According to Dr Nerina Ramlakhan, a sleep expert at Silentnight, the optimal bedroom temperature for sleeping is between 16°C and 21°C, and your brain needs to be slightly cooler than the rest of your body.
据“寂静之夜”的睡眠专家奈莉娜·拉姆拉克罕博士说,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。
"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《独立报》采访时说:“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。”
"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!”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.
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。
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