How Can I Stop Snoring?
Snoring happens when the muscles in the tongue, roof of your mouth and throat relax and constrict airflow. “You can’t get a full breath of air, so things start vibratingas they try to allow you to breathe — and the vibration is the snoring sound,” said Dr. Kent Smith, a sleep dentist in Dallas and former president of the American Sleep and Breathing Academy.
Men are about twice as likely to snore as women are, and it can be caused by a number of things, including allergies, aging, a cold or even just the distinctiveshape of your throat. Your weight may also play a role.
Once you know you are a snorer, even a subtle one, it might be worthwhile to get a sleep test from a sleep clinic, Dr. Smith said. Most of the time, the first one can be done at home in one night and will tell you if your snoring is a symptom of a larger problem, like sleep apnea, based on how many times per hour it interrupts your sleep. Whether or not your occasional wood sawing is tied to wider problems, there are steps you can take to lower the night noise.
Sleep on your side.
About half of snorers with sleep apnea in one Israeli study were found to stop when they changed positions. There are pillows available to help you sleep on your side and shirts that make it uncomfortable to roll on your back. For the D.I.Y.-types, you can try sewing some tennis balls onto the back of your night shirt.
Strengthen your tongue.
One of the most common causes of snoring is when your tongue slides back in your throat. The simplest way to prevent this is with a daily set of tongue exercises. But doctors said it can take weeks to have an effect and most people are not diligent in keeping them up.
Another way for some people to decrease snoring is to lose weight. Body Mass Index (BMI) is reliably connected to snoring and sleep apnea, doctors said, though every throat is different. Losing weight will decrease the pressure on your windpipeand allow more air to pass.
There are also a wide range of “anti-snoring” devices available to buy online, most totally worthless. Chin straps, nose clips and strips, nostril dilators — be wary of them, doctors said, they don’t work for everyone. A humidifier might help you sleep better by moisturizing your nose and throat, but it probably can’t stop you from snoring.
1. snore v. 打鼾，打呼噜
2. vibrate v. 振动
3. distinctive adj. 独特的
4. sleep apnea 睡眠呼吸暂停综合征
5. sew v. 缝制，缝上
6. diligent adj. 勤奋的
7. windpipe n. 气管
8. humidifier n. 加湿器