的攝入。特別要注意黑巧克力。安薩里指出，雖然巧克力含有抗氧化劑，但巧克力的顏色越深，其咖啡因含量就越高。咖啡因的其它來源包括蘇打水——即便不是可樂——抹茶（源自綠茶），一些止痛藥和能量飲料。
While there's no exact cutoff time for avoiding certain foods and drinks before bed, Ansari says the general recommendations are to limit caffeine intake beginning about six to seven hours before bedtime. She notes for those who have caffeine regularly, it's OK to experiment with having it later. Just monitor when it affects sleep and make adjustments accordingly.
雖然沒有明確規定避開特定食物和飲料的睡前時間，但安薩里表示，一般建議睡前六到七個小時不攝入咖啡因。她指出，對於那些經常攝入咖啡因的人而言，時間可以稍微延後，但要注意它對睡眠質量的影響並做出相應調整。
