據(jù)中國睡眠研究會2021年發(fā)布的報(bào)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(yán)重后果，比如記性差、脫發(fā)、焦慮、抑郁，甚至得高血壓、冠心病、心衰的風(fēng)險遠(yuǎn)大于常人。

引發(fā)失眠的原因有很多，飲食不當(dāng)是其中之一。睡前飲食直接影響睡眠質(zhì)量，專家建議睡前至少2小時之內(nèi)不要進(jìn)食過多食物，且應(yīng)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(jìn)入深度睡眠。

2. Cheese
奶酪

Ever heard people say they have strange dreams after eating lots of cheese?
你是否聽人說過，他們吃了很多奶酪后會做奇怪的夢？

Hard cheese contains high levels of the amino acid tyramine which actually makes the brain feel more alert.
硬奶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.
盡管你喜歡飯后的奶酪拼盤，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(diào)節(jié)溫度，從而導(dǎo)致夜間睡不好。

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(nèi)停留很長一段時間，甚至十個小時后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(rèn)為是一種補(bǔ)充能量的食物，但香蕉富含鎂元素，可以放松肌肉，還含有5-羥色胺和褪黑素，可以促進(jìn)睡眠。

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(zhì)都有助于自然放松肌肉和神經(jīng)，同時還能穩(wěn)定心律。

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，并停止釋放增食欲素（使我們保持警覺），從而幫助你放松下來。

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(zhì)和氨基酸，有助于釋放促進(jìn)睡眠的褪黑素。

來源：獨(dú)立報(bào)
編輯：董靜