防止打鼾的方法

 　　Short-Term Solutions

　　短期的

　　Want to decrease your chances of snoring tonight ? Then implement¹ 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 prone² to snoring when the bedroom’s air is dry, because dry air can irritate nose and throat membranes³. 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 allergies⁴ or congestion⁵. 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 ramp⁶ 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 eschewing⁷ 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 prescription⁸ 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 mites⁹ and other allergens can hide in unwashed bedding and provoke congestion, thereby¹⁰ 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 collapse¹¹, 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 obesity¹².

　　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 inhibiting¹³ 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 tract¹⁴.

　　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。

 

1 implement   

n.(pl.)工具，器具；vt.实行，实施，执行

参考例句：

• Don't undertake a project unless you can implement it.不要承担一项计划，除非你能完成这项计划。
• The best implement for digging a garden is a spade.在花园里挖土的最好工具是铁锹。

2 prone   

adj.(to)易于…的，很可能…的；俯卧的

参考例句：

• Some people are prone to jump to hasty conclusions.有些人往往作出轻率的结论。
• He is prone to lose his temper when people disagree with him.人家一不同意他的意见,他就发脾气。

3 membranes   

n.（动物或植物体内的）薄膜( membrane的名词复数 )；隔膜；（可起防水、防风等作用的）膜状物

参考例句：

• The waste material is placed in cells with permeable membranes. 废液置于有渗透膜的槽中。 来自辞典例句
• The sarcoplasmic reticulum is a system of intracellular membranes. 肌浆网属于细胞内膜系统。 来自辞典例句

4 allergies   

n.[医]过敏症；[口]厌恶，反感；（对食物、花粉、虫咬等的）过敏症( allergy的名词复数 )；变态反应，变应性

参考例句：

• Food allergies can result in an enormous variety of different symptoms. 食物过敏会引发很多不同的症状。 来自辞典例句
• Let us, however, examine one of the most common allergies; hayfever. 现在让我们来看看最常见的变态反应的一种--枯草热。 来自辞典例句

5 congestion   

n.阻塞，消化不良

参考例句：

• The congestion in the city gets even worse during the summer.夏天城市交通阻塞尤为严重。
• Parking near the school causes severe traffic congestion.在学校附近泊车会引起严重的交通堵塞。

6 ramp   

n.暴怒，斜坡，坡道；vi.作恐吓姿势，暴怒，加速；vt.加速

参考例句：

• That driver drove the car up the ramp.那司机将车开上了斜坡。
• The factory don't have that capacity to ramp up.这家工厂没有能力加速生产。

7 eschewing   

v.（尤指为道德或实际理由而）习惯性避开，回避( eschew的现在分词 )

参考例句：

• The company sells direct to customers, eschewing distributors, re-sellers, and dealers. 公司直接向客户销售，避开批发商、分销商和经销商。 来自互联网
• That suggests the Taliban forces are eschewing firefights in favour of terrorist-style attacks. 这表明塔利班武装力量正偏向采用恐怖袭击方式以避免交火。 来自互联网

8 prescription   

n.处方，开药；指示，规定

参考例句：

• The physician made a prescription against sea- sickness for him.医生给他开了个治晕船的药方。
• The drug is available on prescription only.这种药只能凭处方购买。

9 mites   

n.（尤指令人怜悯的）小孩( mite的名词复数 )；一点点；一文钱；螨

参考例句：

• The only discovered animals are water bears, mites, microscopic rotifers. 能够发现的动物只有海蜘蛛、螨和微小的轮虫。 来自辞典例句
• Mites are frequently found on eggs. 螨会经常出现在蛋上。 来自辞典例句

10 thereby   

adv.因此，从而

参考例句：

• I have never been to that city,,ereby I don't know much about it.我从未去过那座城市，因此对它不怎么熟悉。
• He became a British citizen,thereby gaining the right to vote.他成了英国公民，因而得到了投票权。

11 collapse   

vi.累倒；昏倒；倒塌；塌陷

参考例句：

• The country's economy is on the verge of collapse.国家的经济已到了崩溃的边缘。
• The engineer made a complete diagnosis of the bridge's collapse.工程师对桥的倒塌做了一次彻底的调查分析。

12 obesity   

n.肥胖，肥大

参考例句：

• One effect of overeating may be obesity.吃得过多能导致肥胖。
• Sugar and fat can more easily lead to obesity than some other foods.糖和脂肪比其他食物更容易导致肥胖。

13 inhibiting   

抑制作用的，约束的

参考例句：

• The high cost of borrowing is inhibiting investment by industry in new equipment. 借款的高成本抑制了企业对新设备的投资。
• The pesticides affect the nervous system by inhibiting the enzyme cholinesterase. 这类农药抑制胆碱酯酶而影响神经系统。

14 tract   

n.传单，小册子，大片(土地或森林)

参考例句：

• He owns a large tract of forest.他拥有一大片森林。
• He wrote a tract on this subject.他曾对此写了一篇短文。