盤點人們打呼嚕的10大主要原因(上)

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.

這兒有鼾聲，那兒也有鼾聲！如果你能輕柔地完成呼吸，沒有沉重的呼吸聲，那麼你很少會打擾到別人。

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，如果你是一個重度鼾症患者，你的家人很可能十分焦慮不安、心力交瘁，乃至於幾乎想要殺了你！

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——與打鼾的人生活在一起確實相當令人討厭。對於打鼾的人來說，半個房子裏都能聽見他那沉重的喘氣聲，干擾了所有人的睡眠。

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，那你就可能讓周圍的人都過着悲慘的生活。他們所承受的睡眠中斷的痛苦越大，就越氣惱。當然，你也不可避免地要面臨打鼾的危害。

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.

即使你不會被自己吵醒（儘管你知道自己打鼾），你的睡眠質量也會受到干擾，得不到充分的休息，也就難以平復白日的焦慮與緊張。

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.

如果這種情況持續很長一段時間，你的健康就會受損，容易感染病毒、患上感冒，也更有可能受到工作壓力的影響。

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.

如果你或者你的愛人一整個晚上都在打鼾和呻吟，對彼此和家人造成了傷害，那麼你也許願意嘗試以下一些非處方藥的治療方法。對於可憐的打鼾者來說，遭受各種“折磨”——咽喉噴霧劑、鼻帶和按壓穴位的銀戒指等都十分普遍。

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.

這些療法對於一些人來說會有成效，但並不能解決所有人的問題。當進入肺部的空氣受到阻礙時，多餘的氣體就會使軟組織產生振動。

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癥結所在，然後對症下藥。

With that in mind here are the top 10 reasons you might be snoring and what you can do to make it better.

將這些建議銘記在心後，你就可以看看榜單上這十個導致打鼾的理由了，當然你也可以從中學會如何更好地解決打鼾這個難題。

breathe through your mouth

10.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.

我們可以通過口腔和鼻子呼吸。實際上當我們正在做高強度工作，如劇烈運動時，我們就會藉助口腔而非單獨使用鼻子進行呼吸，這樣可以爲肺部帶入更多的氧氣。這一點無可厚非。

If, however, a person uses their mouth to breath as a matter of course it can lead to problems.

然而，如果一個人習慣用口腔呼吸，就會帶來一些問題。

Children who breathe through their mouth are likely to get crooked teeth and a receding chin.

用口腔進行呼吸的孩子可能會牙齒歪斜、下巴後縮。與用口腔呼吸的成年人一樣，

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.

他們也有可能患上許多健康問題：頭疼、喉嚨疼、消化問題和睡眠紊亂。

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.

鼻腔呼吸對於擁有一個高質量的安靜睡眠至關重要。當你用鼻子呼吸時，會爲進入肺部的空氣增加一氧化氮，這有利於肺部吸收氧氣。

If your nose gets congested and stuffed up easily you are going to compensate by breathing through your mouth which can aggravate snoring.

如果出現鼻塞的問題，你就會藉助口腔呼吸，這可能會加劇打鼾的情況。

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.

你可能覺得無法改變自己的呼吸習慣。這確實不是一件容易的事情，但也並非不可能。

If you are a mouth breather you will need to retrain your facial muscles to learn to breathe through your nose.

如果你已經習慣了口腔呼吸，那麼你需要反覆訓練面部肌肉，使之學會通過鼻子進行呼吸。

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.

只需要花費一定的時間來練習，就能實現這個目標。你的醫生可以幫你找一位合適的治療專家來幫助你。他們也會提供相關的設備來幫助你固定嘴巴，阻止額外的口腔呼吸。

facial structures are the wrong shape

9.面部結構畸形

Because snoring is caused by vibration in the soft tissues of your mouth deformities in these structures can make you more prone to snoring.

口腔內的軟組織振動導致打鼾，所以如果那些部位畸形，自然就會提高打鼾的可能性。

'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.

“風險”的標誌包括過長的軟上顎（軟組織越多振動就越多）、喉嚨裏多餘的組織和過長的小舌（懸掛在扁桃體之間的部分）。

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.

正因爲鼻腔呼吸對健康及舒適有着重要的影響，鼻子的相關問題也能導致打鼾。鼻子中的隔膜是一片軟骨，將左右鼻腔分隔開。

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.

如果鼻子中間的薄膜彎曲——這可能是因爲遺傳，或者是你的面部曾受過創傷——就會造成呼吸困難，自然也就導致打鼾。

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，經過正確的治療，將隔膜矯正，鼾聲通常就會終止。

are sleeping in the wrong position

8.睡姿不正確

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.

人類是以習慣生存的生物——無法擺脫習慣，我們習慣於日復一日地做着同樣的事，這樣讓我們感覺到舒服和安全。

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.

在我們的生活中，牀上的習慣最爲重要。大多數人在牀上睡覺時都有固定的一邊，即使他們的伴侶不在，也很難叫他們睡在牀的另一邊。

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.

這種對習慣的依賴不僅影響人們睡覺的位置，也會影響他們在那個位置上躺下的姿勢。

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.

大多數時候不會有什麼問題，但是如果你習慣的睡姿是仰臥，就可能存在打鼾的問題。

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.

一些人面部的內部結構比一般人大，比如軟齶，仰臥睡覺會造成氣道堵塞，

This will lead to excess air being present in the mouth and therefore vibration of the tissues – in other words snoring.

導致口腔中的空氣增加，軟組織就會因此而產生震動——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.

不僅仰臥會有這個問題——一些側臥睡覺的人也會打鼾——因爲側着睡覺時，舌頭和嘴巴的位置會導致空氣流通受阻。

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.

如果你因爲睡姿而打鼾，那最好的解決辦法就是試着改變生活習慣和睡姿。

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.

你可以選擇在睡衣背後縫一個網球來迫使你側身睡覺，也可以讓你的伴侶在你睡姿不對的時候幫你翻身，這些方法都值得一試。

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).

你會發現這樣便可以解決你的問題。如果沒有效果，那麼你打鼾可能是因爲其它原因（但你的睡姿可能加劇了這個問題）。