睡眠质量差？可能是饮食的原因
正文翻译
With the coronavirus pandemic, school and work disruptions and a contentious election season contributing to countless sleepless nights, sleep experts have encouraged people to adopt a variety of measures to overcome their stress-related insomnia. Among their recommendations: engage in regular exercise, establish a nightly bedtime routine and cut back on screen time and social media.
由于新冠疫情，学校和工作的中断，还有充满争议的大选季导致了无数个失眠之夜，睡眠专家鼓励人们采取各种措施来克服压力导致的失眠。他们的建议包括：定期锻炼、养成良好的睡前习惯、减少看手机屏幕和社交媒体的时间。
With the coronavirus pandemic, school and work disruptions and a contentious election season contributing to countless sleepless nights, sleep experts have encouraged people to adopt a variety of measures to overcome their stress-related insomnia. Among their recommendations: engage in regular exercise, establish a nightly bedtime routine and cut back on screen time and social media.由于新冠疫情，学校和工作的中断，还有充满争议的大选季导致了无数个失眠之夜，睡眠专家鼓励人们采取各种措施来克服压力导致的失眠。他们的建议包括：定期锻炼、养成良好的睡前习惯、减少看手机屏幕和社交媒体的时间。
But many people may be overlooking another important factor in poor sleep: diet. A growing body of research suggests that the foods you eat can affect how well you sleep, and your sleep patterns can affect your dietary choices.
但很多人可能忽略了导致睡眠质量差的另一个重要因素：饮食。越来越多的研究表明，人们所吃的食物会影响睡眠质量，睡眠模式也会影响饮食选择。
但很多人可能忽略了导致睡眠质量差的另一个重要因素：饮食。越来越多的研究表明，人们所吃的食物会影响睡眠质量，睡眠模式也会影响饮食选择。
Researchers have found that eating a diet that is high in sugar, saturated fat and processed carbohydrates can disrupt your sleep, while eating more plants, fiber and foods rich in unsaturated fat — such as nuts, olive oil, fish and avocados — seems to have the opposite effect, helping to promote sound sleep.
研究人员发现，糖分、饱和脂肪和加工碳水化合物含量高的饮食会扰乱睡眠，多吃蔬菜、纤维和富含不饱和脂肪的食物——比如坚果、橄榄油、鱼和牛油果——似乎会产生相反的效果，有助于促进良好睡眠。
研究人员发现，糖分、饱和脂肪和加工碳水化合物含量高的饮食会扰乱睡眠，多吃蔬菜、纤维和富含不饱和脂肪的食物——比如坚果、橄榄油、鱼和牛油果——似乎会产生相反的效果，有助于促进良好睡眠。
Much of what we know about sleep and diet comes from large epidemiological studies that, over the years, have found that people who suffer from consistently bad sleep tend to have poorer quality diets, with less protein, fewer fruits and vegetables, and a higher intake of added sugar from foods like sugary beverages, desserts and ultra-processed foods. But by their nature, epidemiological studies can show only correlations, not cause and effect. They cannot explain, for example, whether poor diet precedes and leads to poor sleep, or the reverse.
我们大部分关于睡眠和饮食的知识都来自流行病学研究，多年来，这些研究发现，长期睡眠不好的人往往饮食质量较差，摄入的蛋白质、水果和蔬菜较少，而从含糖饮料、甜点和精加工食品等食物中摄入的添加糖较多。但就其性质而言，流行病学研究只能显示相关性，不能说明因果关系。例如，它们无法解释究竟是饮食不良导致睡眠不良，还是睡眠不良导致饮食不良。
我们大部分关于睡眠和饮食的知识都来自流行病学研究，多年来，这些研究发现，长期睡眠不好的人往往饮食质量较差，摄入的蛋白质、水果和蔬菜较少，而从含糖饮料、甜点和精加工食品等食物中摄入的添加糖较多。但就其性质而言，流行病学研究只能显示相关性，不能说明因果关系。例如，它们无法解释究竟是饮食不良导致睡眠不良，还是睡眠不良导致饮食不良。
To get a better understanding of the relationship between diet and sleep, some researchers have turned to randomized controlled trials in which they tell participants what to eat and then look for changes in their sleep. A number of studies have looked at the impact of a diverse array of individual foods, from warm milk to fruit juice. But those studies often have been small and not very rigorous.
为了更好地理解饮食和睡眠的关系，一些研究人员转向了随机对照试验，告诉参与者该怎么吃，然后观察他们睡眠的变化。许多研究考察了从热牛奶到果汁等各种单独食物的影响。但这些研究往往规模较小，不够严谨。
为了更好地理解饮食和睡眠的关系，一些研究人员转向了随机对照试验，告诉参与者该怎么吃，然后观察他们睡眠的变化。许多研究考察了从热牛奶到果汁等各种单独食物的影响。但这些研究往往规模较小，不够严谨。
Some of these trials have also been funded by the food industry, which can bias results. One study funded by Zespri International, the world’s largest marketer of kiwi fruit, for example, found that people assigned to eat two kiwis an hour before their bedtime every night for four weeks had improvements in their sleep onset, duration and efficiency. The authors of the study attributed their findings in part to an “abundance” of antioxidants in kiwis. But importantly, the study lacked a control group, so it is possible that any benefits could have resulted from the placebo effect.
