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ベンチで昼寝している男性
ベンチで昼寝している男性

3時間睡眠は可能か?健康を維持して3時間睡眠を実現する4ステップ

ベンチで昼寝している男性

3時間睡眠を実現することができれば、一日の中の使える時間が増え、毎日を充実させることができます。

なぜなら、1日2時間、自由に使うことのできる時間が増えれば、1年で約1ヶ月分の時間が自由に使えることになるからです。

しかし一方で、睡眠時間を短くするにあたっては、「健康」に気を付けることが何よりも重要です。

そこで、本記事では、あなたの健康を維持しながら3時間睡眠を実現するための方法についてご紹介していきます。3時間睡眠の生活習慣にしたい方や、睡眠時間を短くしたいと考えている方は、是非本記事を参考にして頂き、健康的に睡眠時間を短縮していって下さい。

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健康的に3時間睡眠を行うために必要なこととは?

健康的に3時間睡眠を行うためには、「質の高い睡眠をとり、健康が損なわれない範囲で、少しずつ睡眠時間を短くしていく」というプロセスを辿ることが大切です。

質の高い睡眠をとることで、短い睡眠時間でも十分に心身を回復させることができます。反対に、睡眠の質が低いままで睡眠時間を短くした場合、心身に疲労が蓄積され、あなたの日常生活に様々な問題が生じてしまいます。

健康的に3時間睡眠を行う方法を理解するために、まずは睡眠の仕組みについて理解していきましょう。

睡眠の仕組み

睡眠の深さ

睡眠は、レム睡眠とノンレム睡眠という2種類の睡眠が、90分周期で起床するまで繰り返されています。

  • レム睡眠:浅い睡眠を指し、脳は覚醒しているが、体を支える骨格筋は弛緩状態で力が入っていない状態にある。
  • ノンレム睡眠:深い睡眠を指し、深さに応じて4段階に分けられる。より深い睡眠では、脳の活動が穏やかになり、心身に休息を与えている。

特に、ノンレム睡眠は就寝直後の3時間に最も深い睡眠が現れます。また、この時間にあなたの疲労を解消するための成長ホルモンが分泌されます。

そのため、健康的に3時間睡眠を実現するためには、まずは「十分に深い睡眠をとること」が必要となります。

3時間睡眠を実現するまで

健康的に3時間睡眠を実現するためには、「深い睡眠をとり、健康に支障が出ない範囲で、徐々に睡眠時間を短くしていく」ということが大切です。

そしてその上で、少ない睡眠時間による心身の疲労をカバーするために、「効果的な昼寝」や「体への負荷を下げる行動」を実践していくことが必要になります。

具体的なステップは、次の通りです。

  • 深い睡眠をとる準備をする
  • 深い睡眠を維持できるように環境を整える
  • 日中に効果的に昼寝をとる
  • 体への負荷を下げる

では、それぞれのステップについて詳しく見ていきましょう。

健康的に3時間睡眠を実践する

繰り返しになりますが、3時間睡眠を実現するためには、「質の高い睡眠をとり、短い睡眠時間をカバーする行動を実践しながら、健康に影響のない範囲で睡眠時間を短くする」ということが必要です。

以下で具体的に見ていきましょう。

深い睡眠をとる準備をする

質の高い睡眠をとるためには、まず「深い睡眠をとることができるように、就寝前にリラックスした状態になること」が大切になります。

なぜなら、睡眠中の心身の状態はとてもリラックスしており、就寝前にこの状態に近づけていくことで、ストンと深い眠りに落ちていくことができるからです。

就寝前にリラックスするための行動には、次のものがあります。

  • 半身浴:20分程度ゆっくり半身浴をする。38〜40℃程度のぬるま湯がベスト。
  • 睡眠用BGM:クラシックや自然音など、α波を促すリラックスできる音楽を小音でかける
  • 小食:晩ご飯の量をを少量に抑え、しっかりと噛んで食事をする
  • 照明の切替:就寝前1時間からは、暖色系の刺激の弱い間接照明に切り替える
  • リラックスする飲み物:ホットミルクやココアを飲んで、眠りを促す成分をとると共に、深部体温を温める
  • ストレッチする:布団やベッドの中で、気持ちよい程度にストレッチする
  • カフェインを避ける:コーヒーや紅茶等脳を興奮させるものを飲まない。効果が切れるまで7時間程度かかる
  • 騒音を避ける:深い睡眠には図書館の静けさが必要。厚手のカーテンや耳栓等で大きな音が耳に入らないように工夫する
  • 強い光を避ける:TV、PC、スマートフォンなど、強い光の刺激があるものは電源を切るか避ける。就寝1時間前からは利用しない
  • アルコールを避ける:寝酒は睡眠の質を低下させる。アルコールによって脳が麻痺し、寝つくことはできるが、浅い睡眠になる
  • 夜食を避ける:消化器官に負荷をかけ、睡眠を阻害する
  • 頭を使う活動を避ける:勉強や仕事、考え事は就寝1時間前からはしない

上記の行動を実践することで、就寝前にリラックスした状態になることができます。リラックスした状態になることで、就寝後すぐに深い眠りにつくことができ、短時間の睡眠であっても十分に疲労を解消することができるようになります。

