睡不着？那你的饮食习惯很有可能有问题

 　　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 1 sleep. Well, what we're all eating could be the part of the problem. Certain foods can interfere 2 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环。但是国家睡眠基金会的数据，有45%的美国人睡不好或者没睡够。其实，可能是你的饮食习惯导致你的睡眠问题。某些食物会对你的夜间睡眠造成干扰。在此，我们列出了6种会影响你睡眠的食物，还会教你应该吃什么来获得更好的睡眠。
　　1. Wine-ing down
　　1.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 3, that might not be the best idea, “Alcohol makes it harder to fall into a deep reparative sleep.”While a cocktail 4 may help put you to sleep, ultimately the quality of sleep is less than optimal 5.
　　你是否有睡前喝一杯的习惯呢？根据营养学家Dawn Jackson，同时也是“Superfood Swap”的作者，酒精会影响人们进入深度睡眠。一杯鸡尾酒会让你很容易入睡，但是睡眠质量却不高。
　　2. Heavy, late-night dinners
　　2.晚饭吃得过饱过晚
　　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 6 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 7 to digest the big meal, instead of focusing on relaxing into sleep.
　　每天都等着晚上一顿饕餮大餐，那恐怕要费点周折才能睡着。用餐过后身体的大部分能量都会被用于消化食物，吃得多则更加需要额外的能量消化。只要是摄入的食物量大，而且是临近睡前吃，不管吃的是什么，身体都要超时工作来消化，那就不能彻底放松来帮助我们入眠。
　　3. Protein powders
　　3. 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 8 you and make it hard to get to sleep.
　　你最喜欢的蛋白粉上面的标签，你可能从来不留意。上面写着，睡前服用蛋白粉或是添加维生素和矿物质的饮料，会影响你入睡。特别是其中含有维他命B，会让你兴奋、充满活力，并且睡意全无。
　　4. Coffee and caffeine after 12 p.m.
　　4.中午12点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 9 sleep. In fact, caffeine has a very long duration of action and its stimulating 10 effects can last about 12 hours.”
　　在一天的下午或者晚些时候，摄入太多的咖啡因，会影响你的睡眠。事实上，咖啡因能够持续很长的一段时间来影响人们的行为，能让人保持清醒长达12个小时。
　　5. Chocolate and certain teas
　　5. 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，咖啡因会影响睡眠，不管你信不信。然而，不只有咖啡里面含有咖啡因。晚饭后吃一块巧克力做甜点？那你再考虑一下吧。
　　6. Water
　　6.睡前饮水
　　If you find yourself parched 11 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 12 feel dehydrated (and then drinking too much water at night), put alarms on your phone to remind you to drink water throughout the day.
　　如果你感觉到晚上口渴，那睡前你就会喝很多水，所以很容易起夜，那就肯定会影响你的睡眠。你可以设一个闹钟，每天按规律喝水，可以有效缓解你晚上的缺水而睡前大量饮水导致起夜，从而引起睡眠质量不佳。