在英国，极端高温正成为越来越常见的现象。英国气象局报告显示，超过40°C的概率比1960年代高20多倍，未来12年内有50%的概率出现另一个40°C的日子[1]。面对这一挑战，科学家近日发布了一套实用指南，通过被动冷却策略帮助人们在炎热夜晚获得更好的睡眠。
这八项技巧涵盖多个方面：白天遮挡阳光、利用室外空气较冷时进行通风、减少室内热源、选择适当的睡眠地点、使用透气寝具、谨慎使用风扇以及采用低成本冷却辅助工具[1]。其中，夜间通风可以有效减少室内过热，但其效果取决于建筑类型、室外温度、安全性、噪音和空气质量[1]。此外，高湿度会降低出汗散热效率，加重热应激对身体的影响，这也是改善睡眠环境时需要考虑的重要因素[1]。
对于考虑使用机械冷却设备的居民，成本是一个现实问题。以小型便携式空调为例，每晚运行7小时、连续30晚的电费成本约为£54.83（不含购置费用），而2026年7月至9月英国电力单价为26.11便士/度电[1]。这使得了解和运用低成本的被动冷却方法显得尤为重要。
As extreme temperatures become increasingly common, researchers have identified practical methods to improve sleep quality during hot weather. Scientists Amin Al-Habaibeh and Francesco Luke Siena have compiled eight techniques focused on passive cooling strategies to help reduce indoor temperatures and combat heat-related sleep disruption [1].
The guidance comes amid rising concerns about heat extremes in the United Kingdom. According to the UK Met Office, the probability of temperatures exceeding 40°C has increased more than twentyfold compared to the 1960s, with a 50% likelihood of another 40°C day occurring within the next 12 years [1]. The recommended strategies include blocking sunlight during daytime hours, opening windows during cooler periods to allow night air circulation, minimizing indoor heat sources, selecting optimal sleeping locations, choosing breathable bedding materials, and using fans judiciously [1]. Additionally, low-cost cooling aids can provide supplementary relief [1].
Environmental factors significantly influence sleep effectiveness during hot spells. High humidity levels reduce the body's ability to cool itself through perspiration, intensifying heat stress [1]. While nighttime ventilation can effectively lower indoor temperatures, its benefits depend on building design, outdoor temperature conditions, safety considerations, noise levels, and air quality [1]. For those considering mechanical cooling solutions, portable air conditioning units—consuming approximately 1 kilowatt of power—cost roughly £54.83 per night when operated seven hours nightly over 30 consecutive nights, based on projected July-September 2026 electricity rates of 26.11 pence per kilowatt-hour for direct transfer customers in the UK [1].