睡眠

最高な睡眠がとれる6つの方法

睡眠は量より質

「睡眠不足で・・・」という言葉、家庭や職場で聞かない日は無いのではないかというくらい飛び交っていませんか？

現代人の私たちは、毎日の仕事に追われ、日常的に「睡眠不足」を感じているのではないのでしょうか？ストレス、風邪、疲労、全ての体調不良が「睡眠不足」に関係していると言ってもいいでしょう。

それでは、最高な睡眠がとれるとはどのような状態をいうのでしょうか？

睡眠時間はたくさん取とればいいのでしょうか？

忙しい現代を送る私たちにとって、「今現在以上の睡眠」を確保するのは容易なことではないはずです。

「睡眠時間の確保」が難しい、現実だからこそ、「量より質」を高めることが大事になります。

最高な睡眠とは

最高な睡眠とは、「睡眠の中で“脳・体・精神”を最高の状態に整え、覚醒後はその質が最も優れ、最高のパフォーマンスを発揮できる状態になる睡眠」と言えます。

眠っている間に私たちの脳や体では、朝起きたときにベストな状態になるよう、自律神経や脳内化学物質、そしてホルモンが働き、体のバランスを整えています。

自律神経や脳内化学物質、ホルモンがきちんと働けるよう、私たちは「質の高い睡眠」をとることが必要です。

では、どうしたら「質の高い睡眠」がとれるのかいくつかご紹介します。

①　寝る90分前の入浴！！

入眠前のポイントは体温管理！！

寝る90分前に入浴して、いったん皮膚温度を「上げ」、手足にたくさんある毛細血管から熱を放散することで、効率的に深部体温を「下げて」、睡眠スイッチをオンにする。

眠たい子供は、手足がポカポカと温かくなっていますよね。

これは、手足を温めて熱を放散し、深部温度を下げて、眠りのスイッチを入れるためです。それを私たち大人は、入浴で代用すればいいのです。

暑い夏は、入浴後扇風機に当たり、深部温度を自然に下げようとしています。

逆に寒い冬は、湯冷めするからと、入浴後すぐに着替えて温かいガウンなどを着てしまうと、深部温度が下がらなくなり、睡眠のスイッチが入りにくくなります。

汗がひくまでは、冬でも着こまないで過ごすことで、深部温度が下がりやすくなります。

また、忙しくて眠る90分前に入浴なんて無理！という方もいるかと思います。

そんな方は、シャワーかぬるい入浴ですませると、深部温度が上がりすぎず、入眠時には深部温度が下がり始めます。

②　寝室の温度・湿度調整

夏に室温・湿度が高すぎで、寝苦しい夜になるのは、皆さんも周知の事実かと思います。

室温が高すぎで、多量の汗による過剰な熱の放散により、体温が下がりすぎでしまうと、いわゆる夏風邪をひいてしまうことも。

また、湿度が高すぎると、汗をかきにくくなり、手足からの熱の放散が妨げられ、「うつ熱」が起き、入眠も妨げられると同時に、熱中症になる危険性もあります。

夏はエアコンを上手に利用し、自分で快適と感じる、温度・湿度調整をすることが大切です。

睡眠中、体温は下がっているのに対し、脳の温度はレム睡眠の時には少し高くなるとい言われています。そのため、通気性がいい、そば枕やプラスチックビーズの枕を使用も有効だとされています。

③　靴下は脱いで寝る

前途しているように、寝る前の体温調節が大事なことは、皆さんもわかってきたかと思います。

靴下を履いたまま寝ると、手足からの熱の放散が十分に行えず、「うつ熱」現象が発生し、深部温度が下がらず、質のいい睡眠をとることができません。

ただ、「足が冷たくて眠れない」という女性は多いのではないでしょうか？寒さや冷えで末梢血管が収縮して、足先がいつも冷たい。確かに、足先が冷たいままでは、質のいい睡眠をとることは難しいです。

そのため、足湯やマッサージで足の血行を良くし、靴下を履いて足が冷えないようにし、寝るときには靴下を脱ぐ。靴下を脱げは熱が放散し、深部温度が下がり、入眠できる。

「足が冷たくて眠れない」という方は是非お試しください。

④　自分の睡眠ルーティーンを作る

自分の睡眠のルーティーンを作ることで、何も考えずに、寝る前に毎日同じ行動をすることができる。大事なのは「何も考えない」ということ。

脳を、何も考ええさせない状態にして、退屈にさせることは、眠るための脳のスイッチをオンにするができます。

いつものベッドで、いつもと同じパジャマを着て、いつもと同じ時間に、いつもと同じ照明と室温で寝る。入眠前にいつもと同じ音楽を聴いたりするのもいいでしょう。

また、テレビや本を読むときは退屈なものにしておきましょう。

ここで、スマホはゲームができたり、メールもチェックしてしまったり、脳の刺激になり、交感神経を活発することにもなるので、極力避けましょう。スマホした後でも眠ることができますが、質が悪いと言われています。

⑤　夕食をきちんと食べる

覚醒物質「オレキシン」は脳の視床下部から作り出される。

オレキシンは絶食すると分泌が促進され、食事をすれば活動が低下し、覚醒度がおちつくということがわかっています。

ダイエットで食事を抜くと眠れないというのはそのせいです。

夕食を抜いてしまうと、「オレキシン」が増えて「眠れない」のはもちろん、自律神経が乱れ、あらゆる不調の原因になります。

夕食をとるのは、最低でも眠る1時間前までにし、消化に時間のかかる食べ物は、少し早めに食べるようにしましょう。

また、夕食に「冷やしトマト」など体を冷やす食品を食べると、体温が下がりやすくなるので、眠りのスイッチが入りやすくなります。

⑥　アルコールは少量にして、寝る２～３時間前に飲む

お酒には入眠作用があり、リラックス効果もありますが、適量を超えたアルコールはレム睡眠を阻害したり、深いノンレム睡眠も出現しなくなります。

また、アルコールは利尿作用もあるため、多量の飲酒によって、夜中にトイレで目が覚め、睡眠を妨げられ、睡眠の質が低下します。

アルコールを飲む場合、お酒の量は日本酒で１合程度にし、寝る100分前に飲むと、寝つきが良くなると言われています。

まとめ

　　毎日忙しい日常を送っていて、睡眠時間の確保が難しい人こそ、短時間でも「質のいい睡眠」をとることが大切です。 疲労の蓄積や体調不良を起こさず、常にベストパフォーマンスができる状態にもっていくために、「質のいい睡眠」をとり、「最高な睡眠」を手に入れましょう。

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