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嫌な悪夢をみる原因と4つの対処法

夜の街

得体の知れないものに追われたり、夢の中まで仕事をしていたり、悪夢って本当に嫌なものです。せっかくリフレッシュするために寝たのに、悪夢を見たがためになんだか朝から憂鬱になったりすることってありませんか?もし願うのであれば、二度と悪夢なんてみたくありませんよね。 本記事では、どうして悪夢をみるのか、その原因と悪夢を見ないようにするための5つの対策法をご紹介していきます。本記事を読んでくださったみなさん、悪夢にうなされる日が一日でも少なくなるように願っております。

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悪夢をみる原因は自分にあった?!

こわい

そもそも夢をみるという行為は、みなさんが五感で感じた過去の記憶を整理するためのものと言われています。特に人間はよい記憶よりも嫌な記憶の方が忘れにくい性質で、この記憶の整理時には嫌な記憶を呼び覚ますことも多いそうです。

さらに、ストレスや不安、心配事が多い人の方が悪夢をみる確率が高く、精神的なものが密接に関わってきていることがわかります。以下に、悪夢をみる主な原因を集めてみました。

PTSD(心的外傷後ストレス障害)が原因?

これは過去のトラウマなどから、同じ悪夢を何度もみたり、突然そのトラウマを思い出してしまうフラッシュバック現象が起こる障害のことです。お化けが出てきて追いかけられたという悪夢ではなく、例えば、目の前で悲惨な交通事故現場をみてしまった場合、何度も繰り返しその現場の夢をみたりする恐ろしいものです。

この障害は強いショックを受けた方に多く、そのトラウマに関係するものを見ただけで強い不安感に襲われたり、うなされるほどの悪夢をみたりするのです。みなさんの悪夢があまりにもひどい場合はこの症状を疑ったほうがよいかもしれませんね。

睡眠薬や血圧薬が悪夢の原因?

睡眠薬というのはいわゆる睡眠誘導薬で、もちろん薬なので副作用があります。その副作用として、長期にわたって服用すると不安感、食欲減退があるなどがあげられます。そして、もう一つ、アルコールと摂取をしてしまうとベンゾジアゼピン系の成分と反応し悪夢を見やすくなるとも言われています。

また、高血圧の薬も副作用として悪夢をみやすいものがあります。それは、β遮断薬という、脈拍数を少なくし、心臓への負担を抑える薬です。身体に蓄積する脂溶性タイプのβ遮断薬が悪夢をみる確率が高いようです。

外部の音、におい、温度が悪夢の原因?

悪夢をみる原因として最後に挙げられるのがこの外部影響です。つんざくような工事の音や好きじゃないにおいを嗅いだ人は、川の小さなせせらぎ音や自分の好む香りで寝た人よりも悪夢をみる確率がぐんっと高くなるそうです。

また、寝室の温度も一つの要因となってきます。暑すぎたり寒すぎたりすると、それがストレスとなり悪夢をみてしまうのです。 ほかにも、身体に合わない寝具やきゅうくつな寝間着も悪夢をみる原因となり得るのです。

悪夢をなるべくみないようにするには・・

これまで、悪夢をみてしまう原因についてみてきましたが、ここからはその悪夢をみないようにするための対策をご案内していきますね。

  • 自己暗示で悪夢を変える
  • 良い夢をイメージする
  • 寝る前はリラックスしてストレスを受けない
  • 睡眠環境の改善

この4点だけで本当に悪夢から解放されるの?と思われたかもしれませんが、ものは試しです。ぜひ今日からでも実践してみてください。

自己暗示で悪夢を変える

これは認知治療などでも活用されている治療法ですが、悪夢に関連づけて簡単に説明するのであれば「自分の見ている夢だから自分でコントロールしよう」ということなのです。人間というのは、「私はこういう人間だから○○は出来ない」などの自己暗示を無意識にかけています。

それを逆手にとり、「悪夢は嫌な思い出を整理して忘れる準備なんだ」と思いこみます。そうすることで、寝る前に「悪夢をみてしまうんじゃないか」という不安が減り、自然と悪夢をみる回数も少なくなるはずです。

良い夢をイメージする

自己暗示と少し似ている部分がありますが、こちらは実際にものをつかったりして良い夢をみるイメージをつかむ対策法です。寝る前に、紙とペンをつかって、よいイメージの夢を本当に簡単でいいのでそこに描きます。

そして、その絵をじっくりみて目をつぶってもそのイメージが思い浮かぶように記憶します。最後はリラックスして寝るだけです。 遊園地などの好きなものを描くよりは、自然の中で深呼吸しているところや温泉に入っているところなど、落ち着く場所を描くとより効果がでやすいです。

寝る前はリラックスしてストレスを受けない

夢を見る状態は、実はあまりよい睡眠とは言えません。なぜなら、浅い睡眠の時に夢をみると言われているからです。もっと深い睡眠につくには、ストレスを少なくし心身ともにリラックスしなければなりません。

ちょっとでも緊張をしていると、それが脳に伝わります。寝る直前には仕事のことなどを忘れ、寝ることに専念しましょう。悪夢を断ち切るためには、適度なストレス発散も重要となってきますよ。

睡眠環境の改善

そして、悪夢を見ないようにするためには、なににも邪魔されない環境で寝ることも大事な要素となってきます。タンスなどに囲まれていて圧迫感を感じていたり、仕事や学校を連想させるようなものを近くに置いていたりするだけで知らず知らずのうちに悪夢を見やすくなっているのです。

寝るという行為は、体力の回復や精神を安定させたりする大事なものです。片付けられない方はせめて寝室だけは整理整頓しておくとよいでしょう。

悪 夢
悪 夢

posted with amazlet at 14.04.02
山木 邦彦
文芸社

まとめ

こわい悪夢をみてしまう原因と対策法をご紹介してきましたが、いかがでしたか?ここまでをまとめてみましたのでご覧ください。

  • 悪夢は、不安な気持ちやストレスでみやすくなる
  • PTSDというトラウマから悪夢をみる症状もある
  • 睡眠薬、血圧薬、外部環境も大きな要因
  • よいイメージの自己暗示で悪夢をみない!
  • ストレス発散をしてリラックスした状態で寝る!

悪夢というのは、さもするとホラー映画をみるよりも恐ろしいものですが、この対策をしっかり覚えていれば怖いものなしですね。みなさんの素敵な毎日のお役に立てれば幸いです。

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