其中一些试验还得到食品行业的资助，这可能会使结果产生偏差。例如，世界上最大的猕猴桃经销商Zespri国际公司资助的一项研究发现，被安排连续四周每晚睡前一小时吃两颗猕猴桃的人，其睡眠的开始时间、持续时间和质量都有所改善。该研究的研究员们将其发现部分归因于猕猴桃中“富含”的抗氧化剂。但重要的是，该研究缺少对照组，因此起到效果的可能纯粹是安慰剂效应。
其中一些试验还得到食品行业的资助，这可能会使结果产生偏差。例如，世界上最大的猕猴桃经销商Zespri国际公司资助的一项研究发现，被安排连续四周每晚睡前一小时吃两颗猕猴桃的人，其睡眠的开始时间、持续时间和质量都有所改善。该研究的研究员们将其发现部分归因于猕猴桃中“富含”的抗氧化剂。但重要的是，该研究缺少对照组，因此起到效果的可能纯粹是安慰剂效应。
Other studies funded by the cherry industry have found that drinking tart cherry juice can modestly improve sleep in people with insomnia, supposedly by promoting tryptophan, one of the building blocks of the sleep-regulating hormone melatonin. Tryptophan is an amino acid found in many foods, including dairy and turkey, which is one of the reasons commonly given for why so many of us feel so sleepy after our Thanksgiving feasts. But tryptophan has to cross the blood-brain barrier to have any soporific effects, and in the presence of other amino acids found in food it ends up competing, largely unsuccessfully, for absorption. Studies show that eating protein-rich foods such as milk and turkey on their own actually decreases the ability of tryptophan to cross the blood-brain barrier.
樱桃产业资助的研究发现，喝酸樱桃汁可以适度改善失眠症患者的睡眠，据说这是通过增加色氨酸（调节睡眠的荷尔蒙褪黑素的成分之一）来实现的。色氨酸是一种氨基酸，存在于许多食物中，包括乳制品和火鸡，这也是为什么我们很多人在感恩节大餐后会觉得昏昏欲睡的原因之一。但色氨酸必须穿过血脑屏障才能起到催眠作用，而且由于食物中存在其他氨基酸，色氨酸在竞争中往往不会被成功吸收。研究表明，单独摄入蛋白质丰富的食物，如牛奶和火鸡，实际上会降低色氨酸穿过血脑屏障的能力。
樱桃产业资助的研究发现，喝酸樱桃汁可以适度改善失眠症患者的睡眠，据说这是通过增加色氨酸（调节睡眠的荷尔蒙褪黑素的成分之一）来实现的。色氨酸是一种氨基酸，存在于许多食物中，包括乳制品和火鸡，这也是为什么我们很多人在感恩节大餐后会觉得昏昏欲睡的原因之一。但色氨酸必须穿过血脑屏障才能起到催眠作用，而且由于食物中存在其他氨基酸，色氨酸在竞争中往往不会被成功吸收。研究表明，单独摄入蛋白质丰富的食物，如牛奶和火鸡，实际上会降低色氨酸穿过血脑屏障的能力。
One way to enhance tryptophan’s uptake is to pair foods that contain it with carbohydrates. That combination stimulates the release of insulin, which causes competing amino acids to be absorbed by muscles, in turn making it easier for tryptophan to cross into the brain, said Marie-Pierre St-Onge, an associate professor of nutritional medicine at Columbia University Irving Medical Center and the director of the Sleep Center of Excellence at Columbia.
哥伦比亚大学欧文医学中心营养学副教授、哥伦比亚大学卓越睡眠中心主任玛丽·皮埃尔·圣安琪表示，提高色氨酸吸收的一个方法是将含有色氨酸的食物与碳水化合物搭配食用。这种结合能刺激胰岛素释放，导致竞争的氨基酸被肌肉吸收，从而使色氨酸更容易进入大脑。
哥伦比亚大学欧文医学中心营养学副教授、哥伦比亚大学卓越睡眠中心主任玛丽·皮埃尔·圣安琪表示，提高色氨酸吸收的一个方法是将含有色氨酸的食物与碳水化合物搭配食用。这种结合能刺激胰岛素释放，导致竞争的氨基酸被肌肉吸收，从而使色氨酸更容易进入大脑。
Dr. St-Onge has spent years studying the relationship between diet and sleep. Her work suggests that rather than emphasizing one or two specific foods with supposedly sleep-inducing properties, it is better to focus on the overall quality of your diet. In one randomized clinical trial, she and her colleagues recruited 26 healthy adults and controlled what they ate for four days, providing them regular meals prepared by nutritionists while also monitoring how they slept at night. On the fifth day, the subjects were allowed to eat whatever they wanted.
圣安琪博士多年来都在研究饮食和睡眠的关系。她的研究表明，与其强调一到两种特定食物具有催眠作用，还不如把重点放在饮食整体质量上。在一次随机临床试验中，她和同事们招募了26名健康成年人，对他们的饮食进行了四天的控制，为他们提供营养学家准备的常规膳食，同时监测他们晚上的睡眠情况。第五天，受试者可以想吃什么就吃什么。
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圣安琪博士多年来都在研究饮食和睡眠的关系。她的研究表明，与其强调一到两种特定食物具有催眠作用，还不如把重点放在饮食整体质量上。在一次随机临床试验中，她和同事们招募了26名健康成年人，对他们的饮食进行了四天的控制，为他们提供营养学家准备的常规膳食，同时监测他们晚上的睡眠情况。第五天，受试者可以想吃什么就吃什么。
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The researchers discovered that eating more saturated fat and less fiber from foods like vegetables, fruits and whole grains led to reductions in slow-wave sleep, which is the deep, restorative kind. In general, clinical trials have also found that carbohydrates have a significant impact on sleep: People tend to fall asleep much faster at night when they consume a high-carbohydrate diet compared to when they consume a high-fat or high-protein diet. That may have something to do with carbs helping tryptophan cross into the brain more easily.
