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打呼噜的
10
大主要原因
There
is
snoring
and
there
is
snoring.
If
you
are
towards
the
gentle
end
of
the
heavy
breathing
spectrum the
chances are that you annoy people only
infrequently.
这儿有鼾声,那儿也有鼾声!
如果你能轻柔地完成呼吸,
没有沉重的呼吸声,那么你很少会
打
扰到别人。
If, however, you are a
heavy snorer the likelihood is that the members of
your family will become
so stressed and
tired that they almost want to kill you.
然而,
如果你是一个重度鼾症患者,
你的家人很可能十分焦
虑不安、心力交瘁,乃至于几乎
想要杀了你!
Face it
–
life
with a snorer in the house is just downright
unpleasant. It is not unknown for heavy
snorers
to
be
heard
half
the
house
away,
their
heavy,
gasping
breathing
preventing
anyone
else
from
getting a good night's sleep.
直面打鼾吧——与打
鼾的人生活在一起确实相当令人讨厌。
对于打鼾的人来说,
半个
房子里
都能听见他那沉重的喘气声,干扰了所有人的睡眠。
If you snore like this you are probably
making life miserable for everyone around you. The
more
they suffer from interrupted sleep
the more likely they are to get annoyed with you.
You are also
not immune from damage
through snoring.
如果你也打鼾,
那你就可
能让周围的人都过着悲惨的生活。
他们所承受的睡眠中断的痛苦越
大,就越气恼。当然,你也不可避免地要面临打鼾的危害。
Although you may not wake yourself up
through your snoring (although it is not unknown)
your
sleep will be disturbed and you
will not be getting enough rest to recuperate from
the strains of the
day.
即使你不
会被自己吵醒(尽管你知道自己打鼾)
,你的睡眠质量也会受到干扰,得不到充分
的休息,也就难以平复白日的焦虑与紧张。
If
this
continues
for
a
long
time
you
will
be
less
healthy,
prone
to
viruses
and
colds
and
more
prone to the effects of
work stress.
如果这种情况持续很长一段时间,你的健康就会受损,容易
感染病毒、
患上感冒,
也更有可
能受到
工作压力的影响。
If
you
or
your
loved
one
spend
the
night
gasping
and
groaning
away
to
the
detriment
of
your
family and each other
you may be tempted to try any number of over the
counter remedies. It is
quite common
for the poor snorer to be subjected to all sorts
of indignities
–
throat
sprays, nasal
strips, silver rings on
acupressure points.
如果你或者你的爱人一整个晚上都在打鼾和
呻吟,
对彼此和家人造成了伤害,
那么你也许愿
意尝试以下一些非处方药的治疗方法。对于可怜的打鼾者来说,遭受各种“折磨”
——咽喉
喷雾剂、鼻带和按压穴位的银戒指等都十分普遍。
Some of these remedies will work for
some people but there is no one size fits all fix.
Snoring
happens
when
air
is
prevented
or
blocked
from
getting
easily
into
the
lungs
and
the
excess
air
causes the soft palette
to vibrate.
这些疗法对于一些人来说会有成效,
但并不能解决所有人的问题。
当进入肺部的空气受到阻
碍时,多
余的气体就会使软组织产生振动。
The only way
to cure your snoring is to work out what is
causing the impediment and then learn
how best to manage that problem.
唯一能治好打鼾的方法就是找出症结所在,然后对症下药。
With that in mind here are the top 10
reasons you might be snoring and what you can do
to make it
better.
将这些建议铭记在心
后,
你就可以看看榜单上这十个导致打鼾的理由了,
当然你也可
以从中
学会如何更好地解决打鼾这个难题。
breathe through your mouth
10.
口腔呼吸
口腔呼吸
We
are
capable
of
breathing
through
both
our
nose
and
our
mouth.
Indeed
when
we
are
doing
strenuous work such as
heavy exercise we will often use our mouth to
breathe in order to bring
more oxygen
into our lungs than we can through using our nose
alone. This is fine.
我们可以通过
口腔和鼻子呼吸。
实际上当我们正在做高强度工作,
如剧烈运动
时,
我们就会
借助口腔而非单独使用鼻子进行呼吸,这样可以为
肺部带入更多的氧气。这一点无可厚非。
If,
however, a person uses their mouth to breath as a
matter of course it can lead to problems.
然而,如果一个人习惯用口腔呼吸,就会带来一些问题。
Children who breathe through their
mouth are likely to get crooked teeth and a
receding chin.
用口腔进行呼吸的孩子可能会牙齿歪斜、下巴后缩。与
用口腔呼吸的成年人一样,
They are also
likely to suffer from a host of health problems
which they share with adult mouth
breathers.
These
include
getting
bad
headaches,
sore
throats,
digestive
problems
and
sleep
disturbances.
他们也有可能患上许多健康问题
:头疼、喉咙疼、消化问题和睡眠紊乱。
Nasal
breathing is vitally important to good, snoreless
sleep. When you take air in through your
nose it will add nitric oxide to the
air that passes into your lungs. This actually
helps the lungs to
absorb more oxygen.
