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常常覺得睡不好嗎？

大家要知道飲食的習慣可是對睡眠品質有大大的影響呢！

在這裡小編要和大家分享～

什麼樣的飲食習慣會對睡眠有什麼影響呢   

Eating too much or too little can disrupt sleep.

吃太多或吃太少都會擾亂睡眠！

A light snack at bedtime can promote sleep,

but too much food can cause digestive discomfort that leads to wakefulness.

在睡前吃一點小點心對於睡眠是有幫助的，

但如果吃太多太多的話，可是會造成消化系統的不適，令人難以入睡啊！

Alcohol is a double edged sword.

酒精對你的睡眠有好有壞！

a double edged sword 

something that has both good and bad parts or results

Small amounts of alcohol can help you to fall asleep.

But as the body metabolises the alcohol,

sleep may become fragmented.

Alcohol makes insomnia worse and

impairs rapid eye movement (REM) sleep,

the time when the body is in its restorative phase.

It can also dehydrate you,leaving you tired the next day.

有些人習慣在睡覺前喝點小酒助眠其實是ok的喔！

不過喝太多就不行啦～

喝太多酒的話，隔天身體會特別疲累呢！

單字小提醒

*fragmented (adj) 分裂的

*impair (v) 損害

*restorative (n) 使恢復精力的事物

*dehydrate (v) 使脫水

Caffeine can disturb sleep.

咖啡因讓你睡不著！

For some people, any food or beverage with caffeine in it can disturb sleep.

If you are sensitive to caffeine, avoid it in the afternoon and evening.

對咖啡因比較敏感的人，

要盡量不要在下午或晚上吃或喝含有咖啡因的東西喔！

Milk and honey promote sleep.

助眠好幫手－牛奶和蜂蜜！

Milk contains tryptophan, an essential amino acid

that is a natural dietary sleep inducer.

Tryptophan increases the amount of serotonin,

a natural sedative, in the brain.

This is why so many folk remedies include warm milk

with a spoonful of honey, a simple sugar.

牛奶中含有色氨酸，對於我們的大腦是一種天然鎮靜劑！

這就是為什麼有這麼多的民間偏方會用

一杯溫暖的牛奶加一匙蜂蜜助睡眠呢！

 小編每次睡不著都會喝一杯溫熱的牛奶幫助睡眠！

大家也可以試試～

養成良好的睡眠習慣和品質會幫助你在白天工作或讀書時更有效率喔！  

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