想睡個好覺?睡前千萬別吃這些東西

If you've ever had a good night's kip disturbed by cheese, or that last coffee, you'll be aware of these items' ability to wreak havoc on getting some shut-eye.

如果你有過這樣的經歷：好夢被奶酪或者那一杯咖啡打亂，那麼你應該清楚這些物品造成嚴重眩暈的能力。

The difference between having a good night's sleep and falling short of that can be huge. The knock-on effects of sleep deprivation can lead to weight-gain, high blood pressure - and even heart disease.

睡個好覺和缺乏睡眠有着天壤之別。睡眠剝奪的連鎖反應會導致體重增加、高血壓，甚至心臟病。

To this end, sleep has become big business opportunity. There are pills, apps, teas, sprays and books which all promise to help send us off into a deep and replenishing slumber. But if you've tried every lotion, potion, tablet and piece of tech out there and found nothing really works, then there are a few dietary tweaks which might help.

爲此，睡眠已成爲巨大商機。有安眠藥、催眠應用、安眠茶、安眠噴霧和催眠書，所有這些都聲稱能幫助我們進入深度睡眠、睡個好覺。如果你已嘗試過每一種乳液、藥水、藥片和一些技術，但發現這些東西都沒用時，那麼做一些飲食上的調整可能會有所幫助。

It's not always possible to control what you eat - especially when socialising in the evening. But if possible, both nutritionists and sleep experts have put their heads together and revealed in Health what to avoid eating before bed.

控制自己吃什麼並非易事--尤其是晚上社交的時候。但如果可能的話，營養學家和睡眠專家集思廣益，在《健康》雜誌上揭示了睡前該避免吃的食物。

1. Bacon cheeseburger

1. 培根芝士漢堡

It's probably no surprise how wolfing one of these down - however delicious - negatively impacts sleep. After all, it's never been exactly championed as a health food. The fat contained in a bacon cheeseburger stimulates acid production in the stomach. This, in turn, can spill in to the oesophagus, leading to heartburn, which is guaranteed to keep you awake.

關於狼吞虎嚥的吞下這些漢堡（不管多麼美味）會對睡眠產生負面影響這一點，你可能一點都不驚訝。畢竟，它從來都不是健康食品。培根芝士漢堡含有的脂肪會刺激胃生成酸。這反過來又會蔓延至食道、導致胃灼熱，肯定會讓你睡不着。

Foods high in fat such as a cheeseburger also loosen the barrier between the stomach and the oesophagus, which means that same acid can leak into places where it shouldn't be.

芝士漢堡等高脂肪的食物也會鬆開胃和食道間的屏障，這就意味着相同的酸會滲透到它們不該出現的地方。

2. Alcohol

2. 酒

Forget the term 'nightcap', according to the site, having a couple of drinks to unwind before bed time is bad news for having a decent sleep. This is because alcohol metabolises rapidly in our systems - which is why you may find you wake up several times during the night after a few drinks. Not only this, but it also damages the 'quality' of sleep you're getting

網站表示，別提'睡前喝一杯'這句話了，睡前喝幾杯放鬆一下並不能讓你睡得踏實。因爲酒精會在人體系統中迅速代謝--所以喝完幾杯之後，你就會在夜裏清醒。不僅如此，你的睡眠質量也會下降。

Alcohol also amplifies and strengthens any snoring. So if you share a bed, that's something to consider too.

酒精還會讓你的鼾聲更大、更響。所以，如果你和別人同睡一張牀，還是三思而行吧。

3. Dark chocolate

3. 黑巧克力

Bad news for chocoholics or those with a sweet tooth. While dark chocolate is often touted as a healthier alternative to other chocolatey treats, it's not a perfect substitute.

這對巧克力愛好者或甜食愛好者來說是個壞消息。雖然，人們經常將巧克力吹捧爲其它巧克力糖果的健康替代品，但它也並非十全十美。