According to Dr Nerina Ramlakhan, a sleep expert at Silentnight, the optimal bedroom temperature for sleeping is between 16℃ and 21℃, 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，你的头部需要比身体其它部位稍微凉爽一点。

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 pyjamas will help.

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。

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。

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

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。

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.

在空的香水瓶里装满冰水，放在床边，喷在脸上、后颈和膝盖后面降温。

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。

Make sure you're not eating too much protein as this can actually heat your body up by boosting your metabolic rate.

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。

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，但至少在睡前三小时吃，吃辣能让你出汗，给身体降温。

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

锻炼时间选在早上，而不是晚上，以防止身体太热。

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。

Drink water regularly during the day, but not too much at night. About 0.5 pint before bed will be enough to keep you hydrated and prevent you from having to get up and go to the loo.

白天要经常喝水，但晚上不要喝太多。睡前喝0.5品脱(约合284毫升)补水就足够了，还可以避免起夜。

来源：中国日报

责编：田梦瑶

来源：China Daily