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Eating delicious treat before bed can help you fall asleep faster, says expert
Do you ever crave sweet things before bed, and then find yourself lying there with your eyes wide open, struggling to sleep?
Many people struggle to sleep for one reason or another, but what we eat before bed can have a huge impact.
It turns out not all late-night snacks are bad for your health, with some actually claiming to help you fall asleep faster.
It's good news for those with a sweet tooth as Fergus Smithers, Head of Food at plant-based recipe box subscription service Grubby, has said that dark chocolate, which contains tryptophan, increases serotonin levels which helps to regulate sleep.
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Fergus said: "Dark chocolate contains several nutrients that may benefit sleep, such as magnesium and tryptophan.
"Magnesium is a mineral that can help relax muscles and promote calmness, making it easier to fall asleep. Tryptophan is an amino acid that can increase serotonin levels, which can help regulate sleep and mood."
If you're wanting something healthier, but still just as delicious, that might send you to sleep, try opting for fruit such as bananas or kiwis.
Fergus added: "Fruits such as kiwi and banana are both great options if you are feeling peckish towards bedtime.
"Kiwis are loaded with serotonin, a neurotransmitter that regulates your sleep-wake cycle, naturally helping you fall into a deeper sleep.
"Similarly, another key fruit is bananas which contain magnesium, potassium and tryptophan, which aid in muscle relaxation and promoting sleep. Bananas are also very high in fibre, making you feel full and satisfied before falling asleep."
For something more green, Fergus recommends reaching for kale, which offers many health benefits due to its calcium, potassium and magnesium contents. Fergus added: "Both potassium and magnesium relax tense muscles and help induce better sleep."
Lastly, another sleep-inducing snack recommended is hummus, which is sure to keep your late-night hunger at bay while also inducing relaxation.
Fergus explained: "Hummus is also rich in tryptophan and folate, which helps to regulate sleep patterns. You can pair hummus with various vegetables such as carrots, celery, peppers, cucumbers or cherry tomatoes for the perfect late-night snack."
注释：
crave： v
表示"渴望；恳求"，means " have a very strong almost uncontrollable desire for; ask seriously for"，如：Many young children crave attention. 许多小孩子渴望得到关心。I crave that we may taste of your wine. 我恳求让我们尝尝您的酒。
tryptophan: n
表示" [化]色氨酸"，means "an amino acid that occurs in proteins"，如：Once in the brain, the tryptophan is converted to serotonin.一旦进入大脑，色氨酸会被转化成血清素。
serotonin: n
表示"血清素"，means ""，如：Levels of serotonin and prolactin were not influenced by music therapy. 血清素和催乳激素则未有改善
magnesium: n
表示" 镁"，means "a light silver-white ductile bivalent metallic element;"，如：Magnesium is the nutrient element in plant growth.镁是植物生长的营养要素。
amino: adj
表示" 氨基的"，means "pertaining to or containing any of a group of organic compounds of nitrogen derived from ammonia"，如：Is the amino acid in honey acidity?蜂蜜中的氨基酸是酸性的吗？
kiwi: n
表示"猕猴桃"，means "fuzzy brown egg-shaped fruit with slightly tart green flesh"，如：In Asia, the hardy kiwi grows well in the shade.在亚洲，猕猴桃在荫蔽条件下能生长得很好。
peckish: adj
表示" 饿的；易怒的"，means "somewhat hungry;easily irritated or annoyed"，如：Looks may not kill, but they can leave you feeling peckish.长相也许不会要你的命，但可能会让你挨饿。
neurotransmitter: n
表示" 神经传递素"，means "a neurochemical that transmits nerve impulses across a synapse"，如：A neurotransmitter must be present within the presynaptic neuron. 突触前神经元必须存在神经递质。
potassium: n
表示" 钾"，means "a light soft silver-white metallic element of the alkali metal group"，如：What fruit vegetable contains potassium most? 什么水果蔬菜含钾最多？
kale: n
表示"甘蓝类蔬菜"，means "coarse curly-leafed cabbage"，如：Blueberries, kale and broccoli seem particularly helpful. 蓝莓，羽衣甘蓝和花椰菜似乎特别有帮助。
hummus: n
表示" 鹰嘴豆泥；鹰嘴豆沙"，means "a thick spread made from mashed chickpeas, tahini, lemon juice and garlic; used especially as a dip for pita; originated in the Middle East"，如：hummus and brie were laid out on the table. 鹰嘴豆沙和布里干酪已经摆放在桌子上了。
folate: n
表示" 叶酸"，means "a B vitamin that is essential for cell growth and reproduction"，如：Folate leels in study participants were about half those found in Americans.在美国，由于叶酸具有预防出生缺陷的作用，所以许多食品中均含有叶酸。
中文简要说明：
现代社会中，人们都会各种原因而难以入睡，但我们在睡前吃的东西可能会对睡眠产生不小的影响。英国媒体报导，宵夜期间并非所有食物对健康都有害，实际上有些食物可以帮助你更快入睡。
英国《镜报》（Mirror）报导，对于那些喜欢吃甜食的人来说是或许是个好消息，专家表示：「黑巧克力含有几种可能有助于睡眠的营养素，例如镁和色氨酸（Tryptophan），镁是一种可以帮助放松肌肉和促进平静的矿物质，使入睡更容易。色氨酸是一种可以增加血清素水平的氨基酸，可以帮助调节睡眠和情绪。」不过报导没有谈到咖啡因的问题。
如果你想要吃一些更健康但同样美味的东西，而且可能让你入睡，可以考虑选择香蕉或奇异果等水果。
食品专家佛格斯（Fergus Smithers）：「如果你在睡前感到饿，奇异果和香蕉都是很好的选择。」「奇异果含有血清素，这是一种调节你的睡眠、清醒周期的神经传递物质，自然地帮助你进入更深的睡眠。」「同样地，香蕉是另一种重要的水果，其中含有镁、钾和色氨酸，有助于肌肉放松和促进睡眠。香蕉也富含纤维，让你在入睡前能够感到饱足感。」
如果你想要吃一些绿色蔬菜，佛格斯推荐选择羽衣甘蓝（Kale），因为它含有丰富的钙、钾和镁，具有许多健康益处。「钾和镁都可以放松紧张的肌肉，有助于更好地入睡。」另外，大白菜和菠菜都和羽衣甘蓝有着类似的营养成分。
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