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2Why high temperatures make it harder to sleep
Around the world, summers are getting hotter. Day and night temperatures are increasing. What impact could that be having on how we sleep?
Temperature and sleep are closely linked. Typically, our bodies cool themselves down before we sleep. One of the main ways that we do this is by widening blood vessels near the skin to allow heat to dissipate. In hot weather, this process becomes less effective as it is more difficult for heat to be transferred.
One of the body's mechanisms to speed up this process is by allowing sweat to evaporate. However, in humid conditions it's harder for evaporation to take place. If the body is unable to cool down, then it's more difficult for people to fall asleep and more likely that sleep patterns can be disrupted.
This means that it's important for us to try to manage the temperature of the environment that we sleep in. While it can be costly, air conditioning is a useful tool to keep our sleeping environment cool.
Managing ventilation is also important. During the hottest hours of the day, keeping windows and curtains closed can stop hot air and heat from sunlight entering our homes. At night, once the temperature has dropped, opening windows can allow cool air to come in and reduce the temperature in our homes. Fans can help to speed up cooling, as long as air temperatures are low enough. They become less effective in hotter conditions.
It's not just rooms that we can cool down. Using breathable bedding and sleepwear makes it easier for our bodies to regulate temperature. While it may seem counter-intuitive, it can be beneficial to have a warm bath or shower before sleep. Warm water can cause more blood to flow to our skin. Once you get out of the bath or shower, this means that you cool down more quickly.
Another tip suggested by sleep experts Kevin Morgan and Lisa Artis is to cool your socks in the fridge and then put them on before going to sleep. They also say that it's important to try to keep to your usual sleep routine to avoid disruption to your sleep habits.
词汇表
blood vessel [ˌvesəl] n. 血管
dissipate [ˈdɪsɪpeɪt] vi. 消散，散发，散失
transfer [trænsˈfɜː(r)] vt. 转移，传递，传导
evaporate [ɪˈvæpəreɪt] vi. 蒸发，挥发
humid [ˈhjuːmɪd] adj. 潮湿的，湿润的
evaporation [ɪˌvæpəˈreɪʃn] n. 蒸发，挥发
ventilation [ˌventɪˈleɪʃn] n. 通风，空气流通
breathable [ˈbriːðəbl] adj. 透气的，可透气的
bedding [ˈbedɪŋ] n. 床上用品，寝具
sleepwear [ˈsliːpweə(r)] n. 睡衣，睡衣裤
counter-intuitive [ˌkaʊntər ɪnˈtjuːɪtɪv] adj. 有悖直觉的，反直觉的
sleep routine [ruːˈtiːn] 睡眠习惯，作息规律
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