研究者发现，摄入更多饱和脂肪，更少蔬菜、水果和粗粮等食物中的纤维，会导致慢波睡眠减少，慢波睡眠是一种深度的恢复性睡眠。总的来说，临床试验也发现碳水化合物对睡眠有显著影响：人们在晚上吃高碳水化合物食物时，往往比吃高脂肪或高蛋白食物时入睡更快。这可能与碳水化合物能帮助色氨酸更容易进入大脑有关。
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研究者发现，摄入更多饱和脂肪，更少蔬菜、水果和粗粮等食物中的纤维，会导致慢波睡眠减少，慢波睡眠是一种深度的恢复性睡眠。总的来说，临床试验也发现碳水化合物对睡眠有显著影响：人们在晚上吃高碳水化合物食物时，往往比吃高脂肪或高蛋白食物时入睡更快。这可能与碳水化合物能帮助色氨酸更容易进入大脑有关。
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But the quality of carbs matters. In fact, they can be a double-edged sword when it comes to slumber. Dr. St-Onge has found in her research that when people eat more sugar and simple carbs — such as white bread, bagels, pastries and pasta — they wake up more frequently throughout the night. In other words, eating carbs may help you fall asleep faster, but it is best to consume “complex” carbs that contain fiber, which may help you obtain more deep, restorative sleep.
但碳水化合物的质量也很重要。事实上，它们对睡眠可能是把双刃剑。圣安琪博士在研究中发现，当人们吃更多糖和单一碳水化合物（如白面包、百吉饼、糕点和意大利面）时，夜间醒来的频率会更高。换句话说，吃碳水化合物可以帮助你更快入睡，但最好是吃含有纤维的复合碳水化合物，这能让你获得更深的恢复性睡眠。
但碳水化合物的质量也很重要。事实上，它们对睡眠可能是把双刃剑。圣安琪博士在研究中发现，当人们吃更多糖和单一碳水化合物（如白面包、百吉饼、糕点和意大利面）时，夜间醒来的频率会更高。换句话说，吃碳水化合物可以帮助你更快入睡，但最好是吃含有纤维的复合碳水化合物，这能让你获得更深的恢复性睡眠。
“Complex carbohydrates provide a more stable blood sugar level,” said Dr. St-Onge. “So if blood sugar levels are more stable at night, that could be the reason complex carbohydrates are associated with better sleep.”
“复合碳水化合物能让血糖水平更稳定，”圣安琪博士说。“因此，血糖水平在夜间更稳定，可能就是复合碳水化合物与更好的睡眠相关联的原因。”
“复合碳水化合物能让血糖水平更稳定，”圣安琪博士说。“因此，血糖水平在夜间更稳定，可能就是复合碳水化合物与更好的睡眠相关联的原因。”
One example of a dietary pattern that may be optimal for better sleep is the Mediterranean diet, which emphasizes such foods as vegetables, fruits, nuts, seeds, legumes, whole grains, seafood, poultry, yogurt, herbs and spices and olive oil. Large observational studies have found that people who follow this type of dietary pattern are less likely to suffer from insomnia and short sleep, though more research is needed to confirm the correlation.
地中海饮食可能是提升睡眠质量的理想饮食模式之一，它包括蔬菜、水果、坚果、豆类、全谷类、海鲜、家禽、酸奶、草药、香料和橄榄油等食材。大量观察性研究已经发现，遵循这种饮食模式的人患失眠和睡眠时间短的可能性较小，不过还需要更多的研究来证实这种相关性。
地中海饮食可能是提升睡眠质量的理想饮食模式之一，它包括蔬菜、水果、坚果、豆类、全谷类、海鲜、家禽、酸奶、草药、香料和橄榄油等食材。大量观察性研究已经发现，遵循这种饮食模式的人患失眠和睡眠时间短的可能性较小，不过还需要更多的研究来证实这种相关性。
But the relationship between poor diet and bad sleep is a two-way street: Scientists have found that as people lose sleep, they experience physiological changes that can nudge them to seek out junk food. In clinical trials, healthy adults who are allowed to sleep only four or five hours a night end up consuming more calories and snacking more frequently throughout the day. They experience significantly more hunger and their preference for sweet foods increases.
但不良饮食和糟糕睡眠之间的关系是双向的：科学家发现，当人们缺乏睡眠时，会出现生理上的变化，从而促使他们去寻找垃圾食品。在临床试验中，每晚只允许睡四到五小时的健康成年人最终会消耗更多卡路里，并在一天中更频繁地吃零食。他们的饥饿感明显增加，对甜食的偏好也有所增加。
但不良饮食和糟糕睡眠之间的关系是双向的：科学家发现，当人们缺乏睡眠时，会出现生理上的变化，从而促使他们去寻找垃圾食品。在临床试验中，每晚只允许睡四到五小时的健康成年人最终会消耗更多卡路里，并在一天中更频繁地吃零食。他们的饥饿感明显增加，对甜食的偏好也有所增加。
In men, sleep deprivation stimulates increased levels of ghrelin, the so-called hunger hormone, while in women, restricting sleep leads to lower levels of GLP-1, a hormone that signals satiety,
对男性来说，睡眠不足会刺激被称为“饥饿激素”的胃促生长素水平的上升，而对女性来说，睡眠不足会导致GLP-1的水平下降，这是一种标志着饱腹感的激素。
对男性来说，睡眠不足会刺激被称为“饥饿激素”的胃促生长素水平的上升，而对女性来说，睡眠不足会导致GLP-1的水平下降，这是一种标志着饱腹感的激素。
“So in men, short sleep promotes greater appetite and desire to eat, and in women there is less of a signal that makes you stop eating,” said Dr. St-Onge.
