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Avoid These Foods Before Bed to Rest Easier
若想睡个好觉，睡前应避开这些食物
Spicy foods – and anything else that gives you acid reflux
辛辣食物——以及其它易造成胃酸回流的食物
Spicy foods like chili may contribute to heartburn. "If someone experiences acid reflux from spicy foods and lies down right after eating spicy foods, the acids from the stomach can flow back into the esophagus more easily, causing a burning sensation in the chest, which may disturb sleep," says Jessica Clifford, a registered dietitian nutritionist and research associate in the department of food science and human nutrition at Colorado State University.
辣椒等辛辣食物可能会导致胃灼热。“如果你吃完辛辣食物会出现胃酸回流的现象，但你还不要命的吃完就躺下睡觉，那胃酸回流至食道就会变得更容易，进而引起胸腔灼热、影响睡眠，”持证营养师杰西卡·克利福德（Jessica Clifford）说道，她也是科罗拉多州立大学食品科学与人类营养系的研究助理。
In general, it's best not to tax your digestive tract in that way when you're wanting to calm your body in preparation for drifting off to dreamland.
总的来说，当你想要平静身体、准备入睡时，最好不要以这种方式加重消化道的负担。
Alcohol
酒
Forget the nightcap. Consuming alcohol may help some people drift off faster. But apart from other health considerations, it's no sleep aid. That's because it can negatively affect the quality of sleep. It disturbs the most restorative stage of sleep (called REM sleep), causing a person to feel groggier and less rested in the morning, Clifford notes.
不要再想着睡前喝一杯了。喝酒或许能帮助某些人更快地进入梦乡。但除了其它健康方面的考虑之外，它并不会改善睡眠。因为它会对睡眠质量产生负面影响。喝酒会扰乱最有助于恢复精力的睡眠阶段（称之为快相睡眠），导致人们第二天早晨醒来昏昏欲睡、无精打采，克利福德指出。
A reason for the restless nights is that alcohol increases the chemical adenosine, Ansari explains. While that helps to induce sleep initially, once the level of the chemical lessens in the body, you're more likely to wake up in the middle of the night.
安萨里（Ansari）解释道，酒精会提高腺苷的水平，这也是你喝完酒睡不好的原因。虽然腺苷一开始的时候的确可以促进睡眠，但体内的腺苷水平一旦降低，你就很容易在半夜醒来。
Caffeine – in all its forms
各种形式的咖啡因
Caffeine isn't limited to just coffee. You should also watch your consumption of chocolate – and anything chocolate flavored, from pudding and ice cream to cereal. Avoid especially dark chocolate. While a powerful source of antioxidants, the darker it is, the more caffeine dark chocolate has, Ansari notes. Other sources of caffeine include soda – even if it isn't cola – matcha (derived from green tea), some pain relievers and energy drinks.
不是只有咖啡才含有咖啡因。您还应该注意巧克力以及任何巧克力口味的食物（布丁、冰淇淋和谷类食品）的摄入。特别要注意黑巧克力。安萨里指出，虽然巧克力含有抗氧化剂，但巧克力的颜色越深，其咖啡因含量就越高。咖啡因的其它来源包括苏打水——即便不是可乐——抹茶（源自绿茶），一些止痛药和能量饮料。
While there's no exact cutoff time for avoiding certain foods and drinks before bed, Ansari says the general recommendations are to limit caffeine intake beginning about six to seven hours before bedtime. She notes for those who have caffeine regularly, it's OK to experiment with having it later. Just monitor when it affects sleep and make adjustments accordingly.
虽然没有明确规定避开特定食物和饮料的睡前时间，但安萨里表示，一般建议睡前六到七个小时不摄入咖啡因。她指出，对于那些经常摄入咖啡因的人而言，时间可以稍微延后，但要注意它对睡眠质量的影响并做出相应调整。
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