01减肥
反正人长胖了就是啥子病都容易找到你，扯噗鼾也不例外。大量研究表明，鼾症的发生与肥胖有很大的关系，尤其是肥胖引起的粗大颈围，颈围越粗，发生阻塞性睡眠呼吸暂停低通气的危险性越高，病情越重。而减肥对于扯噗鼾的改善效果也是很明显的哈！
02戒烟戒酒
尤其睡前喝酒的习惯，更要改哈！
03改变睡眠姿势
有一部分患者用右侧卧位，是可以缓解睡眠姿势对鼾症的影响。还可以适当抬高床头，避免在睡眠时舌、软腭、悬雍垂松弛后坠，加重上呼吸道堵塞。
成年人的世界，
想念才不是会呼吸的痛，打鼾才是。
打鼾的人会痛，被吵醒的人会痛，
睡不戳的脸上张扬过哀伤，
早起上班的压迫感，最痛……
参考文献
1.Benjafield AV, Ayas NT, Eastwood PR, Heinzer R, Ip MSM, Morrell MJ, Nunez CM, Patel SR, Penzel T, Pépin JL, Peppard PE, Sinha S, Tufik S, Valentine K, Malhotra A. Estimation of the global prevalence and burden of obstructive sleep apnoea: a literature-based analysis. Lancet Respir Med. 2019 Aug;7(8):687-698.
2. Patil SP, Ayappa IA, Caples SM, Kimoff RJ, Patel SR, Harrod CG. Treatment of Adult Obstructive Sleep Apnea with Positive Airway Pressure: An American Academy of Sleep Medicine Clinical Practice Guideline. J Clin Sleep Med. 2019 Feb 15;15(2):335-343.
3. Randerath W, Verbraecken J, de Raaff CAL, Hedner J, Herkenrath S, Hohenhorst W, Jakob T, Marrone O, Marklund M, McNicholas WT, Morgan RL, Pepin JL, Schiza S, Skoetz N, Smyth D, Steier J, Tonia T, Trzepizur W, van Mechelen PH, Wijkstra P. European Respiratory Society guideline on non-CPAP therapies for obstructive sleep apnoea. Eur Respir Rev. 2021 Nov 30;30(162):210200.
4. Epstein LJ, Kristo D, Strollo PJ Jr, Friedman N, Malhotra A, Patil SP, Ramar K, Rogers R, Schwab RJ, Weaver EM, Weinstein MD; Adult Obstructive Sleep Apnea Task Force of the American Academy of Sleep Medicine. Clinical guideline for the evaluation, management and long-term care of obstructive sleep apnea in adults. J Clin Sleep Med. 2009 Jun 15;5(3):263-76.
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