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ハーブティー、お茶、ポット
ハーブティー、お茶、ポット

安眠することができる飲み物とできないもの

ハーブティー

夜ゆっくりと安眠をするためには、飲み物に配慮するということも非常に効果的な方法です。昔から、「よく眠れる飲み物」「飲むと眠れなくなる飲み物」などといって、飲み物が安眠に影響を与えることはよく知られていることでした。

では具体的にはどのような飲み物が安眠を助けてくれるのでしょうか。また、逆に安眠を妨げてしまう飲み物としてはどのようなものがあるのでしょうか。本稿では安眠作用が期待できる飲み物とそうでない飲み物について具体的にいくつかの例を挙げてご説明をしています。

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睡眠前・ゆっくりと安眠するための飲み物を飲もう

茶を飲む

1日が終わってベットに入ったあとは誰もがゆっくりと安眠したいものですよね。安眠できた翌朝は、「よく寝たー」という言葉が自然に心にわいてくるのではないでしょうか。

安眠するための方法にはさまざまな方法がありますが、ひとつの方法として飲み物に着目するということも非常に効果的と言えます。昔から安眠に役立つ飲み物は世界中で飲まれてきていました。

その一方で安眠を阻害してしまう飲み物もあります。安眠を助ける飲み物、逆に安眠を妨げてしまう飲み物としては、一体、それぞれどのような飲み物があるのでしょうか。

安眠を助ける飲み物

まずは安眠を助ける飲み物です。安眠を助ける飲み物としては、以下のようなものを挙げることができます。

牛乳(特にホットミルク)

安眠を助ける飲み物としてまず挙げることができるのは、牛乳です。特に温めてホットミルクにすると安眠効果は非常に高いものとなります。ホットミルクを飲むことで自然に眠気が生じてきます。子供の頃等に眠れない時にホットミルクを親御さんに作ってもらった記憶がある方も少なくないかと思われます。

なぜ、ホットミルクは安眠効果があるのでしょうか。それは牛乳に含まれているトリプトファンという物質が睡眠促進物質であるメラトニンを作り出す作用があるためです。

メラトニンは自然の安眠物質とも言えるもので、自然に生じてくる眠気はメラトニンという物質が大きく影響しています。メラトニンは朝太陽の光を浴びてセロトニンという物質が作られるとその10数時間後にメラトニンと変化しますが、牛乳に含まれているトリプトファンはこのメラトニンの生成を促進する働きがあります。

メラトニンは加齢や睡眠リズムの乱れ等によって適切に分泌されないことがあります。ホットミルクを飲み物として就寝時間の前に飲むことで安眠を促してくれることにつながります。

ハーブティー

次にハーブティーも安眠効果を高める飲み物としておすすめです。ハーブティーは、気持ちをリラックスさせますので安眠効果を高めます。また寒い冬などは体を温めることも期待できます。

具体的な飲み物としてはカモミールティー・ローズマリー・レモンバームなどがおすすめできます。これらのハーブティーをご自身で作られても、もちろんかまいませんがお手軽に飲むのであれば、ティーパックなど手軽なものも数多く販売されています。ティーパックのハーブティーならば、お湯を注ぐだけで十分ですので大変便利です。

安眠には意外と良くない飲み物・お酒

一方で安眠を阻害してしまう飲み物もあります。コーヒーや緑茶などのカフェインがきつい飲み物が安眠を阻害することはよく知られているかと思います。コーヒー、緑茶などのカフェインが多く含まれている飲み物は安眠を阻害してしまいますので避けたほうが良いと言えます。

その他、実はお酒も安眠には良い影響を与えません
お酒というと良い気分になるとともに眠気を招くため、安眠には良いというイメージを持たれている方もおられるかもしれません。確かにお酒は睡眠導入のためには効果的ですが、実はお酒は体温を上昇させてしまうために、睡眠中に交感神経が活発になってしまい、安眠を妨げる可能性があります。

そのため、お酒・アルコールは結局は安眠を妨害してしまう飲み物ということができます。

安眠効果の観点からはお酒は飲みすぎないことはもちろん、睡眠直前に飲む飲み物としてはおすすめすることができないものということができます。

なお、コーヒーや緑茶、お酒などは高い利尿作用ももたらします。そのため、睡眠中に度々トイレに行くために目が覚めてしまうという事態を引き起こしてしまうこともありえますので、この意味でもコーヒーやお酒などは安眠を妨げてしまう飲み物ということができます。

まとめ:安眠に良い飲み物・良くない飲み物

以上、本文で述べました安眠するために効果的な飲み物とそうでない飲み物とについてまとめますと以下のように言うことができます。

  • 安眠効果が期待できる飲み物-牛乳(ホットミルク)・ハーブティーなど。ハーブティーはティーパックを利用することも便利なのでおすすめです
  • 安眠を妨げてしまう可能性がある飲み物―コーヒーや緑茶などのカフェインが含まれている飲み物、お酒類

安眠は毎日の健康のために欠かすことができないものです。寝る前に睡眠効果が期待できる飲み物を飲んで、ゆっくりとお休みになって健康的な毎日を送られることができるようにしたいものです。

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