1. Please don't take sleeping pills or tranquilizers just before you go to bed or your snoring will probably get worse!
1. 不要吃安眠藥或者鎮(zhèn)靜劑，這只會讓你的打鼾更嚴重！

2. If you are overweight, one of the ways that you can lessen snoring is to lose weight. You will find that if you lose some weight, the snoring will lessen as well.
2. 如果你的體型太胖，那么你還可以通過減肥來治療你的打鼾。當你發(fā)現(xiàn)你減肥有效的時候，那么你的鼾聲也會相應的減小。

3. It is important to drink milk, eat cheese, or have any other dairy product before you go to bed. Dairy products tend to build up mucus in the system (the back of the throat), which actually makes snoring worse!
3. 睡覺前吃一些牛奶、奶酪之類的乳制品很重要。不過乳制品會讓你分泌更多粘液，從而讓你的鼾聲更甚！

4. Sticking to a regular sleep routine will help combat snoring. It is also important to try and sleep on your side (if at all possible).
保持規(guī)律的睡眠和側(cè)臥的睡姿都是消滅打鼾的重要因素。

5. Sometimes, nasal strips will work. These are meant to open the nasal passages, making it more difficult for snoring to emerge.
5. 止鼾貼片也能幫你消滅打鼾。止鼾貼片是通過幫助你保持鼻道暢通的方式，來幫你止鼾。

6. If you smoke, then please stop! Try not to smoke right before you go to bed because it causes irritation within the throat, which will make snoring more obvious. If you can't stop smoking, try not to smoke before you go to bed.
6. 如果你吸煙的話，那么請戒煙吧！睡覺之前抽煙會刺激你的喉嚨，會讓你更容易打鼾。如果實在沒法戒煙的話，那么盡量不要在睡覺前抽煙吧。