这些方法有助于减小呼噜声

2019-11-06 阅读 : 569 次

  Behonest.Doyouknowyoukeepyourpartnerawakeatnightwithsnoresthatcouldonlybedescribedasakintothoseafarmanimalmakes?Oraretheytheoneswhogetanelbowtotheribswhentheyletoutanechoingsnorearoundthebedroom?

  说实话,你知不知道你的呼噜声吵得另一半半夜睡不着,因为你的呼噜声简直可以与农场动物发出的声音相媲美?亦或者当另一半在卧室里打呼噜的时候,你会用手肘推他/她?

  Whoevertheculpritis,itwouldbehelpfultogetsometipsonhowtostopit,right?Herearethebesttipstostopsnoringwithsomesimplelifestylechanges.

  无论谁是罪魁祸首,获得一些减小呼噜声的方法总是有益的,对不对?以下是一些最佳建议:做了这些简单的生活方式变化,你就能停止打呼啦。

  1.Maintainahealthyweightanddiet

  1. 保持健康的体重和饮食

  Beingoverweightbyjustafewkilogramscanleadtosnoring.Fattytissuearoundyournecksqueezestheairwayandpreventsairfromflowinginandoutfreely.

  只是超重几公斤就会导致打呼。脖子周围的脂肪组织会挤压气道、阻碍空气的自由流通。

  2.Trytosleeponyourside

  2. 试着侧身睡

  Trytosleeponyoursideratherthanyourback.Whilesleepingonyourback,yourtongue,chinandanyexcessfattytissueunderyourchincanrelaxandsquashyourairway.Sleepingonyoursidepreventsthis.

  试着侧身睡,而非躺着睡。躺着睡的时候,你的舌头、下巴和下巴下的多余脂肪组织会放松、从而压扁你的气道。侧身睡则避开了这一点。

  3.Avoidalcoholbeforegoingtobed

  3. 睡前不喝酒

  Avoidalcoholbeforegoingtobed.Alcoholcausesthemusclestorelaxmorethanusualduringanormalnightsleep.Thisaddedrelaxationofthemusclesmakesthebackofthethroatcollapsemorereadily,whichthencausessnoring.

  睡前不要喝酒。夜晚睡觉时,酒精会使肌肉比平常更放松。肌肉的异常放松使得咽喉后部更易瓦解、随之而来的则是打鼾。

  4.Quitorcutdownonsmoking

  4. 戒烟或减少抽烟

  Quitorcutdownonsmoking.Cigarettesmokeirritatestheliningofthenasalcavityandthroat,causingswellingandcatarrh.Ifthenasalpassagesbecomecongested,itdifficulttobreathethroughyournosebecausetheairflowisdecreased.

  戒烟或减少抽烟。香烟的烟雾会刺激鼻腔和喉咙的内壁,造成肿胀和黏膜炎。如果鼻腔堵塞,气流就会减少,那么用鼻子呼吸就会变得十分困难。

  5.Keepyournasalpassagesclear

  5. 保持鼻腔畅通

  Keepyournasalpassagesclear,sothatyoubreatheinthroughyournoseratherthanyourmouth.Ifanallergyisblockingyournose,tryantihistaminetabletsoranasalspray.

  保持鼻腔畅通,这样你就可以用鼻子而非嘴巴呼吸。如果过敏症堵塞了鼻腔,那就试着用抗组胺药片或鼻腔喷雾剂。

  6.Tryanover-the-counterremedy

  6. 尝试非处方药良方

  TheBritishSnoringamp;SleepApnoeaAssociationwebsitehasdetailsofavarietyoftreatmentsyoucantryathome,includingpillows,Snoreproducts,mouth-guards,nasalstripsanddilators,aswellasmouth-breathingdevices.

  英国打鼾和睡眠呼吸暂停协会的网站详细提供了你可以在家尝试的多种方式,包括枕头、打鼾产品、口罩、鼻带和扩张器以及呼吸设备。

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