怎么合上嘴睡觉

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

改变每天的习惯

1. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/e\/e1\/Sleep-with-Your-Mouth-Closed-Step-1-Version-2.jpg\/v4-460px-Sleep-with-Your-Mouth-Closed-Step-1-Version-2.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/e\/e1\/Sleep-with-Your-Mouth-Closed-Step-1-Version-2.jpg\/v4-728px-Sleep-with-Your-Mouth-Closed-Step-1-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 1 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]
2. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/0\/08\/Sleep-with-Your-Mouth-Closed-Step-2-Version-2.jpg\/v4-460px-Sleep-with-Your-Mouth-Closed-Step-2-Version-2.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/0\/08\/Sleep-with-Your-Mouth-Closed-Step-2-Version-2.jpg\/v4-728px-Sleep-with-Your-Mouth-Closed-Step-2-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 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]
3. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/d\/dd\/Sleep-with-Your-Mouth-Closed-Step-3-Version-2.jpg\/v4-460px-Sleep-with-Your-Mouth-Closed-Step-3-Version-2.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/d\/dd\/Sleep-with-Your-Mouth-Closed-Step-3-Version-2.jpg\/v4-728px-Sleep-with-Your-Mouth-Closed-Step-3-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 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。
4. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/7\/7e\/Sleep-with-Your-Mouth-Closed-Step-4-Version-2.jpg\/v4-460px-Sleep-with-Your-Mouth-Closed-Step-4-Version-2.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/7\/7e\/Sleep-with-Your-Mouth-Closed-Step-4-Version-2.jpg\/v4-728px-Sleep-with-Your-Mouth-Closed-Step-4-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 4 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。

用辅助装置

1. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/c\/c5\/Sleep-with-Your-Mouth-Closed-Step-5-Version-2.jpg\/v4-460px-Sleep-with-Your-Mouth-Closed-Step-5-Version-2.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/c\/c5\/Sleep-with-Your-Mouth-Closed-Step-5-Version-2.jpg\/v4-728px-Sleep-with-Your-Mouth-Closed-Step-5-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 1 系上下颏带，保持嘴巴闭合。下颏带是一个简单的装置，能帮助你在睡觉时保持嘴巴闭合。下颏带能从头顶包到下巴，通常用魔术贴来固定。^[6]
   • 如果你觉得下颏带很有效，但是系着不舒服，可以先坚持一段时间，时间长就习惯了。
   • 对于戴鼻罩式呼吸正压机的人来说，下颏带的效果更好。^[7]
   • 很多药店都有下颏带出售。
2. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/6\/66\/Sleep-with-Your-Mouth-Closed-Step-6-Version-2.jpg\/v4-460px-Sleep-with-Your-Mouth-Closed-Step-6-Version-2.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/6\/66\/Sleep-with-Your-Mouth-Closed-Step-6-Version-2.jpg\/v4-728px-Sleep-with-Your-Mouth-Closed-Step-6-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 2 戴牙箍防止用嘴呼吸。塑料的牙箍，也叫作前庭盾，睡前放在口中，能帮你用鼻子而不是用嘴呼吸。^[8]
   • 牙箍也能防止睡觉时打鼾。
   • 市售的任何防打鼾牙箍都能帮你用鼻子呼吸。
   • 这类装置在大多数药店和大型零售商店都有售。
3. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/e\/e4\/Sleep-with-Your-Mouth-Closed-Step-7-Version-2.jpg\/v4-460px-Sleep-with-Your-Mouth-Closed-Step-7-Version-2.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/e\/e4\/Sleep-with-Your-Mouth-Closed-Step-7-Version-2.jpg\/v4-728px-Sleep-with-Your-Mouth-Closed-Step-7-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 3 用鼻扩张器撑开鼻孔。张嘴睡觉可能是因为鼻子呼吸道堵塞或者太窄，很难用鼻子呼吸。如果是这种情况，睡觉时可以戴鼻扩张器来撑开鼻子。大多数药店都出售鼻扩张器^[9] 。鼻扩张器有四种类型：
   • 放于鼻梁上的外用鼻扩张器。
   • 插入鼻孔中的鼻撑。
   • 放在鼻隔上面的鼻中隔夹。
   • 鼻中隔加压器可对鼻中隔施压，有助于撑开鼻腔。^[10]

解决健康问题

1. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/4\/4d\/Sleep-with-Your-Mouth-Closed-Step-8-Version-2.jpg\/v4-460px-Sleep-with-Your-Mouth-Closed-Step-8-Version-2.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/4\/4d\/Sleep-with-Your-Mouth-Closed-Step-8-Version-2.jpg\/v4-728px-Sleep-with-Your-Mouth-Closed-Step-8-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 1 用鼻洗剂或盐水喷雾清除鼻塞。如果鼻子阻塞，不能用鼻子呼吸，睡觉时你可能会用嘴呼吸。如果是这种情况，鼻洗剂或盐水喷雾能帮你增加鼻子的气流量。鼻洗剂能清除鼻腔中所有阻塞物，盐水喷雾能减少肿胀，你可以在当地药店买到它们。^[11]
   • 如果你有慢性鼻塞，耳鼻喉科（ENT）专家会给你开药效更强的类固醇鼻腔喷雾剂。^[12]
2. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/0\/07\/Sleep-with-Your-Mouth-Closed-Step-9-Version-2.jpg\/v4-460px-Sleep-with-Your-Mouth-Closed-Step-9-Version-2.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/0\/07\/Sleep-with-Your-Mouth-Closed-Step-9-Version-2.jpg\/v4-728px-Sleep-with-Your-Mouth-Closed-Step-9-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 2 如果还是没有改善，那就得去看医生了。睡觉时用嘴呼吸是一个潜在的健康问题，如果采取上述措施后依然没有改善，可能就得去看医生。记录第一次发现这个问题的时间以及其他可能出现的症状。^[13]
3. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/1\/15\/Sleep-with-Your-Mouth-Closed-Step-10-Version-2.jpg\/v4-460px-Sleep-with-Your-Mouth-Closed-Step-10-Version-2.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/1\/15\/Sleep-with-Your-Mouth-Closed-Step-10-Version-2.jpg\/v4-728px-Sleep-with-Your-Mouth-Closed-Step-10-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 3 治疗过敏，让鼻腔保持畅通。如果你有鼻炎，可能睡觉时就会张开嘴。如果你有鼻炎，要去医院接受相关治疗。^[14]
   • 医生会帮你检查过敏源，告诉你避免过敏的有效方法。
   • 医生可能会给你开非处方药或处方药来缓解过敏症状。^[15]
4. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/8\/80\/Sleep-with-Your-Mouth-Closed-Step-11-Version-2.jpg\/v4-460px-Sleep-with-Your-Mouth-Closed-Step-11-Version-2.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/8\/80\/Sleep-with-Your-Mouth-Closed-Step-11-Version-2.jpg\/v4-728px-Sleep-with-Your-Mouth-Closed-Step-11-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 4 接受外科手术，矫正因解剖结构改变而导致的阻塞。鼻中隔偏曲会导致张着嘴睡觉。鼻中隔将左右鼻腔分开，鼻中隔偏曲可能会阻塞一边的鼻孔，减少气流量，导致在睡觉时用嘴呼吸。在某些情况中，推荐做手术矫正鼻中隔偏曲。^[16]
   • 耳鼻喉科专家可以给你做外科手术矫正鼻中隔偏曲。