冬天睡觉不暖和？这些小方法让你安睡一整晚

容易

高中二年级

说明文

现代科技

冬季，尤其是在晚上，做好保暖工作非常具有挑战性。除了打开取暖器之外，睡眠专家还提供了一些其他的保暖方式，以帮助你获得更好的睡眠。

With temperatures dropping at this time of year, especially at night, but heating bills increasing, keeping warm at night is more of a challenge than ever. When it’s very cold you should put the heating on but here are a few ideas from a sleep expert for alternative ways to keep your body temperature up before bed, and therefore sleep better.

随着一年中的这个时候气温下降，尤其是在晚上，但是供暖费用增加，晚上保暖比以往任何时候都更具挑战性。当天气很冷的时候，你应该打开暖气，但是这里有一些睡眠专家的想法，可以在睡觉前保持体温，从而睡得更好。

1.____________

1. ____________

Having a hot bath or shower before bed will help to increase your body temperature and allow you to fully warm up before getting into bed. Most often, when we take a long, hot bath, our body temperature tends to increase and stay high for an hour or so afterwards. This means you should be able to get comfortable and fall into a nice sleep before your body temperature drops down again. For extra warmth, change into some comfortable and warm clothes right afterwards to help keep the heat in your body.

睡前洗个热水澡或淋浴将有助于提高体温，并让你在睡觉前充分热身。大多数情况下，当我们洗一个长时间的热水澡时，我们的体温往往会升高，并在之后保持一个小时左右的高温。这意味着你应该能够在体温再次下降之前感到舒适并睡个好觉。为了获得额外的温暖，之后立即换上一些舒适温暖的衣服，以帮助保持体内热量。

2. Exercise before bed

2.睡前锻炼

Exercising during the colder months can be difficult, however this is a very quick and easy way to increase body temperature. It should help to keep you feeling warm during the evening and at night. Make sure you exercise in the evening as this will help you to feel warm right before bed. Doing a sufficient amount of cardio(有氧运动) or interval training should tire you out, which will also help you get to sleep quickly.

在寒冷的月份锻炼可能很困难，但是这是提高体温的一种非常快速简单的方法。它应该有助于让你在晚上和晚上感到温暖。确保你在晚上锻炼，因为这将帮助你在睡觉前感到温暖。做足够量的有氧运动或间歇训练会让你筋疲力尽，这也会帮助你快速入睡。