爲什麼睡覺前要洗澡?
At this point, we're pretty sure if someone paid us to stand under a jet of hot water all day and think about its health benefits, we'd forego the money and do it for free. Studies have already shown that showers can awaken your mind and boost creativity, but research is supporting the idea that a hot shower before bed can also help you fall asleep. Dr. Dianna Augelli of the Center for Sleep Medicine at NewYork-Presbyterian/Weill Cornell Medical Center has applied studies that support pre-bedtime baths to showering habits as well. There's some finesse to it, but the bottom line is: Hop in the shower before bed. It'll help your body cool down and relax.
在這一點上，我很確定，如果有人付錢給你，讓你整天站在熱水下，想想這樣做的健康好處，我們會不收取錢財，免費去做的。研究已經證明淋浴可以喚醒我們的大腦、提高創造力，但研究支持這樣的想法：睡前洗個熱水澡有助於睡眠。紐約教會醫院/威爾康奈爾醫學中心睡眠醫學中心的戴安娜·奧吉利已將支持睡前洗澡的研究應用到了洗澡習慣上。這肯定是有技巧的，但最起碼要在睡覺前洗個澡。因爲睡前洗個熱水澡有利於放鬆身心。
Key to the whole game is timing. "You don't want to heat yourself up right before bed," Dr. Augelli told TIME Health. "Cooling down is a signal that tells us we're supposed to go to sleep."
而整個遊戲中，最關鍵的一點在於時間。"入睡前，你並不想感到燥熱吧，"奧吉利博士在接受TIME Health的訪問時說道。"降溫給身體發出了信號：是時候睡覺了。"
The optimal timing? Ninety minutes before you want to hit the hay. By then, your body can regulate its circadian rhythms-essentially the signals that tell it when to feel alert and when to feel sleepy. Right after the shower, you'll heat up and feel more alert and active and possibly creative, but as time passes and you begin the cool-down process, your system will feel more primed for rest instead of still feeling warmer and antsier. Plus, you'll be dry after 90 minutes-no damp pillow.
最優時間？睡覺前90分鐘洗個澡。到那時，你的身體能調節晝夜節奏--基本上就是什麼時候該清醒，什麼時候該睡覺。洗完澡後，你會渾身發熱，會感到更精神、更有活力、甚至可能更有創造力，但隨着時間的流逝，身體開始降溫，人體系統更想要休息，而不是感覺更暖、更坐立不安。另外，90分鐘後你的頭髮肯定幹了--枕頭就不會潮了。
You stay in the shower too long.
洗澡時間太久。
Not only can staying in the shower too long dry out your skin, it's also a tremendous waste of water. According to the Alliance for Water Efficiency, the average shower in America uses 17.2 gallons of water. Shorten your daily shower to 5 minutes, and you'll save more than 2,000 gallons of water each year.
洗澡時間太久不僅會使肌膚乾燥，而且還嚴重浪費水資源。據水效聯盟（Alliance for Water Efficiency）所述，美國人洗澡的平均用水量爲17.2加侖。每天洗澡不要超過5分鐘，那每年你就能節省2000加侖的水。
You wash your hair last.
最後才洗頭。
Shampooing and conditioning your hair should be among the first steps you take when you get in the shower. Some of the residue from these hair products can remain on your face, skin, and hair even after rinsing, so it makes sense to follow hair washing with the rest of your shower routine.
洗澡的第一步應該是洗頭、上護髮素。即使衝乾淨後，護髮產品的殘留物也有可能停留在臉上、肌膚上、頭髮上，所以洗澡先洗頭是有道理的。
