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1.What You Eat Affects How You Sleep
If you could pick the right foods to help you get the best sleep possible, wouldn’t you? And if you knew which foods would hinder your restful slumber, wouldn’t you avoid them? Now’s your chance to learn which foods to eat, and which to steer clear of for a good night’s sleep.
2.Reach for Tryptophan-Rich Foods
We’ve all heard of warm milk’s magical ability to send us off to dreamland. Do you know why it’s true? Dairy foods contain tryptophan, which is a sleep-promoting substance. Other tryptophan-containing foods include poultry, bananas, oats, and honey.
3.Indulge Your Craving for Carbs
Carbohydrate-rich foods complement dairy foods by increasing the level of sleep-inducing tryptophan in the blood. So a few perfect late night snacks to get you snoozing might include a bowl of cereal and milk, yogurt and crackers, or bread and cheese.
4.Have a Snack Before Bedtime
If you struggle with insomnia, a little food in your stomach may help you sleep. But don’t use this as an open invitation to pig out. Keep the snack small. A heavy meal will tax your digestive system, making you uncomfortable and unable to get soothing ZZZs.
5.Put Down the Burger and Fries!
As if you needed another reason to avoid high-fat foods, research shows that people who often eat high-fat foods not only gain weight, they also experience a disruption of their sleep cycles.
6.Beware of Hidden Caffeine
It’s no surprise that an evening cup of coffee might disrupt your sleep. Even moderate caffeine can cause sleep disturbances. But don’t forget about less obvious caffeine sources, like chocolate, cola, tea and decaffeinated coffee. For better sleep, cut all caffeine from your diet after noon each day.
7.Medications May Contain Caffeine
Some over-the-counter and prescription drugs contain caffeine, too, such as pain relievers, weight loss pills, diuretics, and cold medicines. These and other medications may have as much or even more caffeine than a cup of coffee. Check the label of nonprescription drugs or the prescription drug information sheet to see if your medicine interferes with sleep or can cause insomnia.
8.Skip the Nightcap
Here’s the catch-22 with alcohol: It may help you fall asleep faster, but you may experience frequent awakenings, less restful sleep, headaches, night sweats and nightmares. If you’re consuming alcohol in the evening, balance each drink with a glass a water to dilute the alcohol’s effects.
9.Beware of Heavy, Spicy Foods
Lying down with a full belly can make you uncomfortable, since the digestive system slows down when you sleep. And spicy cuisine can lead to heartburn. Make sure to finish a heavy meal at least four hours before bedtime.
10.Keep Protein to a Minimum at Bedtime
Sorry Atkins. Protein, an essential part of our daytime fare, is a poor choice for a bedtime snack. Protein-rich foods are harder to digest. So skip the high-protein snack before bedtime and opt for a glass of warm milk or some sleep-friendly carbs, like crackers.
11.Cut the Fluids by 8 P.M.
Yes, staying hydrated throughout the day is great for your body, but curtail your fluid intake before bed. You’re sure to have interrupted sleep if you’re constantly getting up to go to the bathroom.
12.Don’t Be Fooled by a Relaxing Smoke
Nicotine is a stimulant, with effects similar to caffeine. Avoid smoking before bedtime or if you wake up in the middle of the night.