“所以，对男性来说，睡眠时间短会促进更强烈的食欲和进食欲望，而对女性来说，则是让停止进食的信号变少，”圣安琪博士说。
“所以，对男性来说，睡眠时间短会促进更强烈的食欲和进食欲望，而对女性来说，则是让停止进食的信号变少，”圣安琪博士说。
Changes also occur in the brain. Dr. St-Onge found that when men and women were restricted to four hours of nightly sleep for five nights in a row, they had greater activation in reward centers of the brain in response to pepperoni pizza, doughnuts and candy compared to healthy foods such as carrots, yogurt, oatmeal and fruit. After five nights of normal sleep, however, this pattern of stronger brain responses to the junk food disappeared.
他们的大脑也会发生变化。圣安琪博士发现，当男性和女性连续五晚的睡眠时间被限制在四个小时，他们大脑对帕帕罗尼披萨、甜甜圈和糖果的反应，会比对胡萝卜、酸奶、燕麦和水果等健康食品的反应更活跃。但在五晚的正常睡眠之后，大脑对垃圾食品的反应就消失了。
他们的大脑也会发生变化。圣安琪博士发现，当男性和女性连续五晚的睡眠时间被限制在四个小时，他们大脑对帕帕罗尼披萨、甜甜圈和糖果的反应，会比对胡萝卜、酸奶、燕麦和水果等健康食品的反应更活跃。但在五晚的正常睡眠之后，大脑对垃圾食品的反应就消失了。
Another study, led by researchers at King’s College London, also demonstrated how proper sleep can increase your willpower to avoid unhealthy foods. It found that habitually short sleepers who went through a program to help them sleep longer — resulting in their getting roughly an hour of additional sleep each night — had improvements in their diet. The most striking change was that they cut about 10 grams of added sugar from their diets each day, the equivalent of about two and a half teaspoons.
由伦敦国王学院的研究人员领导的另一项研究也证明了适当的睡眠如何能增强避免摄入不健康食品的意志力。研究发现，习惯性睡眠不足的人在完成帮助延长睡眠的项目后——结果是他们每晚大约能多睡一小时——饮食都有所改善。最显著的变化是，他们每日饮食减少了约10克的添加糖，相当于两茶匙半的量。
由伦敦国王学院的研究人员领导的另一项研究也证明了适当的睡眠如何能增强避免摄入不健康食品的意志力。研究发现，习惯性睡眠不足的人在完成帮助延长睡眠的项目后——结果是他们每晚大约能多睡一小时——饮食都有所改善。最显著的变化是，他们每日饮食减少了约10克的添加糖，相当于两茶匙半的量。
The takeaway is that diet and sleep are entwined. Improving one can help you improve the other and vice versa, creating a positive cycle where they perpetuate one another, said Dr. Susan Redline, a senior physician at the Brigham and Women’s Hospital and a professor of sleep medicine at Harvard Medical School who studies diet and sleep disorders.
布莱根妇女医院高级医师、在哈佛大学医学院研究饮食及睡眠紊乱的睡眠医学教授苏珊·雷德琳表示，这说明了饮食和睡眠是密切相关的。提升一方可以帮助你改善另一方，反之亦然，这创造了一个良性循环，让提升互相延续下去。
布莱根妇女医院高级医师、在哈佛大学医学院研究饮食及睡眠紊乱的睡眠医学教授苏珊·雷德琳表示，这说明了饮食和睡眠是密切相关的。提升一方可以帮助你改善另一方，反之亦然，这创造了一个良性循环，让提升互相延续下去。
“The best way to approach health is to emphasize a healthy diet and healthy sleep,” she added. “These are two very important health behaviors that can reinforce each other.”
“获得健康的最好办法，就是强调健康饮食和健康睡眠，”她补充道。“这两个非常重要的健康习惯是可以相互促进的。”
“获得健康的最好办法，就是强调健康饮食和健康睡眠，”她补充道。“这两个非常重要的健康习惯是可以相互促进的。”
评论翻译
placidguy2020
Strikes me that as we get older, sleep becomes trickier. when I was younger I could eat before bed and sleep through the night, no problem. However, now, eating before bed does not affect my ability to GO to sleep, but it does affect my ability to STAY asleep. I'm typically up a few hours later. I read somewhere that it has to do with insulin or cortisone that are secreted after eating.
让我惊讶的是，随着年龄的增长，睡眠变得越来越难。当我年轻的时候，我可以在睡前放心吃东西，然后一觉睡到天亮，这是没有问题的。然而现在，睡前吃饭并不会影响我的睡眠，但会影响我睡眠的时间。通常睡几个小时我就起床了。我在什么地方读到过，这与进食后分泌的胰岛素或可的松有关。
Strikes me that as we get older, sleep becomes trickier. when I was younger I could eat before bed and sleep through the night, no problem. However, now, eating before bed does not affect my ability to GO to sleep, but it does affect my ability to STAY asleep. I'm typically up a few hours later. I read somewhere that it has to do with insulin or cortisone that are secreted after eating.
