睡眠小贴士：以下最好的食物可以让你睡个好觉
Sleep has become widely recognized as playing a really important role in our overall health and wellness—alongside diet,stress management,and exercise.
睡眠已经被广泛认为在我们的整体健康中扮演着非常重要的角色——除了饮食、压力管理和锻炼。
Recently,researchers have been learning more about how poor sleep influences our dietary choices,as well as how diet influences sleep quality.Not sleeping for long enough or poor quality sleep are associated with increased food intake,a less healthy diet,and weight gain.Lack of sleep also leads to increased snacking and overeating.And it causes us to want to eat foods high in fat and carbohydrates—with increased chemical rewards to the brain when we do eat these foods.
最近，研究人员对睡眠不足如何影响我们的饮食选择以及饮食如何影响睡眠质量有了更多的了解。睡眠不足或睡眠质量差与食物摄入量增加、饮食不健康和体重增加有关。睡眠不足也会导致更多的零食和暴饮暴食。它使我们想要吃高脂肪和碳水化合物的食物——当我们吃这些食物的时候，大脑会得到更多的化学奖励。
Essentially,poor sleep drives your body to find high energy foods to keep you awake which makes fighting the cravings for unhealthy foods very difficult to resist.But,on the other hand,when we have slept well our appetite hormones are at a normal level.We don’t crave unhealthy food so much—and we can make better choices about what to eat.
从本质上说，睡眠不足会驱使你的身体去寻找高能量的食物来保持清醒，这使得抵抗对不健康食物的渴望变得非常困难。但是，另一方面，当我们睡得好的时候，我们的食欲激素处于正常水平。我们不那么渴望不健康的食物——我们可以在吃什么方面做出更好的选择。
The Science of Sleep
睡眠科学
All cultures around the world have traditions about which foods promote sleep.Foods such as milk,chamomile,kiwi fruit,and tart cherries,have all been said to work wonders for a good night’s sleep.Given how much the food we eat affects us on a day-to-day basis,it is not surprising that our diet plays such a big role in our quality of sleep.What we eat also has a big impact on our organ function,immune system,hormone production,and brain function.
世界上所有的文化都有食物促进睡眠的传统。牛奶、洋甘菊、奇异果和酸樱桃等食物据说都有助于睡眠。考虑到我们每天吃的食物对我们的影响有多大，我们的饮食对我们的睡眠质量起着如此大的作用就不足为奇了。我们吃的东西对我们的器官功能、免疫系统、荷尔蒙分泌和大脑功能也有很大影响。
A really important hormone that controls our sleep patterns is melatonin.Melatonin is produced in the brain and the amount of melatonin you produce,and how efficiently our brain uses it is affected by our diet.One of the biggest influence on our melatonin levels appears to be our intake of a type of protein called tryptophan.Tryptophan is an essential amino acid—the building blocks of proteins.Essential amino acids are a group which our bodies cannot make;it can only be sourced through diet.
控制我们睡眠模式的一种非常重要的激素是褪黑激素。褪黑激素在大脑中产生，你产生的褪黑激素的量，以及我们大脑使用褪黑激素的效率受到我们饮食的影响。对褪黑激素水平的最大影响之一似乎是我们摄入了一种叫做色氨酸的蛋白质。色氨酸是一种必需的氨基酸——蛋白质的组成部分。必需氨基酸是我们身体无法制造的一个群体;只能通过饮食来获取。
Other nutrients that appear to be helpful for sleep include B vitamins and magnesium.This is because they help tryptophan to be more available in the body.If your diet is lacking tryptophan,B vitamins,or magnesium,it is very likely that your melatonin production and secretion will be affected and your sleep quality will be poorer.
其他似乎有助于睡眠的营养素包括B族维生素和镁。这是因为它们有助于色氨酸在体内更容易获得。如果你的饮食缺乏色氨酸、B族维生素或镁，你的褪黑激素的产生和分泌很可能会受到影响，你的睡眠质量也会下降。
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