參考譯文：
一、吃得怎樣睡得看樣
您想選擇適當的食物來幫助您獲得最佳睡眠，是這樣嗎？ 而如果您知道哪些食物會影響你睡眠的，您會避開嗎？ 現在是您學習如何吃以及如何選擇幫助睡眠的食物的大好時機。
二、選擇富含色氨酸食品
我們都聽說過飲用熱牛奶有助于我們進入甜蜜的夢鄉。 您知道原因嗎？ 乳制品中含有一種促進睡眠物質--色氨酸。 其他含色氨酸的食品包括家禽、香蕉、燕麥和蜂蜜。
三、滿足一下睡前饞勁
碳水化合物豐富的食品配合乳制品提高血液中有助睡眠的色氨酸的含量。所以，在深夜吃一小碗優質的夜宵有助于您盡快入睡，如燕麥和牛奶、酸奶和餅干，或面包和奶酪。
四、就寢前來點小吃
如果您受失眠困擾，在胃中增加點食物可能有助于您入睡。 但是不要就此一發不可收。零食只能是少量的，太多的話會增加消化系統負擔，讓您不舒服，也不能讓您安心地呼呼大睡。
五、扔掉漢堡和薯條
仿佛您需要一個理由來避免高脂食物，研究表明，經常吃高脂食物人，不僅會增加體重，還會影響睡眠周期。
六、謹防隱性咖啡因
晚上喝一杯咖啡可能會影響您的睡眠這并不希奇。 即使不多的咖啡因也會導致睡眠障礙。 但可別忘了不太顯眼的咖啡因來源：如巧克力、 可樂、 茶和低咖啡因咖啡。 為了更好地睡眠，每天中午以后應戒除所有含咖啡因的飲食。
七、關注可能含有咖啡因的藥物
一些非處方藥和處方藥也含有咖啡因，如止痛藥，減肥藥、利尿藥和感冒藥。 這些藥品以及其它藥品所含有的咖啡因可能與一杯咖啡所含的咖啡因一樣多甚至還要更多。 所以請檢查 一下非處方藥或處方藥標簽上的說明，看您的藥是否會影響睡眠或可能會導致失眠。
八、戒除睡前飲料
這是關于酒精的兩難選擇：它可以幫助您更快地入睡，但您可能會遭遇頻繁醒來、睡眠不安穩、頭痛、盜汗和做惡夢。如果您喜歡晚上飲酒，那每次可用一杯水稀釋一下減少酒精的影響。
九、謹防吃得太多及辛辣食品
睡前吃得太飽會讓您不舒服，因為睡覺時消化系功能就慢慢減弱下來， 而辛辣的菜會引起燒心。 所以請確保在睡覺前至少四小時吃完大餐。
十、睡前盡量減少蛋白質攝入量
肉食、蛋白質是我們日常飲食的重要組成部分，但卻不是睡前小吃的好選擇。富含蛋白質的食物難以消化，所以睡前應戒除高蛋白質小吃，而選擇一杯溫牛奶或像餅干這樣一些有助睡眠的睡前碳水化合物食品。
十一、晚上八點鐘以后不再攝入液體
是的，白天身體內多點水對您的身體有很多好處，但睡前應限制液體的攝入量。否則，保準您要不斷起身去衛生間而影響您的睡眠。
十二、不要被“賽神仙香煙”所迷惑
尼古丁是一種作用類似于咖啡因的興奮劑。睡前應避免吸煙，即使您半夜醒來也應如此。
If you could pick the right foods to help you get the best sleep possible, wouldn’t you? And if you knew which foods would hinder your restful slumber, wouldn’t you avoid them? Now’s your chance to learn which foods to eat, and which to steer clear of for a good night’s sleep.
2.Reach for Tryptophan-Rich Foods
We’ve all heard of warm milk’s magical ability to send us off to dreamland. Do you know why it’s true? Dairy foods contain tryptophan, which is a sleep-promoting substance. Other tryptophan-containing foods include poultry, bananas, oats, and honey.
3.Indulge Your Craving for Carbs
Carbohydrate-rich foods complement dairy foods by increasing the level of sleep-inducing tryptophan in the blood. So a few perfect late night snacks to get you snoozing might include a bowl of cereal and milk, yogurt and crackers, or bread and cheese.
4.Have a Snack Before Bedtime
If you struggle with insomnia, a little food in your stomach may help you sleep. But don’t use this as an open invitation to pig out. Keep the snack small. A heavy meal will tax your digestive system, making you uncomfortable and unable to get soothing ZZZs.
5.Put Down the Burger and Fries!
As if you needed another reason to avoid high-fat foods, research shows that people who often eat high-fat foods not only gain weight, they also experience a disruption of their sleep cycles.
6.Beware of Hidden Caffeine
It’s no surprise that an evening cup of coffee might disrupt your sleep. Even moderate caffeine can cause sleep disturbances. But don’t forget about less obvious caffeine sources, like chocolate, cola, tea and decaffeinated coffee. For better sleep, cut all caffeine from your diet after noon each day.
7.Medications May Contain Caffeine
Some over-the-counter and prescription drugs contain caffeine, too, such as pain relievers, weight loss pills, diuretics, and cold medicines. These and other medications may have as much or even more caffeine than a cup of coffee. Check the label of nonprescription drugs or the prescription drug information sheet to see if your medicine interferes with sleep or can cause insomnia.
8.Skip the Nightcap
Here’s the catch-22 with alcohol: It may help you fall asleep faster, but you may experience frequent awakenings, less restful sleep, headaches, night sweats and nightmares. If you’re consuming alcohol in the evening, balance each drink with a glass a water to dilute the alcohol’s effects.
