Snoring happens when your airflow becomes partially blocked. Some easy fixes: Try sleeping on your side or stomach (research shows those positions may reduce snoring) and avoiding alcohol (liquor can relax throat muscles, making it more difficult for air to get through). If the racket is heavy and accompanied by gasping or pauses in your breathing, you might have sleep apnea; your doctor may suggest a mouthpiece or a breathing machine to ease your nighttime breathing.
Reality check: You may have read that throat sprays prevent snoring -- not true. Snoring that arises in the throat happens because the muscles are too relaxed. There's no reason lubricating or numbing your throat would have any effect.
當呼吸氣流局部受阻，你就會打呼。有些簡單的應對方法：試著側睡或者趴著睡(有研究表明這些姿勢可能會緩解打呼癥狀)，以及避免飲酒(酒精會松弛咽喉肌肉，使空氣更難通過)。如果鼾聲很響且伴有呼吸困難或呼吸暫停，你可能患有睡眠呼吸暫停綜合征。醫生或許會建議你使用口腔糾治器或呼吸機來改善夜間呼吸。
事實糾正：你可能讀到過喉頭噴霧可以防止打呼——這不是真的。打呼是因為咽喉肌肉太松弛，潤滑或者麻痹咽喉就會起作用的說法毫無道理。
