新竹補英文|8 Foods That Disrupt Sleep 有失眠困擾嗎?也許就是這8種食物惹的禍! @ TOEIC,TOEFL,IELTS,全民英檢,SAT,菁英英日語-新竹分校

失眠症 Insomnia 可說是現代人的文明病

除了跟日常生活作息、壓力有關以外．．．

其實「吃」也可能是導致睡不著的原因之一

今天就來介紹傳說中八種造成失眠的食物，接近睡前時可千萬不要吃啊！

1. Steak 牛排

Beyond raising cholesterol and increasing obesity risk, fatty foods that are high in protein, like steak, digest slowly and may disrupt our Circadian rhythm if eaten close to bedtime. What’s more, high-fat, high-protein diets have also been linked to sleep apnea, which can leave you tired and irritable throughout the next day.

牛排是高脂肪、高蛋白的食物，需要花較長的時間消化，睡前吃牛排會打亂身體的生理時鐘，導致失眠。此外，攝取過多高脂肪、高熱量的食物，也跟造成精神不濟、情緒不穩的「睡眠呼吸中止症」有關。

Cholesterol (n.) 膽固醇
Obesity (n.) 肥胖
Protein (n.) 蛋白質
Circadian (adj.) 全天的
Circadian rhythm 生理時鐘
Apnea (n.) 呼吸暫停；窒息
Irritable (adj.) 易怒的

2. Dark Chocolate 黑巧克力

Nibbling on a piece of dark chocolate might cure a late-night sugar craving, but that sweet satisfaction might be short-lived. Certain dark chocolates, such as Hershey’s Bliss Dark Chocolate, have as much as 25 to 38 percent of the amount of caffeine found in a standard cup of coffee. That’s enough to keep a few people up tossing and turning.

比起一般巧克力，一片黑巧克力也許是夜晚最佳的解饞小點心，但它也可能是失眠的幫兇。只在意低熱量而忽略黑巧克力的咖啡因含量，當心半夜翻來覆去睡不著。

Nibble (v.) 小口咬
Late-night (adj.) 夜間的
Short-lived (adj.) 短暫的
Caffeine (n.) 咖啡因
Toss (v.) 翻來覆去

He tossed about in his sleep all night.
他整夜翻來覆去睡不著。

3. Alcohol 酒精

The nightcap. It’s supposed to help you unwind and get some rest after a long day. However, time after time, studies have shown that while alcohol can help you fall asleep faster, it negatively affects your sleep cycle by reducing the amount of SWS and REM sleep – both of which are responsible for helping to repair and restore the mind and body – you receive per night.

「睡前喝點小酒能使人放鬆、助眠」的說法一再地被提出，事實上，酒精確實能讓人「更快入眠」，但卻會影響睡眠品質，對慢波睡眠（SWS）和快速動眼期（REM）產生干擾，影響腦部與身體的修復。

Nightcap (n.) 睡前酒
Unwind (v.) 放鬆
Time after time 多次
Restore (v.) 修復，整修

4. Spicy Food 辛辣食物

Spicy food may not give you nightmares, but it sure can disrupt a good night’s sleep. Lying down after eating a heavy, spice-laden meal can result in heartburn and a restless night. Studies have found that eating spicy food prior to bedtime not only reduces the overall amount of sleep a person gets, but also raise core body temperature, which has been linked to poor sleep quality.

辛辣口味可說是不少人的最愛，但對於無法接受辣度的人來說，它們不只是可怕的夢魘，同時還是睡眠破壞者。研究指出，睡前食用辛辣食物除了有胃灼熱風險外，也會造成體溫上升，進而降低睡眠質量。

Disrupt (v.) 擾亂
-laden 充滿的，大量的，極度的
Heartburn胃灼熱
Restless (adj.) 焦躁不安的

5. Decaf Coffee 去咖啡因的咖啡

If you’re jonesing for an after-dinner cup of coffee, reaching for decaf instead of regular may not prevent the late-night jitters. Contrary to popular belief, decaffeinated coffee contains enough caffeine to disrupt sleep, particularly for those who are caffeine sensitive.

貼心的咖啡業者推出「去咖啡因」的咖啡，讓怕失眠又愛喝咖啡的人們可以不顧一切照樣喝咖啡，但即使「Decaf」的咖啡，仍含有少量的咖啡因，對咖啡因敏感的人，一樣能夠造成失眠。

Decaf (n.) 去咖啡因的咖啡
Jitters (n.) 神經緊繃

Pre-wedding jitter 婚前恐慌

Decaffeinated (adj.) (咖啡或茶)除去咖啡因的

6. Broccoli Or Cauliflower 花椰菜

Being healthy by eating your veggies has a time and place, but it’s not before bed. Some roughage like broccoli and cauliflower contain tryptophan (左旋色胺酸), which actually helps the body produce serotonin (血清素) and regulates sleep. However, eaten too close to bedtime, vegetables with high amounts of slow-to-digest fiber can keep your body working well into the night while you’re trying to get some shuteye.

像花椰菜這種有益身體健康又抗癌的優質蔬菜，其實並不適合在睡前吃。花椰菜屬於粗纖維食物，儘管它含有治療失眠的成分是眾所皆知的事實，但因其需要花較長的時間消化，不建議睡前食用。

Veggie (n.) 蔬菜 = vegetable
Roughage (n.) 食物中的粗纖維

Wholemeal bread is a valuable source of roughage.
全麥麵包含有豐富的粗纖維。

Broccoli (n.) 綠花椰菜
Cauliflower (n.) 白花椰菜
Fiber (n.) 纖維 = fibre
Shuteye (n.) 睡眠

7. French fries 薯條

Some of us may dream about fried food, but high-fat foods like French fries can keep you from doing just that. Indulging in one or two fries before bed may not be enough to keep you awake, but eating an entire serving may push your digestive system into overdrive not to mention give you a bad case of heartburn -- both of which are enough to prevent a good night of dreaming.

薯條是深受大眾喜愛的速食產品，儘管是惡名昭彰的高油脂垃圾食物，通常一般人還是難以抵擋它的誘惑。吃幾根或許不會有多大影響，但吃掉一整份薯條卻會使體內消化系統劇烈運作，既不健康又有害睡眠。（小編：可見夜間買一送一真是無限罪惡啊！）

Indulge (v.) 沉迷；放縱自己

The prince indulged in luxury.
那位王子奢靡無度。

Serving (n.) 一份食物

8. Chili 辣味牛肉豆子

Hot sauce. Beans. Beef. Oh, my! Chili is a five-alarm recipe for sleep disaster if you eat it close to bedtime. Hot sauce-induced heartburn and a disgruntled tummy thanks to the beans and beef will keep you from getting all of those precious 40 winks.

這道重口味墨西哥佳餚，裡頭的辣椒醬、豆類、牛肉等等幾乎都會讓人睡不好，也與造成胃灼熱或腸胃不適的原因有關，睡前最好盡量避免。