1. Bananas

香蕉

 

Although generally considered an energy-boosting food, bananas are rich in magnesium¹ which relaxes muscles and they also contain serotonin and melatonin, which encourage sleep.

香蕉通常被认为是一种补充能量的食物，但香蕉富含镁元素，可以放松肌肉，还含有5-羟色胺和褪黑素，可以促进睡眠。

 

2. Almonds

杏仁

 

Known as a great source of healthy fats, almonds are also bursting with tryptophan and magnesium, which both help to naturally reduce muscle and nerve function while also steadying your heart rhythm.

杏仁是健康脂肪的重要来源，还富含色氨酸和镁元素，这两种物质都有助于自然放松肌肉和神经，同时还能稳定心律。

 

3. Honey

蜂蜜

 

Just one teaspoon² of honey is enough to stimulate³ the release of melatonin in the brain and shut off orexin (which keeps us alert), thus helping⁴ you to wind down.

仅仅一勺蜂蜜就足以刺激大脑释放褪黑素，并停止释放增食欲素（使我们保持警觉），从而帮助你放松下来。

 

4. Oats

燕麦

 

As well as being yet another food rich in vitamins, minerals and amino acids which promote sleep-inducing melatonin.

燕麦也富含维生素、矿物质和氨基酸，有助于释放促进睡眠的褪黑素。

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