夏天如何安眠？

夏天如何安眠

The Dalai Lama once wisely said, "Sleep is the best form of meditation." While he has a point, it's easier said than done, especially in the summer.

達(dá)賴?yán)镌?jīng)明智地說過:“睡眠是最好的冥想方式。”雖然他說的有道理，但說起來容易做起來難，尤其是在夏天。

In July last year, Britain reached temperatures of over 35 degrees and while it was cooler in the evenings, it was still warm. Throughout the summer, whether you're on holiday or at home, keeping cool and comfortable enough to fall asleep easily can be tricky.

去年7月，英國的氣溫超過35度，雖然晚上溫度會降一點，但仍然很熱。整個夏天，無論你是在度假還是在家，保持足夠涼爽舒適的睡眠狀態(tài)都是一件棘手的事情。

There are two key factors that affect how we sleep; temperature and light. "You have to lose half a degree of body temperature to sleep, which is usually lost from your head and face," explains the sleep expert Neil Stanley. While opening your window might make sense, it will increase noise levels, which can make it trickier to sleep. Stanley recommends drinking cold fluids before bed or taking a cool shower.

有兩個關(guān)鍵因素影響我們的睡眠;溫度和光線。睡眠專家尼爾·斯坦利(Neil Stanley)解釋說:“你必須降低半個攝氏度的體溫才能入睡，而這通常是從你的頭部和面部開始的。”雖然打開窗戶可能是有道理的，但它會增加噪音，讓人更難入睡。斯坦利建議睡前喝些冷的液體，或者洗個冷水澡。

In terms of light control, investing in heavier curtains or blackout blinds should be your first port of call. When the sun rises it naturally wakes up your body, however in the summer this can be as early as 4am. Eye masks are also a good option to shut out unwelcome light.

在燈光控制方面，投資更厚的窗簾或遮光窗簾應(yīng)該是你的首選。當(dāng)太陽升起時，它會自然地喚醒你的身體，然而在夏天，這可能早在凌晨4點。眼罩也是隔絕不受歡迎光線的好選擇。

That said, Stanley also admits that "the prerequisite for a good night's sleep is a quiet mind." If you're stressed or anxious about something, you will struggle to sleep whatever the temperature or the time of year. Here are a few helpful tips and tricks to ensure you're relaxed and ready for bed.

盡管如此，斯坦利也承認(rèn)“晚上睡個好覺的先決條件是要有一個安靜的頭腦。”如果你對某事感到壓力或焦慮，無論四級的溫度或時間如何，你都會難以入睡。這里有一些有用的建議和技巧，可以讓你放松下來，準(zhǔn)備上床睡覺。

Try... Exercising in the afternoon

嘗試。。。下午鍛煉

Hit the gym in the late afternoon. You'll tire yourself out, leading to a deeper sleep. If you've had a stressful day, it's worth doing some basic yoga stretches, such as downward dog, the cat and cow poses to release any tension.

下午晚些時候去健身房。你會累壞自己，導(dǎo)致更深的睡眠。如果你經(jīng)歷了緊張的一天，做一些基本的瑜伽伸展運動是值得的，比如下犬式、貓式和牛式，以釋放任何緊張情緒。

Invest in... The right mattress

投資…正確的床墊

An exceptional mattress will provide the utmost support and comfort for your body, helping you to achieve great quality sleep every night. Spend time considering how soft or firm you prefer your mattress to ensure the perfect night's sleep.

一個特別的床墊將為你的身體提供最大的支持和舒適，幫助你實現(xiàn)高質(zhì)量的睡眠每晚。花點時間考慮一下你喜歡的床墊有多軟或多結(jié)實，這樣才能保證你晚上睡個好覺。

Swap... Your heavy duvet

換掉…你的厚羽絨被

Replace your winter duvet with a blanket or lighter tog duvet to keep cool. Opt for a 10.5 tog or below.

用毯子或較輕的羽絨被代替冬季羽絨被，以保持涼爽。選擇10.5 托格以下。

Switch off... Your screens

關(guān)閉…你的屏幕

Phones, tablets and TVs emit artificial light, which halts the production of sleep hormone melatonin. You'll sleep more soundly with electronics stowed away.

手機、平板電腦和電視機發(fā)出人造光，阻止了睡眠激素褪黑激素的產(chǎn)生。把電子設(shè)備藏起來，你會睡得更香。