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健康な心身を守る秘訣、安眠に導く7つのツボ

安眠してる猫

「最近なかなか寝付けない」「夜中に目が覚めてしまって・・・」そんなお悩みをお持ちの方はたくさんいらっしゃるのではないでしょうか?

安眠できないのはつらいことですよね。心身に色々な症状が現れてしまう場合もあります。

心身の色々な症状を治すことができる「ツボ」。安眠に効果のあるツボもたくさんあります。本記事では、改めて安眠の重要性を確認するとともに、安眠を導く7つのツボをご紹介します。

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安眠することの重要性

ツボ

毎日の生活のなかで安眠できる、ということは心身にとって非常に重要なことです。

なぜなら、睡眠は私たちの心身を正常に整えるための様々な役割を担っているからです。

「安眠できない=不眠」の状態が続くと、私たちの心身がどのような状態になってしまうのかを考えてみれば、安眠の重要性が理解できます。

以下に不眠が招く心身の症状を挙げてみましょう。

  • 血圧上昇:睡眠時には交感神経の活動が低下します。交感神経は、末梢血管を収縮させ、血圧を上げる役割を果たしています。このため、安眠できずに交感神経が活発なままであると、血圧が高いままになってしまいます。
  • 寿命に影響:複数の調査で、睡眠時間が短いと死亡リスクが高いことがわかっています。
  • 肥満:安眠できずに睡眠時間が短くなると、食欲を増進させるホルモンであるグレリンが多く分泌され、反対に食欲を抑えるレプチンの分泌が抑えられるため、食欲が高まり結果として肥満につながることがわかっています。
  • 頭痛:「安眠できないと頭痛がひどくなり、頭痛がひどいために安眠できない」という悪循環に悩まされるようになります。
  • 集中力の低下:睡眠不足の状態が続くと、脳が休息できなかったり、睡眠時に行われる情報の整理ができなくなったりするため、集中力や作業効率が落ちることがあります
  • うつ病の発症:不眠とうつは相互に影響しあう関係と言われています

以上に挙げた症状は不眠が招く症状の一例です。
安眠できないことが招く症状は、他にもここではご紹介しきれないほど多くあります。

ここまでで、安眠がいかに私たちにとって大切なものであるか、ご理解いただけたと思います。それでは、安眠はどのようにすれば得ることができるのでしょうか?安眠を得るために大切なことは、まず生活習慣を整えることです。ただ、「生活習慣を整える」とひとくちにいっても、一朝一夕にできることではありませんね。

そこで、本記事では安眠を得るための助けとなる、安眠を導くツボをご紹介します。

安眠を導く7つのツボ

私たちの心身の様々な不調を治してくれるツボ。色々な場面で耳にしますが、実際にツボを探そうとすると「いまいちよくわからない」「本当にここで効いているのかな?」ということがありませんか?

そんな方は、ツボの見つけ方のコツを覚えておきましょう。
【ツボの見つけ方のコツ】

  • 押すと何等かの感覚~軽い痛み、奥行きのある鈍痛、周囲に広がる痛み~がある
  • ツボは凹みがある場所にある
  • それぞれのツボの「取り方」を調べる

本などでツボについて調べると、写真や絵でツボのポイントを図解してあります。
これを見れば、おおよその場所を知ることができます。さらにツボを正確に見つけるにはツボの取り方を理解してから探すのがおすすめの方法です。

それでは次に、安眠を導く7つのツボとその取り方、押し方をご紹介しましょう。

安眠を導くツボその1:百会(ひゃくえ)

不眠、頭痛、痔、自律神経失調症、全身の調整などに効きます。

【ツボの取り方】
頭のてっぺん、両耳を結んだ線と正面の鼻の中心線が交差したところ。
指で押さえると、やわらかく凹む感じがあるところ。

【ツボの押し方】
左右の中指を重ねるように当て、頭をてのひらで包むようにしながら中指で一分ほど押します。

安眠を導くツボその2:安眠(あんみん)

