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Why Socks Help You Sleep Better? 为什么穿袜子能让你睡得更香?

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.

如果你是那种很难入睡的人，那么听好了。睡觉前穿上一双袜子或许能让你早睡15分钟，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.

要理解其中的原因，你首先需要掌握核心体温与睡眠之间的关系。白天时，人体的平均体温为98.6℉（即37℃）。而到了晚上，在6-7个小时的睡眠过程中，你的核心体温会下降2℉（即1.2℃）。



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过程的关键部分。核心体温的下降速度越快，你就能更快入睡。



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.

身体调节体温的方式之一是通过皮肤表面的血管。如果大脑认为身体温度过


高，它就会扩张血管，将温暖的血液从身体核心重新分配至身体其他部位，从而使其降温。



If the body is too cold, the brain signals the opposite reaction, restricting the flow of blood to the surface (vasoconstriction). 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.

如果身体太冷，大脑就会发出相反的信号，限制血液向皮肤表面流动（血管收缩）。手掌和脚底是身体最有效的热交换器，因为那里没有毛发，而且相比其他皮肤表面绝缘性差。



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.

研究人员发现，睡前用暖水泡脚或者穿袜子暖脚可以促进血管舒张，这样会比光脚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，穿上袜子还会对神经系统产生影响。大脑的“恒温器”位于一个叫做视前/下丘脑前部的区域。在视前/下丘脑前部内部有一种被称为温敏感神经元的神经元，当身体核心和四肢（如脚）之间存在温差时，能够增加其放电频率。



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.

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