防止打鼾的方法

 　　Short-Term Solutions

　　短期的
　　Want to decrease your chances of snoring tonight ? Then implement 1 some or all of these strategies every night.
　　想要降低今晚打呼的几率？然后每天晚上完成这些策略的部分或全部。
　　1. Use a humidifier
　　使用一个加湿器
　　Some folks may be more prone 2 to snoring when the bedroom’s air is dry, because dry air can irritate nose and throat membranes 3. Using a humidifier will help maintain consistent moisture content in the air, which may relieve snoring brought on by dryness. On a similar note, be sure to stay hydrated.
　　有些人可能在卧室空气是干燥的时候更容易打鼾,因为干燥的空气会刺激鼻、喉膜。使用加湿器将有助于让空气中的水分含量保持一致,这可能会减轻引起打鼾的干燥。同样,一定要保持水分充足。
　　2. Open up your nasal passages
　　打开你的鼻腔
　　This can be a particularly effective way to stop snoring if you’re suffering from allergies 4 or congestion 5. Try taking a hot shower before bed or using a neti pot, nasal strips, or a nasal spray in order to open the nasal passages and make it easier to breathe freely.
　　如果你患有过敏或堵塞，这是一个防止打鼾特别有效的方法。为了打开鼻腔，让呼吸变得更通畅在睡觉前或者在使用洗鼻壶,或鼻喷雾剂前试着先洗个热水澡。
　　3. Switch to a new sleep position
　　换一个睡觉位置
　　As anyone who sleeps beside a snorer can tell you, sleeping on the back can often ramp 6 up snoring. The easy fix? Try training yourself to sleep on your side. If you find that you keep rolling onto your back, consider wedging a body pillow behind you . Bonus: Sleeping on your left side can bring additional health benefits.
　　睡在你旁边的打鼾者可以告诉你,睡在后面常常会增加打鼾的频率。很简单?试着让自己练习侧卧。如果你发现你一直来回的翻身，那就要考虑在身体后面垫个枕头。好处：左侧侧卧睡姿会带来更多的健康益处。
　　4. Avoid alcohol before bed
　　在睡觉前不喝酒
　　This might be tough to implement if you’re a fan of hitting the bars on weekends, but eschewing 7 alcohol for the four or five hours leading up to bedtime can help reduce your chances of snoring. It’s also a good idea to avoid taking muscle relaxants unless absolutely necessary; consult a medical professional if you feel that a given prescription 8 is contributing to your snoring.
　　如果你喜欢周末去酒吧，这可能是很难实现的,但在睡前四、五个小时不喝酒可以帮助减少打鼾的几率。如果没有必要就要避免使用肌肉松弛剂，如果你觉得一个处方能防止你打鼾那就找医生咨询出一个处方药。
　　How to Stop Snoring: Long-Term Solutions
　　防止打鼾的方法：长期的解决方法
　　In addition to the short-term strategies outlined above, there are a number of steps you can take to reduce or eliminate snoring over the long term.
　　除了上面列出的短期方法，还有很多你可以采取减少或消除长期打鼾措施。
　　1. Keep your bedroom and bedding clean
　　保持你的卧室和床上用品的清洁
　　Dust mites 9 and other allergens can hide in unwashed bedding and provoke congestion, thereby 10 increasing the chances that you’ll snore. Make sure to vacuum and dust your living space on a weekly basis, and wash your bedding on a similar timetable.
　　螨尘和其他过敏原可以隐藏在未洗的床上用品上，引起鼻子堵塞,从而增加打鼾的几率。确保真空，每周清理生活空间里的，并在大致固定的时间清洗床上用品。
　　2. Exercise
　　锻炼
　　Regular exercise tones muscles all over the body—including in the throat. That means that throat muscles are less likely to collapse 11, making it more likely that you’ll be able to breathe freely in your sleep. Exercise may also help with weight loss, thereby reducing snoring that stems from obesity 12.
　　定期锻炼会调节全身肌肉----包括在喉咙。这意味着喉咙肌肉不太可能崩溃,更有可能的是,在睡觉的时候能够自由呼吸。运动也可以帮助减肥,从而减少由肥胖引起的打鼾。
　　3. Stop smoking
　　停止吸烟
　　The smoke from cigarettes has been shown to irritate the throat and nasal passages, thereby provoking congestion and inhibiting 13 air flow. Quit smoking, and you’ll breathe more easily through your nose and throat—making it less likely that you’ll snore.
　　香烟的烟雾会刺激咽喉和鼻腔,从而引发鼻腔堵塞和抑制气流。戒烟,你的呼吸会更容易通过你的鼻子和喉咙，---这样就不太可能会打鼾。
　　4. Practice throat exercises
　　做喉咙练习
　　There’s some evidence that practicing mouth and throat exercises on a daily basis can strengthen muscles in the respiratory tract 14.
　　有一些证据表明,每天进行口腔和喉咙练习可以加强呼吸道肌肉。
　　If none of these short- or long-term solutions is doing the trick, then it’s time to consult a medical professional. A physician will be able to help you determine the root causes of your snoring, rule out more serious issues like sleep apnea, and identify additional avenues for treatment,such as surgery.
　　如果用这些短期或长期的解决方法都没用,那就得咨询专业医师。医生能帮助你确定你的打鼾的根本原因,排除更严重的问题，像是睡眠时呼吸暂停,并确定另外的治疗途径,如手术。