为什么穿袜子睡觉入睡更快,还能提高睡眠质量?

科学研究证明,穿袜子睡觉可以让你提前15分钟进入梦乡,晚上醒来的次数也会少得多。双脚的温度跟睡眠质量是密切相关的。要理解其中原因,你需要首先掌握核心体温和睡眠之间的关系。

If you're one of those people who has trouble falling asleep, listen up. You might fall asleep 15 minutes earlier and wake up far less during the night if you put on a pair of socks at bedtime.

如果你入睡困难,注意,穿袜子睡觉可能让你提前15分钟进入梦乡,晚上醒来的次数也会少得多。

To understand why, you first need to grasp the relationship between core body temperature and sleep. During daylight hours, the human body hums along at an average temperature of 98.6 degrees Fahrenheit (37 degrees Celsius). But at night, your core body temperature dips as much as 2 degrees Fahrenheit (1.2 degrees Celsius) over the course of six or seven hours of sleep.

要理解其中原因,你需要首先掌握核心体温和睡眠之间的关系。白天,人体的平均体温为37摄氏度。但是在晚上,在六到七个小时的睡眠过程中,核心体温会下降1.2摄氏度。

This gradual decrease in core body temperature, it turns out, is a key part of the complicated neurobiological dance of falling asleep and staying asleep. And the faster you can lower the core body temperature, the faster you will fall asleep.

事实证明,核心体温的逐渐下降是入睡和保持睡眠这一复杂的神经生物学行为的关键部分。核心体温的下降速度越快,你就越快入睡。

One of the ways that your body regulates its temperature is through blood vessels in your skin. If the brain decides the body is too hot, it will dilate (widen) blood vessels (vasodilation), redistributing warmer blood from the body's core through the rest of the body to cool it down. If the body is too cold, the brain signals the opposite reaction, restricting the flow of blood to the surface (vasoconstriction).

身体调节体温的方法之一是通过皮肤中的血管。如果大脑认为身体太热,会扩张血管,将温暖的血液从身体核心重新分配到身体其他部位,使其降温。如果身体太冷,大脑会发出相反的反应信号,限制血液流向皮肤表面(血管收缩)。

The palms of your hands and soles of your feet are the body's most efficient heat exchangers, since they are hairless and less insulated than other skin surfaces. Researchers have shown that warming the feet before going to sleep using a warm foot bath or by wearing socks promotes vasodilation, which in turn lowers the body's core temperature faster than going to sleep with cold, bare feet.

手掌和脚底是身体最有效的散热器,因为与其他位置的皮肤相比,手掌脚底光滑无毛、绝缘性差。研究人员已经表明,睡前泡脚或穿袜子暖脚可以促进血管扩张,这样会比赤脚冷着睡觉更快地降低身体的核心温度。

Scientists hypothesize that socked feet have a neurological effect as well. The brain's 'thermostat' is located in a region called the preoptic/anterior hypothalamus (PO/AH). Inside the PO/AH is a type of neuron called a warm-sensitive neuron (WSN) that increases its firing rate when there's a temperature difference between the body's core and extremities like the feet.

科学家们推测,脚上穿袜子也会对神经系统产生影响。大脑的“恒温器”位于视前区-下丘脑前部(PO/AH)。在视前区-下丘脑前部存在热敏神经元(WSN),当身体核心和四肢(如脚)之间存在温差时,该神经元会增加其放电频率。

It's a bit of a chicken and the egg situation, but research has shown that WSN firing rates go way up on the onset of slow wave or 'deep' sleep and gradually decrease prior to waking up. So WSNs may play a role in generating the sensation of sleepiness that helps us fall asleep and stay asleep. And if that's the case, warming up the feet before bedtime gives WSNs an extra boost.

这有点像鸡和蛋的关系,但研究表明,热敏神经元的放电频率在慢波睡眠或“深度”睡眠开始时会升高,在醒来之前会逐渐降低。因此,热敏神经元可能在产生睡意方面发挥作用,帮助我们入睡并保持睡眠。如果是这样的话,就寝前让脚变热能给热敏神经元带来额外的动力。

In a small study, Korean researchers found that wearing a pair of special 'sleeping socks' not only sped up the onset of sleep, but increased overall sleep time by an average of 30 minutes and cut nighttime waking episodes in half.

