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夜、タクシー、自動車、駅
夜、タクシー、自動車、駅

頭が冴えて眠れないときのための5つの方法

夜のタクシー

頭が冴えて眠れない夜ってありますね、そんな時皆さんならどうしますか。

寝よう寝ようと思うと、余計に頭が冴えて眠れない、考え事が止まらなくなってしまう。体は疲れて寝たがっているのに寝られない。などなど、色々とあると思いますが。睡眠導入剤という手もありますが、出来れば自力で寝たいものです。

そんな頭が冴えて眠れない夜に、眠りやすくなる方法をご紹介します。

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足元を温める

夜の町

頭が冴えて眠れないと、頭ばかりに気をとられていませんか?体が冷えている状態ではなかなか眠れない物です。暖房で部屋全体を温めてしまうと、翌朝起きた時に喉がイガイガしてしまったりするので、湯たんぽがお勧めです。湯たんぽで布団の中を温めて体がぽかぽかしてくると自然と眠たくなってくるものです。コタツに入っているとだんだん眠たくなってくるのと同じ感覚です。

頭が冴えたて眠れない夜に湯たんぽが手元に無かった場合は、レッグウォーマーなどを使って足元を温めてもそれなりに効果があります。靴下をはくと足元が締め付けられ、血行が悪くなってしまうと言われています。レッグウォーマーを活用しましょう。

頭を休ませましょう

頭が冴えて眠れない原因の多くに、寝る直前までゲームをやっていたり、パソコンや携帯の画面を見ていた、というのがあります。

ゲームやパソコンは脳を覚醒してしまい、興奮状態にさせてしまいます。携帯電話の液晶画面も同様です。最低でも就寝一時間前からはモニターを見ないようにする事で頭が冴えて眠れなくなるのを防ぐ事ができます。

寝る直前までパソコンを開いていなければいけなかった場合、せめて深呼吸をして精神をリラックスさせてからベッドに入るようにしましょう。深呼吸をする事である程度心身をリラックスさせた後は、鎮静作用のあるノンカフェインのハーブティーを飲んだり、ラベンダーの香りをかぐ事で更にリラックス効果が高まります。

ハーブやお香、ハーブティー

先ほどのラベンダーのようにハーブやハーブを原料としたお茶やお香の中にはリラックス効果や精神安定作用、眠気を誘うものなど、様々な効能を持つものがあります。アロマオイルやお香の香りをかいだり、ハーブティーを飲む事によって頭が冴えて眠れない夜でも眠りに入りやすくなります。

ストレッチやヨガ

ヨガをやっている人であればこんな時は迷わずヨガをやるのでしょうが、ヨガの知識が全くない人はストレッチがお勧めです。ゆっくりと深い呼吸に合わせてストレッチをする事によって心身のリラックスが得られるだけでなく、健康効果も期待できます。

セロトニンの分泌を促す

セロトニンは脳内で分泌される物質で眠りを誘うホルモンです、このセロトニンの分泌を促すのがトリプトファンという物質で以下の食べ物に多く含まれます。

  • はちみつ・豆類・牛乳・ツナ・バナナ・卵の白味
  • 納豆・豆腐・魚介類・玄米・鳥肉・ゴマ

ちなみにこのトリプトファンは私たちの体の中では作り出す事が出来ないので、食べ物から摂取するしかありません。

頭が冴えて眠れない夜にお勧めなのが、バナナとはちみつ入りのホットミルクです。はちみつに含まれる糖分はトリプトファンがセロトニンを作り出すのを助ける作用があります。

バナナと牛乳にもトリプトファンが多く含まれるので、これらが相乗効果をもたらし、眠気を誘います。

それでもどうしても頭が冴えて眠れない時は

それでも、どうしても頭が冴えてしまって眠れない夜もあるでしょう。そんな時はいっそのこと寝ようとしないという手もあります。特に時計ばかりを気にしだしてしまうと頭はよりいっそう冴えてしまうと言います。

またひたすらにベッドの中で横になって眠気がやってくるのを待っていても余計に頭が冴えて眠れなくなってしまうと言われています。一度ベッドから出てそんな夜にしか出来ない事をするのも有意義なのではないでしょうか。

時計を見えないようにして、間接照明の下で本を読みだすと突然眠くなるというのは良くある話です。この時も携帯で読書をするのは避けて、本物の本を読むようにしましょう。携帯で読書をしてしまっては余計に頭が冴えて眠れなくなってしまいます。

その他にも色々とある眠る方法

寝つきが悪い、頭が冴えて眠れない夜が度々あるという人のために色々なサプリメントも販売されているので、一度試してみるのも良いでしょう。

また、医師に相談すれば睡眠導入剤なども処方してもらえますが、睡眠導入剤の場合は飲まないと眠れない体質になってしまう可能性もあるので注意が必要です。適切な判断のもとで使用するのが良いでしょう。

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)
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頭が冴えて眠れない夜のまとめ

  • どうしても頭が冴えて眠れない夜というのは誰しも経験のあるもの、色々な対処法があるが、体を温めたり深呼吸をしてリラックスしたりして眠れる事もある。
  • 頭が冴えて眠れない時にお勧めなのがバナナとはちみつ入りのホットミルク。セロトニンの分泌を促し眠気をさそう。

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