想要晚上睡得踏实,就不该吃这些东西

　　没有什么比躺在床上却睡不着更让人沮丧的事情了。压力、不舒服或忧虑都会让我们睡不着觉，某些食物和饮料也会让我们睡不着觉。这是你可以照着办的最有效建议：早点吃、吃得少、上床前几小时不要多喝饮料。

　　Aged³ and fermented⁴ cheese

　　陈年发酵奶酪

　　Aged foods such as blue cheese, brie, feta, Cheddar and Parmesan contain an amino acid called tyramine, which boosts the secretion⁵ of the brain stimulant⁶ norepinephrine, causing wakefulness. Tyramine is also thought to be a culprit behind migraines. Pick a young cheese such as cottage cheese instead – it contains tryptophan, another amino acid but one that relaxes us and promotes sleep.

　　放久了的食品，比如臭芝士、布里奶酪、羊乳酪、切达干酪都含有一种叫做酪胺的氨基酸，能促使大脑分泌出去甲肾上腺素兴奋剂，导致人们失眠。酪胺也是引发偏头痛的罪魁祸首。可以选择新鲜的奶酪，比如茅屋奶酪，它含有色氨酸，色氨酸是另一种有助于我们放松和促进睡眠的氨基酸。

　　Yeast⁷ products

　　酵母产品

　　Yeast extracts, such as Vegemite or Marmite, or sourdough bread also contain high amounts of the amino acid tyramine, so are best avoided if you’re struggling to get to sleep.

　　澳洲臭豆腐酱、马麦酱等酵母提取物，或者是酵母面包都含有大量的酪胺氨基酸，所以如果你难以入睡，最好不要吃这些东西。

　　Fermented sauces

　　发酵的酱

　　As fermented foods such as soy sauce and fish sauce also have a high tyramine content, avoid these too close to bedtime too.

　　酱油和鱼酱等发酵酱也含有大量的酪胺，所以最好睡前也不要吃。

　　Coffee

　　咖啡

　　Up to 330mg of caffeine a day can have a positive effect, increasing alertness and concentration (one cup contains around 95mg). However, as it takes up to six hours for caffeine to leave the body if it’s drunk after 4pm it can cause sleeplessness⁸. There’s also caffeine in tea (27mg a cup), decaffeinated coffee (up to 14mg) and certain medications. Drunk in the evening, these can have a deleterious effect on slumber⁹ not just because caffeine is a stimulant but because it has a diuretic effect.

　　每天喝330mg的咖啡因是有积极益处的，能让人更加警觉、注意力也更集中（一杯咖啡大约含有95mg咖啡因）。然而，人体排出咖啡因需要6小时，如果下午4点以后喝咖啡会导致晚上睡不着。茶也含有咖啡因（每杯含27mg），脱咖啡因的咖啡（达14mg）和某些药物也含有咖啡因。在晚上喝这些饮品，会严重影响睡眠，这不仅仅因为咖啡因是一种兴奋剂，而且还因为它有利尿作用。

　　Dark chocolate

　　黑巧克力

　　According to Stephen T Beckett in The Science of Chocolate, dark chocolate contains around 44mg of caffeine per 100g, more than a can of cola (100g is the size of a large bar). It’s also rich in theobromine, another stimulant that quickens heart rate, and the plant chemical epicatechin, which widens blood vessels¹⁰ and has been found by researchers at London’s Kingston University to prolong energy in athletes. Overall, dark chocolate is an energy-inducing food that works against us winding¹¹ down.

　　在巧克力科学中，史蒂芬?T?贝克特表示，每100g黑巧克力含有44mg的咖啡因，比一罐可乐还多（100g是大罐可乐了）。黑巧克力还富含可可碱，这是加速心跳频率的另一种兴奋剂，同时还含有扩张血管的植物化学表儿茶素，英国伦敦金斯顿大学的研究员们发现植物化学表儿茶素可延长运动员的能量。总的来说，黑巧克力是一种诱发能量的食物，会让我们十分精神。

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