6. Red meats

　　6.红肉

　　Some foods like milk, peanut butter, and cheese contain healthy amounts of protein that promote a restful sleep. They are best taken with high-carbohydrate foods for an even better sleep. Red meats are rich in protein. While they are great for weight loss, they contain too much protein. If not paired with carbohydrates during a nighttime meal and when eaten in excess amounts, red meats and other high protein foods can prevent you from sleeping well. Unlike carbohydrates which are fairly easy to digest, the body has a hard time breaking down protein.

　　很多食物比如：牛奶，花生酱和芝士，它们里面都含有健康的蛋白质可以促进睡眠。这些食物最好与富含丰富的碳水化合物一起吃会更有利于睡眠。红色肉类有丰富的蛋白质，所以有助于减重。然而因为蛋白质过于丰富，如果晚餐没有搭配碳酸化合物，又吃得比较多，那你可能就失眠了。蛋白质不像碳水化合物那样好消化，身体需要更多时间来处理。

　　7. Cereals

　　7.燕麦

　　Cereals are typically eaten during breakfast but some folks enjoy making snacks out of them throughout the day. Pairing them with milk in the evening is said to promote sleep, especially since milk has some protein and tryptophan. But this sleep-inducing effect depends largely on what kind of cereal you are eating before going to bed. Majority of the cereals available in the market today have excess amounts of sugar.

　　燕麦是很典型的早餐食物，但是也有一些人喜欢在一天中把它当零食吃。据说燕麦和牛奶一起搭配着吃有助于睡眠，因为牛奶里含有一些蛋白质和色氨酸。但是这种助眠的效果很大程度上取决于睡前你吃的是哪种类型的燕麦。现在很多市场上能够买到的燕麦都含有过多的糖。

　　The main reason why cereals are recommended for encouraging sleep is because it is a high-carbohydrate food. Carbohydrates are quite easy to digest so it doesn’t take much toll on your body during sleep. And because they are paired with milk, a food highly acclaimed for its benefits with regards to sleep, it is no wonder that some people would eat a bowl of cereal at night. Eating cereals rich in sugar unfortunately cancels these beneficial effects.

　　睡前推荐大家吃燕麦，一个重要原因是燕麦是富含碳水化合物的食物。碳水化合物非常易消化，睡觉时不会消耗太多能量。因为燕麦通常跟牛奶一起食用，而牛奶又是很利于睡眠的食物，所以很多人都在晚上会吃一碗燕麦。但如果你吃的是含糖过多燕麦种类的话，那它就完全失去了助眠的效果了。

　　8. Vegetables and fruits

　　8.蔬菜与水果

　　People say that vegetables are good for you. But this is not the case with some vegetables, especially when you’re trying to have a good night’s sleep.

　　人们都说蔬菜和水果非常健康，没错!但如果你正需要好睡眠，那么有些蔬菜就应该避免在睡前吃!

　　Cauliflower and broccoli make nice examples for this. These vegetables contain tryptophan, the same amino acid present in proteins that regulates sleep. Tryptophan does this by assisting in the production of serotonin, a hormone that induces sleepiness. Unfortunately, cauliflower and broccoli are also high in roughage. The roughage makes them difficult to digest. If you eat these vegetables too close to sleeping time, you will still be able to get some shut eye. But your body will take time in digesting them, preventing it from relaxing completely.

　　花椰菜和西兰花就是很好的例子，因为它们含有色氨酸。有助睡眠的蛋白质里也含有同样的氨基酸，色氨酸妨碍睡眠是因为它们会助长血清素的生成，这种激素会影响睡眠。另外，花椰菜和西兰花还是高粗纤维蔬菜，粗纤维难以消化，如果睡前吃的话你还是能睡着，但你的身体还醒着，努力消化着它们。这样你就没法完全休息到啦!

　　Other vegetables that are high in fiber or roughage are bran, cabbage, leafy greens, celery, squash, beans, and white mushrooms. These are veggies you can freely enjoy throughout the day except at night. Some fruits like oranges and raspberries don’t make ideal bedtime snacks either.

　　同类高纤维蔬菜还有麸、卷心菜、绿叶蔬菜、芹菜、南瓜、黄豆和白蘑菇等，这些蔬菜你可以在白天尽情享用，就是别在睡前吃好吗? 水果中有橙子、树莓等不适宜睡前食用。

　　9. Sweets

　　9.甜食

　　We all know that sweets give you that jolt of energy called a “sugar rush”. It is exactly this which will prevent you from sleeping early in the evening, and could keep you up for up to hours depending on the amount of sugar you consumed. But then you experience the “sugar crash” where you are left feeling tired or drained. By the time you hit the sack, you will have less hours of sleep – not what you need if you want to feel fully rested in the morning.

　　我们都知道甜食会为你瞬间补充元气，称为“甜蜜冲击”。吃完甜品之后，它会使你在深夜也能保持清醒，时间长短取决于摄取量。不过接着就要经历“甜蜜的崩溃”了，你很快会变得筋疲力尽，而且睡着了也无法充分休息。

　　10. Junk food

　　10.垃圾食品

　　You’re craving. Junk foods come in many forms. There are candy bars, potato chips, and fast food for starters. But because they are typically high in fats or sugars, giving in to your craving is actually a bad idea.

　　你最容易摄入的东西了，它们包括糖果、薯片、快餐等。它们都是典型的高脂高糖食物，你还是别想了。

　　11. Water

　　11.水

　　Crazy, right? Drink too much water before bedtime you will curse yourself for the night to make several trips to the bathroom. You can keep yourself from drinking water at least 2 hours before bedtime.

　　不信是吗?睡前喝水容易让你起夜上厕所，最好睡前2小时就别喝了。

　　12. Sodas

　　12.苏打水

　　Carbonated sodas are bad for sleep due to a couple of reasons. They are acidic, they contain copious amounts of sugar, they are considered to be ‘junk foods’, and they have caffeine.

　　碳酸苏打水有几大罪状：酸的，富含糖分，被认为是垃圾食品，还有，它们含有咖啡因!

　　更多精彩内容 >> 新东方网英语频道 

　　全国新东方英语课程搜索

（责任编辑：何莹莹）