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想知道获得七到八小时高质量睡眠的秘诀吗？你只需要去厨房，品尝以下十大食品中的一到两样。这些食物会让你的肌肉放松，精神镇定，活跃荷尔蒙血清素和褪黑素。晚安。
1. Banana
1. 香蕉
A banana is like a natural sleeping pill. Besides containing melatonin and serotonin in small quantities, a banana also contains Magnesium, material that can stimulate muscle relaxant.
香蕉就像天然的安眠药片。除了含有少量的褪黑素和血清素以外，香蕉还含有镁，一种可以令刺激肌肉放松的元素。
2. Chamomile tea
2.菊花茶
Chamomile tea has a calming effect which reduce the physical and mental stress, making this tea perfect beverage to be consumed before bed.
菊花茶具有镇定效果，可以降低身体和精神的压力，是完美的睡前饮料。
3.Warm Milk
3. 温牛奶
Nope, this is not a myth, a glass of warm milk before bed may help your sleep. Milk contains tryptophan, the amino acids that have a sedative effect and calcium that helps the brain use tryptophan.
这不是我的神话，睡前喝一杯杯的温牛奶可以帮助你的睡眠。牛奶中含有色氨酸，具有镇静效果的氨基酸，以及可以有助于大脑利用色氨酸的钙。1
4. Honey
4. 蜂蜜
Add a bit honey in your milk or tea. Sugar can increase energy, but in very small amounts, sugar can tell your brain to degrade the performance of orexin. Neurotransmitters associated with your consciousness.
在你的牛奶或者茶中加一点蜂蜜。糖分可以增加能量，但如果是很小剂量的糖分则会促使你的大脑降低食欲素的功能。神经传递素与你的意识紧紧相关。
5. Potato
5. 土豆
Some steamed potatoes or baked potatoes at night will not increase your weight. Potatoes are able to clean acid that can disrupt the performance of tryptophan in the body.
在深夜实用一些蒸土豆或者烤土豆会增加你的体重。土豆可以清除那些在身体中扰乱色氨酸工作的酸。1
6. Oatmeal
6. 燕麦片
Oatmeal before bed is the quickest way to the sleep, because oatmeal stimulates the production of melatonin in the body at night.
睡前食用燕麦片是最快进入睡眠的方法，因为燕麦片刺激身体在晚间产生褪黑素。
7. Almond Peanut
7. 杏仁
Almond is a peanut which is good for heart organ. But almond can also help your sleep because it contains tryptophan and magnesium.
杏仁是一种有利于心脏的坚果。但是杏仁一样可以帮助你的睡眠，因为它富含色氨酸和镁。
8. Flaxseed
8. 亚麻籽
Flaxseed is rich in omega-3 acids that can help improve your mood. Consume flaxseed when you are experiencing stress or depression, your sleep will be more comfortable.
在亚麻籽富含可以有助于改善心情的omega-3酸。当你压力大而心情沮丧时食用一点亚麻籽，你的睡眠将会更舒服。
9. Wheat Bread (Whole Wheat Bread)
9. 小麦面包（纯麦面包）
A loaf of wheat bread and tea will stimulate your insulin in the body, which is useful to help the performance of tryptophan in the brain to react, where tryptophan is converted into serotonin, which tells your brain to sleep.
一块小麦面包和茶可以刺激你身体中的有助于大脑中色氨酸进行反应的胰岛素，此时色氨酸将转化成促进大脑睡眠的血清素。
10. Turkey Meat
10. 火鸡肉
Turkey meat is an excellent source for tryptophan. Tryptophan works when your stomach is empty, not when your stomach is very full. But one to two slices of turkey meat with wheat bread in the evening will be able to help making your sleep more comfortable at night.
火鸡肉是绝佳的色氨酸来源。色氨酸在你空腹，而非饱腹的时候工作。但是在晚上吃一到两片的土鸡肉和小麦面包会帮助你的整晚的睡眠更加舒服。
