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夜寝るのが怖い!悪夢の3つの原因と対処法

満月

夢は昔から私たちの生活に密着してきました。初夢には「一富士二鷹三茄子」と言ったり、時には占いに使われることも。

しかし、夢は良い夢だけとは限りません。誰かに追いかけられる、どこかに転落する…そんな悪夢を見る人もいるでしょう。しょっちゅう悪夢をみるから寝るのが怖い、そのような人もいるかもしれません。

夢は現実とは異なる世界ですが、些細な部分で現実とリンクしています。悪夢から解放された快適な睡眠をとるためには、原因を知って適切な対処をする必要があります。そこで、本記事では悪夢を見る原因と対処法を3つに分けてご紹介していきます。

快適な睡眠を取るために、できることはしていきたいものですね。

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悪夢の原因

寝る

人は寝ると、身体と脳が休んでいる状態のノンレム睡眠と、脳がある程度覚醒した状態のレム睡眠を一定の周期で繰り返しています。そして、脳が多少覚醒したレム睡眠中に夢を見るといわれています。

しかし、夢を見たとしても、覚えていることはあまり多くはありません。もし覚えていたとしても朝起きる直前の夢であることがほとんどです。それなのになぜ悪夢を見たことはしっかりと記憶されてしまうのでしょう。

ある報告によると、頻繁に悪夢を見る人は全体の5~10%もの割合になるとのことです。悪夢を見やすい人は、半覚せい状態のレム睡眠が増える傾向にあり、眠りが浅く睡眠の質が悪い人が悪夢を見やすいことがわかってきました。

悪夢の原因になる、睡眠の質を下げるものは下記の3つです。

  • ストレス
  • 睡眠環境
  • 食事

下記にそれぞれの詳細を記したので、これらを改善して質の良い深い眠りを手に入れましょう。ぐっすりと寝ることができるようになれば、悪夢を見る回数も減っていき、快適な睡眠を得ることができるでしょう。

ちなみに、この他にも、睡眠時無呼吸症候群や心臓の不調によって悪夢をみるケースもあります。特に不整脈を持つ人は睡眠中に呼吸が乱れて脳に十分な酸素が行き渡らなくなるため、悪夢を見やすいとされています。悪夢の他にも胸が痛い、いびきが酷いといった症状がある場合、身体の不調を疑ったほうがいいかもしれませんね。

悪夢の原因①ストレス

PTSD、うつ、総合失調症といった精神疾患を持つ人は悪夢を見やすいと言われています。その原因は、精神的なストレスと抗うつ剤や睡眠薬といった薬の両方にあるとされており、どちらのケアも大切です。

たとえ病気とまではいかなくても、毎日の生活でたくさんのストレスを抱えている場合にも悪夢を見やすくなります。特に転職、妊娠、転居などといった人生の転換期や、ショックとなる出来事があったときに悪夢を見やすいと言われています。

薬に関しては、脂溶性の高い薬剤が悪夢の原因になりやすいという発表がされています。その中でも悪夢を見る可能性の高いものを下記にあげました。

  • 睡眠薬
  • 三環系抗うつ薬
  • 抗精神薬
  • 抗パーキンソン病薬

ただし、もし悪夢の原因がこれらの薬だとしても、急に薬を止めてはいけません。副作用が出る危険性もあるので、医師と相談して徐々に変えていきましょう。

悪夢の原因②睡眠環境

ノンレム睡眠中は脳が半覚醒状態なので、周囲の環境にも影響を受けます。

  • 厚着・布団のかけ過ぎ
  • 悪臭
  • ネガティブな言葉・不快な音
  • 枕の高さが合わない・柔らかすぎるマットレス

このようなことが悪夢の原因にもなります。重すぎる布団や厚着は控え、寝る前にちょっとアロマのスプレーをかけたり、心地良い音楽をかけて睡眠の環境を改善しましょう。また、テレビで流れるネガティブな言葉も無意識に取り込んでしまいます。もし防げない環境なら耳栓を使うなどの工夫も大切ですね。

睡眠時の姿勢にも気をつけましょう。枕の高さが合わなかったり、マットレスが柔らかすぎるとうまく寝返りが打てないため、安眠できないことがあります。質の良い睡眠は悪夢対策には重要です。悪夢を見てしまう人は、まず環境を改善してみましょう。

悪夢の原因③食事

寝る前に食べたものが悪夢の原因になることもあります。

  • 唐辛子などの辛い食べもの
  • カフェイン入り飲料
  • アルコール
  • チーズ
  • 油の多い食事

寝る前の食事は、消化不良の元です。辛いものや脂分の多いものは消化不良になりやすく、脳が休めなくなってしまいます。また、カフェインやタバコも脳に刺激を与えて質のよい眠りを妨げます。できるだけ、寝る前の刺激物や食事は控えます。空腹時はホットミルクを飲む、お腹に優しいものをとるといった対処をしていきましょう。

このほかに、ビタミンB6の不足・過剰摂取が悪夢の原因になることもあります。ビタミンB6は眠りに関係の深いセロトニンを合成します。多く摂りすぎると眠りが浅くなり、熟睡できなくなります。通常の摂取では問題はありませんが、ビタミン剤などで過剰にビタミンB6を取っている人は気をつけたほうがいいでしょう。

自律神経にやさしい音楽
メンタル・フィジック
デラ (2007-07-25)
売り上げランキング: 305

まとめ:悪夢の原因を知り対処しよう

ここまでで悪夢の原因と対処方法をご紹介してきました。眠りが浅いと悪夢を見ることが多くなります。しかし、安眠を妨げる原因を特定できないと適切な対処はできません。そこで、睡眠環境・ストレス・食生活どれに原因があるかを突き止めて、それに合せた対処をしていきましょう。

このような記事が悪夢でお悩みの方のお役に立てれば幸いです。自分の悪夢の原因を知り、快適な睡眠を取り戻していきましょう。

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