Experts share perfect temperature to get best night's sleep of your life

专家分享能让你睡个好觉的最佳温度

We all have our little rituals before bed – some of us unwind with a hot shower, others dive into a good book, and some just scroll through their phones until they can't keep their eyes open.

我们睡前都有自己的一些小习惯——有些人会洗个热水澡放松身心，有些人会沉浸在一本好书中，还有些人则会刷手机，直到困得睁不开眼。

But what if the one thing we've been doing every night is actually sabotaging our chances of a restful sleep? A new study has uncovered a surprising mistake many of us make without even realising it, and it could be the key to whether you wake up feeling refreshed or groggy.

但如果我们每晚都在做的事情实际上在破坏我们获得安稳睡眠的机会呢？一项新研究揭示了我们许多人甚至没有意识到的惊人错误，而这个错误可能就是决定你醒来时是神清气爽还是昏昏沉沉的关键。

Researchers from the Hinda and Arthur Marcus Institute for Aging Research in the US recorded the results from 50 people aged 65 and over for a year and a half. Through sleep monitors, they were able to see how their surroundings, specifically temperature, impacted their quality of sleep.

美国欣达与亚瑟·马库斯衰老研究所的研究人员对50名65岁及以上的人进行了为期一年半的跟踪研究。通过睡眠监测仪，他们能够观察到周围环境，尤其是温度，对睡眠质量的影响。

After analysing 11,000 nights of sleep in total, it was concluded that participants had the most efficient sleep when the bedroom temperature was between 20 and 25C (68 and 77F). During this temperature range, its participants were at their least restless, with 20C (68F) averaging out as the best temperature when studied against hours slept.

在分析了总共1.1万个夜晚的睡眠数据后，研究人员得出结论：当卧室温度在20℃-25℃（即68℉-77℉）之间时，参与者的睡眠效率最高。在这个温度范围内，参与者的睡眠最为安稳，其中20℃（即68℉）在结合睡眠时长进行研究时，平均被认为是最适宜的温度。

The most restless sleep occurred when temperatures increased to 30C when a five to 10 per cent drop in sleep efficiency was recorded. Writing in the journal Science of the Total Environment, the researchers said: "Overall, our findings indicate an optimal range of temperature, whereby sleep was most efficient and restful when night time ambient temperature was between 20 and 25C.

当温度升高到30℃时，睡眠最不安稳，此时睡眠效率下降了5%-10%。研究人员在《整体环境科学》期刊上写道：“总体而言，我们的研究结果表明存在一个最佳温度范围，当夜间环境温度在20℃-25℃之间时，睡眠最为高效且安稳。”

"Our observations point to an exciting opportunity to potentially improve sleep within the older adult population by creating a more comfortable home environment," researchers revealed.

研究人员透露道：“我们的观察结果指向了一个令人兴奋的机会，即通过营造更舒适的家庭环境，有可能改善老年人群体的睡眠质量。”

It comes after a separate study revealed the perfect amount of sleep you need each night, from middle to old age, in order to help with cognitive function and mental health.

此前，另一项研究揭示了从中年到老年，每晚获得完美睡眠时长对认知功能和心理健康的帮助。

The study looked at the sleeping habits of almost 500,000 adults from the ages of 38 to 73 and discovered that seven hours of sleep was the optimal duration needed for people within that age range.

该研究调查了近50万名年龄在38至73岁之间的成年人的睡眠习惯，发现对于这个年龄段的人来说，七小时的睡眠是最佳时长。

In the study, Cambridge University's Department of Psychiatry Professor, Barbara Sahakian, explained: "For every hour that you moved away from seven hours, you got worse. It's very clear that the processes that go on in our brain during sleep are very important for maintaining our physical and mental health."

在这项研究中，剑桥大学精神病学系教授芭芭拉·萨哈基安解释道：“你每偏离七小时睡眠一小时，状态就会变差。很明显，我们大脑在睡眠期间进行的各种过程对于维持我们的身心健康至关重要。”

Getting a good night's sleep, she added, was important at all stages of life, but particularly as people aged. "I think it is as important as getting exercise."

她补充道，在人生的各个阶段，获得良好的睡眠都很重要，尤其是随着年龄的增长。“我认为这和锻炼一样重要。”

While many experts have previously advised getting eight hours of sleep, the study concluded that this could be just as detrimental as getting insufficient sleep.

尽管许多专家此前建议每天要睡八小时，但这项研究得出结论，睡眠时间过长可能和睡眠不足一样有害。

A good amount of sleep is vital to enable day-to-day cognitive function – including processing speed, memory, problem-solving abilities, and visual attention – and both a surplus of sleep or too little can impact this.

充足的睡眠对于日常认知功能至关重要，包括处理速度、记忆力、解决问题的能力以及视觉注意力等，睡眠过多或过少都会对其产生影响。