事实上,我们改变一些生活习惯,也可以部分地防止或减轻呼吸暂停的发生。
减肥
肥胖会使打鼾明显加重,因为肥胖可使脂肪在咽腔侧壁堆积,使得呼吸道更显狭窄。适量锻炼可以减轻体重,改善肺部通气。研究表明,体重减轻10%,睡眠打鼾可以减轻20%。
多唱歌
英国埃克塞特大学Edzard Erns说,唱歌能增强声带附近软腭运动的肌肉收缩力,尤其可以锻炼嘴后部和咽喉上部的肌肉。因为研究发现如果打鼾者每天唱歌超过20分钟,那么打鼾的时间会减少18%。
改变睡姿
侧卧位睡眠可以减少咽部组织和舌体后坠,从而起到减少阻塞的机会。而仰卧,舌头容易滑向喉部阻塞气道。最好的办法,你穿上一件背部带有口袋的T恤,将一个高尔夫球、网球或者小听的啤酒瓶放进口袋,然后封上口袋。于是,每当你想仰着睡的时候,就被球硌到。如果你不能接受这种方法,也可以在背部放一个枕头。
清理鼻腔
其实困扰你和她很久的打鼾只是因为鼻腔不通而已。鼻腔不通,你只能用嘴呼吸。当你张嘴呼吸的时候,你不得不改变下颌的位置,可能更会阻塞鼻腔,导致打鼾。于是睡觉前,一只手按住一个鼻孔,倒吸一点水入另一个鼻孔,然后擤出污物。
避免服用某些药物
不要服用任何安眠、镇静和导致肌肉松弛的药物,比如抗过敏药、安定。
戒烟、戒酒
吸烟可以使咽喉部淋巴组织增生,增加呼吸道阻力,喝酒可以使咽喉部肌肉松弛,也会增加阻力,所以睡前数小时内尽量不喝含有酒精的饮品。另外,瑞典研究学者Karl Franklin在对15000人的调查后,指出每天不得不暴露在二手烟的人打鼾的发生几率比完全通常呼吸的人群高出1/3。
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[Resource: Accessories Newspaper]
From: www.popularhermeshandbags.com