What makes you fall asleep? The main cause is your body clock, a time-keeper inside your body. But how to control and use your body clock? Scientists suggested having a shower before bed. Jumping into the shower around an hour before bed could mean you sleep better.
是什么让你睡着的？主要原因是你的生物钟，它是你体内的计时器。但是如何控制和使用你的生物钟呢？科学家建议睡前洗个澡。睡前一小时左右洗个澡可以让你睡得更好。
A warm shower helps you relax, and then after it warms you up, your core body temperature drops. This encourages you to fall asleep more quickly and sleep more soundly.
洗个热水澡可以帮助你放松，然后在它让你暖和起来后，你的核心体温就会下降。这会鼓励你更快地入睡，睡得更香。
A study in 2019 said that a water temperature of 40℃ to 42. 4℃ produces the best-quality sleep. After people lie down, most of them take about 20 minutes to fall asleep. However, if you have a shower one to two hours before going to bed, you will fall asleep 10 minutes earlier.
2019年的一项研究表明，水温为40℃至42. 4℃的睡眠质量最好。人们躺下后，大多数人大约需要20分钟才能入睡。然而，如果你在睡前一到两个小时洗个澡，你会提前10分钟入睡。
Core body temperature drops naturally before you sleep, then drops further during the night. It rises again as you wake up. It is thought that taking a warm shower will speed up the drop in temperature before bed, as it brings blood to the surface of the body, and then the heat is given off.
核心体温在睡觉前自然下降，然后在夜间进一步下降。当你醒来时，它又升起了。人们认为，睡前洗个热水澡会加速体温下降，因为它会将血液带到身体表面，然后热量就会散发出来。
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