“大暑”節(jié)氣后，全國多地進(jìn)入燒烤模式，中央氣象臺預(yù)計，一直到7月底，中東部高溫難消，部分地區(qū)最高氣溫可達(dá)38-40℃。悶熱的桑拿天晚上睡不好？睡眠專家來支招了。

According to Dr Nerina Ramlakhan, a sleep expert at Silentnight, the optimal bedroom temperature for sleeping is between 16C and 21C, and your brain needs to be slightly cooler than the rest of your body.

據(jù)“寂靜之夜”的睡眠專家奈莉娜·拉姆拉克罕博士說，適宜睡眠的理想臥室溫度在16到21攝氏度之間，你的大腦需要比身體其他部位稍微涼爽一點(diǎn)。

optimal ['?pt?m(?)l]：adj.最佳的；最理想的

“A good night’s sleep is important in order to process information throughout the day as well as to repair and re-balance the body physically and mentally,” Ramlakhan tells The Independent.

拉姆拉克罕在接受《獨(dú)立報》采訪時說：“良好的夜間睡眠對于白天處理信息、修復(fù)和調(diào)整身心非常重要?！?/p>

“Ideally, in order for us to sleep well, there needs to be a fractional temperature difference between our body and our brain – a warm body and a cool head!”

“理想情況下，為了讓我們睡得好，我們的身體和大腦之間需要有一個小小的溫差，身體要溫暖，而頭部要涼爽！”

那么，怎么做才讓自己冷靜下來，好好睡上一覺呢？來看看下面20條建議。

1 Put your bedding in the freezer for a couple of minutes (put it in a plastic bag first though). If you don’t have much room in your fridge or freezer, even just your pillowcase or PJs will help.

把你的床上用品放在冰箱里幾分鐘（記得先把它們放進(jìn)塑料袋里）。如果你的冰箱或冰柜沒有太多的空間，只把你的枕套或睡衣放進(jìn)去也會有幫助。

2 Fill a hot water bottle with iced water and place on the ‘cooling points’ of your body: knees, ankles, wrists, neck, groin and elbows. You can also fill a hot water bottle with cool water, freeze it and take it to bed with you.

把一個熱水瓶裝滿冰水，放在身體的冷卻點(diǎn)：膝蓋、腳踝、手腕、脖子、腹股溝和肘部。你也可以把一個熱水瓶裝滿涼水，冷凍一下，帶上床去。

groin [gr??n]：n. [解剖]腹股溝

3 Moisturise before bed with an aloe vera based aftersun cream, ideally kept in the fridge.

睡前使用蘆薈曬后乳液保濕，用之前最好先放在冰箱里凍一下。

aloe vera [,?l?u'ver?]： 蘆薈；蘆薈汁

4 Fill an empty perfume bottle with chilled water and keep it by your bedside, spray on your face, back of your neck, and back of your knees to cool down.

在空的香水瓶里裝滿冰水，放在床邊，噴在臉上、后頸和膝蓋后面降溫。

5 Use cotton pyjamas and thin, pure cotton sheets for your bed - high quality cotton is the ideal bedding material to sleep between to stay cool as it’s most breathable.

穿棉睡衣，床上鋪薄的純棉床單。高質(zhì)量的棉是能夠保持涼爽感的理想床上用品，因為它是最透氣的材質(zhì)。

6 Make sure you’re not eating too much protein as this can actually heat your body up by boosting your metabolic rate, according to sleep expert Dave Gibson.

睡眠專家戴夫·吉布森說，要確保你沒有攝入太多的蛋白質(zhì)，因為蛋白質(zhì)實(shí)際上會加快新陳代謝，讓你的身體升溫。

metabolic [,met?'b?l?k]：adj.新陳代謝的

7 Eat spicy food, but at least three hours before bed - it can make you sweat which cools the body down.

吃辣的食物，但至少在睡前三小時吃，吃辣能讓你出汗，給身體降溫。

8 Exercise in the morning rather than evening to stop your body getting too hot.

鍛煉時間選在早上，而不是晚上，以防止身體太熱。

9 Keep your evening shower tepid to lower your body temperature. Don’t have a freezing cold one though, as your body will react to the sudden change in temperature by preserving heat.

晚上要洗微溫的淋浴，以降低體溫。不過，洗澡水不要太冷，因為你的身體會通過保溫來應(yīng)對溫度的突然變化。

tepid ['tep?d]：adj.微溫的，溫?zé)岬?/span>

10 Contrary to popular belief, Gibson says we should keep windows closed during the day to keep the house cooler. Keep the curtains closed too.

與普遍的看法相反，吉布森說，我們應(yīng)該在白天把窗戶關(guān)起來，使房子保持涼爽。窗簾也要拉上。

11 Turn off all electrical devices in the bedroom as these emit heat. Switch off sockets too.

關(guān)掉臥室里所有散發(fā)熱量的電器。插座也要關(guān)掉。

12 Keep your feet cool, either by keeping them outside the covers or resting on an ice pack.

讓你的腳保持涼爽，要么伸到被子外面，要么放在冰袋上。

13 Put a roasting pan full of ice in front of a fan to cool the air.

把一個裝滿冰塊的烤盤放在風(fēng)扇前，給空氣降溫。

14 Drink water regularly during the day, but not too much at night. About ? pint before bed will be enough to keep you hydrated and prevent you from having to get up and go to the loo.

白天要經(jīng)常喝水，但晚上不要喝太多。睡前喝0.5品脫（約合284毫升）補(bǔ)水就足夠了，還可以避免起夜。

15 Sleep in a separate bed from your partner - two bodies = twice the body heat.

和你的伴侶分床睡——兩個身體=兩倍的體溫。

16 Sleep downstairs if you can as heat rises.

有條件的話睡在樓下，因為熱空氣會上升。

17 Sleep in cool, wet socks or even a damp T-shirt.

穿著涼爽潮濕的襪子、甚至是潮濕的T恤睡覺。

18 Rinse your wrists and feet with cold water before getting into bed.

睡覺前用冷水沖洗手腕和雙腳。

19 If you wake up in the night, rub a menthol stick on your forehead to help cool down, Dr Ramlakhan recommends.

拉姆拉克罕博士建議，如果晚上醒來，可以用薄荷棒摩擦額頭來幫助降溫。

menthol ['menθ?l; -θ(?)l]：n.薄荷醇；薄荷腦

20 Place a wet flannel in the fridge for an hour or so before you go to bed, and rest this on your forehead as you drift off.

睡覺前將一塊濕法蘭絨放在冰箱里一個小時左右，睡覺時把它放在額頭上。

drift off：迷迷糊糊地睡去

英文來源：獨(dú)立報

翻譯&編輯：yaning