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2. When Food Disturbs Sleep 食物也會影響你的睡眠
When you eat late, you wake up tired. Your body will be busy digesting your dinner while you are trying to sleep, so you won't feel rested in the morning. Do not eat anything for at least three hours before bedtime. Also, cut back on eating bacon, cheese, chocolate, ham, potatoes, tomatoes, and sausage, especially before bed. These foods contain tyramine, which inhibits neurochemicals like norepinephrine and can cause insomnia. And, of course if you have sleep problems, caffeine should be cut out.
假如你很晚才吃晚飯的話，你醒來時會感覺到很累。在你試圖想要快點入睡的同時，你的身體正在忙于消化你的晚餐，所以當你在早晨起來時你感覺就像沒有睡過一樣。在睡覺前三小時內不要吃任何食物。此外，切記少吃熏肉、奶酪、巧克力、火腿、土豆、西紅柿和香腸，尤其是在睡覺前更要注意這點。這些食物包含酪胺，它會抑制諸如甲腎上腺素之類的神經化學物質并會導致你失眠。而且，假如你有睡眠問題的話，你就更不應該繼續飲用咖啡因飲料。
Eat for sleep! Try eating more grains at dinner; carbohydrates tend to make people sleepy. Another snooze snack is a warm cup of milk; because milk is rich in the amino acid tryptophan, it can sometimes aid in deep sleep. Mix in natural vanilla flavoring for a soothing snack. Or if you prefer, eat 1 cup of natural yogurt an hour before bedtime.
為了睡覺而吃！試著在晚餐時多吃點谷物；碳水化合物往往會讓人犯困。另一個會讓你犯困的飲料就是一杯溫牛奶；因為牛奶富含色氨酸，在一些情況下它有助于你進入深度睡眠。此外，你還可以在點心中加入點天然的香草調味料。如果你喜歡的話，可以在睡覺前一個小是喝杯原味的酸奶。