鼻腔呼吸对于拥有一个高质量的安静睡眠至关重要。
当你用鼻子
呼吸时,
会为进入肺部的空
气增加一氧化氮,这有利于肺部吸收
氧气。
If
your
nose
gets
congested
and
stuffed
up
easily
you
are
going
to
compensate
by
breathing
through your mouth
which can aggravate snoring.
如果出现鼻塞的问题,
你就会借助口腔呼吸,这可能会加剧打鼾的情况。
It
might be tempting to think that there is nothing
to be done to change your breathing habits. It is
certainly not an easy thing to do but
it is possible.
你可能觉得无法改变自己的呼吸习惯。这确实不是一
件容易的事情,但也并非不可能。
If you are a
mouth breather you will need to retrain your
facial muscles to learn to breathe through
your nose.
如果你已经习惯了口腔呼吸,那么你需
要反复训练面部肌肉,使之学会通过鼻子进行呼吸。
This
takes time but can be done and your doctor will be
able to help you locate a suitable therapist
to assist you. There are also devices
available which help to position the mouth to
prevent excess
mouth breathing.
只需要花费一定的时间来练习,
就能实现这个目标。
你
的医生可以帮你找一位合适的治疗专
家来帮助你。他们也会提供相关的设备来帮助你固定
嘴巴,阻止额外的口腔呼吸。
facial
structures are the wrong shape
9.
面部结构畸形
面部结构畸形
Because
snoring
is
caused
by
vibration
in
the
soft
tissues
of
your
mouth
deformities
in
these
structures can make
you more prone to snoring.
口腔内的软组织振动导致打鼾,所以如果那些部位畸形,自然就会提高打鼾的可能性。
'Risk' indicators include a long soft
palate (more tissue equals more vibration), an
excess of tissue
in the throat and a
long uvula (the bit that hangs down between your
tonsils.
“风险”的标志包括过长的软上颚(软组织越多振动就越多)
、喉咙里多余的组织和过长的
小舌(悬挂在扁桃体之间的部分)
。
Because
of
the
importance
of
nasal
breathing
to
health
and
wellbeing
nasal
problems
can
also
cause snoring. The nasal septum is the
piece of cartilage that divides the right nostril
from the left.
正因为鼻腔呼吸对健康及舒适有着重要的影响,
鼻子的相关问题也能导致打鼾。
鼻子中的隔
膜
是一片软骨,将左右鼻腔分隔开。
If this is
crooked, either as a result of genetic inheritance
or because you have suffered a trauma to
the face, it can lead to problems with
breathing and therefore cause snoring.
如果鼻子中间的薄膜弯曲——这可能是因为遗传,
或者是你的面部曾受过创伤——就会造
成
呼吸困难,自然也就导致打鼾。
If this is the case it can be treated
with a corrective operation that will straighten
the septum and,
usually, stop the
snoring.
如果是由此原因造成打鼾,经过正确的治疗,将隔膜矫正,鼾声通常
就会终止。
are sleeping in the
wrong position
8.
睡姿不正确
睡姿不正确
Humans are creatures of habit
–
there is no getting away
from it, we like to do things in the same
way day after day, it makes us feel
comfortable and secure.
人类是
以习惯生存的生物——无法摆脱习惯,
我们习惯于日复一日地做着同样的事,
这样让
我们感觉到舒服和安全。
Nowhere in our lives are habits more
important than at bedtime. Most people have a
certain side
of the bed they sleep on,
even if their partner is out of town, and find it
difficult to settle if they
have to
sleep on the other side of the bed.
在我们
的生活中,
床上的习惯最为重要。
大多数人在床上睡觉时都有固
定的一边,
即使他们
的伴侣不在,也很难叫他们睡在床的另一边
。
This reliance on habit
impacts not just the side of the bed that people
sleep on but the position they
sleep in
when they have laid down on that side.
这种对习惯的依赖不仅影响人们睡觉的位置,也会影响他们在那个位置上躺下的姿势。
Most of the time that will not cause
any problems at all but if you habitually sleep on
your back
you may be setting yourself
up for snoring problems.
大多数时候不会有什么问题,但
是如果你习惯的睡姿是仰卧,就可能存在打鼾的问题。
For
those
who
have
larger
than
average
internal
facial
structures
such
as
a
large
soft
palate
sleeping on the back will cause the
airway to collapse in on itself.
一些人面部的
内部结构比一般人大,比如软腭,仰卧睡觉会造成气道堵塞,
This will lead to excess air being
present in the mouth and therefore vibration of
the tissues
–
in
other words snoring.
导致口腔中的空
气增加,软组织就会因此而产生震动——即打鼾。
The
problem
is
not
just
confined
to
people
who
sleep
on
their
back
–
some
people
are
side
sleeping
snorers
–
because
the
position
of
their
tongue
and
mouth
on
their
sides
leads
to
air
blockages.
不仅
仰卧会有这个问题——一些侧卧睡觉的人也会打鼾——因为侧着睡觉时,
舌头和嘴巴的<
/p>
位置会导致空气流通受阻。
If
your snoring is related to sleeping position then
the best thing you can do to prevent it is to try
and change the habit of a lifetime and
change the way you sleep.
