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The Foods That Can Help You Sleep Better

You have to eat and you have to sleep, so why not make those two activities work together?

A recent survey revealed that many Americans believed they weren't getting enough deep sleep, leading them to feel tired more often. This lack of quality sleep reportedly affected the participants' moods, health and even their marriages.

能帮助你睡得更好的食物

你必须吃饭，你必须睡觉，那么为什么不让这两种活动协同工作呢？

最近的一项调查显示，许多美国人认为他们没有得到足够的深度睡眠，导致他们更经常感到疲倦。据报道，缺乏优质睡眠影响了参与者的情绪、健康甚至婚姻。

Foods that contain melatonin, a sleep-regulating hormone, can improve your sleep patterns. Almonds, for example, contain melatonin along with magnesium, which has also been linked to improved sleep quality.

含有褪黑激素（一种睡眠调节激素）的食物可以改善你的睡眠模式。例如，杏仁中含有褪黑激素和镁，这也与改善睡眠质量有关。

Turkey has long been linked with drowsiness, likely due to the fact that it has tryptophan in it, an amino acid that increases the production of melatonin.

Along with high levels of protein, turkey may be a good dinner choice before a well-rested evening.According to the Sleep Foundation, cottage cheese is a good combination of lean protein and amino acids, and can help prevent low levels of serotonin in the brain.

Bananas, pineapples, oranges and tart cherries are also good options for quality sleep.

Obviously, while some foods help with sleep, others can hurt.

Most people know that drinking alcohol is bad for sleep patterns and caffeine will make it harder to fall asleep, but the list doesn't end there.

For example, broccoli are very high in fiber. Eating these types of vegetables before bedtime may make you less comfortable while asleep.

Foods that cause heartburn, such as spicy or acidic foods, can also lead to a restless night, and even heartburn in the morning.

长期以来，火鸡与困倦联系在一起，很可能是因为它含有色氨酸，一种能增加褪黑激素生成的氨基酸。

除了高水平的蛋白质，火鸡可能是一个很好的晚餐选择之前，充分休息晚上好。根据对于睡眠基金会来说，白干酪是一种很好的瘦肉蛋白和氨基酸的结合，有助于防止大脑中血清素水平过低。

香蕉、菠萝、橘子和酸樱桃也是优质睡眠的好选择。

显然，有些食物有助于睡眠，而有些食物则会造成伤害。

大多数人都知道喝酒对睡眠模式有害，咖啡因会使人难以入睡，但清单上并没有结束。

例如，花椰菜纤维含量很高。睡前吃这些蔬菜可能会让你在睡觉时感到不舒服。

引起胃灼热的食物，如辛辣或酸性食物，也会导致夜间不安，甚至在早晨出现胃灼热。

美文阅读

㈠其一，这般姿态未必就输，拳头打过来倘若没反应，也就等于落了空；其二，人家为了获胜，绞尽脑汁，殚尽心机，劳累不堪，所赢与付出的脸皮厚度也算相当，甚至其不择卑劣手段，自身人格的污损更是虽赢犹败；其三，人生要输得起，你即便胜算于一时一事，即便把全部好处独揽于己怀，可人们诚服与赞赏的口碑在哪里呢？

所以，输有输的干净，输的舒心；赢有赢的龌龊，赢的无耻。

说到底，人生何为输、何为赢呢！

㈡还有黄秋生主演的电影《老港正传》中的老左，为了所谓的理想和信念，让全家人在天台上一住几十年。

他们的共同特征，其实不是专注，也不是执着于自己的理想和信仰，而是否定日常生活，将日常的幸福剔除出人生的信仰，全心全意地等待一个巨大的机运，将人生全部刷新。

为此，他们把一个像大象一样的庞然大物，引进了自己与家人的生活里，让家人暴露在风口浪尖，时刻被时代浪潮所左右。

㈢人类的努力是不能这样衡量的。牺牲永远比安逸高贵，无私的生命在孤独的死亡中得到升华，世界因为苦难的赐予而变得更加丰饶。