When summer comes to mind, we almost always focus on picnics, days lounging on the beach, and tasty iced drinks. But hot weather has a gnarly side too. We’re talking about the real dog days of summer, when intense heat and humidity make it impossible to sit comfortably, let alone sleep through the night.
一說到夏天，大多數人首先會想到野餐、舒舒服服躺在沙灘上的日子和美味的冰鎮飲料。但是炎熱的天氣也有“艱險”的一麵。我們這裏說的是夏天中最熱的三伏天，高溫和潮濕讓人幾乎是“坐立不安”，更別說安穩地睡一個晚上了。

The obvious solution for cool, calm, and REM-ful sleeping is an air conditioner: These modern gizmos can keep a bedroom at the optimum sleep temperature (roughly between 60 and 70 degrees Fahrenheit), plus provide some nice white noise to boot. But even small window units use up tons of energy and jack up monthly electric bills. So what’s an environmentally-responsible, budget-conscious sleeper to do?
想要睡得涼快，睡得安穩，最普遍的辦法就是用空調。這些現代小發明可以使臥室保持在一個最佳的睡眠溫度（大概華氏60°-70°之間）
，但會產生白色噪音。而且
，就算是很小的窗式空調也很耗電
，所以每個月的電費都會很高。那麼一個環保的
、節約的睡眠者會怎麼做呢
？

Living through a hot summer without AC seems impossible but, hey, our grandparents did it all the time! Turns out, they learned a few things in the process. Read on for some tried and true DIY strategies for staying cool on hot nights.
不用空調度過炎炎夏日看起來好像不可能，但是想一想，我們的祖父母們一直都是這麼做的呀！最後他們還掌握了一些避暑的方法。繼續往下讀，你就能學到一些可靠的
、真實的且需要手動的辦法，來讓自己在炎炎夏夜保持涼爽。

1. Choose cotton. Save the ooh-la-la satin, silk, or polyester sheets for cooler nights. Light-colored bed linens made of lightweight cotton (Egyptian or otherwise) are breathable and excellent for promoting ventilation and airflow in the bedroom.
1. 選擇棉質的床上用品。為了晚上睡得涼快點，收起綢緞
、絲質或者滌綸床單。改用輕便的棉質布料（埃及或者其他的）做成的淺顏色被單和枕套
，這種透氣性比較好
，而且能夠有效加快臥室內的空氣流通。

2. Feel the freezer burn. Stick sheets in the fridge or freezer for a few minutes before bed. We recommend placing them in a plastic bag first (unless eu de frozen pizza is your fave aromatherapy scent). Granted, this won’t keep you cool all night, but it will provide a brief respite from heat and humidity.
2. 感受冷凍效應。把床單放在冰箱裏幾分鍾後再鋪到床上。我們建議先把它們放在塑料袋裏，然後再放到冰箱裏（除非冰過的披薩是你最愛的香薰味）。雖然這確實不會讓你一整晚都很涼快，但能暫時緩解濕熱的感覺。

3. Get cold comfort. Here’s a four-seasons tip for keeping utilities charges down: Buy a hot water bottle. In winter, fill it with boiling water for toasty toes without cranking the thermostat. During summer, stick it in the freezer to create a bed-friendly ice pack.
3. 感受冰涼的舒適感。這是一個四季通用的省電妙招——買mai一yi個ge熱re水shui袋dai。冬dong天tian的de時shi候hou，裝zhuang滿man熱re水shui用yong來lai暖nuan腳jiao，這zhe樣yang就jiu不bu用yong擺bai弄nong恒heng溫wen器qi了le。而er夏xia天tian的de時shi候hou
，把ba它ta放fang在zai冰bing箱xiang裏li再zai拿na出chu來lai，就jiu變bian成cheng了le一yi個ge讓rang床chuang降jiang溫wen的de冰bing袋dai。

