辛苦工作了一天，睡前终于可以舒舒服服地躺在床上刷会手机，卸下一天的疲惫……这应该是大部分人的生活写照。但往往越刷手机人越兴奋，入睡越困难。这是因为夜间光线尤其是手机屏幕的蓝光，会抑制褪黑素的分泌，从而造成入睡困难，同时也使大脑保持兴奋而降低睡眠质量。

如果你一时无法彻底改掉这个习惯，但又想提高睡眠质量，可以设置闹钟提醒自己控制睡前玩手机的时长。此外，还应该适当补充褪黑素。有研究表明，坚果、鱼类、鸡蛋、樱桃和牛奶富含褪黑素。日常多摄入这几类食物或有助于提高睡眠质量。

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.

服用褪黑素是一种助眠的好方法，但日常生活中的一些食物已经含有人体所需的褪黑素。

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.

美国疾病控制与预防中心将褪黑素定义为调节人体生物钟的神经激素，有稳定作息的作用。圣路易斯华盛顿大学神经学家和睡眠医学专家尤尔·朱表示，光线，特别是手机屏幕上的蓝光，会影响褪黑素水平。

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.

近年来，为了对抗褪黑素缺乏症，越来越多人开始口服褪黑素助眠。美国医学会今年2月公布的一项研究显示，褪黑素服用者的比例从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.

但除了大脑产生的褪黑素外，你还可以从食物中补充自然的褪黑素。尤尔·朱称：“实际上，食物中含有褪黑素。”

5 foods that are naturally high in melatonin

5种富含褪黑素的食物

[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.

坚果：根据2022年1月发表在《食品成分与分析杂志》上的一项研究，核桃仁含有大量褪黑素，而杏仁、榛子、南瓜籽和开心果等其他坚果中也含有褪黑素。

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.

鱼类：2014年发表于《临床睡眠医学杂志》的一项小型随机试验中，连续五个月每周食用三次三文鱼对睡眠和身体日常功能有积极影响。

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.

鸡蛋：2017年发表在《营养》杂志的一项研究显示，鸡蛋中含有大量褪黑素，其含量高于肉类和其他动物性食品。

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.

酸樱桃：2012年发表在《欧洲营养杂志》的一项小型研究显示，酸樱桃浓缩汁使研究对象体内的褪黑素水平提高，改善了研究对象的睡眠质量和持续时间。

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：根据2019年发表在《应用动物研究杂志》上的一项研究，夜间采集的牛奶富含褪黑素，或有益人体健康。