为什么在炎热环境下入睡会导致做噩梦?

There's nothing better than a warm, sunny day during the summer. But there's nothing worse than a muggy summer evening, when it's so hot you struggle to get to sleep. We've all been there - striping down to our underwear, kicking off the covers and opening all the windows. Although it turns out the heat might not only be making us feel physically uncomfortable at night.

夏天，没有什么比晴暖的白日更令人心情舒畅了。但比闷热的夏日夜晚更糟糕的是：热到睡不着！我们都有过这种经历--脱掉内衣、踢开被子、打开所有的窗户。尽管事实证明：热气可能不仅会令我们在夜间感到不舒服。

It could also be having an impact on our dreams - or more specifically our bad dreams. Dr Neil Stanley, former chairman of the British Sleep Society has revealed exactly how the heat increases our chances of having a nightmare. "In order for us to get a good night's sleep, we need to lose around 1C of our internal body temperature, which sits around 37C," he told MailOnline.

炎热天气也会对我们的梦境带来影响--或者具体而言，噩梦。英国睡眠协会前主席尼尔·斯坦利博士已确切揭示了热气增加我们做噩梦机会的方法。"为了睡个好觉，我们的体温需大约降低1度，大约37摄氏度，"他对MailOnline说道。

"We typically lose that through our head or face, which pokes out of the duvet. If you're sleeping in a room which is too warm, your body's core temperature is unable to lose that heat and your sleep will be disturbed." He added that if our sleep becomes so disturbed that we are sleep deprived, we will see greater 'sleep intensity', which leads to greater brain activity.

"盖被子通常不盖头或脸，所以我们通常以这种方式降低体温。如果你睡在温热的房间内，那身体的核心温度就无法降低，从而影响睡眠。"他补充说，如果我们的睡眠受到干扰，已经到了缺觉的地步，那我们经历的'睡眠强度'会更高，导致大脑活动更活跃。

This activity causes people to experience a phase of sleep called REM, making dreams more vivid and enabling us to remember them clearer. It can also cause dreams to become more unpleasant, leading to nightmares. Dr Stanley also commented that sleeping at the right temperature can help improve snoring and prevent other disorders such as sleep apnoea.

这种活动会导致人们进入快速眼球运动睡眠模式，使梦境更为生动，我们对梦境的记忆也更清晰。同时也会导致不愉快的梦境，从而使我们做噩梦。斯坦利博士还评论说，在舒适的温度下入睡有助于改善打鼾的状况，预防其他疾病，如睡眠呼吸暂停。

Ways to keep your bedroom cool and improve your sleep

保持卧室凉爽、促进睡眠的方法

1. Invest in cotton sheets

1. 买棉质床单

2. Stick your sheets in the freezer for a few minutes

2. 把床单放入冰箱，冰几分钟

3. Freeze your hot water bottle and stick it in your bed a little while before you go to sleep

3. 睡前把热水瓶冷冻，然后放在床上

4. Point your fan towards and open window to push out the hot air

4. 将风扇对准打开的窗户，排出热气

5. Turn all the lights off

5. 关灯（所有灯）