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不想深夜打呼噜扰人?这些小动作都能预防~

吊死问疾2020-11-19

好的睡眠除了得有舒适的环境,还不能有杂音,比如打呼噜......但很多人因为一些生活习惯导致打呼噜,那么为了不扰人清净,今天就教大家一些预防打呼噜的方法~

了解打呼噜

打呼噜(医学术语为鼾症、打鼾、睡眠呼吸暂停综合症)是一种普遍存在的睡眠现象,目前大多数人认为这是司空见惯的,而不以为然,还有人把打呼噜看成睡得香的表现。

其实打呼噜是健康的大敌,打呼噜使睡眠呼吸反复暂停,造成大脑、血液严重缺氧,形成低血氧症,而诱发高血压、心率失常、心肌梗死、心绞痛。 更严重的是夜间呼吸暂停时间超过120秒容易在凌晨发生猝死。

据专家介绍,打呼噜在医学上称为打鼾,是睡眠呼吸暂停综合征的一个主要临床表现。 它不仅可导致打鼾者白天嗜睡、疲惫,而且可能与某些呼吸系统疾病和高血压、冠心病、脑血管意外等心血管疾病的发生有关。

专家表示,如果晚上打鼾,且伴有以下症状,则是身体发出的危险信号,需立刻治疗:

睡眠打鼾、张口呼吸、频繁呼吸停止;睡眠反复憋醒、睡眠不宁、诱发癫痫;睡不解乏、白天困倦、嗜睡;睡醒后血压升高;睡眠浅、睡醒后头痛;夜间睡眠心绞痛、心律紊乱;夜间睡眠遗尿、夜尿增多;记忆力减退、反应迟钝、工作学习能力降低;白天似睡非睡,工作、开会、吃饭时也难以抑制的入睡;阳痿、性欲减退;老年痴呆。

患有打鼾的患者,无论是良性打鼾还是恶性打鼾,都要加以积极的预防。

当然,对于良性打鼾而言,更加容易控制,恶性打鼾的患者最好的办法就是及时就医,那么在生活中需要做到以下几点。

打呼噜预防方法

1、睡前不要从事刺激的活动。睡前的活动最好以柔缓的为主,不要让情绪太过激昂,因为神经会无法立刻放松,使得晚上无法安安稳稳的休息。

2、睡眠。正确使用枕头,仰睡或趴着睡比较会让呼吸道不顺畅,侧睡时,松弛的肌肉会倾向一边,比较不会堵住呼吸道。

3、避免吸烟、饮酒和刺激性药物。吸烟、饮酒和刺激性药物会让肌肉更加松弛,而更会堵住呼吸道。

4、减肥。肥胖者的鼻息肉通常也较肥大,而且喉咙和鼻子内的肉也较肥厚,比较容易会堵塞住呼吸道。关于打鼾温馨提示:对于打鼾的现象要有一个正确的认识,不要认为是轻度打鼾就开始怠慢,其无论是哪一种打鼾,都对于人体有百害而无一利,正确的意识,积极的预防,专业的治疗才是最佳的选择。

5、打鼾严重者, 床垫不应太软,最好睡硬板床。

6、枕头不宜过高,厚度以单侧肩宽为宜。

7、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入其中,这样,可以避免仰卧入睡,从而有效地防止打鼾。

8、睡前取9厘米长葱白3根放在嘴里生嚼。

久鼾成病,希望打鼾者能够注意以上事项,尽量给自己和旁人一个安静的睡眠空间。

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