4. Be creative. If you thought fans are just for blowing hot air around, think again! Point box fans out the windows so they push hot air out, and adjust ceiling fan settings so the blades run counter-clockwise, pulling hot air up and out instead of just twirling it around the room.
4. 要有創造力。如果你覺得電扇隻能讓熱氣四周流動的話
，那你就錯了，不妨再想想！bagufengjichaoxiangchuangwai，jiunengjiangreqipaichuwuzi，tiaozhengdiaoshanshiqiyepianfanfangxiangzhuandong
，jiunengjiangreqijizhongdaowudinghuozhejiangqipaichuwuwai
，zheyangdehuareqijiubuhuiyizhimenzaiwuli。

5. Sleep like an Egyptian. If there seem to be a lot of Egyptian references in this list, it’s because those Nile-dwellers knew how to do it right. The so-called “Egyptian method” involves dampening a sheet or towel in cool water and using it as a blanket. We recommend laying the damp sheets on top of a dry towel to avoid soaking the mattress.
5. 像埃及人一樣睡覺。我之所以多次提到埃及，是因為尼羅河畔的居民知道正確的降溫方法。所謂的“埃及方法”指的是
，將床單或者毛巾放在冷水裏浸濕，再把它當做毯子用。我們建議把濕的床單放在幹的毛巾上，免得弄濕床墊。

6. Get loose. Less is definitely more when it comes to summertime jammies. Pick a loose, soft cotton shirt and shorts or underwear. Going full nudie during a heat wave is (unsurprisingly) controversial. Some people believe it helps keep them cool, while others claim going au natural means sweat stays on the body instead of being wicked away by fabric. We’re going to chalk this one up to personal preference.
6. 穿得寬鬆點。夏天的睡衣必然是穿得少更好。選一件寬鬆
、柔rou軟ruan的de棉mian質zhi汗han衫shan和he短duan褲ku或huo者zhe內nei褲ku。大da熱re天tian到dao底di要yao不bu要yao完wan全quan裸luo睡shui
，果guo然ran是shi一yi個ge很hen有you爭zheng議yi的de話hua題ti。有you的de人ren認ren為wei這zhe能neng降jiang溫wen，但dan也ye有you人ren認ren為wei不bu穿chuan衣yi服fu就jiu意yi味wei著zhe汗han沒mei辦ban法fa被bei衣yi物wu吸xi收shou，從cong而er隻zhi能neng留liu在zai身shen上shang。我wo們men就jiu把ba它ta當dang成cheng是shi一yi個ge個ge人ren喜xi好hao問wen題ti。

7. Create a cross-breeze. In this case, hanging out in the cross-hairs is a good idea. Position a fan across from a window, so the wind from outside and the fan combine in acooling cross-breeze. Feeling fancy? Go buck-wild and set up multiple fans throughout the room to make the airflow even more boisterous.
7. 自zi創chuang穿chuan堂tang風feng。這zhe時shi候hou，在zai兩liang股gu風feng的de交jiao彙hui點dian活huo動dong應ying該gai是shi個ge不bu錯cuo的de主zhu意yi。把ba電dian扇shan放fang在zai窗chuang戶hu的de對dui麵mian，這zhe樣yang的de話hua外wai麵mian進jin來lai的de風feng和he風feng扇shan吹chui出chu的de風feng就jiu交jiao彙hui成cheng了le穿chuan堂tang風feng。覺jiao得de很hen神shen奇qi嗎ma
？還hai能neng再zai厲li害hai點dian

，在zai房fang間jian裏li多duo放fang幾ji把ba電dian扇shan，這zhe樣yang風feng就jiu會hui流liu動dong得de更geng猛meng烈lie。

