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鼻水とティッシュと女性
鼻水とティッシュと女性

花粉症で鼻がつまって眠れない状態を解消する方法

鼻づまりの女性

花粉症の時期になると、鼻がつまって眠れないという苦しい日々を送っている人が多いのではないでしょうか。ただでさえ鼻がつまって苦しいのに、その上眠れないとなるとストレスは溜まる一方ですし、寝不足になって昼間の活動にも支障をきたします。

そこで、花粉症で鼻がつまって眠れない状態を解消する方法をいくつか紹介します。鼻づまりで苦しい夜に試してみてください。

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鼻を温めて鼻づまりを解消する

月

鼻を温めると、鼻の粘膜の血流を改善したり、鼻炎症状を起こす細胞から化学物質が出るのを抑えたりするという効果が得られます。また、湯気によって鼻の中の掃除ができるという効果もあります。

方法としては、温かいタオルを鼻にかけたり、熱めのお風呂でしっかり湯気を吸い込んだりということが挙げられます。スチーマーをお持ちの方は、このような機器を利用するのもいいでしょう。

呼吸法を利用する

鼻づまりを解消する呼吸法があります。道具を用意しなくてもできますので、手軽に実践できそうですね。

方法は、まず深く息を吸います。その後、吐く息がなくなるまで、ゆっくり息を吐きます。次に、鼻をつまんで、頭を上下に動かします。空を見て、地面を見るまで2秒くらいの速さで行います。そして、これ以上息を止められないというぎりぎりまで続けて、鼻で息をしてみましょう。すると、鼻づまりが解消して、鼻呼吸が楽になります。
ポイントは、ゆっくりと息を吐くときにしっかり吐き切ることです。また、最後に鼻で息をするときに、ゆっくり深呼吸をするように呼吸することも大切です。

脇にものをはさんで鼻づまりを解消する

脇の下にある自律神経が圧迫されると、鼻の粘膜の充血が改善され、鼻づまりの解消につながります。

方法は、詰まっている方の鼻と反対の脇に下に、ペットボトルやボール、椅子の背もたれなどを挟んで圧をかけます。すると、数十秒もしないうちに、ペットボトルを挟んだ方と反対側の鼻づまりが一時的に解消されます。

鼻をマッサージする

鼻づまりを解消するマッサージ方法があります。このマッサージ方法は、鼻孔の血行がよくなり、鼻孔内の湿度が保たれ、吸い込んだ空気が温まれて徐々に鼻水が出にくくなります。くしゃみや咳にも効果があり、風邪予防にもいいです。

方法はまず、両手の人差し指を30回くらいこすり合わせて温かくします。次に、人差し指の横の腹で、鼻筋の両側を、少し力を入れてこすります。目頭の脇から小鼻の付け根までを目安に、50~60回マッサージします。最後に鼻通をしっかり刺激します。

鼻のかみ方を工夫する

鼻のかみ方を工夫すると、鼻づまりが解消されることがあります。
その方法は、つまっている方の鼻の穴を上にして横になります。両方詰まっている時には、どちらを上にしてもいいです。しばらく横になっていると、鼻づまりの原因が下に移動して上の鼻が通りますので、その瞬間を見計らって通った方の鼻をかみます。喉の奥に出た痰のようなものを取り出しましょう。次に、下にしていた鼻も同じようにかみます。これを交互に繰り返しましょう。

鼻づまりに効くツボを押す

鼻づまりに効くツボがありますので、そのツボを利用して鼻づまりを解消しましょう。
鼻筋に2つのツボがあります。それは、小鼻の両脇にある「迎香(げいこう)」と、鼻筋に沿って鼻の付け根にある「晴明(せいめい)」というツボです。これらのツボに指の腹を当てて、やや強くもみこみましょう。

また、頭にある「百会(ひゃくえ)」と「上星(じょうせい)」というツボも効果的です。百会は、耳と鼻からそれぞれ頭のてっぺんに向かっていき、交差したところにあります。上星は、百会とまゆ毛の間の中間にあります。

口の中のツボも効き目があります。舌で口内の上の部分を押し、眉間に指を押し当てます。押し当てた状態を20秒保つと、鼻づまりが解消されていきます。口の中で押す部分は、特定の場所でなくても大丈夫ですが、舌が平らになるように押し付けることがポイントです。喉の奥でかすかに何かが動くのを感じるような状態ならツボを押しているという証拠です。

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)
売り上げランキング: 260

まとめ:さまざまな工夫を利用して、鼻づまりを解消して快眠しよう

鼻がつまって眠れないときに効果のある、様々な方法があります。
例えば、鼻を温めたり、鼻のかみ方を工夫したり、ツボを押したりすると、鼻づまりが解消されます。ただし、効果の出方には個人差があります。自分に合った方法を見つけて、花粉症で鼻づまりが辛い時に生かしてみてください。鼻づまりが解消されて、快眠できるようになる日を手に入れましょう。

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