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朝起きれないを克服しよう!4つのステップで寝起きを改善する方法

夜明けの太陽

「朝どうしても起きれない…」「目覚まし時計の音が聞こえないなんてどうなってるんだ…」あなたはこのようなお悩みをお持ちではないでしょうか?

睡眠の質が低いと、あなたの心身は十分な回復を得ることができず、気持ちよく朝目覚めることができません。睡眠には、長さ、深さ、リズムの3つの要素が重要で、これらを調整することで、気持ちの良い眠りと目覚めを得ることができるのです。

本記事では、質の高い睡眠をとるための方法を4つのステップでご紹介します。是非参考にして頂き、気持ちの良い朝の目覚めを手に入れて下さい。

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1.朝びしっと起きるために必要なこと

朝びしっと起床するためには、質の高い睡眠が欠かせません。質の高い睡眠を得ることで、あなたの心身は十分に回復し、次の日の活力を生み出すからです。

質の高い睡眠をとるために必要なことを理解するためには、睡眠の仕組みと、睡眠の質を下げる要因を理解することが必要です。一つ一つ見ていきましょう。

1−1.睡眠の仕組み

睡眠は、レム睡眠とノンレム睡眠という2つの睡眠によって構成されています。それぞれの睡眠には、私達の生活に欠かすことのできない重要な役割を担っています。

レム睡眠の特徴と役割

  • 浅い睡眠のことを指し、脳が活発に働いている
  • 睡眠全体の20%程度の割合で出現し、起床時間が近づくにつれて出現する割合が増える
  • 脳が活発に働いているため、レム睡眠の時に起床すると目覚めが良くなる
  • 記憶を長期記憶に定着させている
  • 感情を安定させ、精神状態を整える
  • 夢を見ている

ノンレム睡眠の特徴と役割

  • 深い睡眠のことを指し、脳の活動は穏やかになり休息している
  • 睡眠全体の80%程度の割合で出現し、その深さに応じてさらに4つのレベルに分けられている
  • 睡眠後の3時間に最も深いノンレム睡眠が現れ、時間の経過と共に浅いレベルの睡眠になっていく
  • 成長ホルモンを分泌し、傷ついた細胞を修復する
  • 脳の活動が穏やかになるため、体温などの生理的機能が低下し、心身を回復させる

質の高い睡眠をとるためには、この2種類の睡眠によって構成される睡眠を、適切な長さで深く味わい、かつ体内リズムを整えることが必要になります。

1−2.睡眠の質を下げる要因

あなたが現在朝を起きることが辛いのであれば、あなたの知らないうちに質の低い睡眠をとる習慣になっているのかもしれません。

質の低い睡眠を招く行動には、以下のものがあります。

  • 睡眠4時間前に食事をする
  • 就寝1時間前に冷たすぎたり、熱すぎたりする飲料を飲む
  • カフェインを含む飲料を飲む
  • 夜の遅くまでPCやスマートフォン、TVなどの強い光の刺激がある環境の中にいる
  • 夜遅くに、コンビニなどの強い光を放つ場所に行く
  • 就寝前の暗い部屋で、スマートフォンや携帯などの画面の光を見る
  • 就寝2時間前以降に仕事や勉強、考え事など、頭を使う活動をする
  • 平日と休日の睡眠時間に2時間以上の差がある
  • 起床時間が毎日一定ではない
  • 運動をする習慣がない
  • 朝に太陽の光を20分以上あびない

これらの行動は、夜の時間に脳を興奮状態にさせたり、体内時計が乱れる原因になります。

質の低い行動をとると、次のようなデメリットがあります。

  • 寝た気がしない
  • 疲れがとれない
  • 高血圧になる可能性が高まる
  • 集中力が低くなる
  • 鬱病になる可能性が高くなる
  • 昼間に眠気が出てくる
  • 不安やイライラしたした状態になりやすくなる
  • 肌質が悪化する
  • 肥満になりやすくなる
  • 記憶力・思考力が落ちる
  • <目覚めが悪くなる/li>

