你喝什么來幫助睡眠?

你喝什么來幫助睡眠?

When winding down you might enjoy sipping a beverage before bedtime, but are there any drinks that could be particularly helpful or harmful for quality sleep?

當(dāng)你放松下來的時候，你可能喜歡在睡前喝一杯飲料，但是有沒有什么飲料對高質(zhì)量的睡眠特別有益或有害呢?

It turns out that experts advise to avoid certain beverages before bedtime -- whereas the research on beverages to promote quality sleep remains not as clear.

事實(shí)證明，專家建議睡前不要喝某些飲料，而有關(guān)提高睡眠質(zhì)量的飲料的研究還不太清楚。

Overall more than a third of adults in the United States don't get enough snoozing time, sleeping less than seven hours, according to the US Centers for Disease Control and Prevention.

美國疾病控制與預(yù)防中心的數(shù)據(jù)顯示，總體而言，超過三分之一的美國成年人睡眠不足，睡眠時間不足7小時。

"Things that contain caffeine are definitely going to be less-than-desirable for most people," said Jessica Garay Redmond, assistant professor in the Department of Nutrition and Food Studies at Syracuse University in New York.

紐約雪城大學(xué)營養(yǎng)與食品研究系助理教授杰西卡·加雷·雷蒙德說:“對大多數(shù)人來說，含咖啡因的食物肯定不那么理想。”

"That's not even just right before bed, but I think depending on a person's caffeine sensitivity, they may need to shut down the caffeine in their day at some point in the afternoon or certainly by dinner time so that they can then have a restful night sleep," she said.

她說:“這甚至不僅僅是睡前，我認(rèn)為，根據(jù)一個人對咖啡因的敏感度，他們可能需要在下午的某個時間或晚餐時間停止攝入咖啡因，這樣他們才能在晚上睡個安穩(wěn)覺。”

In other words, if you typically turn to a cup of joe to revive you during those late afternoon slumps in the office, it might be best to limit the amount you sip. A small study published in the Journal of Clinical Sleep Medicine in 2013 suggests refraining from consuming caffeine within six hours of going to sleep.

換句話說，如果你通常在下午晚些時候在辦公室昏昏沉沉的時候喝一杯咖啡來提神，那么最好限制你的飲用量。2013年發(fā)表在《臨床睡眠醫(yī)學(xué)雜志》上的一項小型研究表明，睡前6小時內(nèi)不要攝入咖啡因。

Redmond added that some genetic tests can help determine your caffeine sensitivity. Caffeine can also be found in certain teas, soda and chocolate -- and while a nightcap might be tempting, experts say alcohol should be avoided, too.

雷德蒙補(bǔ)充說，一些基因測試可以幫助確定你對咖啡因的敏感度。某些茶、蘇打水和巧克力中也含有咖啡因——盡管睡前喝一杯可能很誘人，但專家表示也應(yīng)該避免飲酒。

Alcohol may help you fall asleep, but that's where the benefits end, Rebecca Robbins, a postdoctoral research fellow in the Department of Population Health at NYU Langone Health, told CNN in April. Instead, it traps you in the lighter stages of sleep and "dramatically reduces the quality of your rest at night."

紐約大學(xué)朗格尼分校人口健康系的博士后研究員麗貝卡羅賓斯今年4月對CNN表示，酒精可能會幫助你入睡，但好處僅此而已。相反，它把你困在較淺的睡眠階段，“極大地降低了你晚上的休息質(zhì)量。”

As far as what might be helpful for sleep quality, some studies suggest that consuming milk might help improve falling asleep -- even warm milk mixed with honey.

至于什么可能有助于睡眠質(zhì)量，一些研究表明，喝牛奶可能有助于入睡——甚至是摻有蜂蜜的溫牛奶。

"That's one of those recommendations that's been around for a really long time," Redmond said, adding that milk is a source of tryptophan.

雷德蒙德說:“這是一個已經(jīng)存在了很長時間的建議。”他補(bǔ)充說，牛奶是色氨酸的來源之一。

Tryptophan is an amino acid that can benefit slumber because once it enters your body, it's converted into two brain chemicals associated with sleep: melatonin, which helps regulate your body's natural sleep and wake cycles, and serotonin, which causes relaxation and drowsiness.

色氨酸是一種對睡眠有益的氨基酸，因為一旦它進(jìn)入你的身體，它就會轉(zhuǎn)化成與睡眠有關(guān)的兩種大腦化學(xué)物質(zhì):褪黑激素和血清素，前者有助于調(diào)節(jié)你身體的自然睡眠和醒來周期，后者會導(dǎo)致放松和困倦。

Yet "at this point there's so much research that has looked at the effects of milk and warm milk and there's not necessarily an obvious connection ," Redmond said. "A lot of researchers now suspect that it might be more sort of psychological than anything else."

雷德蒙說:“目前有很多研究都在關(guān)注牛奶和溫牛奶的功效，但這兩者之間并沒有明顯的聯(lián)系。”“許多研究人員現(xiàn)在懷疑，這可能更多是一種心理問題。

As for Redmond, she doesn't have a specific bedtime routine other than "trying to stay hydrated and get some water," she said. "Stay hydrated with water."

至于雷德蒙德，她沒有固定的就寢時間，只是“盡量多喝水”，她說。“這用水來保持身體的水分。

Going to bed even mildly dehydrated can disrupt your sleep, according to the National Sleep Foundation.

美國國家睡眠基金會表示，即使是輕度脫水，上床睡覺也會擾亂你的睡眠。

To stay adequately hydrated, the National Academies of Sciences recommend for men to consume about 3.7 liters, or 15.5 cups, of water on average each day and for women to consume about 2.7 liters, or 11.5 cups.

為了保持充足的水分，美國國家科學(xué)院建議男性每天平均消耗3.7升(15.5杯)的水，女性每天消耗2.7升(11.5杯)的水。甜蜜的夢想。