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

　　每三个人中，约有一个人受到失眠症的影响，绝大多数成年人每晚都睡不满8小时。

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

　　据睡眠专家说，造成我们不眠之夜的原因可能是我们的睡前饮食。

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

　　作家萨米·马戈(Sammy Margo)的《良好睡眠指南》公布了五种我们在睡前应该经常小食的食品。

　　1. BANANAS

　　1 香蕉

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

　　香蕉富含肌肉放松剂镁，睡眠促进激素5-羟色胺和褪黑激素。

　　A recent survey by Simba Sleep found that the average adult manages just 6 hours and 28 minutes of sleep a night, and misses out on 6 hours and 10 minutes of sleep each week.

　　辛巴睡眠的最近一项调查发现，成人每夜平均睡眠只有6小时28分钟，每周要错过6小时10分钟的睡眠时间。

　　2. HONEY

　　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，葡萄糖可以提醒你的大脑关闭激发清醒意识的食欲肽。

　　3. ALMONDS

　　3 杏仁

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

　　杏仁含有色氨酸和镁，这都有助于自然减弱肌肉和神经功能，同时能稳定你的心律，马戈说。

　　The survey also revealed that a quarter of people are kept up by soaring stress levels.

　　调查还显示，有四分之一的人由于压力水平的攀升而保持失眠水平上升。

　　4. OATS

　　4 燕麦

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

　　据马戈说，燕麦中的谷物能够触发胰岛素分泌并且自然提高血糖含量。燕麦还富含褪黑激素。

　　5. TURKEY

　　5 火鸡

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

　　马戈说，圣诞午宴之后小憩并不是巧合，火鸡充满了引起睡眠欲望的色氨酸。

　　Just 11 per cent of Brits have tried modifying their diet to see how it improves their quality of sleep, according to the recent study.

　　根据最近的研究，只有11%的英国人试图改变他们的饮食来看看如何提高他们的睡眠质量。

　　Of those actively attempting to improve their sleep health through diet, a calming cup of chamomile tea is their sleep aid of choice, followed by a glass of hot milk or some wine.

　　对那些尝试通过积极改善饮食促进睡眠健康的人来说，一杯镇静的洋甘菊茶是他们的助眠之选，随后便是一杯热牛奶或一些葡萄酒。

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