关于打呼的那些谣言 建议抛弃的习惯预防打鼾有奇效-看世界

关于打呼的那些谣言 建议抛弃的习惯预防打鼾有奇效

打呼噜是日常生活中特别常见的一件事,很多人都经历过自己打呼噜,或者家人打呼噜。有人说,打呼噜是因为睡得香,是正常的生理现象,还有人说,打呼噜是中年男胖的专属标配。然而这些都是真的吗?下面和360常识网一起来关注一下关于打呼噜的那些谣言。

打呼噜是日常中特别常见的一件事,很多人都经历过自己打呼噜,或者家人打呼噜。有人说,打呼噜是因为睡得香,是正常的生理现象,还有人说,打呼噜是中年男胖的专属标配。然而这些都是真的吗?下面和360常识网一起来关注一下关于打呼噜的那些谣言。

Snoring is a very common thing in daily life, many people have experienced their own snoring, or family snoring. Some people say that snoring is a normal physiological phenomenon because of sleeping well. Others say that snoring is the exclusive standard for middle-aged men. But is all this true? Let's take a look at the rumors about snoring with 360 common sense.

1、打呼噜是因为睡得香?

1. Snore because you sleep well?

打呼噜并不是睡得香,而睡得响!打呼噜又称睡眠呼吸暂停综合症,因为人在睡觉过程中不仅会发出呼噜声,更严重的还伴随发生呼吸暂停的现象。当患者熟睡后响度增大超过60分贝以上即是鼾声;口鼻气流停止≥10s即判断为一次睡眠呼吸暂停;睡眠1小时发生5次以上睡眠呼吸暂停,或者睡眠7小时发生30次左右睡眠呼吸暂停,即可判断为睡眠呼吸暂停综合征。

Snoring is not sleeping soundly, but sleeping soundly! Snoring is also known as sleep apnea syndrome, because people will not only snore during sleep, more serious also accompanied by the phenomenon of apnea. When the loudness of the patient increases more than 60 decibels after sleeping, it is snoring; when the air flow stops for more than 10s, it is judged as a sleep apnea; when more than 5 times of sleep apnea occur in one hour of sleep, or about 30 times of sleep apnea occur in seven hours of sleep, it is judged as sleep apnea syndrome.

2、打呼噜是正常的生理现象?

2. Is snoring a normal physiological phenomenon?

打呼噜意味着气道有部分狭窄或阻塞。打呼噜是由于睡眠时与呼吸有关的肌肉松弛,尤其是舌的肌肉放松后造成舌根向后面轻度下垂,导致气道阻塞,空气通过口咽部时引起软腭及悬雍垂振动,从而发出鼾声。

Snoring means that the airway is partially constricted or blocked. Snoring is due to the relaxation of muscles related to respiration during sleep, especially the relaxation of the tongue muscles, which causes slight drooping of the tongue root to the back, resulting in airway obstruction. When the air passes through the oropharynx, it causes vibration of the soft palate and uvula, thus snoring.

3、打呼噜是中年男胖的专属标配?

3. Snoring is the exclusive standard for middle-aged men?

对于“打呼噜是中老年男胖的专属标配”,这存在一定偏见。打呼噜在任何年龄均可以出现,不分男女,无论老幼。只是与正常体重的人相比,肥胖更容易打呼噜。这是因为肥胖患者颈部软组织(脂肪)体积增大,造成气道狭窄,睡眠时气道也更容易被堵塞。有时候,刚出生的小baby也会出现打呼噜的情况。当然,如果小baby或者小朋友出现打呼噜症状,妈妈们一定要多加留心,因为打呼噜可能会导致孩子生长缓慢及智力发育落后。

For "snoring is the exclusive standard for middle-aged and old men to be fat", there is a certain bias. Snoring can occur at any age, regardless of gender, regardless of age. It's just that obesity is more likely to snore than normal weight people. This is because the volume of soft tissue (fat) in the neck of obese patients increases, resulting in airway stenosis, and the airway is more likely to be blocked during sleep. Sometimes, the newborn baby will snore. Of course, if baby or children have snoring symptoms, mothers must pay more attention, because snoring may cause children's slow growth and mental retardation.

睡眠医学研究发现,凡体型肥胖、颈短而粗、软腭偏长、悬雍垂下垂、舌肌肥厚……(请各自对照)的人容易打呼噜。简单来说,就是咽腔左右径和前后径较小的人,更容易出现打呼噜的症状。当人过度劳累,或是饮酒后,下颚更易放松,会出现打鼾现象。

Sleep medicine research found that where the body is fat, the neck is short and thick, the soft palate is longer, the uvula is drooping, and the tongue muscle is thick People who snore easily. In short, people with smaller left and right pharyngeal cavity diameters and anterior and posterior pharyngeal cavity diameters are more likely to snore. When people are overworked or drink alcohol, their lower jaw is easier to relax and snore.

4、打呼噜的危害只是缺氧?

4. Is the harm of snoring just hypoxia?

打呼噜首先表现为缺氧。如果以每晚7小时的睡眠计算,睡眠呼吸暂停综合征人群每晚约有300-400秒处于无氧呼吸状态(尽管胸腹呼吸运动还存在,但是并没有真正吸到空气),更容易发生脑血管意外。

The first manifestation of snoring is hypoxia. If the sleep time of 7 hours per night is calculated, the sleep apnea syndrome population is in the state of anaerobic respiration for about 300-400 seconds per night (although the chest and abdomen breathing exercise still exists, but there is no real air intake), it is more likely to have cerebrovascular accidents.

