夏天睡觉时一个细节，让你睡得更香

Core Viewpoint - The article emphasizes the importance of maintaining an appropriate room temperature to improve sleep quality, especially during hot weather. Lowering the room temperature can help individuals fall asleep more easily and enhance overall sleep quality [3][5]. Summary by Sections Relationship Between Room Temperature and Sleep - Body temperature fluctuates throughout the day, dropping during sleep and rising when awake. A significant temperature difference in the environment can disrupt this balance, negatively impacting sleep quality [3][4]. - A study from Maastricht University suggests that lowering room temperature to between 14°C and 15°C can improve glucose metabolism and reduce the risk of heart disease, while also promoting better sleep [3]. Recommended Room Temperature - Experts recommend a sleep environment temperature of 18°C to 22°C in China, while some studies suggest that 17°C is optimal for deep sleep [5]. - If individuals cannot adapt to lower temperatures, setting air conditioning to around 26°C at night can help facilitate sleep [5]. Tips for Sleeping in Hot Weather - Avoid large meals before bedtime, as they can raise body temperature [7]. - Stay hydrated during the day to maintain the body's cooling system [7]. - Wearing socks to bed can help regulate body temperature by promoting blood circulation [8]. - Elevating the legs with a small pillow can improve blood circulation and reduce heat accumulation [8]. - Taking a warm bath before bed can lower core body temperature and promote a feeling of coolness [8]. - Limit alcohol consumption before sleep, as it can disrupt the body's temperature regulation [9]. Standards for Good Sleep - Good sleep should meet six criteria: sufficient duration, regularity, quick onset, minimal awakenings, absence of snoring, and waking up refreshed [10][11][12][13]. Addressing Sleep Disorders - Individuals with conditions such as stroke, coronary heart disease, hypertension, and sleep apnea are more prone to sleep disturbances and should seek medical advice [14]. - Creating a comfortable sleep environment, including maintaining room temperature and using blackout curtains, is essential for quality sleep [15]. Dietary Adjustments - Avoiding heavy meals, alcohol, and high-fat or spicy foods before bed can help improve sleep quality. Consuming sleep-promoting foods like millet porridge, red dates, and milk is recommended [16]. Relaxation Techniques - Engaging in relaxation activities before bed, such as deep breathing exercises, can help prepare the body for sleep [17].