Insomnia¹ affects roughly one in three people, while most adults struggle to get a full eight hours every night.

在每三个人中，就大约会有一个人受到失眠症的影响，而绝大多数成年人每晚都睡不满8小时。

The reason for our restless nights could be the foods and drinks we're having just before we go to bed, according to a sleep expert.

据一位睡眠专家表示，造成我们不眠之夜的原因可能是我们的睡前饮食。

Sammy Margo, author of The Good Sleep Guide, has revealed the five surprising foods we should always snack on before we try to fall asleep.

作家萨米·马戈的《良好睡眠指南》公布了五种我们在睡前应该经常小食的食品。

1.Bananas

1.香蕉

Bananas are rich in magnesium², a muscle relaxant, as well as sleep-promoting hormones³ serotonin and melatonin.

香蕉富含肌肉放松剂--镁，此外还有睡眠促进激素5-羟色胺和褪黑激素。

2.Honey

2 蜂蜜

A teaspoon⁴ of honey contains glucose⁵, which tells your brain to shut off orexin, the chemical known to trigger alertness.

一茶匙蜂蜜含有葡萄糖，它可以提醒你的大脑关闭激发清醒意识的食欲肽。

3.Almonds

3 杏仁

Almonds contain tryptophan and magnesium, which both help to naturally reduce muscle and nerve function while also steadying your heart rhythm.

杏仁含有色氨酸和镁，这都有助于合理地减弱肌肉和神经功能，同时能稳定你的心律。

4.Oats

4 燕麦

Grains in oatmeal trigger insulin production and raise your blood sugar naturally. Oats are also rich in melatonin, according to Margo.

据马戈所说，燕麦中的谷物能够触发胰岛素分泌，并且合理地提高血糖含量。此外，燕麦中还富含褪黑激素。

5.Turkey

5 火鸡

The post-Christmas lunch nap is no coincidence – turkey is packed with sleep-inducing tryptophan, says Margo.

马戈表示，圣诞午宴之后的小憩并不是巧合，火鸡中充满了起催眠作用的色氨酸。