if you could pick the right foods to help you get the best sleep possible, wouldn’t you? and if you knew which foods would hinder your restful slumber, wouldn’t you avoid them? now’s your chance to learn which foods to eat, and which to steer clear of for a good night’s sleep.
2.reach for tryptophan-rich foods
we’ve all heard of warm milk’s magical ability to send us off to dreamland. do you know why it’s true? dairy foods contain tryptophan, which is a sleep-promoting substance. other tryptophan-containing foods include poultry, bananas, oats, and honey.
3.indulge your craving for carbs
carbohydrate-rich foods complement dairy foods by increasing the level of sleep-inducing tryptophan in the blood. so a few perfect late night snacks to get you snoozing might include a bowl of cereal and milk, yogurt and crackers, or bread and cheese.
4.have a snack before bedtime
if you struggle with insomnia, a little food in your stomach may help you sleep. but don’t use this as an open invitation to pig out. keep the snack small. a heavy meal will tax your digestive system, making you uncomfortable and unable to get soothing zzzs.
5.put down the burger and fries!
as if you needed another reason to avoid high-fat foods, research shows that people who often eat high-fat foods not only gain weight, they also experience a disruption of their sleep cycles.
6.beware of hidden caffeine
it’s no surprise that an evening cup of coffee might disrupt your sleep. even moderate caffeine can cause sleep disturbances. but don’t forget about less obvious caffeine sources, like chocolate, cola, tea and decaffeinated coffee. for better sleep, cut all caffeine from your diet after noon each day.
7.medications may contain caffeine
some over-the-counter and prescription drugs contain caffeine, too, such as pain relievers, weight loss pills, diuretics, and cold medicines. these and other medications may have as much or even more caffeine than a cup of coffee. check the label of nonprescription drugs or the prescription drug information sheet to see if your medicine interferes with sleep or can cause insomnia.
8.skip the nightcap
here’s the catch-22 with alcohol: it may help you fall asleep faster, but you may experience frequent awakenings, less restful sleep, headaches, night sweats and nightmares. if you’re consuming alcohol in the evening, balance each drink with a glass a water to dilute the alcohol’s effects.
9.beware of heavy, spicy foods
lying down with a full belly can make you uncomfortable, since the digestive system slows down when you sleep. and spicy cuisine can lead to heartburn. make sure to finish a heavy meal at least four hours before bedtime.
10.keep protein to a minimum at bedtime
sorry atkins. protein, an essential part of our daytime fare, is a poor choice for a bedtime snack. protein-rich foods are harder to digest. so skip the high-protein snack before bedtime and opt for a glass of warm milk or some sleep-friendly carbs, like crackers.
11.cut the fluids by 8 p.m.
yes, staying hydrated throughout the day is great for your body, but curtail your fluid intake before bed. you’re sure to have interrupted sleep if you’re constantly getting up to go to the bathroom.
12.don’t be fooled by a relaxing smoke
nicotine is a stimulant, with effects similar to caffeine. avoid smoking before bedtime or if you wake up in the middle of the night.
参考译文：
一、吃得怎样睡得看样
您想选择适当的食物来帮助您获得最佳睡眠，是这样吗？ 而如果您知道哪些食物会影响你睡眠的，您会避开吗？ 现在是您学习如何吃以及如何选择帮助睡眠的食物的大好时机。
二、选择富含色氨酸食品
我们都听说过饮用热牛奶有助于我们进入甜蜜的梦乡。 您知道原因吗？ 乳制品中含有一种促进睡眠物质--色氨酸。 其他含色氨酸的食品包括家禽、香蕉、燕麦和蜂蜜。
三、满足一下睡前馋劲
碳水化合物丰富的食品配合乳制品提高血液中有助睡眠的色氨酸的含量。所以，在深夜吃一小碗优质的夜宵有助于您尽快入睡，如燕麦和牛奶、酸奶和饼干，或面包和奶酪。
四、就寝前来点小吃
如果您受失眠困扰，在胃中增加点食物可能有助于您入睡。 但是不要就此一发不可收。零食只能是少量的，太多的话会增加消化系统负担，让您不舒服，也不能让您安心地呼呼大睡。
五、扔掉汉堡和薯条
仿佛您需要一个理由来避免高脂食物，研究表明，经常吃高脂食物人，不仅会增加体重，还会影响睡眠周期。
六、谨防隐性咖啡因
晚上喝一杯咖啡可能会影响您的睡眠这并不希奇。 即使不多的咖啡因也会导致睡眠障碍。 但可别忘了不太显眼的咖啡因来源：如巧克力、 可乐、 茶和低咖啡因咖啡。 为了更好地睡眠，每天中午以后应戒除所有含咖啡因的饮食。
七、关注可能含有咖啡因的药物
一些非处方药和处方药也含有咖啡因，如止痛药，减肥药、利尿药和感冒药。 这些药品以及其它药品所含有的咖啡因可能与一杯咖啡所含的咖啡因一样多甚至还要更多。 所以请检查 一下非处方药或处方药标签上的说明，看您的药是否会影响睡眠或可能会导致失眠。
八、戒除睡前饮料
这是关于酒精的两难选择：它可以帮助您更快地入睡，但您可能会遭遇频繁醒来、睡眠不安稳、头痛、盗汗和做恶梦。如果您喜欢晚上饮酒，那每次可用一杯水稀释一下减少酒精的影响。
九、谨防吃得太多及辛辣食品
睡前吃得太饱会让您不舒服，因为睡觉时消化系功能就慢慢减弱下来， 而辛辣的菜会引起烧心。 所以请确保在睡觉前至少四小时吃完大餐。
十、睡前尽量减少蛋白质摄入量
肉食、蛋白质是我们日常饮食的重要组成部分，但却不是睡前小吃的好选择。富含蛋白质的食物难以消化，所以睡前应戒除高蛋白质小吃，而选择一杯温牛奶或像饼干这样一些有助睡眠的睡前碳水化合物食品。
十一、晚上八点钟以后不再摄入液体
是的，白天身体内多点水对您的身体有很多好处，但睡前应限制液体的摄入量。否则，保准您要不断起身去卫生间而影响您的睡眠。
十二、不要被“赛神仙香烟”所迷惑
尼古丁是一种作用类似于咖啡因的兴奋剂。睡前应避免吸烟，即使您半夜醒来也应如此。
