Home / 健康 / 健康全般 / 睡眠 / 夏の暑さに完全ダウン。暑くて寝れない夜をやり過ごすための安眠対策
夏

夏の暑さに完全ダウン。暑くて寝れない夜をやり過ごすための安眠対策

夏

夏、暑いですよね。

クーラーをかけると寒いし体に悪そうだけど、暑くて暑くて眠れない。夏バテで疲れているのに、全然眠れないから疲れが取れない。いったいどうしたら良いのでしょう。

そんな真夏の暑い夜をやり過ごす快眠テクニックをご紹介します。

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暑くて眠れないその理由

夜

そもそもどうして暑いと眠れないのでしょうか。当たり前にも思えるこの問題ですが、意外と考えたこともないのではないでしょうか。

そもそも眠ることの最大の目的は「脳を休ませる」ことと「体を休ませる」ことにあります。脳は起きている時にもっとも活動する器官で、考えたり記憶したりしようとすると熱をもつ性質があります。知恵熱、なんて詞がありますものね。

睡眠は、このような熱の放出と蓄積によって疲労を蓄えた脳を休ませる働きがあるのです、そのためには、もちろん脳の温度をさげなければなりません。この熱を逃すのは血液の役割で、手足の先などの末梢血管が熱を持つことで内蔵の熱を逃しているのです。冷え性の方はうまくこの手足の先まで熱が伝わらないことが多く、寝付きが悪くなってしまうことがあるようです。

さて、人間の体温は大体36度前後ですが、寝ている時に気持ちいいと感じられる温度、即ち体の熱を逃がすのにちょうどいい温度は28度です。ですから、28度を超えると体内温度の放射効率が大幅に悪化してしまいます。熱帯夜に寝苦しくなるのは、この熱を逃がす温度より気温のほうが高くなってしまうからなのです。

室温と体温、2つの温度が下げて快眠

夏とはいっても夜になればある程度は温度が下がります。

それでも寝苦しく感じるのは、室温が高いからです。それは室内に熱気がこもったままだからかもしれません。熱帯夜でも室温が28度以下であるならば、窓を明けるなどして外気を取り入れるだけでも涼しく感じられることがあります。

室温を下げるテクニック

寝苦しいときには、クーラーを付けるまえに、室温を下げる工夫をしてみましょう。

もっとも簡単にできるのは窓をあけることで外気を取り入れることです。新鮮な空気が流入することで、さわやかな気分で眠りに付くことができるはずです。この時に、「外気を取り入れる」だけではなく、「空気の流れを作る」ことに留意してください。

窓だけではなく、ドアも少しあけてみましょう。空気の出入口を作ることで外気温よりも涼しい環境をつくることができ、また、寝ている最終に室温があがって寝苦しくなることが少なくなります。

扇風機やサーキュレーターを使うのもとても効果的です。扇風機は音がうるさいものも多くありますが、最近では静音性が極めて高いサーキュレーターがあります。窓を背にして扇風機を設置すると、外気を効率よく取り入れることができます。

体温を下げるテクニック

外気温が高い場合は、体温を下げるようにしましょう。

簡単にできるのは氷枕や「冷えピタ」のような保冷剤を使うことです。特に体に貼り付けられるタイプの保冷剤は、額に張ることで放熱効率があがりますから効果的です。

氷枕をハンドタオル等でくるんで、布団の中やタオルケットに入れておくだけでも、ぐっと眠りやすくなるでしょう。

体感温度を下げる寝具をつかってみよう

最近では、安価で高機能な寝具が次々と開発されています。

伝熱効率が極めて高い寝具が多数開発されていますから、それらを利用してみることをオススメします。冷たい金属を触れているような気持よさと、ぐっすり眠れる肌触りのよい素材のものがたくさんあります。普通の寝具店やホームセンターでも扱われていますから、自分にあったものを探してみると良いでしょう。

もっと簡単にできるのは、「布団の上にゴザを敷く」ことです。風の通りがよくなり、随分涼しく感じられることでしょう。また「竹シーツ」といよばれる竹のチップを敷き詰めた敷物があります。ひんやりした竹の感觸が涼しく、気持よく入眠できます。少し堅いので、柔らかい布団が好きな方には不向きに思われるかもしれませんが、昼寝の時や仮眠をとる時などにはちょうどよい固さで絶妙の寝心地です。

マット中に伝熱効率の高いジェルを通したジェルマットや、エアコンマットと呼ばれる特殊な構造をもつマットも開発されています。涼しさを体感できる様々な寝具があります。

冷えピタ 大人用 12枚+4
冷えピタ 大人用 12枚+4

posted with amazlet at 13.10.09
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まとめ

暑くて寝苦しい夜を過ごす時にはクーラーをたっぷり効かせて眠りに付く方も多いと思います。

しかし、クーラーのかけすぎは夏風邪の原因になりますし、体の負担も非常に大きくなります。暑い日中は無理せずに付けるべきですが、もし外気温がそれほど高くない場合には安眠対策を心がけることで心地良い眠りにつくことができます。

睡眠時の保冷を心がけましょう。体内温度を直接下げるためにタオルケットに氷をいれてみたり、最新型の寝具を試すことも効果があります。暑くて眠れない夜でも、簡単にできる保冷対策が可能です。

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