1. Bananas

香蕉

Although generally considered an energy-boosting food, bananas are rich in magnesium which relaxes muscles and they also contain serotonin and melatonin, which encourage sleep.

香蕉通常被认为是一种补充能量的食物，但香蕉富含镁元素，可以放松肌肉，还含有5-羟色胺和褪黑素，可以促进睡眠。

2. Almonds

杏仁

Known as a great source of healthy fats, almonds are also bursting with tryptophan and magnesium, which both help to naturally reduce muscle and nerve function while also steadying your heart rhythm.

杏仁是健康脂肪的重要来源，还富含色氨酸和镁元素，这两种物质都有助于自然放松肌肉和神经，同时还能稳定心律。

3. Honey

蜂蜜

Just one teaspoon of honey is enough to stimulate the release of melatonin in the brain and shut off orexin (which keeps us alert), thus helping you to wind down.

仅仅一勺蜂蜜就足以刺激大脑释放褪黑素，并停止释放增食欲素（使我们保持警觉），从而帮助你放松下来。

4. Oats

燕麦

As well as being yet another food rich in vitamins, minerals and amino acids which promote sleep-inducing melatonin.

燕麦也富含维生素、矿物质和氨基酸，有助于释放促进睡眠的褪黑素。