噩梦与吃宵夜有关

While we all know that having a nightmare is scary, what exactly is a nightmare? As defined by experts at the Mayo Clinic, "a nightmare is a disturbing dream associated with negative feelings, such as anxiety or fear that awakens you." They are more frequent in children, but can also happen in adults, and typically occur in the second half of the night while you are in the rapid eye movement (REM) portion of your sleep. The main difference between a nightmare and a bad dream is that the level of disturbance caused by the nightmare will typically prompt you to wake up. While neuroscientists still debate what causes nightmares, there is general support for potential contributors, such as chronic stress or feelings of anxiety, mental health issues, sleep deprivation, certain kinds of medication, and medication withdrawal (via Sleep Foundation).

虽然我们都知道做恶梦很可怕，但恶梦到底是什么?正如梅奥诊所的专家所定义的，“噩梦是一种令人不安的梦，与唤醒你的焦虑或恐惧等消极情绪有关。”这种梦在儿童中更为常见，但也可能发生在成人中，通常发生在你处于快速眼动(REM)睡眠阶段的后半夜。噩梦和恶梦的主要区别在于，噩梦引起的干扰程度通常会促使你醒来。虽然神经学家仍在争论是什么导致了噩梦，但普遍认为潜在的因素，如慢性压力或焦虑感、心理健康问题、睡眠剥夺、某些药物以及药物戒断。

A 2011 study published in the Journal of Clinical Sleep Medicine concluded that food intake before bedtime was associated with negative sleep effects in healthy adults. If you are the kind of person who tends to eat late dinners or midnight snacks, what kinds of food should you avoid?

2011年发表在《临床睡眠医学杂志》上的一项研究得出结论，在健康成年人中，睡前进食与睡眠的负面影响有关。如果你是那种喜欢吃晚餐或午夜小吃的人，你应该避免吃什么样的食物呢?

A 2015 peer-reviewed study published in the science journal Frontiers in Psychology noted that, despite longtime common beliefs that food is associated with nightmares, there remains limited consistent evidence supporting this notion. However, based on this study of 396 undergraduate students, dairy was most frequently identified in association with disturbing dreams. It is worth noting, though, that a number of these participants were lactose intolerant, so that may have had an effect on the disturbance. Spicy foods were also singled out by the participants who had troubling dreams.

2015年发表在《心理学前沿》科学期刊上的一项同行评议研究指出，尽管长期以来普遍认为食物与噩梦有关，但支持这一观点的一致证据仍然有限。然而，根据这项对396名本科生的研究，乳制品最常与令人不安的梦联系在一起。然而，值得注意的是，这些参与者中有许多人是乳糖不耐受的，因此这可能会对这种紊乱产生影响。另外，那些做过噩梦的些参与者也会挑出辛辣的食物。

At the end of the day, however, more research is needed to conclude with certainty whether dairy, spicy foods, or other types of foods can affect your dreams. If you feel hungry before bedtime, health experts generally warn that eating salty junk foods or sweets is not the best idea. Choose nutrient-rich foods, such as nuts, berries, or a little dark chocolate to satisfy your hunger. It will be less likely to negatively impact your metabolism and disturb your sleep patterns (via Healthline).

然而，归根结底，还需要更多的研究来确定乳制品、辛辣食物或其他类型的食物是否会影响你的梦。如果你在睡前感到饥饿，健康专家通常建议，不要吃吃含盐的垃圾食品或糖果。选择营养丰富的食物，如坚果、浆果或少量黑巧克力来满足你的饥饿感。它不太可能对你的新陈代谢产生负面影响，也不太可能干扰你的睡眠模式。