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.
一说到夏天，大多数人首先会想到野餐、舒舒服服躺在沙滩上的日子和美味的冰镇饮料。但是炎热的天气也有“艰险”的一面。我们这里说的是夏天中最热的三伏天，高温和潮湿让人几乎是“坐立不安”，更别说安稳地睡一个晚上了。

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?
想要睡得凉快，睡得安稳，最普遍的办法就是用空调。这些现代小发明可以使卧室保持在一个最佳的睡眠温度（大概华氏60°-70°之间），但会产生白色噪音。而且，就算是很小的窗式空调也很耗电，所以每个月的电费都会很高。那么一个环保的、节约的睡眠者会怎么做呢？

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.
不用空调度过炎炎夏日看起来好像不可能，但是想一想，我们的祖父母们一直都是这么做的呀！最后他们还掌握了一些避暑的方法。继续往下读，你就能学到一些可靠的、真实的且需要手动的办法，来让自己在炎炎夏夜保持凉爽。

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. 选择棉质的床上用品。为了晚上睡得凉快点，收起绸缎、丝质或者涤纶床单。改用轻便的棉质布料（埃及或者其他的）做成的浅颜色被单和枕套，这种透气性比较好，而且能够有效加快卧室内的空气流通。

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. 感受冷冻效应。把床单放在冰箱里几分钟后再铺到床上。我们建议先把它们放在塑料袋里，然后再放到冰箱里（除非冰过的披萨是你最爱的香薰味）。虽然这确实不会让你一整晚都很凉快，但能暂时缓解湿热的感觉。

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. 感受冰凉的舒适感。这是一个四季通用的省电妙招——买一个热水袋。冬天的时候，装满热水用来暖脚，这样就不用摆弄恒温器了。而夏天的时候，把它放在冰箱里再拿出来，就变成了一个让床降温的冰袋。

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. 要有创造力。如果你觉得电扇只能让热气四周流动的话，那你就错了，不妨再想想！把鼓风机朝向窗外，就能将热气排出屋子，调整吊扇使其叶片反方向转动，就能将热气集中到屋顶或者将其排出屋外，这样的话热气就不会一直闷在屋里。

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. 像埃及人一样睡觉。我之所以多次提到埃及，是因为尼罗河畔的居民知道正确的降温方法。所谓的“埃及方法”指的是，将床单或者毛巾放在冷水里浸湿，再把它当做毯子用。我们建议把湿的床单放在干的毛巾上，免得弄湿床垫。

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. 穿得宽松点。夏天的睡衣必然是穿得少更好。选一件宽松、柔软的棉质汗衫和短裤或者内裤。大热天到底要不要完全裸睡，果然是一个很有争议的话题。有的人认为这能降温，但也有人认为不穿衣服就意味着汗没办法被衣物吸收，从而只能留在身上。我们就把它当成是一个个人喜好问题。

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. 自创穿堂风。这时候，在两股风的交汇点活动应该是个不错的主意。把电扇放在窗户的对面，这样的话外面进来的风和风扇吹出的风就交汇成了穿堂风。觉得很神奇吗？还能再厉害点，在房间里多放几把电扇，这样风就会流动得更猛烈。

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. 用一种老式的方法。还记得冰箱曾经是放着大块冰块的“冰箱子”吗？我们可能都忘记了。但这一降温窍门就是直接源自于当年的“冰箱子”。我们可以把一个盛满冰块的浅的平底锅或者碗放在电扇前，这样就成了一个自制空调。冰块融化的时候，风会把其表面的冷水吹起来，制造出一种冷却雾，使房间降温。

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. 多关心你的脉搏。想要马上凉快下来？如果你想快速降温，不妨将冰袋或者冷敷物放在手腕、脖子、肘部、腹股沟以及膝盖下面的脉搏处。

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. 用一点高科技。我们不能保证这个方法一定可行，但冰枕——一种通过水循环来保持凉爽的高科技枕头——似乎是个很棒的主意。

