The surprising foods you should ALWAYS eat before bed if you want a good night’s sleep

想要晚上睡得穩(wěn)？那就多吃這些食物

Insomnia affects roughly one in three people, while most adults struggle to get a full eight hours every night.

每三個(gè)人中，約有一個(gè)人受到失眠癥的影響，絕大多數(shù)成年人每晚都睡不滿8小時(shí)。

The reason for our restless nights could be the foods and drinks we’re having just before we go to bed, according to a sleep expert.

據(jù)睡眠專家說，造成我們不眠之夜的原因可能是我們的睡前飲食。

Sammy Margo, author of The Good Sleep Guide, has revealed the five surprising foods we should always snack on before we try to fall asleep.

作家薩米·馬戈（Sammy Margo）的《良好睡眠指南》公布了五種我們在睡前應(yīng)該經(jīng)常小食的食品。

1. BANANAS

1 香蕉

Bananas are rich in magnesium, a muscle relaxant, as well as sleep-promoting hormones serotonin and melatonin.

香蕉富含肌肉放松劑鎂，睡眠促進(jìn)激素5-羥色胺和褪黑激素。

A recent survey by Simba Sleep found that the average adult manages just 6 hours and 28 minutes of sleep a night, and misses out on 6 hours and 10 minutes of sleep each week.

辛巴睡眠的最近一項(xiàng)調(diào)查發(fā)現(xiàn)，成人每夜平均睡眠只有6小時(shí)28分鐘，每周要錯(cuò)過6小時(shí)10分鐘的睡眠時(shí)間。

2. HONEY

2 蜂蜜

A teaspoon of honey contains glucose, which tells your brain to shut off orexin, the chemical known to trigger alertness.

一茶匙蜂蜜含有葡萄糖，葡萄糖可以提醒你的大腦關(guān)閉激發(fā)清醒意識的食欲肽。

3. ALMONDS

3 杏仁

Almonds contain tryptophan and magnesium, which both help to naturally reduce muscle and nerve function while also steadying your heart rhythm, says Margo.

杏仁含有色氨酸和鎂，這都有助于自然減弱肌肉和神經(jīng)功能，同時(shí)能穩(wěn)定你的心律，馬戈說。

The survey also revealed that a quarter of people are kept up by soaring stress levels.

調(diào)查還顯示，有四分之一的人由于壓力水平的攀升而保持失眠水平上升。

4. OATS

4 燕麥

Grains in oatmeal trigger insulin production and raise your blood sugar naturally. Oats are also rich in melatonin, according to Margo.

據(jù)馬戈說，燕麥中的谷物能夠觸發(fā)胰島素分泌并且自然提高血糖含量。燕麥還富含褪黑激素。

5. TURKEY

5 火雞

The post-Christmas lunch nap is no coincidence – turkey is packed with sleep-inducing tryptophan, says Margo.

馬戈說，圣誕午宴之后小憩并不是巧合，火雞充滿了引起睡眠欲望的色氨酸。

Just 11 per cent of Brits have tried modifying their diet to see how it improves their quality of sleep, according to the recent study.

根據(jù)最近的研究，只有11％的英國人試圖改變他們的飲食來看看如何提高他們的睡眠質(zhì)量。

Of those actively attempting to improve their sleep health through diet, a calming cup of chamomile tea is their sleep aid of choice, followed by a glass of hot milk or some wine.

對那些嘗試通過積極改善飲食促進(jìn)睡眠健康的人來說，一杯鎮(zhèn)靜的洋甘菊茶是他們的助眠之選，隨后便是一杯熱牛奶或一些葡萄酒。