爲什麼在炎熱環境下入睡會導致做噩夢?

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，沒有什麼比晴暖的白日更令人心情舒暢了。但比悶熱的夏日夜晚更糟糕的是：熱到睡不着！我們都有過這種經歷--脫掉內衣、踢開被子、打開所有的窗戶。儘管事實證明：熱氣可能不僅會令我們在夜間感到不舒服。

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.

炎熱天氣也會對我們的夢境帶來影響--或者具體而言，噩夢。英國睡眠協會前主席尼爾·斯坦利博士已確切揭示了熱氣增加我們做噩夢機會的方法。"爲了睡個好覺，我們的體溫需大約降低1度，大約37攝氏度，"他對MailOnline說道。

"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.

"蓋被子通常不蓋頭或臉，所以我們通常以這種方式降低體溫。如果你睡在溫熱的房間內，那身體的核心溫度就無法降低，從而影響睡眠。"他補充說，如果我們的睡眠受到干擾，已經到了缺覺的地步，那我們經歷的'睡眠強度'會更高，導致大腦活動更活躍。

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.

這種活動會導致人們進入快速眼球運動睡眠模式，使夢境更爲生動，我們對夢境的記憶也更清晰。同時也會導致不愉快的夢境，從而使我們做噩夢。斯坦利博士還評論說，在舒適的溫度下入睡有助於改善打鼾的狀況，預防其他疾病，如睡眠呼吸暫停。

Ways to keep your bedroom cool and improve your sleep

保持臥室涼爽、促進睡眠的方法

1. Invest in cotton sheets

1. 買棉質牀單

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

2. 把牀單放入冰箱，冰幾分鐘

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

3. 睡前把熱水瓶冷凍，然後放在牀上

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

4. 將風扇對準打開的窗戶，排出熱氣

5. Turn all the lights off

5. 關燈（所有燈）