能让你安睡一整夜的五种食物

Earlier this week we learned that sleep deprivation could be shaving years off our lives. That’s not good news for anyone, but it’s especially troublesome for people who want to get more sleep but are having trouble physically doing so.

早前我们得知，睡眠不足可能缩短人的寿命。这不是个好消息，对那些需要多睡睡可就是睡不着的人来说更是不妙。

While there are plenty of medical and herbal aids to help combat sleeplessness, altering your diet can also help you drift off more efficiently. Below, five healthy foods that have been linked to a better night’s sleep.

虽然有很多医疗手段和本草药方有助于缓解睡眠问题，但改变饮食能更有效地帮你入睡。以下是五种有助于睡眠的健康食物。

Sweet potatoes

红薯

Sweet potatoes are great sources of potassium, magnesium, and calcium to help you relax,” nutrition director Jaclyn London told Good Housekeeping. She suggests swapping a baked sweet potato for whatever you eat right before going to bed.

“红薯富含钾、镁和钙，它们能帮你放松身体。” 美国生活类杂志《好管家》的营养主管杰克琳.伦敦说。她建议睡前吃块烤红薯来代替其他食物。

Banana

香蕉

The fruit contains a good amount of magnesium and potassium, both of which can help your muscles relax and help you catch some Zs, reports NDTV.

据印度电视台NDTV报道，香蕉中含有大量的镁和钾，它们都有助于松弛肌肉，帮助你进入梦乡。

Nuts

坚果

If you’re not a banana fan, NDTV also suggests almonds as a good before-bed snack, thanks to their magnesium content. Good Housekeeping recommends Pistachios for the same reason (they also have vitamin B6), but warns against consuming more than an ounce before bed.

如果你不喜欢吃香蕉，NDTV建议吃杏仁，因为杏仁含有镁，适合作为睡前零食。《好管家》也是出于同样的原因推荐了开心果（它同时含有维生素B6），但又警告睡前不能吃太多，不要超过一盎司（约合0.6两）。

Dairy

乳制品

If you’re an insomniac, you’re also probably familiar with the idea that drinking a warm glass of milk will solve the problem. Turns out, any milk product will do the trick. Reader’s Digest suggests breaking out the cheese and crackers before bed, or even a cup of yogurt. Calcium found in dairy products will help the brain use the tryptophan found in dairy to help make sleep-inducing melatonin.

假如你是失眠症患者，可能对这种治疗失眠的方法很熟悉：喝杯温牛奶。事实证明，任何奶制品都有这种功效。美国期刊《读者文摘》建议，睡前吃点搭配奶酪的脆饼干或者干脆喝一杯酸奶。乳制品中含有钙和色氨酸，而钙能帮助大脑利用色氨酸制造有助于睡眠的褪黑素。

Lettuce

生菜

Another interesting suggestion from Reader’s Digest: Lettuce. Having a salad with dinner can help you snooze thanks to lactucarium. Found in lettuce, it has sedative properties and can affect the brain similar to opium.

《读者文摘》还推荐了一种吸引人的食物：生菜。晚饭吃生菜沙拉有助于睡眠。因为生菜里含有莴苣苦素（莴苣阿片的有效成分），这种物质有镇静作用，会像麻醉剂一样对大脑起作用。

Sweet dreams!

祝你好梦！