8. Go old-school. Remember when refrigerators were iceboxes that contained actual blocks of ice? Us neither. This stay-cool trick is straight out of the icebox era, though. Make a DIY air conditioner by positioning a shallow pan or bowl (a roasting pan works nicely) full of ice in front of a fan. The breeze will pick up cold water from the ice’s surface as it melts, creating a cooling mist.
8. 用一種老式的方法。還記得冰箱曾經是放著大塊冰塊的“冰箱子”嗎？我們可能都忘記了。但這一降溫竅門就是直接源自於當年的“冰箱子”。我wo們men可ke以yi把ba一yi個ge盛sheng滿man冰bing塊kuai的de淺qian的de平ping底di鍋guo或huo者zhe碗wan放fang在zai電dian扇shan前qian，這zhe樣yang就jiu成cheng了le一yi個ge自zi製zhi空kong調tiao。冰bing塊kuai融rong化hua的de時shi候hou，風feng會hui把ba其qi表biao麵mian的de冷leng水shui吹chui起qi來lai
，製zhi造zao出chu一yi種zhong冷leng卻que霧wu
，使shi房fang間jian降jiang溫wen。

9. Pamper your pulses. Need to cool down, stat? To chill out super-fast, apply ice packs or cold compresses to pulse points at the wrists, neck, elbows, groin, ankles, and behind the knees.
9. 多關心你的脈搏。想要馬上涼快下來
？如果你想快速降溫，不妨將冰袋或者冷敷物放在手腕、脖子
、肘部
、腹股溝以及膝蓋下麵的脈搏處。

10. Get tech-y. We can’t vouch for its effectiveness, but the chillow—a high-tech pad that stays cool through water circulation—seems like a genius idea.
10. 用一點高科技。我們不能保證這個方法一定可行，但冰枕——一種通過水循環來保持涼爽的高科技枕頭——似乎是個很棒的主意。

11. Be a lone wolf. Sorry lovebugs, but sleeping alone is way better than spooning for staying cool. Cuddling with a partner increases body heat, making the bed a sticky, sweaty pit of despair instead of a cool, calm oasis.
11. 做一隻孤獨的狼。不好意思了情侶們，但一個人睡確實比兩個人睡在一起更涼快。兩個人相擁而眠會增加體溫，把床變成一個黏糊糊的、讓人冒汗的煉獄，而不是一個涼快的
、適合睡眠的舒適之地。

12. Release your inner Tarzan. Feeling ambitious (or just really, really hot)? Rig up a hammock or set up a simple cot. Both types of beds are suspended on all sides, which increases airflow.
12. 釋放出你內心的泰山。感到內心狂躁（或者隻是非常非常熱）？弄一個吊床或者做一張小床。這兩種床都能懸在半空中，這樣就能加快空氣的流動。

13. Cool off. A cold shower takes on a whole new meaning come summertime. Rinsing off under a stream of tepid H20 brings down the core body temperature and rinses off sweat (ick) so you can hit the hay feeling cool and clean.
13. 讓rang身shen體ti降jiang溫wen。炎yan熱re的de夏xia天tian賦fu予yu了le冷leng水shui澡zao全quan新xin的de意yi義yi。用yong微wei溫wen的de水shui擦ca洗xi身shen體ti不bu僅jin能neng讓rang體ti溫wen降jiang下xia來lai
，還hai能neng把ba臭chou汗han衝chong洗xi掉diao，這zhe樣yang一yi來lai，你ni就jiu能neng涼liang爽shuang、幹淨地入眠了。

14. Stay away from the stove. Summer is not the time to whip up a piping hot casserole or roast chicken. Instead, chow down on cool, room-temperature dishes (salads are clutch) to avoid generating any more heat in the house. If hot food is in order, fire up the grill instead of turning on the oven. And swap big meals for smaller, lighter dinners that are easier to metabolize. The body produces more heat after you chow down on a huge steak than a platter of fruits, veggies, and legumes.
14. 遠離火爐。夏天的時候不適宜吃滾燙的燉菜或者烤雞。相反地
，應該吃一些清爽的常溫食物（沙拉就是很好的選擇），這樣就能避免屋內產生更多的熱氣。如果一定要吃熱菜的話，也要用烤架代替烤爐。另外，要盡量吃小份的、清淡點的
、更容易消化的食物。與吃下一盤水果、蔬菜和豆類食物相比



