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不眠の原因を理解しよう!あなたを不眠にさせる8つの主な原因

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不眠の原因を理解することは、あなたの眠れない夜を解消するために非常に重要なことです。

不眠を解消する方法、その原因によって異なります。不眠に陥るのには様々な原因があり、その原因を解消することが、あなたの不眠を解消する最も効果的な方法になります。

そこで、本記事では、あなたを不眠にしてしまう8つの主な原因についてご紹介していきます。夜眠れずに悩んでいる方や、不眠を改善したい方は、是非本記事をご活用頂いてあなたの不眠の原因を特定し、不眠を解消するための方法を見つけていって下さい。

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不眠の原因を理解する意味

不眠を解消するためには、「あなたが不眠になった原因を特定し、その原因を解消すること」が大切です。

不眠の原因には、心理的要因もあれば、環境的要因もあります。あなたを不眠にしているものは何なのかについて理解することで、効果的な解消方法を実行することができます。

また、不眠の症状が軽いうちに対策を講じることで、より早期に症状を改善していくことができます。まずは、不眠に陥ると、あなたの日常生活においてどのような症状が現れるのかについて理解していきましょう。

不眠によって生じる症状

不眠におちいると、夜なかなか眠ることができず、「あなたにとって必要な睡眠をとることができないあため、心身に疲労が蓄積していき、日常生活において様々な悪影響」をもたらします。

日常生活にもたらされる悪影響には、次のものがあります。

  • 日中の異常な眠気
  • 日中の睡眠不足からくるだるさ
  • 集中力の低下
  • 記憶力の低下
  • 思考力の低下
  • カッとしやすくなる
  • 急な焦燥感に駆られる
  • 気力の減少
  • 睡眠不足による頭痛や吐き気

このような症状があなたの日常生活に現れたら、あなたは不眠状態にある可能性があると考えましょう。そして、症状が軽いうちに対策をとることで、より早期に不眠を解消していくことができます。

不眠を解消するためにも、あなたの症状を引き起こした原因について特定することが重要です。次の項で、不眠を引き起こす主な原因について見ていきましょう。

不眠の主な8つの原因

繰り返しになりますが、不眠を解消するためには、「あなたの不眠の原因を特定し、その原因を解消すること」がまず重要になることです。

不眠の原因になるものは様々なものがあるため、あなた不眠がどの原因によるものなのかを理解することは欠かせません。

不眠の原因を理解することで、あなたの不眠に効果的に対策をとり、いち早く快適な夜を手にすることができるようになるでしょう。

では、不眠を引き起こす主な8つの原因について詳しく見ていきましょう。

不眠の原因1:心理的要因による不眠

心理的要因による不眠とは、主に精神的ストレスからくる不眠です。

日中に強い精神的ストレスを受け、そのまま就寝しようとすると、脳はずっと興奮状態になってしまっており、なかなか寝つくことができません。

ストンと眠りに落ちるためには、心身共にリラックスした状態になることが欠かせないのです。

仕事や育児などにおいて、日中に強いストレスを感じているのであれば、ストレスを避けられるように工夫をするか、健全に解消できる手段を持つか、いずれかの対処方法を持つようにしましょう。

不眠の原因2:薬物による不眠

薬物による不眠とは、薬物の副作用による不眠のことです。

該当する薬物を服用する際には、多少の睡眠に関する障害があることを理解し、適切な様法用量を守ることが大切になります。

基本的に、重度の睡眠障害が起こらない様に薬物は処方されますが、医師のアドバイスとは違う用法用量で薬物を用いると、思わぬ障害が生じてしまう可能性があるからです。

不眠の原因となる薬物には、次のものがあります。

  • 抗うつ薬
  • 抗パーキンソン病薬
  • 気管支拡張薬
  • 抗結核薬
  • 降圧薬
  • 高脂血商症治療薬
  • 抗潰瘍薬
  • 食欲抑制薬

上記の薬を服用する際は、特に医師の指示した用法用量を守って内服することが大切です。

不眠の原因3:生理的要因による不眠

生理的要因による不眠とは、「カフェインやアルコールなどによって特定の状態が引き起こされ、その結果不眠となる状態」のことです。

カフェインは、あなたの脳を興奮させる成分を含んでおり、その効果の持続時間は約7時間程度だと言われています。そのため、夕食以降にカフェインを含む飲料をとると、夜眠れなくなる可能性があるのです。

