The UK has entered its fourth heatwave of the summer, with temperatures expected to exceed 30C yet again.

英国已迎来今夏第四波热浪，气温预计将再度突破30摄氏度。



With scorching days come humid nights, with temperatures projected to hover at around 20C at night for some regions this week.

酷热白昼过后，夜晚也潮湿闷热，本周部分地区夜间气温预计将维持在20摄氏度左右。

So if you're struggling to sleep, here are some top tips for staying cool.

因此，如果你正饱受睡眠困扰，以下是一些助你保持凉爽的实用妙招。

Stay hydrated

保持水分充足

It may seem like an obvious one, but drinking plenty of water is often overlooked.

这看似是显而易见的建议，但人们常常会忽略多喝水这一点。

Cool down from the inside out by staying hydrated with plenty of liquids. It is recommended to drink between 1.5 and 2 litres per day.

通过大量饮用液体来保持体内水分充足，从内而外让自己凉爽下来。 建议每天饮用1.5至2升水。

Taking cool baths or showers will also help you keep cool, according to the NHS.

据英国国家医疗服务体系（NHS）称，洗凉水澡或冷水澡也有助于你保持凉爽。

Avoid alcohol

避免饮酒

Bad news for some, but forecasters advise against drinking alcohol in the intense heat, as well as teas and coffees, which act as diuretics and can cause dehydration.

对有些人来说这可能是个坏消息，但天气预报员建议，在酷热天气下不要饮酒，也不要喝茶和咖啡， 因为这些饮品具有利尿作用，会导致脱水。

Pyjamas in the freezer

把睡衣放进冰箱

During the day, place your pillowcase or pyjamas in the freezer. Take them out before going to bed. Hopefully they will cool you down and help you sleep better.

白天时，把你的枕套或睡衣放进冰箱里。 睡前把它们拿出来。 希望它们能让你凉爽下来，助你睡个好觉。

Throughout the day, wearing loose, cool clothing and a hat and sunglasses will also help.

白天时，穿着宽松、凉爽的衣物，戴上帽子和太阳镜，也会有所帮助。

And wearing lighter coloured clothes will keep you cooler.

而且，穿颜色浅淡的衣服会让你更凉爽。

...and flannels

……还有毛巾

Sticking a flannel in the freezer can be especially refreshing to place on your forehead as you lie in bed.

把毛巾放进冰箱冷冻一下，躺床上时把它敷在额头上，会格外清爽宜人。

Turn on the fan

打开风扇

Fans can help your body regulate its internal temperature, and sticking a pan of ice cubes in front of it can make the circulating air even cooler.

风扇能帮助人体调节体温，在风扇前放一盘冰块，还能让吹出的风更凉爽。

If you haven't got one handy, fill a hot water bottle with cold water instead.

要是手边没有风扇，也可以用装满冷水的热水袋来替代。

Dump the duvet

撤掉厚被子

Thin cotton sheets will absorb sweat and are more comfortable than duvets.

薄棉床单能吸汗，比厚被子更舒适。

Your body temperature will begin falling during the night, so hopefully you won't feel warm and uncomfortable for too long.

夜间体温会逐渐下降，所以希望你不会长时间感到燥热不适。

How to sleep better

如何改善睡眠

It can be all too easy to start feeling annoyed and exasperated when you're struggling to sleep.

当你难以入睡时，很容易感到烦躁和恼怒。

The best thing to do is to try to distract yourself with a relaxing activity such as reading, and try going back to bed when you're tired.

此时，最好的做法是尝试通过阅读等放松活动来转移注意力，等感到疲倦时再回到床上睡觉。

Avoid the temptation to go on your phone, as this activity can stimulate you.

要避免忍不住玩手机，因为这种活动会让你更加兴奋，难以入睡。

Heat rises... so sleep on the lower floor

热气上升…… 所以睡在低楼层

If your home has several floors, it might be worth sleeping downstairs. Spend more time in the coolest room in the house.

如果你的房子有多层，睡在楼下或许更合适。 尽量待在屋内最凉爽的房间。

Try this tip from the Royal Navy

试试英国皇家海军的这个妙招

Royal Navy officers have been submerging their hands in cold water to cool down faster since the 1990s.

自20世纪90年代起，英国皇家海军军官就会将双手浸入冷水中，以更快降低体温。

Research has shown colder water speeds up the rate of cooling, with core temperature reduced by around one degree for every 10 minutes of hand immersion in 15C water.

研究表明，冷水能加快降温速度， 双手每在15摄氏度的水中浸泡10分钟，核心体温就能降低约1摄氏度。

This technique has also been adopted by athletes who need to cool down rapidly when alternating between rest and movement.

需要快速在休息和运动间切换的运动员也采用了这种方法。

Put ice on your pulse points

在脉搏点敷冰块

Applying ice to the wrists and side of the neck can help to lower body heat as the blood vessels in those areas are close to the skin's surface.

将冰块敷在手腕和颈部两侧有助于降低体温，因为这些部位的血管靠近皮肤表面。

素材来源：iYuba