【食呢啲,瞓好啲】- 營養生Negimen


【食呢啲,瞓好啲】上一篇提及了睡眠對身體的重要性,但很多人下班回家後就算可以提早躺在床上,都會因為各種原因輾轉反則,不能早早入眠。


要提升睡眠質素,除了減少日間心理壓力外,其實亦可以於睡前一至兩小時進食少量含豐富色胺酸和鎂的食物,增加體內褪黑激素的合成,幫助入眠。


另外應該於睡前減少進食刺激性食物如酒精、含咖啡因、辛辣食物等等,因為這些食物容易導致淺睡和多夢,減低睡眠質素。


營養師提提您:不是吃得愈多這些食物睡眠質素就愈好。因為於睡前進食過多食物也會引致難以入眠,同時有機會出現胃酸倒流的情況。


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【Eat to sleep】It is explained in the last post that sleeping is essential for our health, yet no matter how early we went to bed after work, there are always reasons to avoid us from falling into sleep easily.


Apart from reducing stress, it is also suggested to eat some foods that are rich in tryptophan and magnesium one or two hours before sleep to trigger the formation of melatonin in our body to promote sleep.


Moreover, it is suggested to avoid having irritating food such as alcohol, caffeinated and spicy food, which would cause disrupted sleep and creates sleep deprivation in the long-term.

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