睡前决不能碰的12种失眠食物_时事_双语阅读-查字典英语网

睡前决不能碰的12种失眠食物

咖啡不利于睡眠当然不奇怪。咖啡因是中枢神经系统的强效兴奋剂，一杯咖啡中的咖啡因含量需要你花6个小时来消化。人们认为一天喝3杯8盎司(小编注：星巴克小杯)的咖啡是适量的，但是最好在睡觉前的12小时都避免喝咖啡。

4. Alcoholic beverages

4.酒精饮料

Alcohol did enable healthy people to fall asleep faster and get deep sleep for some time. However, it reduces their rapid eye movement (REM) sleep, the only phase during the sleep cycle when the body recovers and prepares itself for the waking part of the day. It is recommended to limit alcoholic beverage intake to 1 to 2 servings and to drink them 4 to 6 hours before bedtime. To ensure good sleep, it is best you avoid it.

酒精能让健康的人更快地进入睡眠，而且有时也会深度睡眠。然而，它会减少你的快速眼动睡眠(REM)，这是唯一能让身体充分恢复、为清醒地早晨做好准备的睡眠模式。建议限制酒精饮料的摄入量，并在睡前4〜6小时以上，1〜2份为宜。为了保证良好的睡眠，睡前不饮酒是最好的。

5. Fatty food

5.高脂肪食物

Scientists conducted a study at the University of Minnesota and Minneapolis Veterans’ Affairs Medical Center. They found that foods high in fat may decrease the quality of sleep in humans. They placed rats on a high fat diet for 8 weeks to investigate its effects on sleep, carefully monitoring their sleep-wake cycle and comparing them to rats which were maintained on their regular diet. Results revealed that the sleep cycle of rats which were on a high fat diet turned for the worst. While these rats slept for longer periods than those on regular diet, they had more fragmented sleep and had difficulty staying awake during the day.