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坏习惯五：睡前吃油腻且难消化的食物
Why It Disrupts Sleep: Heartburn strikes anyone of any age, but it’s the most common GI disorder in older adults. If you’ve ever tried to go to sleep after eating a fatty meal, you’ve probably found the discomfort of stomach acids leaking into your esophagus less than conducive to falling asleep or staying asleep.
为什么影响睡眠：任何人任何年龄都可能会胃灼热，但这是老年人最常见的胃肠失调毛病。如果你试过在吃了一顿很油腻的饭后去睡觉，你可能会感受到由于胃酸进入食道而引起的不舒服，这不利于入睡或进入睡眠状态。
EZZZ Fix: Try to eat your last meal of the day at least 2-3 hours before bed time. Should you feel peckish before bed, consider a carbohydrate-rich snack. "Carbs stimulate melatonin production," says Dr. Oexman, "so have a (normal size) bowl of cereal, a half a bagel with a spread of hummus, or a small boiled potato." Or maybe have a serving of jasmine rice. According to the Journal of Clinical Nutrition, eating jasmine rice helped people in a study fall asleep faster than other types of rice. Who knew?
解决方案：尝试至少在入睡前2-3小时吃每天的最后一顿饭。如果你睡前肚子饿，考虑下富含碳水化合物的小吃吧。“碳水化合物能刺激褪黑激素的生成，”欧克斯曼医师说道，“所以来一碗（正常大小的碗）麦片，半个抹着鹰嘴豆沙的百吉饼，或者一个小点的煮土豆。”或者吃点香米。根据《临床营养学杂志》的一项调查研究，吃了香米的人比吃了其他种类的大米的人入睡更快。谁知道呢？
