有效減少打鼾的5個小貼士

有效減少打鼾的5個小貼士

Snoring not only affects people around but also contains many risks associated with diabetes, heart disease.

打鼾不僅會影響周圍的人，還會帶來很多與糖尿病、心臟病有關(guān)的風(fēng)險。

Does your partner keep you awake at night with his or her snoring? Or are you a snorer yourself? Then the night's rest can suffer for you both. Someone who snores can't help it. Although, there are a number of ways you can significantly reduce snoring.

你的伴侶的鼾聲是否讓你徹夜難眠?或者你自己也打鼾?那么你們倆晚上的休息就會受到影響。打呼嚕的人沒辦法。盡管如此，還是有很多方法可以顯著減少打鼾。

1. Do not sleep on your back

不要平躺著睡覺

If you lie on your back, extra pressure is exerted on your throat. The tongue also sinks into the throat, which can cause snoring. By lying on your side, you reduce the chance of snoring.

如果你平躺，你的喉嚨會受到額外的壓力。舌頭還會伸進(jìn)喉嚨，這可能會導(dǎo)致打鼾。側(cè)臥可以減少打鼾的幾率。

2. Drink enough

喝足夠的水

Are your throat, nose and nasal cavity too dry? This can lead to irritation and inflammation, which in turn can cause you to snore. Drink enough water during the day and put a humidifier in the bedroom that you turn on at night.

你的喉嚨、鼻子和鼻腔是不是太干了?這會導(dǎo)致刺激和炎癥，進(jìn)而導(dǎo)致打鼾。白天喝足夠的水，在臥室里放一個加濕器，晚上打開。

3. Don't eat too much in the evening

晚上不要吃太多

It is never a good idea to eat too much, but avoid this just before bedtime. Especially if the meal contains a lot of fat or sugar, you can mess up your digestive system making it harder to fall asleep. It is also not advisable to consume a milk product before going to sleep, as this can leave a layer of mucus and block the airways.

吃太多從來都不是一個好主意，尤其是要避免在睡前吃太多。尤其是當(dāng)食物中含有大量脂肪或糖時，你的消化系統(tǒng)就會紊亂，讓你難以入睡。睡覺前喝牛奶也是不可取的，因為這會留下一層粘液，阻塞呼吸道。

4. Take a hot shower

洗個熱水澡

If you have a cold, this can greatly affect snoring. Your airways are narrowed. Taking a nice hot shower - or taking a bath - can loosen the snot, which opens the airways.

如果你感冒了，這對打鼾有很大的影響。你的氣道變窄了。洗個熱水澡——或者泡個澡——可以放松鼻涕，從而打開氣道。

5. Do exercises for your tongue and throat

為你的舌頭和喉嚨做運動

By training your tongue, the lower part of the throat and the soft palate, you can also reduce snoring. This relaxes during sleep, which may hinder the supply and discharge of air through the mouth and nose. By doing exercises, you can make these areas stronger, so that they stay in a natural place while sleeping. 通過訓(xùn)練你的舌頭、喉嚨下部和軟腭，你也可以減少打鼾。這在睡眠時就會放松，這可能會阻礙嘴巴和鼻子的空氣供應(yīng)和排出。通過鍛煉，你可以使這些區(qū)域更強(qiáng)壯，這樣在睡覺的時候它們就會保持在一個自然的地方。