Around the world, summers are getting hotter.
在世界各地，夏天越来越热。
Day and night temperatures are increasing.
白天和夜晚的气温都在上升。
What impact could that be having on how we sleep?
这会对我们的睡眠产生什么影响？
Temperature and sleep are closely linked.
温度和睡眠密切相关。
Typically, our bodies cool themselves down before we sleep.
通常，我们的身体在睡觉前会降温。
One of the main ways that we do this is by widening blood vessels near the skin to allow heat to dissipate.
我们这样做的主要方式之一是扩张皮肤附近的血管，让热量散发出去。
In hot weather, this process becomes less effective as it is more difficult for heat to be transferred.
在炎热的天气里，这个过程变得不那么有效，因为热量更难传递。
One of the body's mechanisms to speed up this process is by allowing sweat to evaporate.
身体加速这一过程的机制之一是让汗水蒸发。
However, in humid conditions it's harder for evaporation to take place.
然而，在潮湿的环境中，蒸发更难发生。
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.
如果身体无法降温，那么人们就更难入睡，睡眠模式也更有可能被打乱。
This means that it's important for us to try to manage the temperature of the environment that we sleep in.
这意味着我们努力管理睡眠环境的温度很重要。
While it can be costly, air conditioning is a useful tool to keep our sleeping environment cool.
虽然成本可能很高，但空调是保持睡眠环境凉爽的有用工具。
Managing ventilation is also important.
管理通风也很重要。
During the hottest hours of the day keeping windows and curtains closed can stop hot air and heat from sunlight entering our homes.
在一天中最热的时候，关好窗户和窗帘可以阻止热空气和阳光的热量进入我们的家。
At night, once the temperature has dropped, opening windows can allow cool air to come in and reduce the temperature in our homes.
到了晚上，温度下降后，打开窗户可以让凉爽的空气进入，降低家中的温度。
Fans can help to speed up cooling, as long as air temperatures are low enough.
只要空气温度足够低，风扇可以帮助加快冷却。
They become less effective in hotter conditions.
它们在更热的条件下效果较差。
It's not just rooms that we can cool down.
我们不仅可以给房间降温。
Using breathable bedding and sleepwear makes it easier for our bodies to regulate temperature.
使用透气的床上用品和睡衣使我们的身体更容易调节温度。
While it may seem counter-intuitive, it can be beneficial to have a warm bath or shower before sleep.
虽然这可能看起来违反直觉，但睡前洗个温水澡或淋浴是有益的。
Warm water can cause more blood to flow to our skin.
温水会使更多的血液流向我们的皮肤。
Once you get out of the bath or shower, this means that you cool down more quickly.
当你从浴缸或淋浴中出来时，这意味着你更快地降温。
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.
睡眠专家凯文·摩根和丽莎·阿蒂斯建议的另一个技巧是将你的袜子放在冰箱里冷却，然后上床前穿上它们。
They also say that it's important to try to keep to your usual sleep routine to avoid disruption to your sleep habits.
他们还表示，尽量保持你平时的睡眠习惯很重要，以避免打乱你的睡眠习惯。
