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怖い夢を見るのは悪夢障害?悪夢を見ないようにするための4つの方法

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布団に入ってグッスリ眠ろうと思っていたのに、夜中に悪夢を見てしまい起きてしまった、そんな経験がある方は多いのではないでしょうか。1日が終わり、疲れた身体を休めようと思っていたのに、夜中に悪夢によって目を覚ましてしまったら、しっかりと眠ることができません。そして、また悪夢を見るのではないかと心配になり、今度は眠れなくなってしまうなんていうことになると大変です。

そこで本記事では、悪夢を見る原因と、悪夢を見ないようにするための4つの方法についてご案内します。日頃から悪夢に悩まされているという方は、ぜひ本記事を参考にしてくださいね。

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悪夢を甘く見てはいけません!

鬼

どんな方でも、悪夢を見ると起きたときの気分は良いものではありませんよね。「あーあんな夢を見てしまった…」とちょっとふさぎこんでしまうかと存じます。その悪夢が1、2回なら平気かもしれませんが、1週間や2週間続いてしまうとさすがに疲れてしまいます。そして、悪夢を見るかもしれないという不安に襲われ眠れなくなったり、毎晩悪夢のために目を覚まし睡眠不足になる可能性もでてくるでしょう。

このような症状、実は、悪夢障害という病気なのです。たかが悪夢を見るだけと安易に考えてしまいがちですが、長く悪夢が続き睡眠障害を起こしている場合は、悪夢障害の可能性があります。

健康な方は、悪夢を見ることはないといえます。そのため、悪夢が続くということは、そこに何らかの原因があるというのは明らかですよね。悪い夢が続くということは、ご本人にとってとても辛いことかと存じます。また、怪我や明らかな疾患ではないため、家族や周りの方に理解してもらうことが難しい場合もあるでしょう。しかし、悪夢が続くという症状があらわれている方は、早急に対処が必要です。
では次に、なぜ私達は悪夢を見るのか、そのメカニズムについてみていきましょう。

なぜ悪夢を見てしまうのでしょう?

私達の眠りには、レム睡眠と、ノンレム睡眠という2
つの種類があります。この2つの睡眠の種類は、皆さんも一度は耳にした頃があるかと思いますが、
主に次のような違いがあります。

  • レム睡眠…体は休んでいるけれど、脳は起きている状態。基本的に浅い眠り。
  • ノンレム睡眠…体も脳も完全に休んでいる状態。基本的に深い眠り。

上記の2つの睡眠時、私達が夢を見るのはレム睡眠のときです。つまり、起きている脳が夢を見ているのです。そして、その内容が怖い内容である場合、その大きな原因は>ストレスといわれています。

夢に関することは、現在のところまだ研究中であり、謎に包まれていることが多いのは事実です。しかし、日常で起きた嫌なこと、ご自身が抱えている問題や環境、さまざまな不安が、脳が起きているレム睡眠中に夢というあらわれてしまうということは、多くの方が経験されていることです。起きているときではなく、休んでいるときもその不安に悩まされるなんて辛いですよね。では次に、その悪夢をできる限り見ないようにするための4つの方法についてご紹介します。

悪夢を見ないようにするための4つの方法

悪夢を見ないようにするための4つの方法とは、次の通りです。

  • 寝具を工夫する
  • ストレスをためない
  • 習慣的に運動をする
  • 医療機関に相談する

では次に、上記の4つの方法について詳しくご案内します。

寝具を工夫する

夢は、レム睡眠中に見ることが多いということは前述でご説明しました。悪夢も同じです。では、できるだけ夢自体を見ないようにするには、やはり深い眠りであるノンレム睡眠をしっかりととるということが重要です。ご自身がリラックスして眠ることができる素材のパジャマや、頭に合った枕など寝具を工夫してみましょう。

ストレスをためない

ストレスは、悪夢を見る1番の大きな原因です。そのため、できるだけ日頃からストレスをためないよう心がけましょう。また、性格的に神経質な方や、芸術的、創造的な方が悪夢にさらされやすいようです。このような方は、特にストレスには気をつける必要があるといえます。週末などは、ご自身の趣味ややりたいことに時間を使うなど、心を休める時間を作りましょう。

習慣的に運動をする

悪夢を見ないくらいにしっかりと寝る方法、それは運動でしょう。しかし、ただ運動をすれば良いというわけではありません。1日のみの極度な運動をすると、体は疲れ、確かに眠ることはできますが、睡眠の質自体はあまり変化がないとされています。深い眠りにつくための運動は、「習慣的」に行うことが大切です。

医療機関に相談する

悪夢は、極度な心のストレスが原因の場合があります。PTSD(心的外傷後ストレス障害)という症状がその代表的なものです。大きな事故や災難に見舞われた場合、心に傷を負い、それが悪夢となってあらわれるのです。その場合は、専門の医療機関に相談しご自身の症状に合った治療を受けられることをおすすめします。

ストレス解消
ストレス解消

posted with amazlet at 14.04.17
ストレス解消 広橋真紀子
デラ (2004-02-25)
売り上げランキング: 43,388

まとめ:ご自身ができる方法から取り入れてみましょう

本記事では、悪夢を見る原因と、悪夢を見ないようにするための4つの方法についてご案内してきました。もう1度、その4つの方法をおさらいしましょう。

  • 寝具を工夫する
  • ストレスをためない
  • 習慣的に運動をする
  • 医療機関に相談する

悪夢は、精神的にとても疲れてしまいます。長くその症状が続くことにより、慢性的な睡眠不足に陥り、日常生活にも支障をきたすということは大いに考えられます。本記事でご紹介した内容の中から、ご自身のできる簡単な方法から取り入れてみてください。あなたを悩ます悪夢を少しでも減らすことができるよう、本記事がお役に立てれば嬉しいです。

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