让我惊讶的是，随着年龄的增长，睡眠变得越来越难。当我年轻的时候，我可以在睡前放心吃东西，然后一觉睡到天亮，这是没有问题的。然而现在，睡前吃饭并不会影响我的睡眠，但会影响我睡眠的时间。通常睡几个小时我就起床了。我在什么地方读到过，这与进食后分泌的胰岛素或可的松有关。
headmoelottie
I agree. I think Age plays a role, but overall health does even more, from my pov. Like, I'm 35 now, when I was slimmer I could eat things and sleep with no issues, but I've shot up 30+ pounds (over the covid19 holiday) now it's harder to sleep. I think certain foods and your overall digestion speed also factors in. Even if you're young, eating a bunch of meat ( or something else that needs longer digestion) requires the help of gravity... From my pov. So laying down could create some issues. Just using what we know, we know that everyone's body goes thru a process, Temp chages etc, for digestion.
我同意。我认为年龄是一个因素，但从我的观点来看，身体健康状况的影响更大。比如，我现在35岁了，当我更瘦的时候，我可以随意吃东西并入睡，没有任何问题，但现在我已经增重了30多磅肉(新冠疫情期间)，现在睡觉很难受。我认为某些食物和你的整体消化速度也有影响。即使你很年轻，吃一堆肉(或其他需要更长时间消化的东西)也需要站起来运动，通过重力帮助消化……所以，睡觉前进食可能会产生一些问题。我们知道每个人的身体都有一个消化过程，温度变化等等。
I agree. I think Age plays a role, but overall health does even more, from my pov. Like, I'm 35 now, when I was slimmer I could eat things and sleep with no issues, but I've shot up 30+ pounds (over the covid19 holiday) now it's harder to sleep. I think certain foods and your overall digestion speed also factors in. Even if you're young, eating a bunch of meat ( or something else that needs longer digestion) requires the help of gravity... From my pov. So laying down could create some issues. Just using what we know, we know that everyone's body goes thru a process, Temp chages etc, for digestion.
我同意。我认为年龄是一个因素，但从我的观点来看，身体健康状况的影响更大。比如，我现在35岁了，当我更瘦的时候，我可以随意吃东西并入睡，没有任何问题，但现在我已经增重了30多磅肉(新冠疫情期间)，现在睡觉很难受。我认为某些食物和你的整体消化速度也有影响。即使你很年轻，吃一堆肉(或其他需要更长时间消化的东西)也需要站起来运动，通过重力帮助消化……所以，睡觉前进食可能会产生一些问题。我们知道每个人的身体都有一个消化过程，温度变化等等。
dontforgetclutchin
How does one get used to this? I seem to get peckish after 2 hours - maybe a big meal 3 hours before bed would be fine?
要怎么习惯呢?我一般在吃完晚餐2小时后就会饿——也许在睡前3小时吃顿大餐就可以了?
How does one get used to this? I seem to get peckish after 2 hours - maybe a big meal 3 hours before bed would be fine?
要怎么习惯呢?我一般在吃完晚餐2小时后就会饿——也许在睡前3小时吃顿大餐就可以了?
missshippy
Someone once told me when I was hungry late at night/wanted seconds: try drinking water. Maybe you’re just thirsty? Changed my entire life from that moment on. room temp water helped me soo much from feeling like I wanna have a big meal. Also switching from drinking cold water to room temp water has helped significantly; I am less hungry.
有人曾经告诉我，如果深夜饿了/还想再吃东西的时候:试着喝点水?从那一刻起改变了我的整个人生。一杯温水帮助我摆脱了想要吃一顿大餐的感觉。另外，把习惯从喝冷水换成喝温水也有很大的帮助;我不那么饿了。
Someone once told me when I was hungry late at night/wanted seconds: try drinking water. Maybe you’re just thirsty? Changed my entire life from that moment on. room temp water helped me soo much from feeling like I wanna have a big meal. Also switching from drinking cold water to room temp water has helped significantly; I am less hungry.
有人曾经告诉我，如果深夜饿了/还想再吃东西的时候:试着喝点水?从那一刻起改变了我的整个人生。一杯温水帮助我摆脱了想要吃一顿大餐的感觉。另外，把习惯从喝冷水换成喝温水也有很大的帮助;我不那么饿了。
mvscribe
I can't sleep when hungry, either. I just had a lightish dinner then couldn't get to sleep and wound up getting up to eat more. I don't know how these people do it. I mean, obviously it works for them, but not for me.
I don't think that there's one answer for everyone on this.
我饿的时候睡不着觉。如果我只吃一顿清淡的晚餐，那晚上就睡不着了，结果起来吃了更多的东西。我不知道这些人是怎么做到的。我是说，显然对他们有用，但对我没用。
我认为每个人都有不同的习惯，适用于你的不一定适用于其他人。
I can't sleep when hungry, either. I just had a lightish dinner then couldn't get to sleep and wound up getting up to eat more. I don't know how these people do it. I mean, obviously it works for them, but not for me.
I don't think that there's one answer for everyone on this.
我饿的时候睡不着觉。如果我只吃一顿清淡的晚餐，那晚上就睡不着了，结果起来吃了更多的东西。我不知道这些人是怎么做到的。我是说，显然对他们有用，但对我没用。
我认为每个人都有不同的习惯，适用于你的不一定适用于其他人。
mvscribe
I eat fairly big meals now, and don't snack -- but I used to. I grew up snacking constantly and did so into my 40s. A few years ago, frustrated with being slightly heavier than I wanted to be, I decided to cut snacking, and I think it's been good for me. (I still occasionally have a snack, but for the most part I try not to). The idea was that I would reduce my average blood sugar which would be healthier, but still, when I sleep I get hungry. Focusing on 3 main meals in the day makes it much easier to eat a higher proportion of healthy food.
