健康贴示：睡前饮食容易影响睡眠

　　在睡前的一段时间里你吃喝了什么对你的睡眠质量有着很大的影响。

1. Eating too much or too little can disrupt sleep. A light snack at bedtime can promote sleep, but too much food can cause digestive discomfort that leads to wakefulness.

吃太多或者吃太少都会扰乱睡眠。睡前吃一点小点心可以促进睡眠，但是吃太多就会引起消化不良导致失眠。

2. Alcohol is a double edged sword. Small amounts of alcohol can help you to fall asleep. But as the body metabolises the alcohol, sleep may become fragmented. Alcohol can dehydrate you, leaving you tired the next day.

饮酒是双刃剑。少量的酒精可以帮助你入睡。但是当身体开始新陈代谢酒精时，睡眠就会开始断断续续的。酒精会让你身体脱水，第二天就会变的很疲惫。

3. Caffeine can disturb sleep. For some people, any food or beverage with caffeine in it can disturb sleep. If you are sensitive to caffeine, avoid it in the afternoon and evening.

咖啡因会打扰睡眠。对一些人来说，任何带有咖啡因的食物都可能打扰到睡眠。如果你对咖啡因敏感的话，在中午和晚上就避免饮用。

　　4. Cut the fat. If you have a high-fat meal in the evening or eat foods that cause you indigestion and heartburn, your sleep can be disturbed.

减少脂肪摄入。如果你在晚上吃了太多肉会引起你消化不良内脏不舒服的话，你的睡眠质量会很差。

5. Do not eat late at night. Sufferers from heartburn or acid reflux should avoid late, heavy meals that delay the emptying of the stomach.

不要在深夜吃东西。想要避免内脏不舒服胃酸上涌等症状久应该避免在深夜还吃很多难以消化的食物。

king fluids too close to bedtime can cause problems. Avoid fluids after dinner to reduce the need to go to the bathroom during the night.

睡前喝太多东西也会出问题。避免晚饭后喝太多东西可以降低晚上起夜上厕所的困扰。