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QINGDAO TODAY
在线翻译:
szdaily -> Speak Shenzhen -> 
How to sleep during a heatwave, according to expert
    2019-07-29  08:53    Shenzhen Daily

According to Nerina Ramlakhan, a sleep expert at Silentnight (U.K. manufacturer of beds and mattresses), the optimal bedroom temperature for sleeping is between 16 and 21 degrees Celsius, and your brain needs to be slightly cooler than the rest of your body.

“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 says.

“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!”

Here’s what you can do:

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

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.

3. Moisturize before bed with an aloe vera based after-sun cream, ideally kept in the fridge.

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.

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.

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.

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

8. 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.

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

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

11. Drink water regularly during the day, but not too much at night.

12. Sleep in a separate bed from your partner — two bodies mean twice the body heat.

13. 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.

Words to Learn 相关词汇

【最优的】zuìyōu de optimal most desirable or satisfactory

【渐渐入睡】jiànjiàn rùshuì drift off gradually start to sleep

据英国寝具制造商“寂静之夜”的睡眠专家奈莉娜·拉姆拉克罕说,适宜睡眠的理想卧室温度在16到21摄氏度之间,你的大脑需要比身体其他部位稍微凉爽一点。

拉姆拉克罕说: “良好的夜间睡眠对于白天处理信息、修复和调整身心非常重要。”

“理想情况下,为了让我们睡得好,我们的身体和大脑之间需要有一个小小的温差,身体要温暖,而头部要凉爽!”

你可以尝试这些办法。

1. 把你的床上用品放在冰箱里几分钟(记得先把它们放进塑料袋里)。如果你的冰箱或冰柜没有太多的空间,只把你的枕套或睡衣放进去也会有帮助。

2. 把一个热水瓶装满冰水,放在身体的冷却点:膝盖、脚踝、手腕、脖子、腹股沟和肘部。你也可以把一个热水瓶装满凉水,冷冻一下,带上床去。

3. 睡前使用芦荟晒后乳液保湿,用之前最好先放在冰箱里冻一下。

4. 在空的香水瓶里装满冰水,放在床边,喷在脸上、后颈和膝盖后面降温。

5. 穿棉睡衣,床上铺薄的纯棉床单。高质量的棉是能够保持凉爽感的理想床上用品,因为它是最透气的材质。

6. 睡眠专家戴夫·吉布森说,要确保你没有摄入太多的蛋白质,因为蛋白质实际上会加快新陈代谢,让你的身体升温。

7. 锻炼时间选在早上,而不是晚上,以防止身体太热。

8. 晚上要洗微温的淋浴,以降低体温。不过,洗澡水不要太冷,因为你的身体会通过保温来应对温度的突然变化。

9. 关掉卧室里所有散发热量的电器。插座也要关掉。

10. 让你的脚保持凉爽,要么伸到被子外面,要么放在冰袋上。

11. 白天要经常喝水,但晚上不要喝太多。

12. 和你的伴侣分床睡 —— 两个身体=两倍的体温。

13. 睡前将一块湿法兰绒放在冰箱里一个小时左右,睡觉时把它放在额头上。

(Chinadaily.com.cn)

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