我现在的饭量相当大，而且不吃零食——但我过去常常吃。我从小到大一直在吃零食，一直吃到40多岁。几年前，因为体重超了，我决定少吃零食，而且我认为这对我有好处。(现在我偶尔也会吃点零食，但大多数时候我都尽量不吃了)。我想降低我的平均血糖，这样会更健康，但是，当我睡觉时，我还是会感到饥饿。专注于一天中的三顿主餐会让你更容易吃到更多的健康食品。
I eat fairly big meals now, and don't snack -- but I used to. I grew up snacking constantly and did so into my 40s. A few years ago, frustrated with being slightly heavier than I wanted to be, I decided to cut snacking, and I think it's been good for me. (I still occasionally have a snack, but for the most part I try not to). The idea was that I would reduce my average blood sugar which would be healthier, but still, when I sleep I get hungry. Focusing on 3 main meals in the day makes it much easier to eat a higher proportion of healthy food.
我现在的饭量相当大，而且不吃零食——但我过去常常吃。我从小到大一直在吃零食，一直吃到40多岁。几年前，因为体重超了，我决定少吃零食，而且我认为这对我有好处。(现在我偶尔也会吃点零食，但大多数时候我都尽量不吃了)。我想降低我的平均血糖，这样会更健康，但是，当我睡觉时，我还是会感到饥饿。专注于一天中的三顿主餐会让你更容易吃到更多的健康食品。
Noochral
I did a gastric emptying test once and was told i could not lay down between “xray pictures” because it would slow or stop the smooth muscle movement of the stomach that aids digestion. So it is my understanding that it is best to wait for as much food to leave the stomach before lying down (4 hrs ish) or else it just sits in there all night.
Edit: I suppose this just impacts the actual digestion and I am not sure how that would affect sleep.
我做了一次胃排空测试，我被告知不能在前后两次拍“x光”照的那段时间里躺下休息，因为躺下会减缓或停止帮助消化的胃平滑肌的运动。所以据我所知，最好在躺下睡觉之前(大约4小时左右)，让尽可能多的食物离开胃，否则它就会整晚留在胃里。
我想睡前进食可能只影响消化，我不确定这会如何影响睡眠。
I did a gastric emptying test once and was told i could not lay down between “xray pictures” because it would slow or stop the smooth muscle movement of the stomach that aids digestion. So it is my understanding that it is best to wait for as much food to leave the stomach before lying down (4 hrs ish) or else it just sits in there all night.
Edit: I suppose this just impacts the actual digestion and I am not sure how that would affect sleep.
我做了一次胃排空测试，我被告知不能在前后两次拍“x光”照的那段时间里躺下休息，因为躺下会减缓或停止帮助消化的胃平滑肌的运动。所以据我所知，最好在躺下睡觉之前(大约4小时左右)，让尽可能多的食物离开胃，否则它就会整晚留在胃里。
我想睡前进食可能只影响消化，我不确定这会如何影响睡眠。
ASAPALI
Large meals makes me sleep.
吃得多让我睡得更香。
Large meals makes me sleep.
吃得多让我睡得更香。
Yohder
I think size and timing before bed plays a huge role in your sleep. If I know I’m going to eat a large dinner such as 800+ calories, I’ll try to eat it at least 4 hours before sleeping. If I know I’m going to eat a small dinner, such as less than 400 calories, I’ll try to give myself at least 2 hours. When I switched to eating larger breakfasts and lunches, it made it much easier to eat smaller dinners since I already had enough calories from earlier in the day. My sleep has improved significantly when using this schedule.
我认为睡前进食的量和时间对你的睡眠有很大的影响。如果我要吃一顿800+卡路里的大餐，我会尽量在睡觉前4小时吃掉它。如果我知道我要吃少量的晚餐，比如少于400卡路里，我会在睡觉前2小时吃掉它。当我只吃丰盛的早餐和午餐，晚餐也可以吃的少一点，因为我在一天的早些时候已经摄入了足够的卡路里。当我使用这个时间表进餐时，我的睡眠有了显著的改善。
I think size and timing before bed plays a huge role in your sleep. If I know I’m going to eat a large dinner such as 800+ calories, I’ll try to eat it at least 4 hours before sleeping. If I know I’m going to eat a small dinner, such as less than 400 calories, I’ll try to give myself at least 2 hours. When I switched to eating larger breakfasts and lunches, it made it much easier to eat smaller dinners since I already had enough calories from earlier in the day. My sleep has improved significantly when using this schedule.
我认为睡前进食的量和时间对你的睡眠有很大的影响。如果我要吃一顿800+卡路里的大餐，我会尽量在睡觉前4小时吃掉它。如果我知道我要吃少量的晚餐，比如少于400卡路里，我会在睡觉前2小时吃掉它。当我只吃丰盛的早餐和午餐，晚餐也可以吃的少一点，因为我在一天的早些时候已经摄入了足够的卡路里。当我使用这个时间表进餐时，我的睡眠有了显著的改善。
ozdiaz
My experience has been, it depends what I eat as well as when I ate it. For example, the all too many times I’ve had a burrito or something heavy, sleep is atrocious. But sometimes something like a bowl of cereal and almond milk or a little oatmeal have helped me sleep. I don’t recall where I read that some carbs can be helpful for aiding sleep.
