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张口呼吸可能会破坏你的睡眠,这里有解决方法

If you’re tackling your nighttime mouth breathing, Park suggested you start by taking care of your nose to minimize congestion.
如果你正在解决夜间的嘴呼吸问题,Park建议你从照顾好鼻子开始,以尽量减少鼻塞。

“Number one, avoid eating close to bedtime,” he said. That’s because stomach juices can come up into your nose, sinuses, ears and mouth, causing congestion and inflammation.
“第一,避免在睡前吃东西,”他说。这是因为胃液会进入鼻子、鼻窦、耳朵和嘴巴,导致充血和炎症。

Park also recommended nasal saline irrigation, flushing the nose with salt water in a squeeze bottle. “That’s a mild decongestant, because the salt water draws out clear water from the membrane,” he explained. (Over-the-counter decongestant sprays can cause habituation and rebound symptoms, Park said, and should be reserved for short-term use.)
Park还建议使用盐水冲洗鼻腔,用挤压瓶中的盐水冲洗鼻子。“这是一种温和的减充血剂,因为盐水从膜中抽出清水,”他解释说。(Park说,非处方减充血剂喷雾剂会导致习惯和反弹症状,应保留短期使用。

Think snoring is normal? Why sleep apnea shouldn’t be ignored
认为打鼾是正常的吗?为什么睡眠呼吸暂停不容忽视

Breathing problems are so widespread that they’ve spurred a whole industry dedicated to opening your nose. Park said some people find relief from nasal strips, which open up the nose from the outside, or nasal dilators that expand air passages from within.
呼吸问题是如此普遍,以至于它们刺激了整个致力于打开鼻子的行业。Park说,有些人可以从鼻贴中找到缓解,鼻贴从外面打开鼻子,或者鼻扩张器从内部扩大空气通道。

But even if you get your nose to clear, nighttime mouth breathing can be a hard habit to break. That’s led some to seek out products that secure their lips closed at night.
但即使你让你的鼻子清醒,夜间的嘴巴呼吸也可能是一个很难打破的习惯。这导致一些人寻找在晚上闭上嘴唇的产品。

Many experts warn against mouth taping while you sleep, because it can be dangerous.
许多专家警告不要在睡觉时贴口,因为它可能很危险。

“If you have obstructive sleep apnea, yes, this can be very dangerous,” said sleep specialist Dr. Raj Dasgupta, an associate professor of clinical medicine at the Keck School of Medicine at the University of Southern California, in a previous CNN article.
“如果你有阻塞性睡眠呼吸暂停,是的,这可能是非常危险的,”睡眠专家Raj Dasgupta博士说,他是南加州大学凯克医学院临床医学副教授,在之前的CNN文章中说。

文字由Jen Rose Smith提供,插图由CNN的Max Pepper提供

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