盤點人們打呼嚕的10大主要原因(中)

have drunk too much alcohol

7.飲酒過量

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.

大多數人習慣時不時地喝一杯紅酒或一瓶啤酒。雖然飲酒是我們社會中很正常的一部分，可以被接受。

It is important, however, to know your limits particularly if you are prone to snoring.

但是，你必須瞭解自己的酒量是多少，尤其是當你還很容易打鼾的話。

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.

酒精或許能在夜晚放鬆我們的身心，但它同時也對我們的身體起到鎮靜作用。大量飲酒會使人陷入深度睡眠。

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，人會睡得很沉，而且大部分身體組織也會陷入麻痹狀態。面部的內部組織如小舌和軟齶都很容易失去作用。

This in turn will impede airflow and cause the vibration which we know as snoring.

這會導致氣流受到阻礙，從而產生震動——也就是我們熟知的打鼾。

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.

如果你常常飲酒，你極有可能患上酒精導致的睡眠呼吸中止症），而且酒精會對鼻腔通道產生刺激，造成氣流阻塞，從而產生鼾聲。

Consuming alcohol can actually double the likelihood that you will snore.

攝取酒精將會使你打鼾的機率增加一倍。

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.

如果你意識到飲酒帶來打鼾的問題，最好的辦法就是限制自己的飲酒量，或者確保睡前3-4小時內不要飲酒。

This will help clear your system to prevent the anesthetic effect of the alcohol on your body.

這樣有助於清理你的身體系統，防止出現酒精的麻醉效果。

are getting older

6.年齡增長

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.

很遺憾，我們一天天地變老，我們的身體再也不像以前那樣敏捷。這說明隨着年齡的增長，我們的體重問題也在增加，同時肌肉彈性降低。

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.

如果一個人軟齶肌肉容易鬆弛，但由於年輕和運動，其影響並未顯現出來，那麼幾乎可以肯定，隨着年齡的增長，他的鼾症也會日益嚴重。

Older people are also more likely to be taking medication to cause snoring.

老年人更有可能因爲服用藥物從而導致打鼾。

Hormonal changes that come with the menopause can also trigger snoring problems in women who have not previously snored.

更年期伴隨的荷爾蒙失調也會使從不打鼾的女性打鼾。

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.

如果你發現，隨着年齡的增長自己開始打鼾，你可以研究一些治療方法，例如使用牙齒護套或止鼾貼片，可能會有效果。

It is worth experimenting because a good night's sleep is essential to good health.

這些方法都值得嘗試，因爲良好的睡眠對身體健康很重要。

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.

隨着年齡的增長，你的身體需要花費比年輕時更多的時間來複原，而良好的睡眠對於恢復過程而言是非常重要、必須的。

are carrying too much weight

5.體重超標

Being overweight is bad for you. It is bad for your health because it puts excess strain on your heart, makes your muscles work harder and it can tend to make you more sedentary, exercising less and therefore having a corresponding reduction in the tone of all the muscles.

超重對你來說百害而無一利。它會有礙你的身體健康，因爲它會造成心臟超負荷運行，而你的肌肉運作也會更加費勁，久而久之你會變得不愛動，運動量也越來越少，因而肌肉彈性會相對降低。

You will probably know if you are overweight as you will almost certainly have noticed the pounds you have gained in the mirror.

你會發覺，如果你太胖，體重就會在鏡子中完全暴露出來。

For some people, however, it can be difficult to know whether you are carrying more weight than you should.

然而對於某些人來說，他們很難發現自己是否真的超重。

This is not helped by the fact that weight is a complex calculation – 150 pounds may be a healthy weight for one person but a very unhealthy weight for a shorter one. The BMI calculator will tell you if you are overweight for your height.

這是因爲體重本來就是個複雜的計算，對於一個人來說，150磅是個健康的體重；但對於一個相對較矮的人來說，150磅就是個不健康的體重。身體質量指數（BMI）計算器會告訴你，在你的身高範圍內，你的體重是否超標。

People who carry more weight tend to have thicker, fattier necks than their thinner counterparts. This will lead to a narrowing of the airway and make it more difficult for the person to breathe while they are asleep.

相比瘦人，胖人的脖子更粗大。因而，胖人的呼吸道很狹窄，這也使得他們睡覺時呼吸更加困難。

If you are carrying more weight than you should or if you have noticed a correlation between your weight gain and snoring you might want to consider losing weight.

如果你的體重超標，或如果你發現打鼾與體重的增加有關，你應當嘗試減肥。

You may find that this will help stop your snoring problem from escalating out of control. It will, of course, have many other positive side effects as well.

你會發覺減肥可以阻止打鼾問題惡化。當然，它也會產生很多其他的積極作用。

have taken medicine which causes snoring

4.服用引起打鼾的藥物

Earlier we talked about the link between alcohol intake and snoring.

前文中我們曾談及酒精攝入和打鼾的關係，

Unfortunately some medications have the same effect on the body's tissues; that is, they act as soporifics which make you drowsy and, at the same time, relaxants which cause a temporary relaxation of the soft palate and other tissues around the nose, mouth and neck.

不幸的是，一些藥物對人體組織也有同樣的影響；也就是說，它們會像安眠藥一樣使你昏昏欲睡，而同時，也會像弛緩藥一樣，使鼻子、嘴和脖子周圍的軟齶及其他組織得到短暫的放鬆。

This relaxation causes a narrowing of the airway and you start to snore.

這樣的放鬆會導致呼吸道變窄，然後你就開始打鼾了。

If you noticed an increase in your snoring after you started taking prescription medication you should speak to your doctor about potential ways to resolve the issue.

如果你注意到，在你開始服用處方藥之後打鼾更加頻繁，你應該告訴醫生，尋求一些可能的方法來解決這一問題。

However, it is vital that you do not stop taking the medication without getting the go ahead from your doctor first – it was prescribed to you for a reason.

然而，至關重要的是，你不能在沒有得到醫生同意的時候停止服藥——因爲這是出於某種理由給你開的處方。

Your doctor may be able to prescribe an alternative drug or point you in the direction of a stop snoring aid that will help you get both a good night's sleep and the benefit of your medicine.

你的醫生也許可以開另一種藥或者在止鼾方面給你一些幫助，幫你在睡一個好覺的同時也能得到藥物的治療。