科学研究证明，穿袜子睡觉可以让你提前15分钟进入梦乡，晚上醒来的次数也会少得多。双脚的温度跟睡眠质量是密切相关的。要理解其中原因，你需要首先掌握核心体温和睡眠之间的关系。

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.
如果你入睡困难，注意，穿袜子睡觉可能让你提前15分钟进入梦乡，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.
要理解其中原因，你需要首先掌握核心体温和睡眠之间的关系。白天，人体的平均体温为37摄氏度。但是在晚上六到七个小时的睡眠过程中，核心体温会下降1.2摄氏度。

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行为的关键部分。核心体温的下降速度越快，你就越快入睡。

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. If the body is too cold, the brain signals the opposite reaction, restricting the flow of blood to the surface (vasoconstriction).
身体调节体温的方法之一是通过皮肤中血管的扩张和收缩。如果大脑认为身体太热，会扩张血管，将温暖的血液从身体核心重新分配到身体其他部位，使其降温。如果身体太冷，大脑会发出相反的反应信号，限制血液流向皮肤表面（血管收缩）。

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. 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.
手掌和脚底是身体最有效的散热器，因为与其他位置的皮肤相比，手掌脚底光滑无毛、绝缘性差。研究人员已经表明，睡前泡脚或穿袜子暖脚可以促进血管扩张，这样会比赤脚冷着睡觉更快地降低身体的核心温度。