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現代型不眠とは?!あなたの不眠を引き起こしている原因と解消方法

夜の高層ビル

現代型不眠という言葉をご存知でしょうか?PCやスマートフォンの普及により、現代はライフスタイル、ワークスタイル共に急激に変化してきました。これらの変化により、就寝直前まで強い光の刺激を受けていたり、太陽の光を浴びずに一日中室内で仕事をしているなど、体内時計が乱れやすくなる生活になり、不眠の症状を抱える人が増加しました。

あなたが現在不眠の状態であれば、その原因は現代のライフスタイルによる影響であるかもしれません。本記事では、現代型不眠とその原因、解消方法についてご紹介いたします。是非参考にして頂き、快適な夜を手に入れて下さい。

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1.現代型不眠について

現代型不眠とは、現代のライフスタイルにより体内時計が乱れ、不眠に陥ってしまうことです。従来にはなかった、現代の生活様式の変化によって不眠を生じさせることから現代型不眠と呼ばれています。

布団やベッドの中でもスマートフォンで情報をチェックしていたり、就寝前までPCの光を受けていたりなど、現代型不眠は人の生活に溶け込み、あなたの不眠を引き起こしています。

まずは、現代型不眠を引き起こす、主な原因について確認していきましょう。

1−1.現代型不眠の原因

現代のライフスタイルの変化により、人は不眠を引き起こしやすくなりました。不眠を引き起こす原因となる、現代の生活の行動には以下のものがあります。

  • 夜遅くまでPCの前で仕事をする
  • 夜遅くにコンビニなどに立寄り、強い光の刺激を受ける
  • 就寝前に暗い部屋でスマートフォンやゲーム機を使う
  • 平日の寝不足を解消するために休日は思う存分寝る
  • 朝に太陽の光を存分に浴びない

睡眠時は、人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。就寝時に、あなたの脳の状態が睡眠時のリラックス状態に近ければ、より寝つきやすく、熟睡しやすくなります。しかし、上記のような行動をすることで、あなたの身体は強い刺激を受け、眠りとも深い関わりのある体内リズムも乱れ、不眠に陥ってしまうのです。

現代型不眠を解消するためには、何があなたの睡眠を阻害しているかについて理解し、その行動を改善することが、非常に重要なのです。

次の項では、現代型不眠になった場合、どのような症状が現れるのかについてみていきましょう。

1−2.現代型不眠の症状

現代型不眠になった場合、通常の睡眠不足の時に出現する症状と同様の症状があなたにも現れます。睡眠不足による日常生活の影響には、以下のものがあります。

  • 集中力低下:ケアレスミスや注意不足がおきる。運転の事故の原因にも。
  • 記憶力低下:簡単なことが覚えられなくなり何度も確認し直したり、調べ直したりする
  • 思考力低下:会話を理解できなくなったり、頭を使う仕事ができなくなる
  • 日中の居眠り:活動すべき時間帯に眠気がおそってきて、居眠りをしてしまう
  • 肌荒れ:ホルモンのバランスが崩れ、新陳代謝や細胞の修復に影響が出て肌質が悪くなっていく
  • 肥満:食欲のバランスが崩れ、満腹感を得られずらくなるため、肥満になりやすくなる
  • 免疫力の低下:睡眠不足により、心身を回復させ時間がなくなり、免疫力が低下して怪我や病気のリスクが高まる
  • 鬱病にりやすくなる:睡眠は心の安定を保つ重大な役割を担っている。睡眠不足になると心が回復する時間がなくなる
  • イライラしやすくなる
  • 不安になりやすくなる
  • 高血圧になりやすくなる
  • 唾液が減り、口臭が発生しやすくなる
  • 睡眠時に分泌される成長ホルモンが損なわれ、子供の成長が遅れる
  • 目の疲労が蓄積される
  • 腰痛がおこりやすくなる

睡眠は人間の活動に欠かせないものであり、あなたが活力に溢れた毎日を送るためには、質の高い睡眠をとることが欠かせません。現代型不眠に陥っている場合、上記のような症状が出やすくなり、本来のあなたの持っている力や人間性を発揮しにくくなってしまうのです。

それでは、具体的に、現代型不眠を解消するためには、何に気をつけ、どのような行動をとることが必要なのかについて、一つ一つ確認していきましょう。

2.現代型不眠を解消する方法

現代型不眠を解消し、質の高い睡眠を得るためには、睡眠を阻害する要因を解消するということと、睡眠の質をあげる工夫をすることが必要になります。以下で、それぞれの項目について見ていきましょう。

2−1.現代型不眠の原因を解消する

上記で見てきたように、現代のライフスタイルは、睡眠を阻害する要因が数多くあります。質の高い睡眠を得るためには、就寝時にリラックス状態になることが必要ですが、強い刺激を受けることや、体内リズムを崩していることで、あなたの脳がリラックス状態になることが難しくなってしまいます。

睡眠時の眠気というのは、メラトニンというホルモンによって引き起こされますが、このメラトニンは強い刺激を受けた際には分泌が抑制されます。また、体内リズムが乱れている場合も、あなたの就寝時間にメラトニンが分泌されなくなってしまいます。

サプリメントなどでメラトニンを生み出すトリプトファンという物質をとりこむこともできますが、あなたがメラトニンの分泌を抑制している限り、質の高い睡眠をとることは難しくなってしまいます。

現代型不眠を解消するためには、まずその原因となる行動をとらないことが大切です。既に上記で原因となる行動についてはご紹介しましたが、もう一度記載してきます。

  • 夜遅くまでPCの前で仕事をする
  • 夜遅くにコンビニなどに立寄り、強い光の刺激を受ける
  • 就寝前に暗い部屋でスマートフォンやゲーム機を使う
  • 平日の寝不足を解消するために休日は思う存分寝る
  • 朝に太陽の光を存分に浴びない

2−2.睡眠の質を上げる

現代型不眠を解消し熟睡を得るためには、熟睡するための準備や環境を整えることが必要です。熟睡を得るためには、次の4つのステップを実行することが欠かせません。

  • 就寝前にリラックスした状態になるように準備をする
  • 睡眠時にリラックスした状態を維持できるように準備をする
  • 体内リズムを整え、活動する時には活動しやすく、休む時には休みやすく、身体のリズムを整えていく
  • 自分にとって必要な睡眠時間を把握し、必要な睡眠をとる

上記の4つのステップを実行することで、あなたは質の高い睡眠を得ることができるようになります。具体的な実行方法については、今晩から安眠しよう!4つのステップでばちっと安眠する方法の記事で詳しく紹介されているので、参考にして実行して下さい。

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まとめ

ここまで、現代型不眠の原因と解消方法についてご紹介してきました。現代のライフスタイルは私達の生活をより便利に豊かにしましたが、一方で不眠の一つの原因にもなりました。しかし、本記事で現代型不眠の原因を理解し解消する方法を学んだことで、あなたは既にこの問題に対処することができるようになりました。

睡眠はあなたの日常生活に大きな影響を持っており、質の高い毎日を送るためには、質の高い睡眠をとることが欠かせません。是非、本記事を活用して頂き、不眠を解消し、質の高い睡眠をとるようにして下さい。あなたの充実した毎日に、本記事が貢献できれば幸いです。

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