在一项小型研究中,韩国研究人员发现,穿一双特殊的“睡袜”不仅加快了入睡过程,而且平均增加了30分钟的总睡眠时间,夜间醒来的次数减少了一半。

If you're worried about becoming too warm while wearing socks in bed, look for ones made of natural breathable fibers.

如果你担心睡觉穿袜子太热,那就找一双透气的天然材质袜子。

(0)

相关推荐

  • 为什么一拿起书就犯困?The reason reading makes you sleepy

    来源:中国日报网 许多人都有睡前读书的习惯,不只是因为他们是书虫,还因为读书的助眠功效实在太赞了.你可曾好奇过,为什么自己一看书就犯困呢? [Photo/Pexels] You've finally ...

  • 专题5 阅读理解_5

    (广东省深圳市2016年高三第二次调研)阅读理解.   Humans and many other mammals have unusually efficient internal temperat ...

  • 研究:为什么穿袜子睡觉入睡更快,还能提高睡眠质量?

    科学研究证明,穿袜子睡觉可以让你提前15分钟进入梦乡,晚上醒来的次数也会少得多.双脚的温度跟睡眠质量是密切相关的.要理解其中原因,你需要首先掌握核心体温和睡眠之间的关系. If you're one ...

  • 写给失眠的人:穿袜子睡觉,或许能让你更快睡着,提高睡眠质量

    由于现在的生活条件变好了,越来越多的人,承受着较大的生活压力.但压力会影响我们的情绪,随之我们的睡眠状态就会受到影响.此时的我们,就会出现晚上睡不着,就算睡着了也很容易醒来的情况,这也就是我们常说的失 ...

  • 穿袜子睡觉,更利于健康!

    #睡觉 #睡眠 #健康养生 你知道吗?双袜子睡觉会更利于健康.一,有助于睡眠袜子会让脚底变暖变向大脑传递降低体温的信息,从而增加困倦感更易进入睡眠状态.二,缓解足部干裂算挂着睡觉,会帮助主体更好的保持 ...

  • 艾灸有驱寒、消湿、健脾作用!还能提高睡眠质量,助你排出宿便!

    你看肚脐的时候,曾疑惑过吗?肚脐是从哪里来的呢?它从何而来呢?肚脐,可以说是我们身体的一种神奇存在,父母说摘肚脐会有腹泻,祖父母说肚脐直接与肠子相连. 肚脐,神奇的穴位!肚脐,是我们和母亲联系的地方, ...

  • 穿袜子睡觉为何入睡快睡眠好?

    ■ 澜欣 你知道吗?双脚的温度跟睡眠质量密切相关.科学研究证明,穿袜子睡觉可让你提前15分钟进入梦乡,晚上醒来的次数也会少得多.在一项小型研究中,韩国研究人员发现,穿一双特殊的"睡袜&quo ...

  • 洗洁精我家从来不用买,在家2毛钱自制一大瓶,去污更快还不伤手

    摘要:碗筷是我们每天吃饭都要用到的东西,吃完的碗筷大家一般都是用洗洁精来清洁油污,但是洗洁精毕竟是化学合成品,洗得再干净还是会残留一点在餐具上,对人体还是有一定伤害的.其实洗洁精根本不用花钱买,在家2 ...

  • 宝宝穿袜子睡觉好吗?这3种宝宝睡觉必须穿袜子!

    新妈妈提问: 宝宝穿袜子睡觉好吗? 育婴师解答:关于宝宝睡觉到底要不要穿袜子,很多家长都立场不定.支持穿袜子睡的是觉得宝宝年纪太小,不穿会冻着:而反对穿袜子睡的,说法是袜子会妨碍宝宝血液循环.那么,孩 ...

  • 千万不要再穿袜子睡觉了,90%的人全搞错了!

    你以为手脚冰凉,晚上睡觉穿袜子就可以缓解吗?告诉你,这只是治标不治本,千万不要再穿袜子睡觉了,90%的人全搞错了!没想到这个睡觉竟然会这样,吓得我再也不敢穿袜子睡觉了,那么究竟这穿袜子睡觉的坏处有哪些 ...

  • 究竟该不该穿袜子睡觉?今天终于知道答案了!

    天气越来越冷,很多人晚上睡觉容易手脚冰凉,尤其是女性.很多朋友会选择穿袜子睡觉,但是穿袜子睡觉究竟好不好呢?云草君告诉你答案! 答案就是"随你喜欢" 穿袜子睡觉的好处 穿袜子的好处 ...