怎樣才能不打呼?這些方法有助於減小呼嚕聲

Be honest. Do you know you keep your partner awake at night with snores that could only be described as akin to those a farm animal makes? Or are they the ones who get an elbow to the ribs when they let out an echoing snore around the bedroom?

說實話，你知不知道你的呼嚕聲吵得另一半半夜睡不着，因爲你的呼嚕聲簡直可以與農場動物發出的聲音相媲美？亦或者當另一半在臥室裏打呼嚕的時候，你會用手肘推他/她？

Whoever the culprit is, it would be helpful to get some tips on how to stop it, right? Here are the best tips to stop snoring with some simple lifestyle changes.

無論誰是罪魁禍首，獲得一些減小呼嚕聲的方法總是有益的，對不對？以下是一些最佳建議：做了這些簡單的生活方式變化，你就能停止打呼啦。

1. Maintain a healthy weight and diet

1. 保持健康的體重和飲食

Being overweight by just a few kilograms can lead to snoring. Fatty tissue around your neck squeezes the airway and prevents air from flowing in and out freely.

只是超重幾公斤就會導致打呼。脖子周圍的脂肪組織會擠壓氣道、阻礙空氣的自由流通。

2. Try to sleep on your side

2. 試着側身睡

Try to sleep on your side rather than your back. While sleeping on your back, your tongue, chin and any excess fatty tissue under your chin can relax and squash your airway. Sleeping on your side prevents this.

試着側身睡，而非躺着睡。躺着睡的時候，你的舌頭、下巴和下巴下的多餘脂肪組織會放鬆、從而壓扁你的氣道。側身睡則避開了這一點。

3. Avoid alcohol before going to bed

3. 睡前不喝酒

Avoid alcohol before going to bed. Alcohol causes the muscles to relax more than usual during a normal night's sleep. This added relaxation of the muscles makes the back of the throat collapse more readily, which then causes snoring.

睡前不要喝酒。夜晚睡覺時，酒精會使肌肉比平常更放鬆。肌肉的異常放鬆使得咽喉後部更易瓦解、隨之而來的則是打鼾。

4. Quit or cut down on smoking

4. 戒菸或減少抽菸

Quit or cut down on smoking. Cigarette smoke irritates the lining of the nasal cavity and throat, causing swelling and catarrh. If the nasal passages become congested, it's difficult to breathe through your nose because the airflow is decreased.

戒菸或減少抽菸。香菸的煙霧會刺激鼻腔和喉嚨的內壁，造成腫脹和黏膜炎。如果鼻腔堵塞，氣流就會減少，那麼用鼻子呼吸就會變得十分困難。

5. Keep your nasal passages clear

5. 保持鼻腔暢通

Keep your nasal passages clear, so that you breathe in through your nose rather than your mouth. If an allergy is blocking your nose, try antihistamine tablets or a nasal spray.

保持鼻腔暢通，這樣你就可以用鼻子而非嘴巴呼吸。如果過敏症堵塞了鼻腔，那就試着用抗組胺藥片或鼻腔噴霧劑。

6. Try an over-the-counter remedy

6. 嘗試非處方藥良方

The British Snoring & Sleep Apnoea Association website has details of a variety of treatments you can try at home, including pillows, Snore products, mouth-guards, nasal strips and dilators, as well as mouth-breathing devices.

英國打鼾和睡眠呼吸暫停協會的網站詳細提供了你可以在家嘗試的多種方式，包括枕頭、打鼾產品、口罩、鼻帶和擴張器以及呼吸設備。