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. 做一只孤独的狼。不好意思了情侣们，但一个人睡确实比两个人睡在一起更凉快。两个人相拥而眠会增加体温，把床变成一个黏糊糊的、让人冒汗的炼狱，而不是一个凉快的、适合睡眠的舒适之地。

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. 释放出你内心的泰山。感到内心狂躁（或者只是非常非常热）？弄一个吊床或者做一张小床。这两种床都能悬在半空中，这样就能加快空气的流动。

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. 让身体降温。炎热的夏天赋予了冷水澡全新的意义。用微温的水擦洗身体不仅能让体温降下来，还能把臭汗冲洗掉，这样一来，你就能凉爽、干净地入眠了。

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. 远离火炉。夏天的时候不适宜吃滚烫的炖菜或者烤鸡。相反地，应该吃一些清爽的常温食物（沙拉就是很好的选择），这样就能避免屋内产生更多的热气。如果一定要吃热菜的话，也要用烤架代替烤炉。另外，要尽量吃小份的、清淡点的、更容易消化的食物。与吃下一盘水果、蔬菜和豆类食物相比，如果你吃的是一大份牛排的话，身体就会产生更多的热气。

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。睡前喝一杯水能让你补充足够的水分。晚上睡觉翻来覆去再加上出汗很容易造成脱水，所以睡前可以先喝点儿水。（专家建议：喝8盎司（大约250ml）的水就足够了，除非你真的喜欢半夜三点起来上厕所。）

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. 睡低一点儿。热气会往上升，所以尽量把你的床、吊床或者折叠床弄低一点儿，这样也能避暑。如果住的是平房，那你就把床垫从高脚床上拿下来，然后直接放在地上睡。如果住的是多层楼房，那就不要睡楼上，可以选择睡在一楼或者地下室。

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. 关灯。这一点是不言自明的。亮着的灯泡（即使是环保型节能灯）也会放出热量。幸运的是，夏天的时候晚上八九点天也还是比较亮的。所以，尽量多利用这些自然光，天黑后少用或者不用电灯（浪漫的烛光晚餐，怎么样？），这样也有利于使房间保持凉爽。

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. 挂上湿床单。把一块湿床单挂在打开的窗户前面，可以让整个房间都凉快下来。吹进来的微风能很快把房间里的温度降下来。

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. 让双脚变凉。十个脚趾对温度是很敏感的，因为我们的脚上和踝关节处有很多的穴位。睡觉前，把（干净的）脚泡在冷水里，可以让整个身体都凉快起来。更妙的是，放一桶水在床边，晚上感到热的话就能把随时脚放进去凉快下。

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. 晚上的时候拔掉插头。按其字面意思来说，就是断开电子设备。即使在关闭的状态下，小器械也能散发出热量。不用的时候把它们的插头拔掉，也能减少房间里的热气（还能省电）。

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. 在家里露营。家里有可用的安全点的户外场所吗？类似屋顶、院子或者后院这样的地方？有的话就在户外搭个帐篷睡觉吧，这样也能实践下露营技巧（还能更凉快）。

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. 一个人睡（看上面的第11点）还有其他的一些好处，比如说有足够的空间让你伸展四肢。以扩散角的姿势睡觉（也就是说，四肢互相不要碰到）最有利于给身体降温，而且能让空气全身循环。以这种姿势入睡，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. 过得朴素点。当气温飙升的时候，可以换掉超级舒服的床垫，然后用一张最简单的稻草或竹子材质的垫子。这些纯天然的垫子表面可能不是那么舒服，但它们不会像臃肿的、绒布材质的床垫那样蓄热。

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. 利用粮食。米饭和荞麦不只是用来吃的！这些碗橱里的主食也能帮助你在炎热的晚上获得清凉。弄几个荞麦做的枕头起来，因为它不像棉花和绒毛做的枕头一样会吸热。如果晚上真的很热，还可以把袜子里塞满米，系紧以后放进冰箱里，大概放一个小时以后拿出来，就做成了一个冷敷品。它可以让你凉快30分钟，这时间也足够让你睡着了。