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这篇文章的共同创作者是 Randal Silver, DMD. Randal Silver博士是美国密苏里州独立城的一位睡眠专家。他拥有超过15年的学术和专业经验,给饱受睡眠呼吸障碍和睡眠呼吸中止症所苦的患者提供他们急需的治疗。Silver博士已经完成了超过200小时的牙科睡眠医学持续教育课程,目前正在修读美国牙科睡眠医学学会的文凭课程。他是国际睡眠学会的成员,并获得了诺瓦东南大学的牙科医学博士学位。
本文引用了10条参考,详情参见页面底部。
这篇文章已经被读过23,534次。
要是张着嘴睡觉,一觉醒来你就会感觉口干舌燥。一些研究表明合上嘴睡觉才能有好的睡眠质量[1] 。如果你想合上嘴睡觉,有许多方法、辅助装置都能帮到你。
步骤
- 白天练习用鼻子呼吸。如果你白天经常用嘴呼吸,那你晚上睡觉时也会习惯用嘴呼吸。要想改变这个习惯,你要知道自己在白天该如何呼吸。如果你习惯用嘴呼吸,那就下意识地合上嘴,尽量用鼻子呼吸。[2]
- 睡觉时抬高头部。睡觉之前,在头下面多放一个枕头。睡觉时抬高头部能避免嘴巴张开。[3]
- 定期锻炼,改变自己平常的呼吸方式。每天散步或跑步,身体对氧气的需求就会增加,能自然地通过鼻子吸入空气。压力也会导致张嘴睡觉,而定期锻炼也能减少压力。如果你没有定期锻炼的习惯,这个简单的改变能帮你合上嘴睡觉。[4]
- 你也可以做瑜伽或冥想来减少压力,将注意力集中在呼吸上。
- 定期打扫卧室,减少空气中的过敏源。尘螨和宠物毛屑等过敏源会导致睡觉时鼻腔堵塞,迫使你用嘴呼吸。定期用热水清洗床上用品,用吸尘器清理地板,减少空气中的过敏源。[5]
- 吸尘器配合细过滤器使用效果更好,比如高效微粒空气(HEPA)过滤器。
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参考
- ↑ https://www.cambridge.org/core/services/aop-cambridge-core/content/view/CCDCE7CDC0E0A69CF05B5E12B7ADA3CA/S0022215100102245a.pdf/rediscovering_the_importance_of_nasal_breathing_in_sleep_or_shut_your_mouth_and_save_your_sleep.pdf
- ↑ http://www.coloradoent.com/blog-7-ways-to-stop-mouth-breathing.html
- ↑ http://www.coloradoent.com/blog-7-ways-to-stop-mouth-breathing.html
- ↑ http://www.coloradoent.com/blog-7-ways-to-stop-mouth-breathing.html
- ↑ https://www.mayoclinic.org/diseases-conditions/allergies/diagnosis-treatment/drc-20351503
- ↑ https://www.nhs.uk/conditions/snoring/
- ↑ https://www.mayoclinic.org/diseases-conditions/sleep-apnea/in-depth/cpap/art-20044164
- ↑ https://www.nhs.uk/conditions/snoring/
- ↑ https://www.nhs.uk/conditions/snoring/
- ↑ https://news.uci.edu/2016/06/30/uc-irvine-health-review-finds-nasal-dilators-effective/
- ↑ https://www.nhs.uk/conditions/snoring/
- ↑ https://www.mayoclinic.org/diseases-conditions/snoring/diagnosis-treatment/drc-20377701
- ↑ https://www.mayoclinic.org/diseases-conditions/snoring/symptoms-causes/syc-20377694
- ↑ https://www.mayoclinic.org/diseases-conditions/sleep-apnea/diagnosis-treatment/drc-20377636
- ↑ https://www.mayoclinic.org/diseases-conditions/allergies/diagnosis-treatment/drc-20351503
- ↑ https://www.npr.org/templates/story/story.php?storyId=101434831
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