Eat to Sleep

　　吃饭睡觉

　　It stands to reason then that following overly restrictive diets or diets that put you at risk of nutrient deficiencies can really affect your sleep.But by increasing your intakes of foods rich in specific nutrients,it may well help to promote better sleep quality and duration.

　　这是理所当然的，遵循过度限制的饮食或饮食，使你处于营养缺乏的风险，可以真正影响你的睡眠。但是，通过增加摄入富含特定营养素的食物，这很可能有助于促进更好的睡眠质量和持续时间。

　　Dairy foods,for example,can be great at helping you sleep.Not only is dairy an excellent source of tryptophan,but it also contains magnesium and B vitamins which help to promote the activity and availability of tryptophan.Nuts,like dairy,also contain all the nutrients known to promote increased melatonin production and support its release.

　　例如，乳制品可以很好地帮助你入睡。乳制品不仅是色氨酸的绝佳来源，还含有镁和B族维生素，有助于提高色氨酸的活性和可用性。坚果，像奶制品一样，也含有所有已知的营养物质来促进褪黑激素的产生，并支持它的释放。

　　Fish is a great source of tryptophan and B vitamins.Fish with bones,such as sardines,will also provide magnesium.Including fish in your diet regularly may help to promote healthy melatonin production when you need it.Pulses,beans,and lentils also contain high amounts of tryptophan and B vitamins.Adding some tofu or paneer to a vegetable stew or curry can also help to increase your likelihood of having a great night’s sleep.You could also add in some soya—which is another good source of tryptophan—to optimize your sleep potential.

　　鱼富含色氨酸和B族维生素。有骨头的鱼，如沙丁鱼，也会提供镁。当你需要的时候，定期在你的饮食中包括鱼可能有助于促进健康的褪黑激素的产生。豆类、豆类和小扁豆也含有大量色氨酸和B族维生素。在炖菜或咖喱饭中加入一些豆腐或果酱也有助于增加你睡个好觉的可能性。你也可以添加一些大豆——这是色氨酸的另一个好来源——来优化你的睡眠潜力。

　　And if you’re still struggling to sleep,it might be that you’d benefit from some meat.Meat of all kinds contains all the essential ingredients for a good night’s sleep.So if you can’t nod off at night,maybe think about adding some lean meat to your diet.

　　如果你还在努力入睡，也许你会从一些肉类中受益。各种肉类都含有保证一夜睡眠的所有基本成分。所以，如果你晚上睡不着，可以考虑在饮食中加入一些瘦肉。

　　If you find yourself hungry before bed,for the ideal bed time snack,try a glass of semi-skimmed or skimmed milk,a small banana or a few nuts—all of which can really help to improve your sleep and your willpower the next day.It’s also worth pointing out that it takes around an hour for the tryptophan in foods to reach the brain,so don’t wait until just before bedtime to have your snack.And it’s also advisable to have a balanced diet that includes plenty of foods that are high in tryptophan throughout the day to optimize your chances of a good night’s sleep.

　　如果你在睡前发现自己饿了，想吃点理想的睡前小吃，试试一杯半脱脂或脱脂牛奶、一根小香蕉或几个坚果——所有这些都能真正帮助你改善睡眠，提高第二天的意志力。同样值得指出的是，食物中的色氨酸需要大约一个小时才能到达大脑，所以不要等到临睡前才吃零食。此外，均衡饮食也是明智的，包括全天大量富含色氨酸的食物，以优化你的睡眠机会。