據中國睡眠研究會2021年釋出的報告顯示，中國有超3億人存在睡眠障礙。晚上睡不好，白天就會感到疲憊、易怒，長期慢性失眠還會帶來嚴重後果，比如記性差、脫髮、焦慮、抑鬱，甚至得高血壓、冠心病、心衰的風險遠大於常人。
引發失眠的原因有很多，飲食不當是其中之一。睡前飲食直接影響睡眠質量，專家建議睡前至少2小時之內不要進食過多食物，且應避免攝入以下幾種食物：
【睡前飲食黑榜】
1. Alcohol
酒精
Whilst you might find one glass of wine helps you nod off, alcohol stops you falling into deep sleep.雖然你可能會覺得一杯葡萄酒可以幫助入睡，但酒精會阻止你進入深度睡眠。
[Photo/pexels]
2. Cheese
乳酪
Ever heard people say they have strange dreams after eating lots of cheese?你是否聽人說過，他們吃了很多乳酪後會做奇怪的夢？
Hard cheese contains high levels of the amino acid tyramine which actually makes the brain feel more alert.
硬乳酪含有高水平的酪氨酸，它會讓大腦更加警覺。
So despite your fondness for a post-dinner cheese board, chowing down will only make it harder for you to fall asleep.
儘管你喜歡飯後的乳酪拼盤，但大吃大喝只會讓你更難入睡。
3. Spicy food
辛辣食物
As well as indigestion, chilli peppers contain capsaicin which makes it harder for your body to regulate temperature thus resulting in a less peaceful night’s sleep.除了消化不良，辣椒中還含有辣椒素，這會使你的身體更難調節溫度，從而導致夜間睡不好。
[Photo/pexels]
4. Fatty food
高脂肪食物
Fatty foods are hard for your stomach to digest and are more likely to cause heartburn which makes it more difficult to get to sleep. Fatty foods high in protein, like steak, digest slowly and may disturb our Circadian rhythm.
高脂肪食物很難被胃消化，更容易引起胃灼熱，從而使你更難入睡。牛排等高蛋白高脂肪食物消化緩慢，可能會擾亂生物鐘。
5. Coffee
咖啡
Perhaps obvious, the caffeine in coffee makes it a no-no before bed — the stimulant stays in your system for a long time and you can still be feeling the effects even ten hours later.
很明顯，咖啡中含有咖啡因，因此不宜在睡前飲用——這種興奮劑會在你的體內停留很長一段時間，甚至十個小時後你仍能感受到它的影響。
【睡前飲食紅榜】
1. Bananas
香蕉
Although generally considered an energy-boosting food, bananas are rich in magnesium which relaxes muscles and they also contain serotonin and melatonin, which encourage sleep.
香蕉通常被認為是一種補充能量的食物，但香蕉富含鎂元素，可以放鬆肌肉，還含有5-羥色胺和褪黑素，可以促進睡眠。
[Photo/Pexels]
2. Almonds
杏仁
Known as a great source of healthy fats, almonds are also bursting with tryptophan and magnesium, which both help to naturally reduce muscle and nerve function while also steadying your heart rhythm.
杏仁是健康脂肪的重要來源，還富含色氨酸和鎂元素，這兩種物質都有助於自然放鬆肌肉和神經，同時還能穩定心律。
[Photo/Pexels]
3. Honey
蜂蜜
Just one teaspoon of honey is enough to stimulate the release of melatonin in the brain and shut off orexin (which keeps us alert), thus helping you to wind down.
僅僅一勺蜂蜜就足以刺激大腦釋放褪黑素，並停止釋放增食慾素（使我們保持警覺），從而幫助你放鬆下來。
[Photo/Pexels]
4. Oats
燕麥
As well as being yet another food rich in vitamins, minerals and amino acids which promote sleep-inducing melatonin.
燕麥也富含維生素、礦物質和氨基酸，有助於釋放促進睡眠的褪黑素。
來源：獨立報
編輯：董靜
來源：中國日報網