如果你因为睡姿而打鼾,那最
好的解决办法就是试着改变生活习惯和睡姿。
Whether
you chose to sew a tennis ball into the back of
your pajamas to force you to sleep on your
side or enlist the help of your partner
to force you to turn over if you get in the wrong
position it is
worth a try.
你可以选择在睡衣背后缝一个网球来迫使你侧身睡觉,
也可以让你的伴侣在你睡姿不对的
时
候帮你翻身,这些方法都值得一试。
You might find that this resolves the
problem for you. If it does not then you are
probably snoring
for another reason
(although your sleeping position may have
exacerbated it).
你会发现这样便可以解决你的问题。
如果没有效果,
那么你打鼾可能是因为其它原因
(但
你
的睡姿可能加剧了这个问题)
。
have drunk too much alcohol
7.
饮酒过量
Most people like a glass of wine or a
bottle of beer from time to time. Alcohol and its
consumption
is a normal part of our
society and accepted as such.
大多数人习惯时不时
地喝一杯红酒或一瓶啤酒。
虽然饮酒是我们社会中很正常的一部分,
可
以被接受。
It is
important, however, to know your limits
particularly if you are prone to snoring.
< br>但是,你必须了解自己的酒量是多少,尤其是当你还很容易打鼾的话。
Alcohol may help lubricate the social
wheels of your nights out but it has a sedative
effect on our
bodies. Drink too much
and you will sleep very deeply indeed.
酒精或许能在夜晚放松我们的身心,
但它同时也对我们的身体起到镇静作用。
大量饮酒会使
人陷入深度睡眠。
Not only will you sleep deeply but your
body tissues will be almost anesthetized by the
effects of
the alcohol and your
internal facial tissues such as your uvula and
soft palate will collapse more
readily.
在酒精的作用下,
人会睡得很沉,
而且
大部分身体组织也会陷入麻痹状态。
面部的内部组织
如小舌和软
腭都很容易失去作用。
This in turn will
impede airflow and cause the vibration which we
know as snoring.
这会导致气流受到阻碍,从而产生震动——也就是
我们熟知的打鼾。
饮酒过量
If you drink regularly you
may become more prone to alcohol induced sleep
apnea and alcohol
can also cause
irritation of the nasal passages which may lead to
congestion that causes snoring.
如果你常常饮酒,你极有可能患上酒精导致的睡眠呼吸中止症)
,而且酒精会
对鼻腔通道产
生刺激,造成气流阻塞,从而产生鼾声。
Consuming alcohol can actually double
the likelihood that you will snore.
摄取酒精将会使你打鼾的几率增加一倍。
If you notice that alcohol consumption
brings on a snoring attack then the best thing you
can do is
either limit your consumption
or make sure that you take your last drink 3-4
hours before you go
to bed.
如果你意识到饮酒带来打鼾的问题,最好的办法就是限制自己的饮酒量,或者确保睡前
3
-4
小时内不要饮酒。
This
will help clear your system to prevent the
anesthetic effect of the alcohol on your body.
这样有助于清理你的身体系统,防止出现酒精的麻醉效果。
are getting older
6.
年龄增长
年龄增长
It is an unfortunate fact of life that
as we get older our bodies get less efficient at
doing what they
are meant to do. This
means that as our age increases, so do weight
issues whilst our muscle tone
decreases.
很遗憾,我
们一天天地变老,我们的身体再也不像以前那样敏捷。这说明随着年龄的增长,
我们的体
重问题也在增加,同时肌肉弹性降低。
If someone
has a predisposition to a poorly toned soft palate
but the effects have been kept at bay
by youth and exercise, the person will
almost certainly find that they snore more as they
age.
如果一个人软腭肌肉容易松弛,
但由于年轻和运动,
其影响并未显现出来,
那么几乎可以肯
定,随着年龄的增长,他的鼾症也会日益严重。
Older
people are also more likely to be taking
medication to cause snoring.
老年人更有可能因为服用药物从而导致打鼾。
Hormonal
changes
that
come
with
the
menopause
can
also
trigger
snoring
problems
in
women
who have
not previously snored.
更年期伴随的荷尔蒙失调也会使从不打鼾的女性打鼾。
If
you
find
that
snoring
issues
creep
up
on
you
with
age
you
might
benefit
from
investigating
some of the
snoring remedies that are out there, whether they
be mouth guards or nasal strips.
如果你发现,
随着年龄的增长自己开始打鼾,
你可以研究一些治疗方法,
p>
例如使用牙齿护套
或止鼾贴片,可能会有效果。
It is worth experimenting because a
good night's sleep is essential to good health.
这些方法都值得尝试,因为良好的睡眠对身体健康很重要。
As you age
your body takes
longer
to regenerate than it did when
you were
younger and good
sleep is an important and necessary
part of the regeneration process.
随着年龄的
增长,
你的身体需要花费比年轻时更多的时间来复原,
而良好的
睡眠对于恢复过
程而言是非常重要、必须的。
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