盘点有助于提高我们睡眠质量的五种食物

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

在每三个人中，就大约会有一个人受到失眠症的影响，而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 before we go to bed, according to a sleep expert.

据一位睡眠专家表示，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 before we try to fall asleep.

作家萨米·马戈的《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。

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1.香蕉

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

香蕉富含肌肉放松剂--镁，此外还有睡眠促进激素5-羟色胺和褪黑激素。

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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，它可以提醒你的大脑关闭激发清醒意识的食欲肽。

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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.

杏仁含有色氨酸和镁，这都有助于合理地减弱肌肉和神经功能，同时能稳定你的心律。

4 燕麦

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

据马戈所说，燕麦中的谷物能够触发胰岛素分泌，并且合理地提高血糖含量。此外，燕麦中还富含褪黑激素。

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5 火鸡

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

马戈表示，圣诞午宴之后的小憩并不是巧合，火鸡中充满了起催眠作用的色氨酸。