このデメリットの一つに、「目覚めが悪くなる」という、あなたが朝起きれない原因があるのです。睡眠の質を高めるためには、次の項で何が必要なのかを確認しましょう。

1−3.睡眠の質を高める4ステップ

睡眠は、「長さ×深さ」の面積によって、その質が決まります。また、多くの睡眠の質が低い原因は、深い睡眠をとれていないことになります。そのため、まずは深い睡眠をとるために必要なことを実践することが大切です。

深い睡眠をとるためには、

  • リラックスした状態で就寝すること
  • 睡眠中の環境を整えること

この2点が必要になります。それでは、一つ一つの要素について確認していきましょう。

2.リラックスした状態で就寝する

睡眠している時は、人の自律神経は副交感神経が優位に立っているリラックスした状態になります。よって、深い睡眠を得るためには、就寝前にリラックス状態になり、睡眠後にすっと深い睡眠に入っていけるようにすることが大切なのです。

2−1.リラックス状態になる方法

リラックスする状態になるために、次の5つのステップを実践しましょう。

  1. 就寝1時間前に、38〜40℃程度のぬるま湯で20分程度の半身浴をする。身体が芯から温まり、その後体温が低下していく際に眠気が発生する。また、あなたの好きなリラックスできる香りの入浴剤を入れることで、よりリラックスの効果を得られる。
  2. ホットミルクやココアなど、牛乳が含まれる飲み物を、人肌程度に温めて飲む。牛乳にはトリプトファンという成分が含まれ、この成分が眠気を促すメラトニンという成分を生成する。
  3. リラックスできる静かで一定のテンポのクラシックやリラグゼーションCDなどを小さな音でかける
  4. 就寝1時間前からは、部屋の通常使う電気を消灯し、光の刺激が少ない橙色などの間接照明に切り替える
  5. 就寝1時間前からは、頭を使う活動を辞め、気持ちよくストレッチしたり、簡単な本を読んだりして眠気を待つ

これらの方法を実行することで、就寝前にリラックス状態になることができます。

2−2.リラックスを阻害する要因を避ける

リラックス状態をつくったら、その状態を維持できるように、強い刺激を身体から遠ざけることが大切です。あなたの脳や身体に強い刺激を与えると、リラックスしていた脳が覚醒してしまい、寝つきにくく、熟睡しにくい状態になってしまいます。

あなたの身体に刺激を与えないためにも、次のことは守るようにして下さい。

  • カフェインを飲料を口にしない
  • 就寝1時間前には、強い光を発する電子機器の電源は落とす
  • 寝酒をしない。寝酒は脳を麻痺させ、深い睡眠を妨げる
  • 就寝1時間前は頭を使う活動はしない
  • 厚手のカーテンや耳栓などで、静かな寝室環境をつくる

以上の準備をすることで、あなたのリラックス状態を妨げる刺激を遠ざけることができるようになります。

3.睡眠中の環境を整える

深い睡眠をとるためには、寝室の環境を整え、睡眠中も快適な状態を維持することが大切です。

3−1.睡眠環境を快適な状態にする

寝室環境は、次の3つのポイントについてチェックしましょう。

  • 室温:夏は26〜28℃、冬は18〜23℃程度が最適。就寝前後の1〜2時間はこの室温を維持できるように調整する。
  • 湿度:50%前後が最適。クーラーの除湿モードや除湿器を利用して調整する。
  • 音:図書館の静けさが快適な睡眠には必要。厚手のカーテンや耳栓などで対策をする。

睡眠環境を整えるためには、睡眠グッズを利用するとより便利です。睡眠グッズの選び方については、快眠グッズで睡眠を改善!仕事の効率を上げる快眠グッズの正しい選び方の記事で詳しく説明しているので参考して下さい。