白天更容易嗜睡。由于夜晚无法得到良好的休息,打呼噜的人有时候会在谈话、看电视、坐车等场合中不自觉地入睡。

Sleepiness is more common during the day. As the night can not get a good rest, snorers sometimes go to sleep unconsciously in conversation, watching TV, driving and other occasions.

严重时引起心脑血管疾病甚至猝死。由于缺氧对心脑血管影响较大,因此打呼噜可能会引起各种心脑血管疾病甚至猝死。有报道称,每小时呼吸暂停大于15次打呼噜人群在夜间死亡率增加,未经治疗的打呼噜,病史在5年左右的死亡率为11%-13%,8年打呼噜病史者死亡率37%。

When serious, it may cause cardiovascular and cerebrovascular diseases or even sudden death. Snoring may cause a variety of cardiovascular and cerebrovascular diseases and even sudden death due to the influence of hypoxia on cardiovascular and cerebrovascular diseases. It has been reported that the nighttime mortality rate of people who snore more than 15 times per hour with apnea is increased. The mortality rate of people who snore without treatment is 11% - 13% in 5 years and 37% in 8 years.

降低性功能。男科专家指出,打呼噜因夜间反复缺氧,而使阴茎缺乏足够营养及氧气,海绵体受损而影响勃起功能。同时血液中维持男性性欲、第二性征和勃起功能的睾酮水平下降,从而导致缺乏性欲。

Reduced sexual function. Male experts pointed out that snoring at night due to repeated hypoxia, resulting in a lack of adequate nutrition and oxygen penis, cavernous damage and affect erectile function. At the same time, the level of testosterone in the blood to maintain the male sexual desire, secondary sexual sign and erectile function decreased, resulting in the lack of sexual desire.

影响家人及室友。有数据表明,因为先生打呼噜,72.5%的妻子每晚睡眠少1-2h,或有30.6%的妻子从鼾声中惊醒,9.7%的妻子因丈夫的鼾声而导致神经衰弱,而因为打呼噜造成宿舍关系不和的例子也比比皆是。

Affect family and roommates. According to some data, 72.5% of wives sleep less than 1-2h every night because of their husband's snoring, or 30.6% of wives wake up from snoring, 9.7% of wives suffer from neurasthenia due to their husband's snoring, and there are also many cases of discord in dormitory relationship due to snoring.

5、不打呼噜的小秘密?

5. The secret of not snoring?

选择一个高度合适的枕头。过高的枕头更容易引起气道折叠,气道变得狭窄,更容易打呼噜。所以选一个高度适中偏硬一点的枕头可以有效缓解打呼噜。

Choose a pillow of the right height. Too high pillows are more likely to cause airway folding, airway narrowing, and snoring. So choose a pillow with a moderate height and a bit harder to relieve snoring effectively.

侧卧也是一个不错的方式。仰卧由于重力作用更容易让舌根下垂,导致气道狭窄。侧卧能有效控制单纯性打呼噜,并且效果良好。如果家人或室友打呼噜,不妨想办法帮他们挪一下身体姿势。

Lying on your side is also a good way. Supine because of the effect of gravity is easier to let the root of the tongue droop, resulting in narrow airway. Side lying can effectively control simple snoring, and the effect is good. If family members or roommates snore, try to help them move their posture.

7条建议抛弃打鼾的“习惯”

7 suggestions to abandon the "habit" of snoring

1.先要减肥。胖人打鼾是瘦人的3倍。

1. Lose weight first. Fat people snore three times as much as thin people.

2.要忌酒戒烟。酒精有麻醉作用,可引起肌肉松弛,导致鼾声如雷。习惯性打鼾者睡前应禁止饮酒,尤其是烈性酒。而烟雾中的毒物刺激呼吸道,引起呼吸道肿胀,导致气道不畅。

2. Abstain from alcohol and smoking. Alcohol has an anesthetic effect, can cause muscle relaxation, leading to snoring like thunder. Habitual snorers should not drink alcohol before going to bed, especially alcohol. And the poison in the smoke stimulates the respiratory tract, causes the respiratory tract to swell, causes the airway to be blocked.

3.打鼾严重者,床垫不应太软,最好睡硬板床。

3. If snoring is serious, the mattress should not be too soft. It is better to sleep in a hard plank bed.

4.枕头不宜过高,厚度以单侧肩宽为宜。

4. The pillow should not be too high, and the thickness should be one side shoulder width.

5.习惯性打鼾者可在睡衣的背后缝制一个小口袋,入睡时,将一个网球或小皮球放人其中,这样,可以避免仰卧入睡,从而有效地防止打鼾。

5. Habitual snorers can sew a small pocket on the back of pajamas. When they fall asleep, they can put a tennis ball or a small ball in it, so as to avoid lying on their back and falling asleep, thus effectively preventing snoring.

6.睡前取9厘米长葱白3根放在嘴里生嚼。

6. Before going to bed, take 3 pieces of 9 cm long green onion and put them in your mouth to chew raw.

7.有些药物,如安眠药、抗组织胺药,可松弛肌肉,应尽量避免服用。

7. Some drugs, such as sleeping pills and antihistamines, can relax muscles and should be avoided as much as possible.

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