想要晚上睡得踏实,就不该吃这些东西

 　　There’s nothing more frustrating¹ that lying in bed unable to sleep. Stress, discomfort² or worry can all prevent us dropping off, as can certain foods and drinks. There are top tips you can follow – eat early, eat light, and don’t drink too much fluid for a couple of hours before bed.

　　没有什么比躺在床上却睡不着更让人沮丧的事情了。压力、不舒服或忧虑都会让我们睡不着觉，某些食物和饮料也会让我们睡不着觉。这是你可以照着办的最有效建议：早点吃、吃得少、上床前几小时不要多喝饮料。

　　Aged³ and fermented⁴ cheese

　　陈年发酵奶酪

　　Aged foods such as blue cheese, brie, feta, Cheddar and Parmesan contain an amino acid called tyramine, which boosts the secretion⁵ of the brain stimulant⁶ norepinephrine, causing wakefulness. Tyramine is also thought to be a culprit behind migraines. Pick a young cheese such as cottage cheese instead – it contains tryptophan, another amino acid but one that relaxes us and promotes sleep.

　　放久了的食品，比如臭芝士、布里奶酪、羊乳酪、切达干酪都含有一种叫做酪胺的氨基酸，能促使大脑分泌出去甲肾上腺素兴奋剂，导致人们失眠。酪胺也是引发偏头痛的罪魁祸首。可以选择新鲜的奶酪，比如茅屋奶酪，它含有色氨酸，色氨酸是另一种有助于我们放松和促进睡眠的氨基酸。

　　Yeast⁷ products

　　酵母产品

　　Yeast extracts, such as Vegemite or Marmite, or sourdough bread also contain high amounts of the amino acid tyramine, so are best avoided if you’re struggling to get to sleep.

　　澳洲臭豆腐酱、马麦酱等酵母提取物，或者是酵母面包都含有大量的酪胺氨基酸，所以如果你难以入睡，最好不要吃这些东西。

　　Fermented sauces

　　发酵的酱

　　As fermented foods such as soy sauce and fish sauce also have a high tyramine content, avoid these too close to bedtime too.

　　酱油和鱼酱等发酵酱也含有大量的酪胺，所以最好睡前也不要吃。

　　Coffee

　　咖啡

　　Up to 330mg of caffeine a day can have a positive effect, increasing alertness and concentration (one cup contains around 95mg). However, as it takes up to six hours for caffeine to leave the body if it’s drunk after 4pm it can cause sleeplessness⁸. There’s also caffeine in tea (27mg a cup), decaffeinated coffee (up to 14mg) and certain medications. Drunk in the evening, these can have a deleterious effect on slumber⁹ not just because caffeine is a stimulant but because it has a diuretic effect.

　　每天喝330mg的咖啡因是有积极益处的，能让人更加警觉、注意力也更集中（一杯咖啡大约含有95mg咖啡因）。然而，人体排出咖啡因需要6小时，如果下午4点以后喝咖啡会导致晚上睡不着。茶也含有咖啡因（每杯含27mg），脱咖啡因的咖啡（达14mg）和某些药物也含有咖啡因。在晚上喝这些饮品，会严重影响睡眠，这不仅仅因为咖啡因是一种兴奋剂，而且还因为它有利尿作用。

　　Dark chocolate

　　黑巧克力

　　According to Stephen T Beckett in The Science of Chocolate, dark chocolate contains around 44mg of caffeine per 100g, more than a can of cola (100g is the size of a large bar). It’s also rich in theobromine, another stimulant that quickens heart rate, and the plant chemical epicatechin, which widens blood vessels¹⁰ and has been found by researchers at London’s Kingston University to prolong energy in athletes. Overall, dark chocolate is an energy-inducing food that works against us winding¹¹ down.

　　在巧克力科学中，史蒂芬?T?贝克特表示，每100g黑巧克力含有44mg的咖啡因，比一罐可乐还多（100g是大罐可乐了）。黑巧克力还富含可可碱，这是加速心跳频率的另一种兴奋剂，同时还含有扩张血管的植物化学表儿茶素，英国伦敦金斯顿大学的研究员们发现植物化学表儿茶素可延长运动员的能量。总的来说，黑巧克力是一种诱发能量的食物，会让我们十分精神。

1 frustrating   

adj.产生挫折的，使人沮丧的，令人泄气的v.使不成功( frustrate的现在分词 )；挫败；使受挫折；令人沮丧

参考例句：

• It's frustrating to have to wait so long. 要等这么长时间，真令人懊恼。
• It was a demeaning and ultimately frustrating experience. 那是一次有失颜面并且令人沮丧至极的经历。 来自《简明英汉词典》

2 discomfort   

n.不舒服，不安，难过，困难，不方便

参考例句：

• One has to bear a little discomfort while travelling.旅行中总要忍受一点不便。
• She turned red with discomfort when the teacher spoke.老师讲话时她不好意思地红着脸。

3 aged   

adj.年老的，陈年的

参考例句：

• He had put on weight and aged a little.他胖了，也老点了。
• He is aged,but his memory is still good.他已年老，然而记忆力还好。

4 fermented   

v.（使）发酵( ferment的过去式和过去分词 )；（使）激动；骚动；骚扰

参考例句：

• When wine is fermented, it gives off gas. 酒发酵时发出气泡。 来自《简明英汉词典》
• His speeches fermented trouble among the workers. 他的演讲在工人中引起骚动。 来自辞典例句

5 secretion   

n.分泌

参考例句：

• Is there much secretion from your eyes?你眼里的分泌物多吗？
• In addition,excessive secretion of oil,water scarcity are also major factors.除此之外，油脂分泌过盛、缺水也都是主要因素。

6 stimulant   

n.刺激物，兴奋剂

参考例句：

• It is used in medicine for its stimulant quality.由于它有兴奋剂的特性而被应用于医学。
• Musk is used for perfume and stimulant.麝香可以用作香料和兴奋剂。

7 yeast   

n.酵母；酵母片；泡沫；v.发酵；起泡沫

参考例句：

• Yeast can be used in making beer and bread.酵母可用于酿啤酒和发面包。
• The yeast began to work.酵母开始发酵。

8 sleeplessness   

n.失眠，警觉

参考例句：

• Modern pharmacy has solved the problem of sleeplessness. 现代制药学已经解决了失眠问题。 来自《简明英汉词典》
• The doctors were puzzled by this strange continuous sleeplessness. 医生们对他的奇异的不眠感到疑惑。 来自英语晨读30分（高三）

9 slumber   

n.睡眠，沉睡状态

参考例句：

• All the people in the hotels were wrapped in deep slumber.住在各旅馆里的人都已进入梦乡。
• Don't wake him from his slumber because he needs the rest.不要把他从睡眠中唤醒，因为他需要休息。

10 vessels   

n.血管( vessel的名词复数 )；船；容器；（具有特殊品质或接受特殊品质的）人

参考例句：

• The river is navigable by vessels of up to 90 tons. 90 吨以下的船只可以从这条河通过。 来自《简明英汉词典》
• All modern vessels of any size are fitted with radar installations. 所有现代化船只都有雷达装置。 来自《现代汉英综合大词典》

11 winding   

n.绕，缠，绕组，线圈

参考例句：

• A winding lane led down towards the river.一条弯弯曲曲的小路通向河边。
• The winding trail caused us to lose our orientation.迂回曲折的小道使我们迷失了方向。