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壞習慣五：睡前吃油膩且難消化的食物
Why It Disrupts Sleep: Heartburn strikes anyone of any age, but it’s the most common GI disorder in older adults. If you’ve ever tried to go to sleep after eating a fatty meal, you’ve probably found the discomfort of stomach acids leaking into your esophagus less than conducive to falling asleep or staying asleep.
為什么影響睡眠：任何人任何年齡都可能會胃灼熱，但這是老年人最常見的胃腸失調毛病。如果你試過在吃了一頓很油膩的飯后去睡覺，你可能會感受到由于胃酸進入食道而引起的不舒服，這不利于入睡或進入睡眠狀態。
EZZZ Fix: Try to eat your last meal of the day at least 2-3 hours before bed time. Should you feel peckish before bed, consider a carbohydrate-rich snack. "Carbs stimulate melatonin production," says Dr. Oexman, "so have a (normal size) bowl of cereal, a half a bagel with a spread of hummus, or a small boiled potato." Or maybe have a serving of jasmine rice. According to the Journal of Clinical Nutrition, eating jasmine rice helped people in a study fall asleep faster than other types of rice. Who knew?
解決方案：嘗試至少在入睡前2-3小時吃每天的最后一頓飯。如果你睡前肚子餓，考慮下富含碳水化合物的小吃吧。“碳水化合物能刺激褪黑激素的生成，”歐克斯曼醫師說道，“所以來一碗（正常大小的碗）麥片，半個抹著鷹嘴豆沙的百吉餅，或者一個小點的煮土豆。”或者吃點香米。根據《臨床營養學雜志》的一項調查研究，吃了香米的人比吃了其他種類的大米的人入睡更快。誰知道呢？
