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Why you snore more during winter - and 30-second trick to prevent it
It's no fun sleeping next to a snorer, and it can actually get worse in the winter.
Experts say this is because the air is "generally drier" during the colder months which can cause congestion in the nose and throat. People also tend to spend more time indoors in winter, often leading to "less ventilation and more dust in the air". Again, this can cause congestion and promote snoring.
Even wearing heavier pyjamas to keep warm as temperatures plunge outside could put pressure on the chest and throat, worsening those late-night groans. But, if you're tired of having to sleep on the sofa after waking up the entire house - there are some easy hacks to prevent snoring. One particular exercise only takes 30 seconds and can lead to an impressive 59 per cent reduction.
Breathing through your mouth could double risk of frustrating condition
Martin Seeley, sleep expert and CEO of MattressNextDay, recommends snorers start adding a 30-second tongue exercise to their night time routine, as strengthening the muscles could help reduce the condition. Simply close your mouth and move your tongue in one direction 10 times, then in another direction 10 times, and then in a third direction for the final round. According to the expert, snorers will witness results after just three nights.
Another tongue exercise, recommended by Sleep Foundation, includes placing the tip of your tongue against the back of your top front teeth. Then, slowly slide your tongue backward with the tip moving along the roof of your mouth. This should be repeated five-10 times.
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Whilst snoring may only be seen as an annoying habit, it may be a sign of a more serious health issue. The NHS actually lists loud snoring as a common symptom of sleep apnoea - a condition that causes your breathing to stop and start during your sleep.
If left untreated, sleep apnoea can can get much more serious and will start to effect other health markers like your blood pressure . Those with the condition should see their GP as you may need to sleep with a CPAP machine.
Other treatments include using a gum-shield type device that keeps your airways open, as well as surgery. "It can be hard to tell if you have sleep apnoea," the NHS added. "It may help to ask someone to stay with you while you sleep so they can check for the symptoms." Other signs include feeling very tired during the day, making gasping or 'snorting' noises while you sleep, and waking up a lot throughout the night.
注释：
plunge: v; n
表示" 投入，跳入; 骤降"，means " put into, put or go suddenly and with force; a steep fall"，如：She was about to plunge into something. 她就要采取什么行动了。So why not take the plunge and have it over? 你为什么不鼓起勇气把这事赶紧解决了呢?
hack：n
表示"劈或砍的工具"，如：Disks are a hack, not a design feature. 磁盘是一种设备，而不是设计功能。
apnoea: n
表示" 窒息；呼吸暂停"，means "=apnea(AE)."，如：Apnoea is caused by the same muscles that cause snoring.呼吸暂停是由打鼾引起相同的肌肉造成的。
中文简要说明：
寒流来袭气温大降，你是否察觉枕边人的鼾声比平常更响了？这对浅眠的人而言真是个坏消息。冬季空气相对干燥，待在室内的时间也比较长，两大不利因素导致鼻塞，鼾声随之加剧。英国睡眠专家建议民众睡前做1项简易口腔运动，只要30秒，就能减轻打鼾问题，成效显著。
空气通过狭窄或受阻的呼吸道时受到挤压，引发鼾声，这可能是睡眠呼吸中止症等其他严重问题的症状。英国《镜报》报导，寒冷的月份空气偏干燥，鼻腔与喉咙容易充血，加上人们冬季待在室内的时间偏长，屋内通风也比较差，室内空气中的灰尘也多，这些都是令打鼾恶化的因素。此外，室外气温骤降，气候寒冷，人往往也会穿着比较厚重的睡衣或盖厚重的被褥入睡，这对喉咙与胸腔也会构成压力，导致打鼾加剧。
英国睡眠专家兼寝具专卖业者MattressNextDay执行长席雷（Martin Seeley）建议，平常睡觉会打鼾的人，就寝之前例行公事增加30秒「舌头运动」，藉由增强肌力以缓解打鼾症状。首先，把嘴闭上，其次让舌头朝某个方向移动10下，接着朝另一个方向移动10下，最后再朝第3个方向移动10下。
席雷说，只要3个晚上就能见到效果，打鼾问题可减轻59%。
美国睡眠基金会（Sleep Foundation）也曾提出一项可以减轻打鼾的舌头运动：把舌尖抵住上排门牙背面，接着让舌头沿着上颚朝口腔后方缓缓滑动。这一串动作要重复5到10次。
打鼾不只是令人恼火的习惯，它也代表身体可能出了不可小觑的毛病，例如睡眠呼吸中止症，若未实时就医治疗而恶化，可能会影响血压与其他健康指标，也会影响睡眠质量，导致日间精神不佳。
《纽约邮报》称，以往有研究指出，打鼾会导致糖尿病、高血压和其他疾病的发生，这个问题对于肥胖者、老年人的负担更大。全美老化协会（National Council on Aging）曾提出报告，美国成年人口约3900万人患有阻塞性睡眠呼吸中止症（obstructive sleep apnea），而且睡眠呼吸中止症患者出现打鼾症状的比例高达94%。
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