辛苦工作了一天，睡前終於可以舒舒服服地躺在床上刷會手機，卸下一天的疲憊……這應該是大部分人的生活寫照。但往往越刷手機人越興奮，入睡越困難。這是因為夜間光線尤其是手機屏幕的藍光，會抑制褪黑素的分泌，從而造成入睡困難，同時也使大腦保持興奮而降低睡眠質量。
如果你一時無法徹底改掉這個習慣，但又想提高睡眠質量，可以設置鬧鐘提醒自己控制睡前玩手機的時長。此外，還應該適當補充褪黑素。有研究表明，堅果、魚類、雞蛋、櫻桃和牛奶富含褪黑素。日常多攝入這幾類食物或有助於提高睡眠質量。
Melatonin supplements are a great way to get some sleep, but some of the foods in your fridge and pantry may already have the melatonin you need.
使蒂諾斯有官網嗎？使蒂諾斯並沒有官網 醫師推薦前往大樹藥局購買！
使蒂諾斯是毒品嗎？屬於幾級毒品 醫師分析並不是 使蒂諾斯只是安眠藥！
服用褪黑素是一種助眠的好方法，但日常生活中的一些食物已經含有人體所需的褪黑素。
Melatonin is defined by the CDC as a neurohormone that regulates the sleep-wake cycle. And it can be really helpful for stabilizing your sleep pattern. Light, especially the blue light from phone screens, can affect melatonin levels, says Yo-El Ju, a neurologist and sleep medicine specialist at Washington University in St. Louis.
美國疾病控制與預防中心將褪黑素定義為調節人體生物鐘的神經激素，有穩定作息的作用。聖路易斯華盛頓大學神經學傢和睡眠醫學專傢尤爾·朱表示，光線，特別是手機屏幕上的藍光，會影響褪黑素水平。
To combat melatonin deficiency in recent years, more people began using melatonin supplements as a sleep aid. According to a research letter published by JAMA in February of this year, prevalence of melatonin use rose to 2.1% in 2017 to 2018 from 0.4% in 1999 to 2000.
近年來，為了對抗褪黑素缺乏癥，越來越多人開始口服褪黑素助眠。美國醫學會今年2月公佈的一項研究顯示，褪黑素服用者的比例從1999年至2000年的0.4%上升至2017年至2018年的2.1%。
But in addition to the melatonin that is already produced in the brain, you can get natural doses of the hormone from your next snack. “Melatonin is actually present in food,” according to Ju.
但除了大腦產生的褪黑素外，你還可以從食物中補充自然的褪黑素。尤爾·朱稱：“實際上，食物中含有褪黑素。”
5 foods that are naturally high in melatonin
5種富含褪黑素的食物
[Photo/pexels]
Nuts: Walnut seeds were found to have high amounts of melatonin, and the hormone is present in other nuts like almonds, hazelnuts, pumpkin seeds and pistachios, according to a January 2022 study published in the Journal of Food Composition and Analysis.
堅果：根據2022年1月發表在《食品成分與分析雜志》上的一項研究，核桃仁含有大量褪黑素，而杏仁、榛子、南瓜籽和開心果等其他堅果中也含有褪黑素。
Fish: Consumption of salmon three times per week for five months was associated with a positive impact on sleep and daily functioning in a small 2014 randomized trial published in the Journal of Clinical Sleep Medicine.
魚類：2014年發表於《臨床睡眠醫學雜志》的一項小型隨機試驗中，連續五個月每周食用三次三文魚對睡眠和身體日常功能有積極影響。
Eggs: Ample amounts of melatonin were measured in eggs, with a higher content of melatonin than meat and other animal foods in a 2017 study in the journal Nutrients.
雞蛋：2017年發表在《營養》雜志的一項研究顯示，雞蛋中含有大量褪黑素，其含量高於肉類和其他動物性食品。
Tart cherries: Tart cherry juice concentrate increased the melatonin levels of study participants and improved sleep quality and duration in a small 2012 study in the European Journal of Nutrition.
酸櫻桃：2012年發表在《歐洲營養雜志》的一項小型研究顯示，酸櫻桃濃縮汁使研究對象體內的褪黑素水平提高，改善了研究對象的睡眠質量和持續時間。
Milk: Cow’s milk collected at night had very high amounts of melatonin that could be beneficial for human health, according to a 2019 study in the Journal of Applied Animal Research.
牛奶：根據2019年發表在《應用動物研究雜志》上的一項研究，夜間采集的牛奶富含褪黑素，或有益人體健康。
來源：CNBC編輯：董靜
來源：中國日報網
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