9.Beware of Heavy, Spicy Foods
Lying down with a full belly can make you uncomfortable, since the digestive system slows down when you sleep. And spicy cuisine can lead to heartburn. Make sure to finish a heavy meal at least four hours before bedtime.
10.Keep Protein to a Minimum at Bedtime
Sorry Atkins. Protein, an essential part of our daytime fare, is a poor choice for a bedtime snack. Protein-rich foods are harder to digest. So skip the high-protein snack before bedtime and opt for a glass of warm milk or some sleep-friendly carbs, like crackers.
11.Cut the Fluids by 8 P.M.
Yes, staying hydrated throughout the day is great for your body, but curtail your fluid intake before bed. You’re sure to have interrupted sleep if you’re constantly getting up to go to the bathroom.
12.Don’t Be Fooled by a Relaxing Smoke
Nicotine is a stimulant, with effects similar to caffeine. Avoid smoking before bedtime or if you wake up in the middle of the night.
參考譯文：
一、吃得怎樣睡得看樣
您想選擇適當的食物來幫助您獲得最佳睡眠，是這樣嗎？ 而如果您知道哪些食物會影響你睡眠的，您會避開嗎？ 現在是您學習如何吃以及如何選擇幫助睡眠的食物的大好時機。
二、選擇富含色氨酸食品
我們都聽說過飲用熱牛奶有助于我們進入甜蜜的夢鄉。 您知道原因嗎？ 乳制品中含有一種促進睡眠物質--色氨酸。 其他含色氨酸的食品包括家禽、香蕉、燕麥和蜂蜜。
三、滿足一下睡前饞勁
碳水化合物豐富的食品配合乳制品提高血液中有助睡眠的色氨酸的含量。所以，在深夜吃一小碗優質的夜宵有助于您盡快入睡，如燕麥和牛奶、酸奶和餅干，或面包和奶酪。
四、就寢前來點小吃
如果您受失眠困擾，在胃中增加點食物可能有助于您入睡。 但是不要就此一發不可收。零食只能是少量的，太多的話會增加消化系統負擔，讓您不舒服，也不能讓您安心地呼呼大睡。
五、扔掉漢堡和薯條
仿佛您需要一個理由來避免高脂食物，研究表明，經常吃高脂食物人，不僅會增加體重，還會影響睡眠周期。
六、謹防隱性咖啡因
晚上喝一杯咖啡可能會影響您的睡眠這并不希奇。 即使不多的咖啡因也會導致睡眠障礙。 但可別忘了不太顯眼的咖啡因來源：如巧克力、 可樂、 茶和低咖啡因咖啡。 為了更好地睡眠，每天中午以后應戒除所有含咖啡因的飲食。
七、關注可能含有咖啡因的藥物
一些非處方藥和處方藥也含有咖啡因，如止痛藥，減肥藥、利尿藥和感冒藥。 這些藥品以及其它藥品所含有的咖啡因可能與一杯咖啡所含的咖啡因一樣多甚至還要更多。 所以請檢查 一下非處方藥或處方藥標簽上的說明，看您的藥是否會影響睡眠或可能會導致失眠。
八、戒除睡前飲料
這是關于酒精的兩難選擇：它可以幫助您更快地入睡，但您可能會遭遇頻繁醒來、睡眠不安穩、頭痛、盜汗和做惡夢。如果您喜歡晚上飲酒，那每次可用一杯水稀釋一下減少酒精的影響。
九、謹防吃得太多及辛辣食品
睡前吃得太飽會讓您不舒服，因為睡覺時消化系功能就慢慢減弱下來， 而辛辣的菜會引起燒心。 所以請確保在睡覺前至少四小時吃完大餐。
十、睡前盡量減少蛋白質攝入量
肉食、蛋白質是我們日常飲食的重要組成部分，但卻不是睡前小吃的好選擇。富含蛋白質的食物難以消化，所以睡前應戒除高蛋白質小吃，而選擇一杯溫牛奶或像餅干這樣一些有助睡眠的睡前碳水化合物食品。
十一、晚上八點鐘以后不再攝入液體
是的，白天身體內多點水對您的身體有很多好處，但睡前應限制液體的攝入量。否則，保準您要不斷起身去衛生間而影響您的睡眠。
十二、不要被“賽神仙香煙”所迷惑
尼古丁是一種作用類似于咖啡因的興奮劑。睡前應避免吸煙，即使您半夜醒來也應如此。
