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寝起きの男性
寝起きの男性

充実した毎日の為に!早寝早起きするための7つのコツ

寝起きの床

皆さん早寝早起きは出来ていますでしょうか?遅寝遅起きの方が調子が良いという人はさておき、大概の方は早寝早起きをする事によって充実した一日を過ごす事が出来るのではないでしょうか。

ついつい遅くまで起きていたくなってしまう気持ちもわかりますが、ここ一つ頑張って早寝早起きをしてみませんか?

早寝早起きがなかなか出来ないという人もコツを掴んでしまえば簡単な物です。

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早寝早起きは何故良い?

早寝男

昔から早起きは三文の徳と言われるように、早起きする事によって得られるメリットは沢山あります。

まず一日の充実感が違ってきます。加えてこなせるタスクの量が増えます。結果仕事量も増え、デキル人になります。女性も男性も肌ツヤが良くなります。

仕事ができて見た目にも美しい人はモテる!かどうかは判りませんが、周囲の人を引き付け信頼されやすくなるのは間違いないでしょう。

早寝早起きのコツその1・朝の運動

早く起きたから運動出来るんじゃないの?と思う方もおられるでしょう。そういう方は夜に無理やりにでも運動してとりあえずぐったりと疲れてしまいましょう。

次第に寝る時間が早くなっていき、朝も自然と早く目が覚めるようになります。そうなってくると今度は朝に運動をする時間ができてきます。

朝の運動は早寝早起きを習慣化させる為の一番のコツといっても良いのではないでしょうか。朝に運動をして勢い良く一日をスタートさせると夜12時前にはもう、あくびが止まりません。

早寝早起きのコツその2・コーヒーを飲むのは午前中だけ

寝つきの悪い人、沢山寝たのに朝が辛い人。遅い時間にカフェインを摂っていないかもう一度良く考えてみましょう。

子供じゃあるまいし、と思われるかもしれませんが、人間が摂取したカフェインが体内で完全に分解されるまでには8時間近くを要すると言われています。さらに摂取してから効果が最大に現れるまでに3時間。

多少疲れていれば寝るには寝れてしまいますが、質の良い睡眠ではありません。朝に寝不足感が残る人はカフェインの摂取のタイミングをもう一度見直してみましょう。

カフェインはコーヒーだけでなく緑茶や紅茶、コーラ、さらにはコンビニで売られている飲料の多くに入っています。

就寝時間から逆算してカフェインをなるべく摂らないようにする事は、質の高い睡眠を得て目覚めの良い朝を迎える為のコツです。

早寝早起きのコツその3・陽の光

お次の早寝早起きのコツは陽の光です。起きている時間帯はなるべく陽の光を浴びる事によって体に朝昼晩という体内時計を刻み込みましょう。朝起きた時点からその晩の睡眠の質は左右されだしていると言います。

朝に陽の光を全身に浴びる事によって、体内に早寝早起きのリズムを刻みましょう。これは早寝早起きのコツだけでなく単純に気持ちがいいのと、健康的な事なので是非実行してみて下さい。

早寝早起きのコツその4・寝る前に画面を見ない

これも早寝早起きのコツというよりは安眠のため、質の良い睡眠を得て朝の目覚めをスッキリとする為のコツです。

特にパソコンなどの液晶画面で青い光を放つものは脳の覚醒に繋がります。最低でも就寝1時間ほど前からパソコンや携帯の画面を見ないようにする事で安眠を手に入れて早起きにつなげましょう。

早寝早起きのコツその5・お風呂はぬるめでゆっくり

次の早寝早起きのコツはお風呂です。体を芯から温める為にも入浴は38°~40°の少しぬるめのお湯にゆっくりと浸かるようにしましょう。あまり熱いお湯につかってしまうと体温が上がりすぎて質の良い睡眠が得られなくなってしまいます。

また交感神経が優位になってしまい体や頭が冴え、入眠が困難な状態になってしまう可能性もあります。お風呂は少しぬるめでゆっくりが安眠と早寝早起きのコツです。

早寝早起きのコツその6・夜はノンカフェインのハーブティー

カフェインを避け鎮静作用や精神安定作用のあるハーブティー等を夜に飲むのも早寝早起きのコツです。また寝る前にラベンダーの香りをかぐと更に効果的に安眠を得る事が出来ます。スッキリとした朝を迎える為に是非試してみて下さい。

早寝早起きのコツその7・就寝一時間前は間接照明

早寝早起きのコツ、最後は就寝前の照明です。蛍光灯の光もまたパソコンなどの画面同様に脳が覚醒起こす作用があります、就寝前の一時間くらいをオレンジ色の間接照明やロウソクの光だけで過ごす事で自然と眠くなり入眠が良くなります。

その時間を読書などで過ごすと更に入眠が良くなり熟睡が得られるので、朝も自然と目覚めが良くなり早起きに繋がっていきます。

早寝早起きのコツのまとめ

  • 早寝早起きの一番のコツは運動、朝昼晩のリズムをしっかりと体に刻み12時前には眠くなるような体作りを。
  • カフェインを午後に摂らない、またノンカフェインで鎮静効果のあるハーブティー等を夜に飲むのも早寝早起きのコツ。
  • パソコンの画面や蛍光灯の光は覚醒作用があるので寝る間はなるべく見ないようにするのも早寝早起きのコツ。

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  91. Hi! Do you know if they make any plugins to protect against hackers?
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  92. I know this if off topic but I’m looking into starting my own weblog and was curious what all is needed to get set up?
    I’m assuming having a blog like yours would cost a pretty penny?

    I’m not very web savvy so I’m not 100% sure. Any suggestions
    or advice would be greatly appreciated. Many thanks

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