睡前饮食黑榜

1. Alcohol

酒精

Whilst you might find one glass of wine helps you nod off, alcohol stops you falling into deep sleep.

虽然你可能会觉得一杯葡萄酒可以帮助入睡，但酒精会阻止你进入深度睡眠。

2. Cheese

奶酪

Ever heard people say they have strange dreams after eating lots of cheese?

你是否听人说过，他们吃了很多奶酪后会做奇怪的梦？

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，它会让大脑更加警觉。

So despite your fondness for a post-dinner cheese board, chowing down will only make it harder for you to fall asleep.

尽管你喜欢饭后的奶酪拼盘，但大吃大喝只会让你更难入睡。

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，辣椒中还含有辣椒素，这会使你的身体更难调节温度，从而导致夜间睡不好。

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.

高脂肪食物很难被胃消化，更容易引起胃灼热，从而使你更难入睡。牛排等高蛋白高脂肪食物消化缓慢，可能会扰乱生物钟。

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.

很明显，咖啡中含有咖啡因，因此不宜在睡前饮用——这种兴奋剂会在你的体内停留很长一段时间，甚至十个小时后你仍能感受到它的影响。