茶、牛奶和其他有助于睡眠的饮料

茶、牛奶和其他有助于睡眠的饮料

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?

我们知道睡前不要喝咖啡和吃巧克力，因为它们都含有咖啡因，会让你晚上睡不着。但是用什么来替代这些美味的选择呢?

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

有一些饮料可以帮助你睡个好觉。

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.

含有某些矿物质、治疗药草和色氨酸(一种必需氨基酸)的食物和饮料可以帮助你的身体产生血清素和褪黑素。乔治亚州皮埃蒙特医疗保健中心的睡眠医学医生马修·施密特博士告诉CNN，这些都是“调节睡眠的重要激素”。

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.

有两个基本原则适用:睡觉前至少两个小时停止吃喝，这样你就可以避免整夜上厕所和胃灼热。南加州大学凯克医学院的临床医学助理教授、肺科和睡眠医生拉杰·达斯古普塔说，下午两点以后不要摄入咖啡因和晚间饮酒，因为这样做的负面影响包括上厕所和打断深度睡眠。

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

不要忽略专家所说的良好的“睡眠卫生”。

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

达斯古普塔说，用不同的食物和饮料来支持睡眠，“只有当人们遵守良好睡眠的基础时才会真正起作用”。

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.

如果你有睡眠障碍，一定要咨询你的医生或睡眠医学医生。这里有一些舒缓和芳香的茶和其他饮料，可能有助于引导你的休息。

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.

是时候喝杯洋甘菊了吗?甘菊茶是伊朗不同地区传统上使用的镇静剂和助眠剂。

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年的一项研究发现，与服用安慰剂的人相比，洋甘菊提取物改善了老年人的睡眠质量和日常表现。

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

“它富含抗氧化剂，能促进镇静，减少焦虑，”施密特说。

Ashwagandha tea
冬樱花茶

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.

冬樱花是印度阿育吠陀的一种受人尊敬的草药，传统上被用来镇定神经。它可能通过模仿γ-氨基丁酸的功能来起作用，氨基丁酸是一种抑制兴奋反应的神经递质。

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

冬樱花可以帮助身体放松，为睡眠做好准备，同时改善整体睡眠质量。

Valerian root tea
缬草茶

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

缬草起源于欧洲和亚洲，是一种用于治疗失眠、焦虑、抑郁和更年期症状的植物。

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.

大多数好处是缓解失眠和改善更年期妇女的睡眠质量。一项研究发现，在连续四周每天服用两次缬草胶囊的绝经后妇女中，近三分之一的人报告说睡眠质量有所改善。

Warm milk and golden milk tea

温牛奶和金色奶茶

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、钙和镁，睡前喝热牛奶可以帮助你睡得更好。达斯古普塔说，这种温暖使饮料更舒缓，更容易消化。

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

他说:“色氨酸是一种氨基酸，可以产生褪黑激素等物质。”

Other beverages for beauty sleep

其他美容睡眠饮料

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.

达斯古普塔说，如果牛奶让你上厕所次数过多，或者导致过敏反应，杏仁奶是色氨酸的另一个好来源。

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约20毫克的镁，镁是一种矿物质，通过调节神经递质来平静我们的神经系统，和褪黑素一起工作来控制我们身体的睡眠-觉醒周期，从而帮助睡眠。