深い睡眠を維持できるように環境を整える

また、質の高い睡眠をとるためには、「深い睡眠を維持することができるように、あなたに合う寝具を利用すること」がも大切です。

あなたに合う寝具は、あなたを快適な姿勢に保ち、深い睡眠に誘ってくれます。しかし、合わない寝具を利用していると、不自然な姿勢になってしまい、寝つきにくく質の低い睡眠になるばかりか、肩こりや腰痛、頭痛といった症状の原因にもなります。

寝具を選ぶ際には、次のポイントを基準に選ぶことが大切です。

  • :枕の高さ、素材、形状。それぞれに種類があり、種類毎に特徴とメリットがある
  • 布団・ベッド:サイズ、反発力。寝返りのしやすさと、体を快適な状態に保てることが重要

枕の選び方については快眠できる枕を選ぼう!あなたを快眠に導く快眠枕の3つのポイントの記事にて詳しく紹介しておりますので是非参考にしてみて下さい。

また、深い睡眠を維持するためには、「睡眠にとって快適な寝室の状態にすること」が大切です。

睡眠中も音や光、温度による刺激を受けるため、あなたの体に快適な状態にしておくことで、深い睡眠を維持することができます。

室温、湿度、音、光に関する望ましい状態は次の通りです。

  • 室温:就寝1時間前〜就寝後2時間の間は、夏は26〜28℃、冬は18〜23℃を維持する
  • 湿度:50%前後が望ましい。加湿器や、エアコンの除湿モードを利用して湿度を調節する
  • :図書館のような静けさが必要。いびきや騒音がある環境では、厚手のカーテンや耳栓などで対策をする
  • :真っ暗であることが望ましい。光が差し込む環境の場合は、アイマスクなどを利用して真っ暗の状況を作ること

上記の状態に寝室の環境を整えることで、睡眠中も快適な状態を保つことができ、深い睡眠を維持することができます。

深い睡眠をとり、維持することができたら、次は短時間睡眠によって蓄積される心身の疲労を、日中の活動の中でカバーすることが必要になります。次の項で具体的に見ていきましょう。

日中に効果的に昼寝をとる

健康的に3時間睡眠を実現するためには、「短時間の睡眠によって蓄積された心身の疲労を、日中に効果的に昼寝をとることで解消すること」が必要です。

日中に効果的な睡眠をとることで、特に脳内に溜まっている疲労物質を解消することができ、健康を維持しながら活動し続けることができます。

効果的に昼寝をとるためには、次のことが必要です。

  • 昼寝の時間:15〜20分程度。30分以上の昼寝は、熟睡モードになってしまい悪影響を与える
  • 昼寝の環境:音・光に関しては通常の睡眠時と同様に、静かで暗い環境が必要。アイマスクや耳栓を利用することがお勧め
  • 昼寝の場所:昼寝は仮眠であり、熟睡を目的としない。そのため、ソファなどで横になるよりも、イスにもたれかかって寝てる方が良い。うつぶせは呼吸を悪くし、昼寝の質を下げるため良くない。

昼寝を効果的にとることは、夜の睡眠の2時間程度にもあたると言われています。どうしようもなく眠くなったら、15〜20分程度の仮眠をとり、体内にある疲労を解消するようにしましょう。

また、昼寝をする前にコーヒーをとることで、20分後にその効果が発揮され、昼寝から目覚める時に気持ちよく目覚めることができます。昼寝から目覚めたら、太陽の光など強い光の刺激を受けることでより目覚めることができるでしょう。

体への負荷を下げる

健康的に3時間睡眠を実現するためには、「日中の活動の中で体に与える負荷を低くする」ことが大切です。

あなたの体に疲労を与えると、疲労を解消するためにより多くの睡眠が必要となります。また、短時間の睡眠で免疫力が落ちている中で大きな負荷をかけると、体調の悪化に繋がる場合もあります。

そのため、日中の活動においては、できるだけ体内への負荷を下げる行動をとることが大切になります。具体的な行動には、次のものがあります。

  • 食べる量を少なくする、消化しやすいものに変える
  • 食中、食後にとる水分の量を減らす
  • 時間があれば片目を閉じ、脳を休ませる

健康的に3時間睡眠を実現するためには、まずこれらの4ステップを実践することが必要です。睡眠の質を高め、日中の活動によって体にかかる負荷を下げた後に、徐々に睡眠時間を減らしていき、体を慣らしていくことが大切になります。

3時間睡眠を実現できるかは体質にもよるため、健康に影響のない範囲で睡眠時間を短くしていくことがなによりも重要です。

オムロン 睡眠計 HSL-101【ウェルネスリンク対応】
オムロン (2012-05-10)
売り上げランキング: 4,903

まとめ:なによりも健康を重視する

ここまでで、健康的に3時間睡眠を実現するための4つのステップについてご紹介してきました。最後にもう一度、3時間睡眠の実現に必要な4ステップを確認しましょう。

  • 深い睡眠をとる準備をする
  • 深い睡眠を維持できるように環境を整える
  • 日中に効果的に昼寝をとる
  • 体への負荷を下げる

これらのステップを実践し、睡眠時間を徐々に減らしていくことで、3時間睡眠を実現できるかもしれません。実現の正否は体質などにも関わるため、あなたの健康に影響のない範囲で、睡眠時間を短くしていくという考え方が重要です。

睡眠時間を短くしたい、かつ健康を保ちたいという方は、是非本記事を参考にして頂き、あなたが自由に使うことのできる時間を増やしていって下さい。

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