吃什么并避免更好的睡眠

精英和职业运动员知道习惯在球场上（道路/轨道/溜冰场/田野/等等）与实际培训一样重要。这是因为次要生活方式习惯，例如伸展，饮食，压力和睡眠会严重影响绩效结果。

睡眠是一个习惯的精英运动员非常重视。许多人去睡眠诊所，跟踪睡眠，将小睡整合到训练计划中，每天闭眼10-12个小时。由于已知的健康，性能和身体成分有益于良好的睡眠和睡眠不良的有害影响，因此对睡眠质量和数量的注意力都引起了这种关注。

众所周知，处于长期疲劳状态会损害基于技能的任务以及阻碍耐力活动并增加疾病和伤害的风险。急性疲劳会增加炎性应激的激素皮质醇，负责腹部脂肪储存，阻碍燃料利用并损害食欲控制。这种疲倦还负责增加抓住糖零食的冲动，以作为临时能量提升。

Simple advice: Sleep more!

这是说起来容易done with busy, stressed out lifestyles. Most recreational athletes do not have the luxury of daytime naps or 10-hour nights, but there are a few things you can do to increase the quality of your shut eye. You might be surprised to learn dietary practices play a large role in avoiding the downfalls of fatigue and reaping the benefits of good sleep.

This stimulant is great for instantly perking you up; however, with a lifespan of around seven hours, consuming it late in the day can seriously disrupt sleep. Aim to stop caffeine consumption by 2 p.m. This rule applies to coffee, espresso, soda, energy drinks, some teas and chocolate.

除了提供空的卡路里外，饮酒还为运动员造成了另一个失败：睡眠质量降低。酒精对睡眠的影响是广泛的。For physically active individuals, alcohol intake can negatively influence heart rate variability (HRV), an important metric for evaluating recovery between training. If you want to indulge, don’t drink every night, keep the dose low (try a spritz) and consume your beverage earlier in the day and with a balanced meal.

Large portions, heavy in protein and fat, can create the sensation of being overly full. When the stomach is full of slow-digesting foods, there can be a distended, uncomfortable feeling that doesn’t help sleep. Large meals also cause an increase in body temperature, which contradicts the natural drop in body temperature that happens during sleep. While a heavy meal can create a fatigued, sluggish feeling, it does not promote deep sleep and actually increases restlessness during the night. Having alarge breakfast and smaller evening meal可能会促进更好的睡眠。

Just as the extreme of heavy meals can reduce sleep quality,research showslow-calorie intake throughout the day can also promote poor sleep. Athletes attempting to meet image and body composition demands of their sport by severe calorie restriction are likely to wake up more frequently throughout the night feeling hungry. Tracking your caloric intake withmyfitnesspal是确保您保持中度（500卡路里）赤字以促进体重下降的良好睡眠的好方法。

已经对以固体餐或液体形式提供的卡路里进行的卡路里进行了研究。虽然总是可以进行更多的研究，但现在，固体餐会击败液体以改善休息的沉睡。节省当天早些时候的餐奶昔，以增强Zzz的振动。

幸运的是，已经有关于哪种类型的研究macros吃得更好。蛋白质较重的餐食会导致更长的时间，但宁静的睡眠较少，而碳水化合物较重的饭菜会导致睡眠时间更快（更快地入睡）。两者都可以将其视为总体积极影响。似乎总体上对睡眠产生负面影响的唯一大型营养素是一顿高脂餐。甚至发现酮症（消耗高脂肪和非常低的碳水化合物的影响）减少了REM睡眠时间。

有许多维生素和矿物质在睡眠质量中发挥作用。色氨酸，硒，钾，维生素B6，维生素B12，钙，镁和维生素D均与通过各种机制促进睡眠有关，包括调节激素，增加5-羟色胺和褪黑激素的产生，减少炎症和促进自然落叶节奏。自然改善睡眠的最佳方法是保持均衡的饮食，多种多样。

If you seem to be plagued with restless nights, supplements might provide some temporary relief. There are many natural, over-the-counter supplements including sprays, pills, teas and food products laced with ingredients that can promote getting to and staying asleep.

可能有助于包括Valerian根，褪黑激素，维生素D，洋甘菊，硫氨酸，镁，卡瓦和颅骨的化合物。尽管这些物质是天然的并且通常是安全的，但请记住补充剂不受管制，应谨慎使用。

A diet that is balanced in macronutrients, includes a variety of colorful plants and isn’t overly restrictive is your best shot at eating well for sleep. Beyond that, you can up your sleep-diet game by eating a smaller dinner rich in complex carbohydrates roughly four hours prior to getting to bed.

Also try to avoid heavy food, alcohol and caffeine late in the day. Of course there are a number of factors other than diet that can have profound effects on sleep quality such as stress, comfort, temperature and light that should be addressed as part of a good sleep routine.