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专家:穿袜子睡觉有助提升睡眠质量

想提高睡眠质量吗?行为睡眠障碍专家建议:穿袜子睡觉。

美国有线电视新闻网(CNN)报道,行为睡眠障碍专家米德雷鲁普(Michelle Drerup)说:“我知道这听起来有些违反直觉,但穿上袜子温暖脚部,实际上可能降低你的核心体温,帮助你更快入睡。”

通常情况下,成年人在白天里的核心体温介于约36.1至37.2摄氏度,平均为37摄氏度。10岁以下儿童的体温可能略低。但当夜晚降临,核心体温会下降一至两度,让身体进入准备入睡状态。

据悉,一种被称为“远端血管扩张”(distal vasodilation)的过程有助于人体降温:它通过扩张手部和脚部的血管来增加通过皮肤散发的热量。因此当人们穿上袜子让双脚暖和时,核心温度将进一步下降,让人们能睡得更安稳。

德雷鲁普解释道:“温暖双脚会打开血管,帮助身体其他部位降温……因此,增加脚部的血液循环会降低核心体温。”

2018年的一项小型研究显示,穿袜子睡觉的年轻男性比不穿袜子的人入睡时间快了将近八分钟,睡眠时间多了32分钟,而且夜间醒来的次数更少。

保持凉爽的睡眠环境也能提高睡眠质量。

睡眠专家建议将卧室温度维持在18.3摄氏度左右,维持适度的入眠核心体温。当然,体温范围并不固定,一些人喜欢更低的约15.6摄氏度,另一些人则偏爱更高的约21.1摄氏度。

专家还建议在准备睡觉前洗个温水澡。德雷鲁普说,这与穿袜子原理类似。“如果在睡前略微提高核心体温,那么随着体温下降,困意可能会更快袭来。”

此外,穿“清凉睡衣”也能提高睡眠质量,因为这能在一定程度上避免夜间出汗、核心体温升高等。

...

#研究 #健康 #精神健康



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专家:穿袜子睡觉有助提升睡眠质量

想提高睡眠质量吗?行为睡眠障碍专家建议:穿袜子睡觉。

美国有线电视新闻网(CNN)报道,行为睡眠障碍专家米德雷鲁普(Michelle Drerup)说:“我知道这听起来有些违反直觉,但穿上袜子温暖脚部,实际上可能降低你的核心体温,帮助你更快入睡。”

通常情况下,成年人在白天里的核心体温介于约36.1至37.2摄氏度,平均为37摄氏度。10岁以下儿童的体温可能略低。但当夜晚降临,核心体温会下降一至两度,让身体进入准备入睡状态。

据悉,一种被称为“远端血管扩张”(distal vasodilation)的过程有助于人体降温:它通过扩张手部和脚部的血管来增加通过皮肤散发的热量。因此当人们穿上袜子让双脚暖和时,核心温度将进一步下降,让人们能睡得更安稳。

德雷鲁普解释道:“温暖双脚会打开血管,帮助身体其他部位降温……因此,增加脚部的血液循环会降低核心体温。”

2018年的一项小型研究显示,穿袜子睡觉的年轻男性比不穿袜子的人入睡时间快了将近八分钟,睡眠时间多了32分钟,而且夜间醒来的次数更少。

保持凉爽的睡眠环境也能提高睡眠质量。

睡眠专家建议将卧室温度维持在18.3摄氏度左右,维持适度的入眠核心体温。当然,体温范围并不固定,一些人喜欢更低的约15.6摄氏度,另一些人则偏爱更高的约21.1摄氏度。

专家还建议在准备睡觉前洗个温水澡。德雷鲁普说,这与穿袜子原理类似。“如果在睡前略微提高核心体温,那么随着体温下降,困意可能会更快袭来。”

此外,穿“清凉睡衣”也能提高睡眠质量,因为这能在一定程度上避免夜间出汗、核心体温升高等。

...

#研究 #健康 #精神健康

BY 联合早报 即时报道




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