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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(shù)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(zhèn)飲料。但是炎熱的天氣也有“艱險”的一面。我們這里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(wěn)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(wěn)，最普遍的辦法就是用空調(diào)。這些現(xiàn)代小發(fā)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(chǎn)生白色噪音。而且，就算是很小的窗式空調(diào)也很耗電，所以每個月的電費都會很高。那么一個環(huán)保的、節(jié)約的睡眠者會怎么做呢？
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(diào)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么做的呀！最后他們還掌握了一些避暑的方法。繼續(xù)往下讀，你就能學(xué)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(zhì)的床上用品。為了晚上睡得涼快點，收起綢緞、絲質(zhì)或者滌綸床單。改用輕便的棉質(zhì)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(nèi)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(yīng)。把床單放在冰箱里幾分鐘后再鋪到床上。我們建議先把它們放在塑料袋里，然后再放到冰箱里（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——買一個熱水袋。冬天的時候，裝滿熱水用來暖腳，這樣就不用擺弄恒溫器了。而夏天的時候，把它放在冰箱里再拿出來，就變成了一個讓床降溫的冰袋。
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(chuàng)造力。如果你覺得電扇只能讓熱氣四周流動的話，那你就錯了，不妨再想想！把鼓風(fēng)機朝向窗外，就能將熱氣排出屋子，調(diào)整吊扇使其葉片反方向轉(zhuǎn)動，就能將熱氣集中到屋頂或者將其排出屋外，這樣的話熱氣就不會一直悶在屋里。
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里浸濕，再把它當(dāng)做毯子用。我們建議把濕的床單放在干的毛巾上，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. 穿得寬松點。夏天的睡衣必然是穿得少更好。選一件寬松、柔軟的棉質(zhì)汗衫和短褲或者內(nèi)褲。大熱天到底要不要完全裸睡，果然是一個很有爭議的話題。有的人認(rèn)為這能降溫，但也有人認(rèn)為不穿衣服就意味著汗沒辦法被衣物吸收，從而只能留在身上。我們就把它當(dāng)成是一個個人喜好問題。
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. 自創(chuàng)穿堂風(fēng)。這時候，在兩股風(fēng)的交匯點活動應(yīng)該是個不錯的主意。把電扇放在窗戶的對面，這樣的話外面進來的風(fēng)和風(fēng)扇吹出的風(fēng)就交匯成了穿堂風(fēng)。覺得很神奇嗎？還能再厲害點，在房間里多放幾把電扇，這樣風(fēng)就會流動得更猛烈。
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(jīng)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于當(dāng)年的“冰箱子”。我們可以把一個盛滿冰塊的淺的平底鍋或者碗放在電扇前，這樣就成了一個自制空調(diào)。冰塊融化的時候，風(fēng)會把其表面的冷水吹起來，制造出一種冷卻霧，使房間降溫。
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(guān)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、腹股溝以及膝蓋下面的脈搏處。
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(huán)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. 做一只孤獨的狼。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(nèi)心的泰山。感到內(nèi)心狂躁（或者只是非常非常熱）？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. 讓身體降溫。炎熱的夏天賦予了冷水澡全新的意義。用微溫的水擦洗身體不僅能讓體溫降下來，還能把臭汗沖洗掉，這樣一來，你就能涼爽、干凈地入眠了。
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(yīng)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(nèi)產(chǎn)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(chǎn)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、吊床或者折疊床弄低一點兒，這樣也能避暑。如果住的是平房，那你就把床墊從高腳床上拿下來，然后直接放在地上睡。如果住的是多層樓房，那就不要睡樓上，可以選擇睡在一樓或者地下室。
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(guān)燈。這一點是不言自明的。亮著的燈泡（即使是環(huán)保型節(jié)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，天黑后少用或者不用電燈（浪漫的燭光晚餐，怎么樣？），這樣也有利于使房間保持涼爽。
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面，可以讓整個房間都涼快下來。吹進來的微風(fēng)能很快把房間里的溫度降下來。
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(guān)節(jié)處有很多的穴位。睡覺前，把（干凈的）腳泡在冷水里，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. 晚上的時候拔掉插頭。按其字面意思來說，就是斷開電子設(shè)備。即使在關(guān)閉的狀態(tài)下，小器械也能散發(fā)出熱量。不用的時候把它們的插頭拔掉，也能減少房間里的熱氣（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. 在家里露營。家里有可用的安全點的戶外場所嗎？類似屋頂、院子或者后院這樣的地方？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（看上面的第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）最有利于給身體降溫，而且能讓空氣全身循環(huán)。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. 過得樸素點。當(dāng)氣溫飆升的時候，可以換掉超級舒服的床墊，然后用一張最簡單的稻草或竹子材質(zhì)的墊子。這些純天然的墊子表面可能不是那么舒服，但它們不會像臃腫的、絨布材質(zhì)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。米飯和蕎麥不只是用來吃的！這些碗櫥里的主食也能幫助你在炎熱的晚上獲得清涼。弄幾個蕎麥做的枕頭起來，因為它不像棉花和絨毛做的枕頭一樣會吸熱。如果晚上真的很熱，還可以把襪子里塞滿米，系緊以后放進冰箱里，大概放一個小時以后拿出來，就做成了一個冷敷品。它可以讓你涼快30分鐘，這時間也足夠讓你睡著了。
