盤點有助於提高我們睡眠質量的五種食物

Insomnia affects roughly one in three people, while most adults struggle to get a full eight hours every night.

在每三個人中，就大約會有一個人受到失眠症的影響，而絕大多數成年人每晚都睡不滿8小時。

The reason for our restless nights could be the foods and drinks we're having just before we go to bed, according to a sleep expert.

據一位睡眠專家表示，造成我們不眠之夜的原因可能是我們的睡前飲食。

Sammy Margo, author of The Good Sleep Guide, has revealed the five surprising foods we should always snack on before we try to fall asleep.

作家薩米·馬戈的《良好睡眠指南》公佈了五種我們在睡前應該經常小食的食品。

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1.香蕉

Bananas are rich in magnesium, a muscle relaxant, as well as sleep-promoting hormones serotonin and melatonin.

香蕉富含肌肉放鬆劑--鎂，此外還有睡眠促進激素5-羥色胺和褪黑激素。

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2 蜂蜜

A teaspoon of honey contains glucose, which tells your brain to shut off orexin, the chemical known to trigger alertness.

一茶匙蜂蜜含有葡萄糖，它可以提醒你的大腦關閉激發清醒意識的食慾肽。

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3 杏仁

Almonds contain tryptophan and magnesium, which both help to naturally reduce muscle and nerve function while also steadying your heart rhythm.

杏仁含有色氨酸和鎂，這都有助於合理地減弱肌肉和神經功能，同時能穩定你的心律。

4 燕麥

Grains in oatmeal trigger insulin production and raise your blood sugar naturally. Oats are also rich in melatonin, according to Margo.

據馬戈所說，燕麥中的穀物能夠觸發胰島素分泌，並且合理地提高血糖含量。此外，燕麥中還富含褪黑激素。

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5 火雞

The post-Christmas lunch nap is no coincidence – turkey is packed with sleep-inducing tryptophan, says Margo.

馬戈表示，聖誕午宴之後的小憩並不是巧合，火雞中充滿了起催眠作用的色氨酸。