睡觉前四个小时别喝含有咖啡因的饮料，如茶，咖啡，可乐或是巧克力。选择不含咖啡因的咖啡，黄春菊花茶或是热牛奶，睡觉前少喝饮料能减少夜间上厕所的次数。

Avoid caffeinated drinks, such as tea, coffee, cola and chocolate, four hours before bed. Opt for decaffeinated coffee, chamomile tea, or warm milk.

youdao

如果你在家做热巧克力的话，使用脱脂牛奶就可以减少热巧克力中的脂肪和卡路里含量。

If you make it at home, using skim milk is a good way to cut fat and calories from the drink.

youdao

好的饮料包括一些热牛奶，一些花茶(或者是其他不含咖啡因的茶类)，一些热的巧克力液体(记住它也是包含咖啡因的)。

Good drinks include a little warmed milk, an herbal tea (or other non-caffeinated tea), a weak hot chocolate (remember that it contains caffeine though).

youdao