首のこりからくる不眠に効きます。

【ツボの取り方】
耳の後ろにある下に向かって尖っている骨から、下におよそ指一本分のところ。

【ツボの押し方】
頭の後ろから反対側の手を回し、中指でツボを押さえます。
首を手のひらで包むようにして、中指でツボをしっかり固定して、頭を左右にゆっくり動かします。

安眠を導くツボその3:失眠(しつみん)

「眠りを失ったときに効果的な経穴」という意味合いで名付けられているほど、安眠に効果的なツボです。
総合的にみて、心を安定させる「癒しのツボ」であるといえます。

【ツボの取り方】
かかとの中央線と、内くるぶしと外くるぶしを結んだ線が交差したところ。

【ツボの押し方】
本来はお灸を使うのが効果的ですが、ここではお灸以外の方法をご紹介します。
このツボは強い圧力を加えないと効果がないため、ペンや指圧器具などを使って刺激します。
この他、木槌を使って軽く叩いたり、階段などの段差に押し当てたり、といった方法も効果的です。

安眠を導くツボその4:神門(しんもん)

思考や意識といった精神面との深い関わりを持ち、ストレスを癒して精神活動を安定させる効果があります。
不眠、ストレス、イライラ、便秘、食べ過ぎなどに効きます。
耳にあるダイエットに効果的な「神門」とは別のツボです。

【ツボの取り方】
手のひら側の手首の横ジワと小指から手首に下した線が交わったところ。
手首の横ジワ上の小指側寄りのすこしへこんでいる場所。
軽く脈拍の触れる部分。

【ツボの押し方】
両手首のツボを1~2分、親指で軽めにツボを指圧します。

安眠を導くツボその5:完骨(かんこつ)

不眠や耳の疾患に効きます。

【ツボの取り方】
耳たぶの後ろの頭蓋骨の突起のすぐ後ろのへこんでいる部分。
押さえると頭の芯に心地よく響く。

【ツボの押し方】
指に頭の自重をかけ、指も上に押し込むような要領で指圧します。

安眠を導くツボその6:合谷(ごうこく)

「万能のツボ」と言われ、代表的には眼病全般に効果があります。
全身の365のツボのうち、最も脳に刺激が伝わりやすいツボといわれています。
痛み止めとしての効果もあります。

【ツボの取り方】
親指と人差し指の骨が合わさる谷間のやや人差し指より。
大半の人が押さえるとかなり痛む場所。

【ツボの押し方】
親指で押し、「3秒押したら3秒離す」を繰りかえします。
親指で小さな円を描くように、回しながら押してもいいです。

安眠を導くツボその7:足三里(あしさんり)

胃腸の働きを調整する代表的なツボですが、安眠にも効果があります。

【ツボの取り方】
すねを骨に沿って親指で軽く下からなぞっていくと、膝のすぐ下で骨のふくらみに指がかかってとまる。そこから、外側に親指の幅だけ離れたところ。
膝頭のお皿を同じ側の手で親指と人差し指で軽く囲む。このとき人差し指がすねの中心に来るようにして軽く中指を添えて、ちょうど中指の先があたる場所。

【ツボの押し方】
ツボに中指の腹が当たるように3本の指を当て、軽く押しながらまわします。

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ウッドマッサージ棒 握りタイプ

posted with amazlet at 13.11.01
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まとめ:安眠は必要不可欠。ツボを上手に利用しましょう

安眠は私たちにとって、とても重要なものです。

安眠できない日が続くと次のような悪影響が及ぶ場合があります。

  • 血圧上昇
  • 寿命に影響
  • 肥満
  • 頭痛
  • 集中力の低下
  • うつ病の発症

安眠を得るためには、生活習慣を整えることが重要ですが、すぐに改善することは難しい場合も多いですよね。

そこで、本記事では安眠を導く7つのツボをご紹介しました。

  • 百会(ひゃくえ)
  • 安眠(あんみん)
  • 失眠(しつみん)
  • 神門(しんもん)
  • 完骨(かんこつ)
  • 合谷(ごうこく)
  • 足三里(あしさんり)

本記事でご紹介したツボの力も借りて、ぜひ安眠できる健やかな生活を送ってください。

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