这样洗澡，睡得更好

这样洗澡，睡得更好

While many so-called mature adults opt for showers — a good soak might be better for you.

虽然许多所谓的成年人选择淋浴——事实上泡澡可能对你更好。

Just ask researchers at the University of Texas, who say taking a warm, well-timed bath before bedtime improves sleep in those with nighttime troubles.

只要问问德克萨斯大学的研究人员就知道了。他们说，在睡觉前泡个热水澡可以改善夜间睡眠质量。

Published in the journal Sleep Medicine Reviews, the multi-study review analyzed over 5,000 research projects that linked water-based activity with sleep quality.

《睡眠医学评论》(Sleep Medicine Reviews)杂志发表了这篇多研究评论，分析了5000多个将水性活动与睡眠质量联系起来的研究项目。

Their results showed the baths were most effective when taken approximately 90 minutes before going to bed and water temperatures between 104 and 109 degrees Fahrenheit were optimal for improving shuteye. This, they say, increased the rate and speed of falling asleep, known as sleep onset latency, by a much as 10 minutes.

他们的研究结果表明，睡前约90分钟洗澡最有效，水温在104到109华氏度之间最适合改善睡眠。他们说，这增加了睡眠的频率和速度，即所谓的睡眠开始潜伏期，最多可达10分钟。

“When we looked through all known studies, we noticed significant disparities in terms of the approaches and findings,” says Shahab Haghayegh, a doctoral student at UT’s Department of Biomedical Engineering, who led the study. “The only way to make an accurate determination of whether sleep can, in fact, be improved was to combine all the past data and look at it through a new lens.”

“当我们查看所有已知的研究时，我们注意到在方法和结果方面存在明显的差异，”领导这项研究的德克萨斯大学生物医学工程系博士生沙哈布·哈加耶(Shahab Haghayegh)说。“准确判断睡眠是否能得到改善的唯一方法，就是把所有过去的数据结合起来，用新的视角来看待它。”

Thermoregulation of the body, controlled mainly by the hypothalamus, works on a circadian rhythm, which also dictates sleep. Our internal temperature usually peaks in the late afternoon and evening, which is about two or three degrees higher than when we sleep. For most, the core body temperature decreases by half or one full degree about an hour before going to sleep, and continues to fall about midway through sleep.

体温调节主要由下丘脑控制，用于保持昼夜节律，调节睡眠。我们的体温通常在下午晚些时候达到峰值，比睡觉的时候高出两三度。对大多数人来说，在进入睡眠前一小时，核心体温会下降一半或一个完整的度数，并在睡眠中继续下降。

Somewhat paradoxically, though, warm baths help stimulate circulation from the body’s core to its extremities, which actually moves heat out of the core and reduces our internal temperature — thus prepping us for sleep.

然而，有些矛盾的是，热水澡有助于刺激从身体核心到四肢的循环，这实际上是把热量从核心转移出去，降低我们体内的温度，从而为我们的睡眠做准备。

Bathing between one and two hours before bed, scientists say, is the sweet spot when it comes to promoting an ideal sleeping temperature. Take the bath too soon before bed and you may be too warm to fall asleep readily and disrupt sleep quality; too long and it may give your core temperature a chance to fall and rise again, nullifying the baths benefits.

科学家说，睡前一到两小时洗澡是提高理想睡眠温度的最佳时机。睡前才洗澡可能会导致身体过于温暖而难以入睡，影响睡眠质量;洗澡时间过早，又会让你的核心体温有机会下降并再次上升，从而抵消洗澡的好处。

Researchers say these findings are “consistent” with our understanding of the effects of water-based passive body heating (PBHWB), but further study is needed due to the “relative scarcity” of reports on the subject.

研究人员说，这些发现与我们对水基被动人体加热(PBHWB)效果的理解“一致”，但由于有关这一主题的报告“相对缺乏”，因此需要进一步研究。

Meanwhile, the same UT team is also working on a marketable bed system that would work with the individual’s thermoregulatory system to maintain optimal sleep temperatures throughout the night.

与此同时，犹他大学的研究小组也在开发一种适销的床上系统，该系统可以配合个人的体温调节系统，在夜间保持最佳的睡眠温度。