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分割睡眠とは?!毎日が忙しい現代人にうってつけの睡眠方法

寝てる猫

忙しくて睡眠時間を十分に取ることが難しい現代人におすすめすることができるのが、分割睡眠です。

分割睡眠は、「細切れ」の時間を睡眠に当てることで効率的に時間を使うことができます。忙しい現代人にとって、単相睡眠(本文で詳しく述べますが、通常の睡眠のことをいいます)だけが唯一の睡眠方法ではありません。

現代人にとっての分割睡眠のメリット・その効能などをご紹介していきます。

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「夜は早く眠り、朝は日の出とともに起きる」という夢物語

居眠り男

「夜は早く眠り、朝は日の出とともに起きる生活を送れればいい」、多くの方が願望されるところではないかと思います。

規則正しい生活が心身の健康を維持増進させることを私たちは経験的に知っています。そのため、できるのであれば、夜は毎日決まった時間に布団に入りぐっすりと寝て、朝は規則正しい時間に起きたいは誰もが願うことではないかと思います。

しかし、現実には、残業で帰宅が深夜となったり、夜勤のシフトが組まれてしまうなど夜決まった時間に眠ることが仕事の関係でできないという方は多くおられます。もちろん、外で仕事をされていない主婦の方であっても、事情は同じです。家事育児(最近では介護)に追われ、夜決まった時間に眠ることなどなかなか期待できない方は多くおられます。

つまり、「夜早く眠り朝は日の出とともに起きる」などということは現代人にとっては事実上困難なケースが多いのです。「夜早く眠り朝は日の出とともに起きる」などという生活は一種の「夢物語」とさえいうことができます。このような現代人におすすめできるのが、分割睡眠です。

分割睡眠の意味と効能

分割睡眠とは、その名のとおり、睡眠を分割して取ることをいいます。

一般に私たちは、1日1回、5~8時間程度の睡眠をとります。このような1度だけ睡眠をとるスタイルを単相睡眠(たんそうすいみん)と呼ぶのに対して、1日で睡眠を分割する方法を分割睡眠と呼びます。

具体的な分割睡眠の方法としては、家事でお忙しい主婦の方を例にとれば、食事の支度が終わったあと、お子さんが帰ってくるまで2時間の分割睡眠をとり、その後、子供を寝かしつけ、家事育児が全て終わった後に4時間程度眠るという方法が考えられます。

この場合、睡眠に必要とされる時間が6時間の方であれば必要な睡眠時間は分割睡眠で既にとってしまったということができます。分割睡眠は、受験生が細切れの時間を利用して勉強をするように、いわば細切れの時間を使って睡眠をとるスタイルということができます。

分割睡眠のおすすめできる方法としては、夜の10時(22時)から深夜2時までを分割睡眠の時間にあてるという方法です。この時間帯について、ピンと来られる方も多いのではないかと思います。この夜10時から深夜2時という時間帯は成長ホルモンが最も分泌すると言われる時間帯です。

この時間帯に分割睡眠をとることで最も睡眠に良い時間帯にしっかりと睡眠をとることができます。なお、成長ホルモンというと子供だけに関係すると思われる方もおられるかもしれませんが、大人でも成長ホルモンは分泌されます。分割睡眠中に分泌された成長ホルモンは新陳代謝を良くして肌のハリツヤを回復するなど大人の体にも良い影響を与えます。

夜10時から深夜2時までの分割睡眠を実施している著名な芸能人としてはあの黒柳徹子さんがいます。黒柳徹子さんといえば、一般的には高齢と言われる年齢にもかかわらず、精力的にテレビで毎日活動されておられます。黒柳徹子さんも行っているという分割睡眠には効果が期待できるのではないでしょうか。

分割睡眠の具体的効能と注意点

分割睡眠は細切れの時間を利用する睡眠方法として、忙しい現代人にとって効率的な時間の使い方であると同時に、分割睡眠を奨励する意見もあります。

例えば、分割睡眠を肯定的に捉える医師の見解によりますと、分割睡眠によって目覚めの「すっきり」を味わうことができ、頭脳をクリアな状況にすることが1日に何度も可能となるということを指摘します。

また、著名な歴史上の人物も分割睡眠をしていました。エジソンやナポレオンなどは分割睡眠を活用して世界に名を残す活動をした代名詞ということができます。しかし、一方で分割睡眠が向かない方がいる可能性も指摘されます。

分割睡眠は、体質的に長時間の睡眠を欲する方には合わないという意見があります。睡眠時間がどのくらい必要かは人それぞれの体質なので、短い方もいれば長い方もいます。この場合、長時間睡眠を欲する体質の方(著書「だからあなたも生きぬいて」で有名な弁護士の大平光代さんは10時間程度の睡眠を取られるそうです)には、分割睡眠は向いていないことになります。

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まとめ:ご体質に合うのであれば分割睡眠を検討!