我的经验是，这取决于我吃什么以及什么时候吃。例如，当我吃了太多的墨西哥卷饼或其他太多的东西时，睡眠质量就很低。但有时，一碗麦片和杏仁牛奶或一点燕麦片之类的东西对我的睡眠有帮助。我不记得我在哪里读到过碳水化合物有助于睡眠。
My experience has been, it depends what I eat as well as when I ate it. For example, the all too many times I’ve had a burrito or something heavy, sleep is atrocious. But sometimes something like a bowl of cereal and almond milk or a little oatmeal have helped me sleep. I don’t recall where I read that some carbs can be helpful for aiding sleep.
我的经验是，这取决于我吃什么以及什么时候吃。例如，当我吃了太多的墨西哥卷饼或其他太多的东西时，睡眠质量就很低。但有时，一碗麦片和杏仁牛奶或一点燕麦片之类的东西对我的睡眠有帮助。我不记得我在哪里读到过碳水化合物有助于睡眠。
adamcegan
Carb-rich meals can boost tryptophan and serotonin, two neuro-chemicals involved in sleep. So people often report falling asleep easier/quicker after consuming starchy carb rich meals.
富含碳水化合物的食物可以增加色氨酸和血清素，这是两种与睡眠有关的神经化学物质。所以人们经常说在吃了富含淀粉的碳水化合物食物后更容易/更快地入睡。
Carb-rich meals can boost tryptophan and serotonin, two neuro-chemicals involved in sleep. So people often report falling asleep easier/quicker after consuming starchy carb rich meals.
富含碳水化合物的食物可以增加色氨酸和血清素，这是两种与睡眠有关的神经化学物质。所以人们经常说在吃了富含淀粉的碳水化合物食物后更容易/更快地入睡。
duchess430
biology is insanely complex, there is no straight answer and you need to be extremely careful taking advice from online health/nutrition/excercise as they only repeat things that " sound good" and get people to click on the site. Real, factual answers are very complex and boiling them to what is essentially BS is bad. Listen to your body, talk to your doctor, eat real food.
Any source that claims " 2/3 hours before bed is bad" or " eating before bed results in weight gain" is 100% wrong and written by someone copying and pasting "bro science" from sources that are definitely not scientific in order to make $$ and get viewers. Ignore sources like this as it will do more harm then good.
My thoughts:
Everyone who says the line " 2/3 hours before bed is bad" is 100% wrong, that piece of information is like saying " you have to eat breakfast" and "you have to sleep 8 hours a day" and "you have to drink 8 glasses of water a day".
ALL OF THOSE ARE NOT SCIENTIFIC. The only thing that's true about those statements is that we do need to eat drink and sleep,which isn't hard to figure out. be very aware of sources that blast information like there that source is nothing more than "bro science", it sounds nice but factually complete garbage.
生物学是非常复杂的，没有准确的答案，你需要非常小心地接受网上健康/营养/锻炼的建议，因为他们只会重复那些“听起来不错，实则没卵用”的东西，纯粹是为了点击量。真实的答案往往是非常复杂的，想用简单的几句话概括就是胡扯。自己关注自己的身体，和你的医生交流，吃健康的食物。
任何声称“睡前2/3小时吃东西是不好的”或“睡前吃东西会导致体重增加”之类的消息都是100%错误的，这是有人为了赚钱和吸引观众而不顾科学事实的复制标题。忽略这类消息，因为它弊大于利。
我的看法:
那些说“睡前2/3小时吃东西不好”的消息是100%错误的，这就像说“你必须吃早餐”，“你必须每天睡8个小时”，“你必须每天喝8杯水”一样
所有这些都不科学。关于这些说法，唯一正确的是我们确实需要吃、喝和睡觉，这并不难弄清楚。要注意那些爆炸性信息的来源。很多来源只不过是“网络科学”，听起来不错，但实际上完全是垃圾。
biology is insanely complex, there is no straight answer and you need to be extremely careful taking advice from online health/nutrition/excercise as they only repeat things that " sound good" and get people to click on the site. Real, factual answers are very complex and boiling them to what is essentially BS is bad. Listen to your body, talk to your doctor, eat real food.
Any source that claims " 2/3 hours before bed is bad" or " eating before bed results in weight gain" is 100% wrong and written by someone copying and pasting "bro science" from sources that are definitely not scientific in order to make $$ and get viewers. Ignore sources like this as it will do more harm then good.
My thoughts:
Everyone who says the line " 2/3 hours before bed is bad" is 100% wrong, that piece of information is like saying " you have to eat breakfast" and "you have to sleep 8 hours a day" and "you have to drink 8 glasses of water a day".
ALL OF THOSE ARE NOT SCIENTIFIC. The only thing that's true about those statements is that we do need to eat drink and sleep,which isn't hard to figure out. be very aware of sources that blast information like there that source is nothing more than "bro science", it sounds nice but factually complete garbage.
生物学是非常复杂的，没有准确的答案，你需要非常小心地接受网上健康/营养/锻炼的建议，因为他们只会重复那些“听起来不错，实则没卵用”的东西，纯粹是为了点击量。真实的答案往往是非常复杂的，想用简单的几句话概括就是胡扯。自己关注自己的身体，和你的医生交流，吃健康的食物。
任何声称“睡前2/3小时吃东西是不好的”或“睡前吃东西会导致体重增加”之类的消息都是100%错误的，这是有人为了赚钱和吸引观众而不顾科学事实的复制标题。忽略这类消息，因为它弊大于利。
我的看法:
那些说“睡前2/3小时吃东西不好”的消息是100%错误的，这就像说“你必须吃早餐”，“你必须每天睡8个小时”，“你必须每天喝8杯水”一样
所有这些都不科学。关于这些说法，唯一正确的是我们确实需要吃、喝和睡觉，这并不难弄清楚。要注意那些爆炸性信息的来源。很多来源只不过是“网络科学”，听起来不错，但实际上完全是垃圾。
adamcegan
I’ve listened to him for many hours on several podcasts talk about his research and I feel like he said repeatedly that the research shows a dip in sleep quality during the first phase of sleep when a large meal is eaten before falling asleep...is there really no evidence of this or anything like it?
