這樣洗澡，睡得更好

這樣洗澡，睡得更好

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

雖然許多所謂的成年人選擇淋浴——事實(shí)上泡澡可能對(duì)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.

只要問問德克薩斯大學(xué)的研究人員就知道了。他們說，在睡覺前泡個(gè)熱水澡可以改善夜間睡眠質(zhì)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.

《睡眠醫(yī)學(xué)評(píng)論》(Sleep Medicine Reviews)雜志發(fā)表了這篇多研究評(píng)論，分析了5000多個(gè)將水性活動(dòng)與睡眠質(zhì)量聯(lián)系起來的研究項(xiàng)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.

他們的研究結(jié)果表明，睡前約90分鐘洗澡最有效，水溫在104到109華氏度之間最適合改善睡眠。他們說，這增加了睡眠的頻率和速度，即所謂的睡眠開始潛伏期，最多可達(dá)10分鐘。

“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.”

“當(dāng)我們查看所有已知的研究時(shí)，我們注意到在方法和結(jié)果方面存在明顯的差異，”領(lǐng)導(dǎo)這項(xiàng)研究的德克薩斯大學(xué)生物醫(yī)學(xué)工程系博士生沙哈布·哈加耶(Shahab Haghayegh)說。“準(zhǔn)確判斷睡眠是否能得到改善的唯一方法，就是把所有過去的數(shù)據(jù)結(jié)合起來，用新的視角來看待它。”

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.

體溫調(diào)節(jié)主要由下丘腦控制，用于保持晝夜節(jié)律，調(diào)節(jié)睡眠。我們的體溫通常在下午晚些時(shí)候達(dá)到峰值，比睡覺的時(shí)候高出兩三度。對(duì)大多數(shù)人來說，在進(jìn)入睡眠前一小時(shí)，核心體溫會(huì)下降一半或一個(gè)完整的度數(shù)，并在睡眠中繼續(xù)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，熱水澡有助于刺激從身體核心到四肢的循環(huán)，這實(shí)際上是把熱量從核心轉(zhuǎn)移出去，降低我們體內(nèi)的溫度，從而為我們的睡眠做準(zhǔn)備。

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.

科學(xué)家說，睡前一到兩小時(shí)洗澡是提高理想睡眠溫度的最佳時(shí)機(jī)。睡前才洗澡可能會(huì)導(dǎo)致身體過于溫暖而難以入睡，影響睡眠質(zhì)量;洗澡時(shí)間過早，又會(huì)讓你的核心體溫有機(jī)會(huì)下降并再次上升，從而抵消洗澡的好處。

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.

研究人員說，這些發(fā)現(xiàn)與我們對(duì)水基被動(dòng)人體加熱(PBHWB)效果的理解“一致”，但由于有關(guān)這一主題的報(bào)告“相對(duì)缺乏”，因此需要進(jìn)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.

與此同時(shí)，猶他大學(xué)的研究小組也在開發(fā)一種適銷的床上系統(tǒng)，該系統(tǒng)可以配合個(gè)人的體溫調(diào)節(jié)系統(tǒng)，在夜間保持最佳的睡眠溫度。