3−2.あなたに合う寝具を選ぶ

次に、あなたに合う寝具を選ぶことで、あなたの身体の状態を快適な状態に保つことができます。

反対に、あなたに合っていない寝具を使い続けると、身体に負担が蓄積され、頭痛や肩こり、腰痛などの原因になってしまいます。

寝具を選ぶ際には、寝具選びの重要なポイントを理解してから選ぶようにしましょう。また、専門家に相談して、自分に合うもの一緒に選ぶことも効果的です。

あなたに合う枕の選び方については、快眠できる枕を選ぼう!あなたを快眠に導いてくれる快眠枕を選ぶ方法の記事で詳しく紹介しているので、是非参考にしてみて下さい。

4.体内リズムを安定させる

深い睡眠をとるためには、毎日の生活リズムを安定させることもとても重要です。

あなたの身体には体内リズムがあります。この体内リズムは、体内の各器官の活動ペースや、体温、ホルモン分泌など、あなたの身体活動に大きな影響を持っています。

そして、生活リズムを毎日一定にしてあげることで、あなたの体内リズムもそのリズムに合わせてくれるようになります。深い睡眠を得るためには、活動したい時にはあなたの身体も活動するように、休みたい時にはあなたの身体も休むように、体内リズムを整えることが非常に重要なのです。

4−1.起床、食事の時間を毎日一定にする

まず、起床と食事の時間は、毎日一定の時間にすることが大切です。毎日同じ時間に同じ活動を行うことで、身体もその行動に合わせて少しずつリズムを整えていきます。

特に、食事に関しては、間食や夜食などをとると、身体は刺激を受け、体内リズムを崩す原因になります。また、消化器系の器官の活動が穏やかな夜の時間に食事をとると、食べ物が消化されにくく、肥満の原因にもなります。

4−2.起床したらまず太陽の光を浴びる

また、体内リズムを安定させには、朝の時間に太陽の光を浴びることが大切です。

人間の体内リズムは、太陽の光を浴びることによって、毎日リセットされています。
また、太陽光を浴びることで、セロトニンという覚醒ホルモンが分泌されます。このセロトニンによって集中力が生まれ、日中の活動を助けてくれます。そして、このセロトニンの分泌後14〜16時間にメロトニンという眠気を促すホルモンが分泌されます。

そのため、朝の時間に太陽の光を浴びることで、日中は活力に溢れて活動し、就寝前は自然な眠気と共に就寝することができるようになるのです。

5.あなたに必要な睡眠時間を知る

質の高い睡眠を得るためには、深い睡眠をとることに加え、あなたが必要としている睡眠時間を把握することが大切です。

必要な睡眠時間は、人によって異なります。あなたに必要な睡眠が不足していると、日中の集中力の欠如や眠気、朝の頭痛などの原因になります。また、寝過ぎは頭痛などの原意にもなります。

あなたに必要な睡眠時間を把握するためには、以下のステップを実践してみて下さい。

  1. まず初めに、起床する時間を決め、毎日その時間に起床するようにします。このステップを実行している期間は、休日も同じ時間に起床するようにします。
  2. 次に、本記事でここまで紹介してきた方法を実行し、就寝して下さい。起床後は、手帳やノートを利用して、起床時の目覚めの良さと日中の活力度合について5段階評価で評価を記録していきます。
  3. 最初の日以降は、前日の就寝時間から15分ずつずらしていき、同じように評価をノートやメモ帳に記録します。その記録をもとに、あなたが気持ちよく目覚め、日中を元気よく過ごせる就寝時間を見つけます。

気持ちよく起床するためには、脳が覚醒しているレム睡眠と呼ばれる時間帯に起床することが大切です。レム睡眠は、90分の睡眠サイクルのうち、20分程度の割合で出現します。そのため、起床時間を一定にさせ就寝時間を15分程度で調整していくことで、あなたのレム睡眠の時間帯を見つけ出すことができるのです。

是非、この方法を実行し、あなたに必要な睡眠時間と適切な起床・就寝時間を把握するようにして下さい。

オムロン ねむり時間計 ホワイト HSL-001-W【ウェルネスリンク対応】
オムロン (2012-04-10)
売り上げランキング: 14,524

まとめ

ここまでで、朝気持ちよく目覚めるために、睡眠の質を改善する方法についてご紹介してきました。朝の目覚め次第で、その日の調子というのは大きく変わってきます。もしあなたがここまで紹介してきた方法を実行したことがなければ、是非実践してみて下さい。

あなたの朝の気持ちの良い目覚めに、本記事が少しでもお役に立てれば幸いです。

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