茶、牛奶和其他有助于睡眠的飲料

茶、牛奶和其他有助于睡眠的飲料

We know to avoid coffee and chocolate before bedtime since both contain caffeine and can keep you awake at night. But what to replace those delicious options with?

我們知道睡前不要喝咖啡和吃巧克力，因為它們都含有咖啡因，會讓你晚上睡不著。但是用什么來替代這些美味的選擇呢?

There are some drinks that can actually help set you up for a sleepy night of slumber.

有一些飲料可以幫助你睡個好覺。

Food and drinks that contain certain minerals, therapeutic herbs and tryptophan — an essential amino acid — can aid your body's production of serotonin and melatonin. Those are "important hormones in regulating your sleep," Dr. Matthew Schmitt, a doctor of sleep medicine at Piedmont Healthcare in Georgia, told CNN.

含有某些礦物質(zhì)、治療藥草和色氨酸(一種必需氨基酸)的食物和飲料可以幫助你的身體產(chǎn)生血清素和褪黑素。喬治亞州皮埃蒙特醫(yī)療保健中心的睡眠醫(yī)學(xué)醫(yī)生馬修·施密特博士告訴CNN，這些都是“調(diào)節(jié)睡眠的重要激素”。

Two general rules apply: Stop eating and drinking at least two hours before bed so you can avoid trips to the bathroom and heartburn throughout the night. Avoid caffeine past 2 p.m. and evening alcohol, since the downsides include bathroom runs and interruptions in the deeper stages of sleep, said Dr. Raj Dasgupta, a pulmonary and sleep doctor and an assistant professor of clinical medicine at Keck School of Medicine at the University of Southern California.

有兩個基本原則適用:睡覺前至少兩個小時停止吃喝，這樣你就可以避免整夜上廁所和胃灼熱。南加州大學(xué)凱克醫(yī)學(xué)院的臨床醫(yī)學(xué)助理教授、肺科和睡眠醫(yī)生拉杰·達(dá)斯古普塔說，下午兩點(diǎn)以后不要攝入咖啡因和晚間飲酒，因為這樣做的負(fù)面影響包括上廁所和打斷深度睡眠。

And don't skip out on what the experts call good "sleep hygiene."

不要忽略專家所說的良好的“睡眠衛(wèi)生”。

Supporting sleep with different foods and drinks can "really only work if the person obeys the foundation of good sleep," Dasgupta said.

達(dá)斯古普塔說，用不同的食物和飲料來支持睡眠，“只有當(dāng)人們遵守良好睡眠的基礎(chǔ)時才會真正起作用”。

If you're having trouble sleeping, make sure to consult with your physician or sleep medicine doctor. Here are some soothing and fragrant teas and other beverages that may help usher in the rest you need.

如果你有睡眠障礙，一定要咨詢你的醫(yī)生或睡眠醫(yī)學(xué)醫(yī)生。這里有一些舒緩和芳香的茶和其他飲料，可能有助于引導(dǎo)你的休息。

Chamomile tea
洋甘菊茶

Is it time for a cup of chamomile? Chamomile tea is a sedative and sleep aid traditionally used in different parts of Iran.

是時候喝杯洋甘菊了嗎?甘菊茶是伊朗不同地區(qū)傳統(tǒng)上使用的鎮(zhèn)靜劑和助眠劑。

Chamomile extract, a 2017 study found, improved the sleep quality of older adults and their daily performance in comparison to those who received a placebo.

2017年的一項研究發(fā)現(xiàn)，與服用安慰劑的人相比，洋甘菊提取物改善了老年人的睡眠質(zhì)量和日常表現(xiàn)。

"It's full of antioxidants, promotes calmness and can reduce anxiety," Schmitt said.

“它富含抗氧化劑，能促進(jìn)鎮(zhèn)靜，減少焦慮，”施密特說。

Ashwagandha tea
冬櫻花茶

Ashwagandha, a revered herb of Indian ayurvedic alternative medicine, has traditionally been used to calm the nerves. It might work by mimicking the function of gamma-aminobutyric acid, a neurotransmitter that inhibits excited responses.

冬櫻花是印度阿育吠陀的一種受人尊敬的草藥，傳統(tǒng)上被用來鎮(zhèn)定神經(jīng)。它可能通過模仿γ-氨基丁酸的功能來起作用，氨基丁酸是一種抑制興奮反應(yīng)的神經(jīng)遞質(zhì)。

Ashwagandha may help the body wind down and prepare for sleep, as well as improve overall sleep quality.

冬櫻花可以幫助身體放松，為睡眠做好準(zhǔn)備，同時改善整體睡眠質(zhì)量。

Valerian root tea
纈草茶

Originally hailing from Europe and Asia, valerian is a plant used to treat insomnia, anxiety, depression and menopause symptoms.

纈草起源于歐洲和亞洲，是一種用于治療失眠、焦慮、抑郁和更年期癥狀的植物。

Most of the benefits have been in alleviating insomnia and improving sleep quality for menopausal women. Nearly a third of postmenopausal women who took a valerian capsule twice daily for four weeks reported better sleep quality, found one study.

大多數(shù)好處是緩解失眠和改善更年期婦女的睡眠質(zhì)量。一項研究發(fā)現(xiàn)，在連續(xù)四周每天服用兩次纈草膠囊的絕經(jīng)后婦女中，近三分之一的人報告說睡眠質(zhì)量有所改善。

Warm milk and golden milk tea

溫牛奶和金色奶茶

Thanks to the tryptophan, calcium and magnesium in dairy, drinking warm milk before bed may help you sleep better. The warmth makes the beverage more soothing and easier to digest, Dasgupta said.

由于乳制品中的色氨酸、鈣和鎂，睡前喝熱牛奶可以幫助你睡得更好。達(dá)斯古普塔說，這種溫暖使飲料更舒緩，更容易消化。

"Tryptophan's the amino acid that goes on to produce things like melatonin," he said.

他說:“色氨酸是一種氨基酸，可以產(chǎn)生褪黑激素等物質(zhì)。”

Other beverages for beauty sleep

其他美容睡眠飲料

If cow's milk sends you on too many trips to the bathroom or results in allergic reactions, almond milk is another good source of tryptophan, Dasgupta said.

達(dá)斯古普塔說，如果牛奶讓你上廁所次數(shù)過多，或者導(dǎo)致過敏反應(yīng)，杏仁奶是色氨酸的另一個好來源。

One 8-ounce glass of almond milk also has around 20 milligrams of magnesium, a mineral that helps to support the sleep by regulating neurotransmitters to calm our nervous systems and working with melatonin to control our bodies' sleep-wake cycles.

一杯8盎司的杏仁奶也含有大約20毫克的鎂，鎂是一種礦物質(zhì)，通過調(diào)節(jié)神經(jīng)遞質(zhì)來平靜我們的神經(jīng)系統(tǒng)，和褪黑素一起工作來控制我們身體的睡眠-覺醒周期，從而幫助睡眠。