你喝什么来帮助睡眠?

你喝什么来帮助睡眠?

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?

当你放松下来的时候，你可能喜欢在睡前喝一杯饮料，但是有没有什么饮料对高质量的睡眠特别有益或有害呢?

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.

事实证明，专家建议睡前不要喝某些饮料，而有关提高睡眠质量的饮料的研究还不太清楚。

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.

美国疾病控制与预防中心的数据显示，总体而言，超过三分之一的美国成年人睡眠不足，睡眠时间不足7小时。

"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.

纽约雪城大学营养与食品研究系助理教授杰西卡·加雷·雷蒙德说:“对大多数人来说，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.

她说:“这甚至不仅仅是睡前，我认为，根据一个人对咖啡因的敏感度，他们可能需要在下午的某个时间或晚餐时间停止摄入咖啡因，这样他们才能在晚上睡个安稳觉。”

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.

换句话说，如果你通常在下午晚些时候在办公室昏昏沉沉的时候喝一杯咖啡来提神，那么最好限制你的饮用量。2013年发表在《临床睡眠医学杂志》上的一项小型研究表明，睡前6小时内不要摄入咖啡因。

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.

雷德蒙补充说，一些基因测试可以帮助确定你对咖啡因的敏感度。某些茶、苏打水和巧克力中也含有咖啡因——尽管睡前喝一杯可能很诱人，但专家表示也应该避免饮酒。

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."

纽约大学朗格尼分校人口健康系的博士后研究员丽贝卡罗宾斯今年4月对CNN表示，酒精可能会帮助你入睡，但好处仅此而已。相反，它把你困在较浅的睡眠阶段，“极大地降低了你晚上的休息质量。”

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质量，一些研究表明，喝牛奶可能有助于入睡——甚至是掺有蜂蜜的温牛奶。

"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.

雷德蒙德说:“这是一个已经存在了很长时间的建议。”他补充说，牛奶是色氨酸的来源之一。

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.

色氨酸是一种对睡眠有益的氨基酸，因为一旦它进入你的身体，它就会转化成与睡眠有关的两种大脑化学物质:褪黑激素和血清素，前者有助于调节你身体的自然睡眠和醒来周期，后者会导致放松和困倦。

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."

雷德蒙说:“目前有很多研究都在关注牛奶和温牛奶的功效，但这两者之间并没有明显的联系。”“许多研究人员现在怀疑，这可能更多是一种心理问题。

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，她没有固定的就寝时间，只是“尽量多喝水”，她说。“这用水来保持身体的水分。

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

美国国家睡眠基金会表示，即使是轻度脱水，上床睡觉也会扰乱你的睡眠。

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.

为了保持充足的水分，美国国家科学院建议男性每天平均消耗3.7升(15.5杯)的水，女性每天消耗2.7升(11.5杯)的水。甜蜜的梦想。