有效减少打鼾的5个小贴士
有效减少打鼾的5个小贴士
Snoring not only affects people around but also contains many risks associated with diabetes, heart disease.
打鼾不仅会影响周围的人，还会带来很多与糖尿病、心脏病有关的风险。
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.
你的伴侣的鼾声是否让你彻夜难眠?或者你自己也打鼾?那么你们俩晚上的休息就会受到影响。打呼噜的人没办法。尽管如此，还是有很多方法可以显著减少打鼾。
1. Do not sleep on your back
不要平躺着睡觉
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，你的喉咙会受到额外的压力。舌头还会伸进喉咙，这可能会导致打鼾。侧卧可以减少打鼾的几率。
2. Drink enough
喝足够的水
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.
你的喉咙、鼻子和鼻腔是不是太干了?这会导致刺激和炎症，进而导致打鼾。白天喝足够的水，在卧室里放一个加湿器，晚上打开。
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.
吃太多从来都不是一个好主意，尤其是要避免在睡前吃太多。尤其是当食物中含有大量脂肪或糖时，你的消化系统就会紊乱，让你难以入睡。睡觉前喝牛奶也是不可取的，因为这会留下一层粘液，阻塞呼吸道。
4. Take a hot shower
洗个热水澡
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，这对打鼾有很大的影响。你的气道变窄了。洗个热水澡——或者泡个澡——可以放松鼻涕，从而打开气道。
5. Do exercises for your tongue and throat
为你的舌头和喉咙做运动
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. 通过训练你的舌头、喉咙下部和软腭，你也可以减少打鼾。这在睡眠时就会放松，这可能会阻碍嘴巴和鼻子的空气供应和排出。通过锻炼，你可以使这些区域更强壮，这样在睡觉的时候它们就会保持在一个自然的地方。
