打呼噜的10大主要原因.doc

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 nights 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。10.You breathe through your mouth10.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。9.Your facial structures are the wrong shape9.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。8.You are sleeping in the wrong position8.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）。7.You have drunk too much alcohol7.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.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。6.You are getting older6.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，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 nights 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。5.You are carrying too much weight5.体重超标体重超标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.超重对你来说百害而无一利。它会有碍你的身体健康，因为它会造成心脏超负荷运行，而你的肌肉运作也会更加费劲，久而久之你会变得不爱动，运动量也越来越少，因而肌肉弹性会相对降低。You will probably know if you are overweight as you will almost certainly have noticed the pounds you have gained in the mirror.你会发觉，如果你太胖，体重就会在镜子中完全暴露出来。For some people, however, it can be difficult to know whether you are carrying more weight than you should.然而对于某些人来说，他们很难发现自己是否真的超重。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.这是因为体重本来就是个复杂的计算，对于一个人来说，150磅是个健康的体重；但对于一个相对较矮的人来说，150磅就是个不健康的体重。身体质量指数（BMI）计算器会告诉你，在你的身高范围内，你的体重是否超标。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，胖人的呼吸道很狭窄，这也使得他们睡觉时呼吸更加困难。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.如果你的体重超标，或如果你发现打鼾与体重的增加有关，你应当尝试减肥。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.你会发觉减肥可以阻止打鼾问题恶化。当然，它也会产生很多其他的积极作用。4.You have taken medicine which causes snoring4.服用引起打鼾的药物服用引起打鼾的药物Earlier we talked about the link between alcohol intake and snoring.前文中我们曾谈及酒精摄入和打鼾的关系，Unfortunately some medications have the same effect on the bodys 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，一些药物对人体组织也有同样的影响；也就是说，它们会像安眠药一样使你昏昏欲睡，而同时，也会像弛缓药一样，使鼻子、嘴和脖子周围的软腭及其他组织得到短暂的放松。This relaxation causes a narrowing of the airway and you start to snore.这样的放松会导致呼吸道变窄，然后你就开始打鼾了。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，在你开始服用处方药之后打鼾更加频繁，你应该告诉医生，寻求一些可能的方法来解决这一问题。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，至关重要的是，你不能在没有得到医生同意的时候停止服药因为这是出于某种理由给你开的处方。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 nights sleep and the benefit of your medicine.你的医生也许可以开另一种药或者在止鼾方面给你一些帮助，帮你在睡一个好觉的同时也能得到药物的治疗。3.You are a smoker3.你是一个吸烟者If you find that you cannot give up on your nicotine habit you may notice that, over the years, you start to snore.如果你发现自己戒不掉尼古丁，你可能会注意到，几年之后，你开始打鼾了。Perhaps only a little at first but more and more as the years go by. Sadly smoking, although pleasant and pleasurable for the smoker, is deeply unhealthy on a number of levels.也许一开始并不严重，但随着年份的增加，会越来越明显。遗憾的是，吸烟尽管对于吸烟者来说是一种愉悦的享受，但在部分层面上却是非常不健康的行为。The more a person smokes the more they irritate the lining of their airways, this can cause the flow of air into the body to suffer from turbulence.一个人烟吸得越多，对呼吸道的刺激就越严重，就会造成进入人体的气体流通混乱。This turbulence will, in turn, cause the soft tissues to vibrate which causes snoring.反过来，这种混乱会造成软腭震动，从而引起打鼾。你是一个吸烟者In case you think this is just another stop smoking guilt trip, studies have shown that smoking increases the likelihood that you will snore by more than two times.你可能认为这是另一种劝你“戒烟”的说教，但研究表明，吸烟会使打鼾的可能性增加两倍以上。Sadly, it is not just smokers who need to worry about the impact of their vice on their breathing.遗憾的是，不仅是吸烟者需要担心自己的恶习对呼吸造成的影响。The dangers of passive smoking have long been understood and it appears that exposure to second hand smoke can increase the risk of snoring.人们早已了解到被动吸烟的危害，暴露在二手烟面前也有可能增加打鼾的风险。If you enjoy your cigarettes but have noticed that you or your partner has already started to snore, you may need to think very seriously about quitting.如果你喜爱吸烟，但也注意到你或者你的伴侣已经开始打鼾，你也许需要很严肃地考虑戒烟。Giving up on your cigarettes will not fix the scarring to the airways and resolve the problems overnight but it will help make you healthier and, over time, your snoring should reduce.戒烟不能修复呼吸道的疤痕，也不能一夜之间解决问题，但这会使你更加健康，并且随着时间的推移，打鼾的症状会减轻。Quitting an addictive substance such as nicotine is difficult but the benefits are substantial.戒掉一些像尼古丁之类易上瘾的东西很困难，但好处也显而易见。2.You are sick2.患有疾病Sometimes even non habitual snorers can start to sound like a motorcycle at night. This can often happen if they come down with something like a bad virus or the flu, both of which cause nasal congestion and other breathing difficulties.有时候，非习惯性打鼾者在夜里也会鼾声大作，听起来就像摩托车的轰隆声。如果人们感染了某种病毒或流感以致鼻塞和其他呼吸问题，就会出现这种情况。If you have read the earlier parts of this article you will know that snoring happens when airflow is impeded and that is exactly what happens when you have a blocked up nose.如果你读过这篇文章前面的部分，你就会知道打鼾的原因是气流不畅，而鼻塞正会导致这种问题。患有疾病If such an attack of snoring only happens every now and then you probably have very little to be worried about.如果只是偶尔这样打鼾，你也许不用太担心。If, however, you start to snore every time you get a little congested then you may well develop a chronic snoring problem later in life as some of the other factors on this page start to take hold when you put on weight or have to take certain medication, for example.但是，若每次鼻塞的时候，你就会在晚上打鼾，那么随着本文提到的其他情况（比如体重增加或是服用特定药物）出现，今后你可能会患上慢性鼾症。In the short term, the best thing you can do to prevent sickness related snoring is to take the necessary medication to resolve the illness as quickly as possible.就防治鼾症相关疾病来说，短期内你能做的就是通过合理用药，尽快治好你目前的疾病。Be sure to drink lots of clear fluids to help prevent the buildup of mucous blockages and make sure that you get plenty of Vitamin C to stave off a further illness.确保每天摄入大量水分以防黏液堆积堵塞，并且确保每天获得充足的维生素C以预防疾病。1.You have sleep apnea1.患有睡眠呼吸暂停综合症Sometimes snoring is not just snoring it is a symptom of a potentially dangerous problem known as sleep apnea. This is a condition where your breathing during sleep is interrupted and you do not get enough oxygen to your system.有时候打鼾不仅仅是鼾症那么简单，其中还有潜在的危险，即睡眠呼吸暂停综合症。这意味着你在睡眠期间呼吸会突然中断，你的身体系统无法得到充足的氧气。Basically sleep apnea causes the sufferers breathing to stop and start. There are two separate types know as obstructive and central.睡眠呼吸暂停综合症患者一般会出现呼吸突然中断，紧接着又恢复呼吸的情况。该综合症分为两种，一种是阻塞性睡眠呼吸暂停，另一种是中枢神经性睡眠呼吸暂停。睡眠呼吸暂停综合症Obstructive sleep apnea happens if the sufferers throat muscl