想要晚上睡得踏實,就不該吃這些東西
There’s nothing more frustrating that lying in bed unable to sleep. Stress, discomfort or worry can all prevent us dropping off, as can certain foods and drinks. There are top tips you can follow – eat early, eat light, and don’t drink too much fluid for a couple of hours before bed.
沒有什麼比躺在牀上卻睡不着更讓人沮喪的事情了。壓力、不舒服或憂慮都會讓我們睡不着覺，某些食物和飲料也會讓我們睡不着覺。這是你可以照着辦的最有效建議：早點吃、吃得少、上牀前幾小時不要多喝飲料。Aged and fermented cheese
陳年發酵奶酪Aged foods such as blue cheese, brie, feta, Cheddar and Parmesan contain an amino acid called tyramine, which boosts the secretion of the brain stimulant norepinephrine, causing wakefulness. Tyramine is also thought to be a culprit behind migraines. Pick a young cheese such as cottage cheese instead – it contains tryptophan, another amino acid but one that relaxes us and promotes sleep.
放久了的食品，比如臭芝士、布里奶酪、羊乳酪、切達乾酪都含有一種叫做酪胺的氨基酸，能促使大腦分泌出去甲腎上腺素興奮劑，導致人們失眠。酪胺也是引發偏頭痛的罪魁禍首。可以選擇新鮮的奶酪，比如茅屋奶酪，它含有色氨酸，色氨酸是另一種有助於我們放鬆和促進睡眠的氨基酸。
Yeast products
酵母產品Yeast extracts, such as Vegemite or Marmite, or sourdough bread also contain high amounts of the amino acid tyramine, so are best avoided if you’re struggling to get to sleep.
澳洲臭豆腐醬、馬麥醬等酵母提取物，或者是酵母麪包都含有大量的酪胺氨基酸，所以如果你難以入睡，最好不要吃這些東西。Fermented sauces
發酵的醬As fermented foods such as soy sauce and fish sauce also have a high tyramine content, avoid these too close to bedtime too.
醬油和魚醬等發酵醬也含有大量的酪胺，所以最好睡前也不要吃。Coffee
咖啡Up to 330mg of caffeine a day can have a positive effect, increasing alertness and concentration (one cup contains around 95mg). However, as it takes up to six hours for caffeine to leave the body if it’s drunk after 4pm it can cause sleeplessness. There’s also caffeine in tea (27mg a cup), decaffeinated coffee (up to 14mg) and certain medications. Drunk in the evening, these can have a deleterious effect on slumber not just because caffeine is a stimulant but because it has a diuretic effect.
每天喝330mg的咖啡因是有積極益處的，能讓人更加警覺、注意力也更集中（一杯咖啡大約含有95mg咖啡因）。然而，人體排出咖啡因需要6小時，如果下午4點以後喝咖啡會導致晚上睡不着。茶也含有咖啡因（每杯含27mg），脫咖啡因的咖啡（達14mg）和某些藥物也含有咖啡因。在晚上喝這些飲品，會嚴重影響睡眠，這不僅僅因爲咖啡因是一種興奮劑，而且還因爲它有利尿作用。
Dark chocolate
黑巧克力According to Stephen T Beckett in The Science of Chocolate, dark chocolate contains around 44mg of caffeine per 100g, more than a can of cola (100g is the size of a large bar). It’s also rich in theobromine, another stimulant that quickens heart rate, and the plant chemical epicatechin, which widens blood vessels and has been found by researchers at London’s Kingston University to prolong energy in athletes. Overall, dark chocolate is an energy-inducing food that works against us winding down.
在巧克力科學中，史蒂芬•T•貝克特表示，每100g黑巧克力含有44mg的咖啡因，比一罐可樂還多（100g是大罐可樂了）。黑巧克力還富含可可鹼，這是加速心跳頻率的另一種興奮劑，同時還含有擴張血管的植物化學表兒茶素，英國倫敦金斯頓大學的研究員們發現植物化學表兒茶素可延長運動員的能量。總的來說，黑巧克力是一種誘發能量的食物，會讓我們十分精神。