，如果你吃的是一大份牛排的話，身體就會產生更多的熱氣。

15. Fill up the tank. Get a leg up on hydration by drinking a glass of water before bed. Tossing and turning and sweating at night can result in dehydration, so get some H20 in the tank beforehand. (Pro tip: Just eight ounces will do the trick, unless you’re really into those 3 am bathroom runs.)
15. 喝足量的水。睡前喝一杯水能讓你補充足夠的水分。晚上睡覺翻來覆去再加上出汗很容易造成脫水，所以睡前可以先喝點兒水。（專家建議：喝8盎司（大約250ml）的水就足夠了，除非你真的喜歡半夜三點起來上廁所。）

16. Get low. Hot air rises, so set up your bed, hammock, or cot as close to the ground as possible to beat the heat. In a one-story home, that means hauling the mattress down from a sleeping loft or high bed and putting it on the floor. If you live in a multi-floor house or apartment, sleep on the ground floor or in the basement instead of an upper story.
16. 睡低一點兒。熱氣會往上升，所以盡量把你的床、diaochuanghuozhezhediechuangnongdiyidianer，zheyangyenengbishu。ruguozhudeshipingfang，nanijiubachuangdianconggaojiaochuangshangnaxialai，ranhouzhijiefangzaidishangshui。ruguozhudeshiduocengloufang
，najiubuyaoshuiloushang
，keyixuanzeshuizaiyilouhuozhedixiashi。

17. Turn off the lights. This tip is pretty self-explanatory. Light bulbs (even environmentally-friendly CFLs) give off heat. Fortunately, summer means it stays light until eight or nine at night. Take advantage of natural light as much as possible, and keep rooms cool after dark by using lights minimally or not at all (romantic candle-lit dinner, anyone?).
17. 關燈。這一點是不言自明的。亮著的燈泡（即使是環保型節能燈）也會放出熱量。幸運的是

，夏天的時候晚上八九點天也還是比較亮的。所以
，盡量多利用這些自然光，天黑後少用或者不用電燈（浪漫的燭光晚餐
，怎麼樣？），這樣也有利於使房間保持涼爽。

18. Hang out. Cool down a whole room by hanging a wet sheet in front of an open window. The breeze blowing in will quickly bring down the room’s temperature.
18. 掛上濕床單。把一塊濕床單掛在打開的窗戶前麵
，可以讓整個房間都涼快下來。吹進來的微風能很快把房間裏的溫度降下來。

19. Encourage cold feet. Those ten little piggies are pretty sensitive to temperature because there are lots of pulse points in the feet and ankles. Cool down the whole body by dunking (clean!) feet in cold water before hitting the hay. Better yet, keep a bucket of water near the bed and dip feet whenever you’re feeling hot throughout the night.
19. 讓雙腳變涼。十個腳趾對溫度是很敏感的，因為我們的腳上和踝關節處有很多的穴位。睡覺前，把（幹淨的）腳泡在冷水裏
，可以讓整個身體都涼快起來。更妙的是，放一桶水在床邊，晚上感到熱的話就能把隨時腳放進去涼快下。

20. Unplug at night. As in, literally disconnect electronics. Gadgets and other small appliances give off heat, even when turned off. Reduce total heat in the house (and save energy!) by keeping plugs out of sockets when the appliances are not in use.
20. 晚wan上shang的de時shi候hou拔ba掉diao插cha頭tou。按an其qi字zi麵mian意yi思si來lai說shuo，就jiu是shi斷duan開kai電dian子zi設she備bei。即ji使shi在zai關guan閉bi的de狀zhuang態tai下xia，小xiao器qi械xie也ye能neng散san發fa出chu熱re量liang。不bu用yong的de時shi候hou把ba它ta們men的de插cha頭tou拔ba掉diao