一說到夏天，大多數(shù)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(zhèn)飲料。但是炎熱的天氣也有“艱險”的一面。我們這里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(wěn)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(wěn)，最普遍的辦法就是用空調(diào)。這些現(xiàn)代小發(fā)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(chǎn)生白色噪音。而且，就算是很小的窗式空調(diào)也很耗電，所以每個月的電費都會很高。那么一個環(huán)保的、節(jié)約的睡眠者會怎么做呢？
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(diào)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么做的呀！最后他們還掌握了一些避暑的方法。繼續(xù)往下讀，你就能學(xué)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(zhì)的床上用品。為了晚上睡得涼快點，收起綢緞、絲質(zhì)或者滌綸床單。改用輕便的棉質(zhì)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(nèi)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(yīng)。把床單放在冰箱里幾分鐘后再鋪到床上。我們建議先把它們放在塑料袋里，然后再放到冰箱里（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——買一個熱水袋。冬天的時候，裝滿熱水用來暖腳，這樣就不用擺弄恒溫器了。而夏天的時候，把它放在冰箱里再拿出來，就變成了一個讓床降溫的冰袋。
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(chuàng)造力。如果你覺得電扇只能讓熱氣四周流動的話，那你就錯了，不妨再想想！把鼓風(fēng)機朝向窗外，就能將熱氣排出屋子，調(diào)整吊扇使其葉片反方向轉(zhuǎn)動，就能將熱氣集中到屋頂或者將其排出屋外，這樣的話熱氣就不會一直悶在屋里。
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里浸濕，再把它當(dāng)做毯子用。我們建議把濕的床單放在干的毛巾上，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. 穿得寬松點。夏天的睡衣必然是穿得少更好。選一件寬松、柔軟的棉質(zhì)汗衫和短褲或者內(nèi)褲。大熱天到底要不要完全裸睡，果然是一個很有爭議的話題。有的人認(rèn)為這能降溫，但也有人認(rèn)為不穿衣服就意味著汗沒辦法被衣物吸收，從而只能留在身上。我們就把它當(dāng)成是一個個人喜好問題。
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. 自創(chuàng)穿堂風(fēng)。這時候，在兩股風(fēng)的交匯點活動應(yīng)該是個不錯的主意。把電扇放在窗戶的對面，這樣的話外面進來的風(fēng)和風(fēng)扇吹出的風(fēng)就交匯成了穿堂風(fēng)。覺得很神奇嗎？還能再厲害點，在房間里多放幾把電扇，這樣風(fēng)就會流動得更猛烈。
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(jīng)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于當(dāng)年的“冰箱子”。我們可以把一個盛滿冰塊的淺的平底鍋或者碗放在電扇前，這樣就成了一個自制空調(diào)。冰塊融化的時候，風(fēng)會把其表面的冷水吹起來，制造出一種冷卻霧，使房間降溫。
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(guān)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、腹股溝以及膝蓋下面的脈搏處。
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(huán)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. 做一只孤獨的狼。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(nèi)心的泰山。感到內(nèi)心狂躁（或者只是非常非常熱）？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. 讓身體降溫。炎熱的夏天賦予了冷水澡全新的意義。用微溫的水擦洗身體不僅能讓體溫降下來，還能把臭汗沖洗掉，這樣一來，你就能涼爽、干凈地入眠了。
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(yīng)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(nèi)產(chǎn)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(chǎn)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、吊床或者折疊床弄低一點兒，這樣也能避暑。如果住的是平房，那你就把床墊從高腳床上拿下來，然后直接放在地上睡。如果住的是多層樓房，那就不要睡樓上，可以選擇睡在一樓或者地下室。
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(guān)燈。這一點是不言自明的。亮著的燈泡（即使是環(huán)保型節(jié)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，天黑后少用或者不用電燈（浪漫的燭光晚餐，怎么樣？），這樣也有利于使房間保持涼爽。
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面，可以讓整個房間都涼快下來。吹進來的微風(fēng)能很快把房間里的溫度降下來。
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(guān)節(jié)處有很多的穴位。睡覺前，把（干凈的）腳泡在冷水里，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. 晚上的時候拔掉插頭。按其字面意思來說，就是斷開電子設(shè)備。即使在關(guān)閉的狀態(tài)下，小器械也能散發(fā)出熱量。不用的時候把它們的插頭拔掉，也能減少房間里的熱氣（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. 在家里露營。家里有可用的安全點的戶外場所嗎？類似屋頂、院子或者后院這樣的地方？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（看上面的第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）最有利于給身體降溫，而且能讓空氣全身循環(huán)。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. 過得樸素點。當(dāng)氣溫飆升的時候，可以換掉超級舒服的床墊，然后用一張最簡單的稻草或竹子材質(zhì)的墊子。這些純天然的墊子表面可能不是那么舒服，但它們不會像臃腫的、絨布材質(zhì)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。米飯和蕎麥不只是用來吃的！這些碗櫥里的主食也能幫助你在炎熱的晚上獲得清涼。弄幾個蕎麥做的枕頭起來，因為它不像棉花和絨毛做的枕頭一樣會吸熱。如果晚上真的很熱，還可以把襪子里塞滿米，系緊以后放進冰箱里，大概放一個小時以后拿出來，就做成了一個冷敷品。它可以讓你涼快30分鐘，這時間也足夠讓你睡著了。
