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.

达赖喇嘛曾经明智地说过:“睡眠是最好的冥想方式。”虽然他说的有道理，但说起来容易做起来难，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，英国的气温超过35度，虽然晚上温度会降一点，但仍然很热。整个夏天，无论你是在度假还是在家，保持足够凉爽舒适的睡眠状态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.

有两个关键因素影响我们的睡眠;温度和光线。睡眠专家尼尔·斯坦利(Neil Stanley)解释说:“你必须降低半个摄氏度的体温才能入睡，而这通常是从你的头部和面部开始的。”虽然打开窗户可能是有道理的，但它会增加噪音，让人更难入睡。斯坦利建议睡前喝些冷的液体，或者洗个冷水澡。

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.

在灯光控制方面，投资更厚的窗帘或遮光窗帘应该是你的首选。当太阳升起时，它会自然地唤醒你的身体，然而在夏天，这可能早在凌晨4点。眼罩也是隔绝不受欢迎光线的好选择。

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.

尽管如此，斯坦利也承认“晚上睡个好觉的先决条件是要有一个安静的头脑。”如果你对某事感到压力或焦虑，无论四级的温度或时间如何，你都会难以入睡。这里有一些有用的建议和技巧，可以让你放松下来，准备上床睡觉。

Try... Exercising in the afternoon

尝试。。。下午锻炼

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.

下午晚些时候去健身房。你会累坏自己，导致更深的睡眠。如果你经历了紧张的一天，做一些基本的瑜伽伸展运动是值得的，比如下犬式、猫式和牛式，以释放任何紧张情绪。

Invest in... The right mattress

投资…正确的床垫

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.

一个特别的床垫将为你的身体提供最大的支持和舒适，帮助你实现高质量的睡眠每晚。花点时间考虑一下你喜欢的床垫有多软或多结实，这样才能保证你晚上睡个好觉。

Swap... Your heavy duvet

换掉…你的厚羽绒被

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

用毯子或较轻的羽绒被代替冬季羽绒被，以保持凉爽。选择10.5 托格以下。

Switch off... Your screens

关闭…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.

手机、平板电脑和电视机发出人造光，阻止了睡眠激素褪黑激素的产生。把电子设备藏起来，你会睡得更香。