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If you've ever had a good night's kip disturbed by cheese, or that last coffee, you'll be aware of these items' ability to wreak havoc on getting some shut-eye.
如果你有过这样的经历：好梦被奶酪或者那一杯咖啡打乱，那么你应该清楚这些物品造成严重眩晕的能力。
The difference between having a good night's sleep and falling short of that can be huge. The knock-on effects of sleep deprivation can lead to weight-gain, high blood pressure - and even heart disease.
睡个好觉和缺乏睡眠有着天壤之别。睡眠剥夺的连锁反应会导致体重增加、高血压，甚至心脏病。
To this end, sleep has become big business opportunity. There are pills, apps, teas, sprays and books which all promise to help send us off into a deep and replenishing slumber. But if you've tried every lotion, potion, tablet and piece of tech out there and found nothing really works, then there are a few dietary tweaks which might help.
为此，睡眠已成为巨大商机。有安眠药、催眠应用、安眠茶、安眠喷雾和催眠书，所有这些都声称能帮助我们进入深度睡眠、睡个好觉。如果你已尝试过每一种乳液、药水、药片和一些技术，但发现这些东西都没用时，那么做一些饮食上的调整可能会有所帮助。
It's not always possible to control what you eat - especially when socialising in the evening. But if possible, both nutritionists and sleep experts have put their heads together and revealed in Health what to avoid eating before bed.
控制自己吃什么并非易事--尤其是晚上社交的时候。但如果可能的话，营养学家和睡眠专家集思广益，在《健康》杂志上揭示了睡前该避免吃的食物。
1. Bacon cheeseburger
1. 培根芝士汉堡
It's probably no surprise how wolfing one of these down - however delicious - negatively impacts sleep. After all, it's never been exactly championed as a health food. The fat contained in a bacon cheeseburger stimulates acid production in the stomach. This, in turn, can spill in to the oesophagus, leading to heartburn, which is guaranteed to keep you awake.
关于狼吞虎咽的吞下这些汉堡（不管多么美味）会对睡眠产生负面影响这一点，你可能一点都不惊讶。毕竟，它从来都不是健康食品。培根芝士汉堡含有的脂肪会刺激胃生成酸。这反过来又会蔓延至食道、导致胃灼热，肯定会让你睡不着。
Foods high in fat such as a cheeseburger also loosen the barrier between the stomach and the oesophagus, which means that same acid can leak into places where it shouldn't be.
芝士汉堡等高脂肪的食物也会松开胃和食道间的屏障，这就意味着相同的酸会渗透到它们不该出现的地方。
2. Alcohol
2. 酒
Forget the term 'nightcap', according to the site, having a couple of drinks to unwind before bed time is bad news for having a decent sleep. This is because alcohol metabolises rapidly in our systems - which is why you may find you wake up several times during the night after a few drinks. Not only this, but it also damages the 'quality' of sleep you're getting
网站表示，别提'睡前喝一杯'这句话了，睡前喝几杯放松一下并不能让你睡得踏实。因为酒精会在人体系统中迅速代谢--所以喝完几杯之后，你就会在夜里清醒。不仅如此，你的睡眠质量也会下降。
Alcohol also amplifies and strengthens any snoring. So if you share a bed, that's something to consider too.
酒精还会让你的鼾声更大、更响。所以，如果你和别人同睡一张床，还是三思而行吧。
3. Dark chocolate
3. 黑巧克力
Bad news for chocoholics or those with a sweet tooth. While dark chocolate is often touted as a healthier alternative to other chocolatey treats, it's not a perfect substitute.
这对巧克力爱好者或甜食爱好者来说是个坏消息。虽然，人们经常将巧克力吹捧为其它巧克力糖果的健康替代品，但它也并非十全十美。
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