以上述べましたように、日々忙しい現代人にとっては、規則正しい睡眠をとることが難しい場合があります。

このような場合に、睡眠時間を分割して取得する、分割睡眠が一つの効果的な睡眠方法としておすすめすることができます。

特に、分割睡眠は、夜10時から2時までの間を睡眠時間にあてる事で、成長ホルモンも分泌されて、より高質な分割睡眠を取ることができるようになります。分割睡眠を実践されている著名な方としては黒柳徹子さんなどが参考になります。

一方で、体質として長時間睡眠を欲する体質の方の場合には、分割睡眠に適していない場合もあります。分割睡眠がご自身の身体に合うかどうか、ご自身の睡眠スタイルを思い出されて検討されてみてはいかがでしょうか。

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  171. Write more, thats all I have to say. Literally, it seems as though you relied on the video to make your point. You definitely know what youre talking about, why waste your intelligence on just posting videos to your blog when you could be giving us something informative to read?

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  173. Wow that was strange. I just wrote an incredibly long comment but after I clicked submit my comment didn’t appear. Grrrr… well I’m not writing all that over again. Regardless, just wanted to say superb blog!

  174. When the mattress got here, I unloaded it coming from the plastic and this right away began materializing. I’ve had a handful of definitely fantastic evenings sleeping and I am actually happy to mention this is an excellent mattress.

  175. I know this if off topic but I’m looking into starting my own blog and was curious what all is needed to get setup? I’m assuming having a blog like yours would cost a pretty penny? I’m not very internet savvy so I’m not 100% positive. Any tips or advice would be greatly appreciated. Appreciate it

  176. When I initially commented I clicked the “Notify me when new comments are added” checkbox and now each time a comment is added I get several e-mails with the same comment. Is there any way you can remove people from that service? Thanks!

  177. Howdy! Quick question that’s totally off topic. Do you know how to make your site mobile friendly? My blog looks weird when viewing from my iphone4. I’m trying to find a theme or plugin that might be able to fix this problem. If you have any recommendations, please share. Thank you!

  178. Have you ever thought about publishing an e-book or guest authoring on other websites? I have a blog centered on the same ideas you discuss and would really like to have you share some stories/information. I know my viewers would value your work. If you’re even remotely interested, feel free to send me an email.

  179. “I don’t even know how I ended up here, but I thought this post was good. I don’t know who you are but certainly you’re going to a famous blogger if you are not already 😉 Cheers!”

  180. “I’ll definitely digg it and personally suggest to my friends.”

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  183. Howdy! I know this is kind of off topic but I was wondering which blog platform are you using for this website? I’m getting fed up of WordPress because I’ve had problems with hackers and I’m looking at options for another platform. I would be great if you could point me in the direction of a good platform.

  184. Simply four superstars due to the fact that it appears like the cushion top on this keeps a ton of heat in – perhaps my old mattress topper will certainly deal with that.

  185. Do you have a spam issue on this website; I also am a blogger, and I was wanting to know your situation; many of us have developed some nice procedures and we are looking to trade methods with others, please shoot me an e-mail if interested.

  186. Do you have a spam issue on this site; I also am a blogger, and I was curious about your situation; many of us have created some nice procedures and we are looking to trade techniques with other folks, be sure to shoot me an email if interested.

  187. I’m not sure exactly why but this web site is loading incredibly slow for me. Is anyone else having this issue or is it a problem on my end? I’ll check back later and see if the problem still exists.

  188. Amazing! This blog looks exactly like my old one! It’s on a completely different subject but it has pretty much the same page layout and design. Excellent choice of colors!

  189. I was suggested this website by my cousin. I am not sure whether this post is written by him as no one else know such detailed about my problem. You’re wonderful! Thanks!

  190. whoah this blog is wonderful i like studying your posts. Keep up the good paintings! You understand, lots of individuals are hunting around for this info, you can aid them greatly.

  191. We’re a group of volunteers and starting a new scheme in our community. Your website offered us with valuable information to work on. You have done a formidable job and our entire community will be grateful to you.

  192. I am extremely impressed with your writing skills and also with the layout on your blog. Is this a paid theme or did you customize it yourself? Either way keep up the excellent quality writing, it is rare to see a nice blog like this one today..

  193. Every person in our family is astonished that a mattress that showed up in a roll with the sky drew out of this could be such a wonderful mattress, but this definitely is actually.

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