Trying to get more shut-eye? Take a look at your diet. Eating the right foods in the hours before you hit the hay may help you fall asleep faster, say experts, and even improve the quality of your sleep. Keep reading for your get-sleepy grocery list, and remember to stop noshing two hours before bedtime to give your body enough time to properly digest.

你正為獲得更多睡眠而努力嗎？看看你的日常飲食吧。專家說，在上床前進食些合適的食物可以幫助你更快進入睡眠，甚至可以改進你的睡眠質(zhì)量。潛心于自己的促睡眠水果清單吧，記住睡前兩小時內(nèi)不要吃點心，以給身體完全消化（食物）足夠的時間。

Almonds

“Almonds are a winner,” says Jacob Teitelbaum, MD, medical director of the Fibromyalgia and Fatigue Centers, and author of the bestselling book From Fatigued to Fantastic! “They contain magnesium, which promotes both sleep and muscle relaxation,” he says. “And they have the added benefit of supplying proteins that can help maintain a stable blood sugar level while sleeping, and help promote sleep by switching you from your alert adrenaline cycle to your rest-and-digest cycle.” Try this bedtime snack: Have a tablespoon of almond butter or a 1-ounce portion of almonds to help your body relax. Photo: Shutterstock

杏仁

“杏仁是一個好東西（勝出者）”，纖維肌痛及慢性疲勞中心醫(yī)務(wù)主任同時也是暢銷書[從疲勞到美妙]作者，醫(yī)學博士雅各布.太圖巴恩說： “杏仁含鎂，鎂既可以改進睡眠也可以促進肌肉放松”，他說，“它還有另外的好處，就是補充蛋白質(zhì)，從而幫助在睡覺過程中維持穩(wěn)定的血糖水平，通過將人體從警戒性腎上腺素循環(huán)轉(zhuǎn)換到休息-消化循環(huán)，從而幫助促進睡眠”。試試這些睡前小吃：吃一大湯匙杏仁醬或者一份一盎司的杏仁來幫助自己身體放松。

來源:可可英語 http://www.ccdyzl.cn/read/201101/123018.shtml