我在几个播客上听到一个人谈论他的研究，他反复说过，研究表明，如果入睡前吃了一顿大餐，那么第一阶段的睡眠质量会下降……有证据证明这一点吗?
I’ve listened to him for many hours on several podcasts talk about his research and I feel like he said repeatedly that the research shows a dip in sleep quality during the first phase of sleep when a large meal is eaten before falling asleep...is there really no evidence of this or anything like it?
我在几个播客上听到一个人谈论他的研究，他反复说过，研究表明，如果入睡前吃了一顿大餐，那么第一阶段的睡眠质量会下降……有证据证明这一点吗?
Duchess430
Nothing that's consistent, that I've been able to find.for me personally, I like it, helps get a good deep sleep ( sleep monitor watch). Sorry, no simple answer on this topic.
There's plenty of studies showing caffeine is horrible for sleep, while several show caffeine right before bed helps get a better sleep.
Studies like this are not black and white, you have to LITERALLY read the actual study for things like " participants were given 350 mg of caffeine to simulate drinking coffee before bed".
This was a study i read once and I was like , holy fucking shit, you gave people pure caffeine, and an amount equal to 3+ cups of coffee and you say they got a bad sleep? The people who made the study were not idiots, they stated at the bottom (paraphrasing) " we believe we gave too much caffeine and in an unnatural form, and without including the participants caffeine history, we recommend this study is repeated with the following changes".
And obviously this was because one week I saw DOZENS of articles all saying coffee is horrible for sleep, even 6 hours before bed. I actually had to do detective work to find the actual study, after that, never trusted a headline or "health" website. It seemed like not a single one actually read the study.
我没有找到任何证据。但就我个人而言，我认为有可能，睡前减少进食有助于获得良好的深度睡眠。但对不起，这个问题没有简单的答案。
有很多研究表明咖啡因对睡眠不好，但也有几项研究表明，睡前摄入咖啡因有助于睡眠。
像这样的研究并不是黑白分明的，你必须阅读真正的研究报告。
比如我曾经读过的一篇研究，“试验参与者被给予350毫克的咖啡因来模拟睡前喝咖啡”。
我想，天哪，你给人们喝纯咖啡因，那是相当于3杯以上咖啡的量，然后你得出结论，咖啡因对睡眠不好?
写报告的人也不是白痴，他们在报告的底部写道:“我们相信试验对象摄入了过多的咖啡因，而且是以一种非自然的方式摄入的，而且我们没有考虑试验对象对咖啡因的耐受差异，我们建议重复这项研究，并做出以下几项改变。”
我之所以查证，是因为有一周我看到很多文章都在说咖啡对睡眠不好，甚至说睡前6小时不能喝咖啡。所以我不得不做一些调查工作来找到真正的研究，在那之后，我从不相信任何一个标题或“健康”网站。似乎没有一个人真正读过这份研究报告。
Nothing that's consistent, that I've been able to find.for me personally, I like it, helps get a good deep sleep ( sleep monitor watch). Sorry, no simple answer on this topic.
There's plenty of studies showing caffeine is horrible for sleep, while several show caffeine right before bed helps get a better sleep.
Studies like this are not black and white, you have to LITERALLY read the actual study for things like " participants were given 350 mg of caffeine to simulate drinking coffee before bed".
This was a study i read once and I was like , holy fucking shit, you gave people pure caffeine, and an amount equal to 3+ cups of coffee and you say they got a bad sleep? The people who made the study were not idiots, they stated at the bottom (paraphrasing) " we believe we gave too much caffeine and in an unnatural form, and without including the participants caffeine history, we recommend this study is repeated with the following changes".
And obviously this was because one week I saw DOZENS of articles all saying coffee is horrible for sleep, even 6 hours before bed. I actually had to do detective work to find the actual study, after that, never trusted a headline or "health" website. It seemed like not a single one actually read the study.
我没有找到任何证据。但就我个人而言，我认为有可能，睡前减少进食有助于获得良好的深度睡眠。但对不起，这个问题没有简单的答案。
有很多研究表明咖啡因对睡眠不好，但也有几项研究表明，睡前摄入咖啡因有助于睡眠。
像这样的研究并不是黑白分明的，你必须阅读真正的研究报告。
比如我曾经读过的一篇研究，“试验参与者被给予350毫克的咖啡因来模拟睡前喝咖啡”。
我想，天哪，你给人们喝纯咖啡因，那是相当于3杯以上咖啡的量，然后你得出结论，咖啡因对睡眠不好?
写报告的人也不是白痴，他们在报告的底部写道:“我们相信试验对象摄入了过多的咖啡因，而且是以一种非自然的方式摄入的，而且我们没有考虑试验对象对咖啡因的耐受差异，我们建议重复这项研究，并做出以下几项改变。”
我之所以查证，是因为有一周我看到很多文章都在说咖啡对睡眠不好，甚至说睡前6小时不能喝咖啡。所以我不得不做一些调查工作来找到真正的研究，在那之后，我从不相信任何一个标题或“健康”网站。似乎没有一个人真正读过这份研究报告。
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