如果你一時無法徹底改掉這個習(xí)慣，但又想提高睡眠質(zhì)量，可以設(shè)置鬧鐘提醒自己控制睡前玩手機的時長。此外，還應(yīng)該適當(dāng)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于提高睡眠質(zhì)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.

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(jīng)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(yù)防中心將褪黑素定義為調(diào)節(jié)人體生物鐘的神經(jīng)激素，有穩(wěn)定作息的作用。圣路易斯華盛頓大學(xué)神經(jīng)學(xué)家和睡眠醫(yī)學(xué)專家尤爾·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(yī)學(xué)會今年2月公布的一項研究顯示，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(chǎn)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

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(jù)2022年1月發(fā)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(fā)表于《臨床睡眠醫(yī)學(xué)雜志》的一項小型隨機試驗中，連續(xù)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(fā)表在《營養(yǎng)》雜志的一項研究顯示，雞蛋中含有大量褪黑素，其含量高于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(fā)表在《歐洲營養(yǎng)雜志》的一項小型研究顯示，酸櫻桃濃縮汁使研究對象體內(nèi)的褪黑素水平提高，改善了研究對象的睡眠質(zhì)量和持續(xù)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(jù)2019年發(fā)表在《應(yīng)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。