，也ye能neng減jian少shao房fang間jian裏li的de熱re氣qi（還能省電）。

21. Camp at home. Got access to a safe outdoor space like a roof, courtyard, or backyard? Practice those camping skills (and stay cooler) by pitching a tent and sleeping al fresco.
21. 在家裏露營。家裏有可用的安全點的戶外場所嗎？類似屋頂、院子或者後院這樣的地方？有的話就在戶外搭個帳篷睡覺吧

，這樣也能實踐下露營技巧（還能更涼快）。

22. Hog the bed. Sleeping alone (see No. 11 above) has its perks, including plenty of space to stretch out. Snoozing in spread eagle position (i.e. with arms and legs not touching each other) is best for reducing body heat and letting air circulate around the body. Hit the hay in this sleep position to keep limbs from getting crazy sweaty.
22. 一個人睡（看上麵的第11點）還有其他的一些好處，比如說有足夠的空間讓你伸展四肢。以擴散角的姿勢睡覺（也就是說，四肢互相不要碰到）最有利於給身體降溫，而且能讓空氣全身循環。以這種姿勢入睡，就能避免四肢狂出汗。

23. Go rustic. When temperatures soar, trade in that extra-comfy mattress for a minimalist straw or bamboo mat. These all-natural sleeping surfaces are less comfortable, but they don’t retain heat like a puffy, cloth-covered mattress.
23. 過(guo)得(de)樸(pu)素(su)點(dian)。當(dang)氣(qi)溫(wen)飆(biao)升(sheng)的(de)時(shi)候(hou)
，可(ke)以(yi)換(huan)掉(diao)超(chao)級(ji)舒(shu)服(fu)的(de)床(chuang)墊(dian)
，然(ran)後(hou)用(yong)一(yi)張(zhang)最(zui)簡(jian)單(dan)的(de)稻(dao)草(cao)或(huo)竹(zhu)子(zi)材(cai)質(zhi)的(de)墊(dian)子(zi)。這(zhe)些(xie)純(chun)天(tian)然(ran)的(de)墊(dian)子(zi)表(biao)麵(mian)可(ke)能(neng)不(bu)是(shi)那(na)麼(me)舒(shu)服(fu)，但(dan)它(ta)們(men)不(bu)會(hui)像(xiang)臃(yong)腫(zhong)的(de)、絨布材質的床墊那樣蓄熱。

24. Get creative with grains. Rice and buckwheat aren’t just for eating! These cupboard staples can also keep you cool on hot nights. Stock up on buckwheat pillows, which don’t absorb heat like cotton and down. And for a cold compress on really hot nights, fill a sock with rice, tie it off, and stick it in the freezer for an hour or so. The compress will stay chilly for up to 30 minutes, definitely enough time to nod off.
24. 利用糧食。米飯和蕎麥不隻是用來吃的！這zhe些xie碗wan櫥chu裏li的de主zhu食shi也ye能neng幫bang助zhu你ni在zai炎yan熱re的de晚wan上shang獲huo得de清qing涼liang。弄nong幾ji個ge蕎qiao麥mai做zuo的de枕zhen頭tou起qi來lai，因yin為wei它ta不bu像xiang棉mian花hua和he絨rong毛mao做zuo的de枕zhen頭tou一yi樣yang會hui吸xi熱re。如ru果guo晚wan上shang真zhen的de很hen熱re，還hai可ke以yi把ba襪wa子zi裏li塞sai滿man米mi，係xi緊jin以yi後hou放fang進jin冰bing箱xiang裏li

，大da概gai放fang一yi個ge小xiao時shi以yi後hou拿na出chu來lai


，就jiu做zuo成cheng了le一yi個ge冷leng敷fu品pin。它ta可ke以yi讓rang你ni涼liang快kuai30分鍾，這時間也足夠讓你睡著了。