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 insufficient¹ sleep. Well, what we're all eating could be the part of the problem. Certain foods can interfere² 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 Swap³, that might not be the best idea, “Alcohol makes it harder to fall into a deep reparative sleep.”While a cocktail⁴ may help put you to sleep, ultimately the quality of sleep is less than optimal⁵.

　　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 digestion⁶ 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 overtime⁷ 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 energize⁸ 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 impair⁹ sleep. In fact, caffeine has a very long duration of action and its stimulating¹⁰ 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 parched¹¹ 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 physically¹² 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。

1 insufficient   

adj.(for，of)不足的，不够的

参考例句：

• There was insufficient evidence to convict him.没有足够证据给他定罪。
• In their day scientific knowledge was insufficient to settle the matter.在他们的时代，科学知识还不能足以解决这些问题。

2 interfere   

v.(in)干涉，干预；(with)妨碍，打扰

参考例句：

• If we interfere, it may do more harm than good.如果我们干预的话，可能弊多利少。
• When others interfere in the affair,it always makes troubles. 别人一卷入这一事件，棘手的事情就来了。

3 swap   

n.交换；vt.交换，用...作交易

参考例句：

• I will swap you my bicycle for your radio.我想拿我的自行车换你的收音机。
• This comic was a swap that I got from Nick.这本漫画书是我从尼克那里换来的。

4 cocktail   

n.鸡尾酒；餐前开胃小吃；混合物

参考例句：

• We invited some foreign friends for a cocktail party.我们邀请了一些外国朋友参加鸡尾酒会。
• At a cocktail party in Hollywood,I was introduced to Charlie Chaplin.在好莱坞的一次鸡尾酒会上，人家把我介绍给查理·卓别林。

5 optimal   

adj.最适宜的；最理想的；最令人满意的

参考例句：

• What is the optimal mix of private and public property rights in natural resources?私人和国家的自然资源产权的最适宜的组合是什么？
• Optimal path planning is a key link for the sailing contest.帆船最优行驶路径规划是帆船比赛取胜的关键环节。

6 digestion   

n.消化，吸收

参考例句：

• This kind of tea acts as an aid to digestion.这种茶可助消化。
• This food is easy of digestion.这食物容易消化。

7 overtime   

adj.超时的，加班的；adv.加班地

参考例句：

• They are working overtime to finish the work.为了完成任务他们正在加班加点地工作。
• He was paid for the overtime he worked.他领到了加班费。

8 energize   

vt.给予(某人或某物)精力、能量

参考例句：

• It is used to energize the city.它的作用是为城市供给能量。
• This is a great way to energize yourself and give yourself more power!这种方法非常棒，可以激活你的能量，让你有更多的活力！

9 impair   

v.损害，损伤；削弱，减少

参考例句：

• Loud noise can impair your hearing.巨大的噪音有损听觉。
• It can not impair the intellectual vigor of the young.这不能磨灭青年人思想活力。

10 stimulating   

adj.有启发性的，能激发人思考的

参考例句：

• shower gel containing plant extracts that have a stimulating effect on the skin 含有对皮肤有益的植物精华的沐浴凝胶
• This is a drug for stimulating nerves. 这是一种兴奋剂。

11 parched   

adj.焦干的；极渴的；v.（使）焦干

参考例句：

• Hot winds parched the crops.热风使庄稼干透了。
• The land in this region is rather dry and parched.这片土地十分干燥。

12 physically   

adj.物质上，体格上，身体上，按自然规律

参考例句：

• He was out of sorts physically,as well as disordered mentally.他浑身不舒服，心绪也很乱。
• Every time I think about it I feel physically sick.一想起那件事我就感到极恶心。