I wanted to bring this up because I just broke one of those rules and I did it without thinking about it.
我想说说这个，因为我刚破了一条戒，而且是完全没过脑子干的。
FIRSTLY - don't eat anything caffeinated. That should be obvious.
第一——别吃任何含咖啡因的东西。这应该很显然。
Secondly, don't eat anything that's bread. Bread expands in your stomach when you digest it and it will cause acid reflux if you eat it before bed.
第二，别吃任何面包类的东西。面包消化时会在胃里膨胀，睡前吃会引起胃酸反流。
Thirdly, don't eat any hard cheese. There's something almost magical in hard cheese that can make your body think that its running a marathon. The culprit is "tyramine" and it is the same thing that triggers during fight or flight responses. This isn't limited to hard cheese, but includes smoked meats and the kind of processed meats you get from the deli. Aged cheeses (like cheddar or blue cheese), cured or smoked meats, fermented foods (sauerkraut, kimchi), soy sauce, and tap or craft alcoholic beverages all contain high levels of this chemical.
第三，别吃硬质奶酪。硬奶酪里有一种近乎神奇的东西，能让你的身体以为自己在跑马拉松。元凶是“酪胺(tyramine)”，正是战斗或逃跑反应中触发的那种东西。不只硬奶酪，烟熏肉和熟食店那种加工肉也一样。陈年奶酪（比如切达或蓝纹）、腌制或烟熏肉、发酵食品（酸菜、泡菜）、酱油，还有生啤或精酿酒精饮料，全都含有大量这种物质。
You also don't want to eat anything spicy! Nothing acidic.
辣的也别吃！酸的也不行。
And, surprisingly, nothing sweet or sugary because it can spike blood sugar.
而且，出人意料的是，甜的含糖的也别吃，因为会拉升血糖。
Also, dried fruits are a problem because they can make you bloat. Avoid anything that can make you gassy.
还有，果干也是个问题，会让人胀气。任何容易产气的东西都避开。
But let's not forget that alcohol, which might make you feel like you're getting to sleep faster, has two issues. It can cause you acid reflux, but, if you have quite a bit of it, it can interrupt your REM (deep) sleep and make you wake up even more tired than when you went to bed.
但别忘了酒精，它虽然可能让你觉得入睡更快，却有两个问题：一是引起胃酸反流，二是喝多了会打断你的 REM（深度）睡眠，让你醒来比睡前还累。
To this end...do not eat a piece of pizza like I did. I thought: "hmm, a cold piece of pizza sounds good right now..." Forgetting, as I did, that it was way past the time when it was safe to eat one!
所以……别像我一样吃一块披萨。我想的是：“嗯，一块冷披萨现在听起来不错……”然后像我一样忘了，现在早就过了能安全吃披萨的时间了！
There's nothing worse than laying in bed all night staring at the ceiling because your body won't shut down thinking its being stalked through the dark forest by a sabertooth tiger.
没有什么比整晚躺在床上盯着天花板更惨了，因为你的身体不肯关机，总觉得有只剑齿虎在黑暗森林里跟踪你。