また、アルコールは脳を麻痺させてしまいます。脳が麻痺することで、眠りにつきやすくなることもありますが、深い睡眠を阻害するため、十分な心身の疲労回復を行うことができません。

十分な睡眠時間をとっていても、寝酒などをしていた場合は、質の低い睡眠となり、不眠の状態になることがあります。

不眠の原因4:健康障害による不眠

健康障害による不眠とは、「他の病気による痛みなどで脳や体に強い刺激を与え、その結果眠ることのできない状態」のことです。

強い痛みをはじめ、苦しい、辛いといった症状も、あなたの脳を興奮させ、睡眠から遠ざけてしまう原因となります。

特に、呼吸器系の疾患や、循環器系の疾患による不眠も多く見受けられます。

不眠の原因5:精神障害による不眠(うつ病など)

精神障害による不眠とは、「うつ病などの症状が原因となって不眠になる状態」のことです。

精神障害になると、自律神経が乱れてしまうことが多くなります。

睡眠を得るためには、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ることが必要ですが、自律神経が乱れていると、興奮している時の交感神経優位の状態になりやすく、寝たい時間に眠気がこなくなってしまう場合があります。

不眠の原因6:環境要因による不眠

環境要因による不眠とは、「部屋が明るかったり、騒音があったりなどの要因によって不眠となる状態」のことです。

睡眠を得るためには、リラックスした状態になることが必要です。リラックスするためには、「静かで、暗く、気持ちの良い室温」の寝室環境であることが必要です。

光が差し込む環境で寝る場合にはアイマスクを、騒音がある環境で寝る場合は耳栓などを利用して、快適な睡眠環境を整えることが大切です。

不眠の原因7:幼少期の習慣による不眠

幼少期の習慣による不眠とは、「幼少期に不規則な就寝時間で寝ていることで、正しい体内リズムが生成されずに夜眠れなくなる状態」のことです。

幼少期に、人は体内時計が作られます。正しいリズムの体内時計では、夜の時間帯になると眠気を促すホルモンが分泌され、自然な眠りに落ちていくことができます。

しかし、幼少期の就寝時間が不規則であると、体内時計が作られず、夜の時間になっても眠気がこないで脳が覚醒した状態のままになってしまい、眠れないといった不眠の状態になる場合があります。

不眠の原因8:生活習慣による不眠

生活習慣による不眠とは、「不規則な生活リズムによって体内リズムが乱れ、夜の時間帯に眠れなくなる不眠の状態」のことです。

上述した通り、人は正しい体内リズムに整えることで、夜の時間帯に自然な眠気がもたらされます。しかし、不規則な生活習慣を続けていると、その体内リズムが乱れ、寝たいと思っても寝ることができなくなってしまう場合があるのです。

特に深夜の就業のある交代勤務に従事している方や、海外出張などの機会が多い方は注意が必要です。

不眠を解消する

不眠を解消するためには、ここまで紹介してきた原因を解消するだけでなく、質の高い睡眠をとるために必要なことを実践することも大切です。

質の高い睡眠をとる方法は、

  • 就寝前にリラックスする
  • 睡眠環境を整える
  • 体内リズムを整える
  • あなたに必要な睡眠時間を把握する

の4つのステップを実践することが必要です。この方法を実践することで、より寝つきやすく、深い睡眠がとれるようになるでしょう。具体的な方法については、睡眠の質を劇的に改善するための誰でも実行できる4つのステップの記事にて詳しく紹介しておりますので、是非参考にして下さい。

上記の方法でも不眠が改善されない場合には、睡眠障害の治療を行っている病院にかかることが必要です。具体的な探し方は睡眠障害や不眠症が疑われる場合の専門の病院の探し方で紹介しておりますので、専門的な病院をお探しになる場合は、是非ご活用下さい。

まとめ:原因を特定して対処する

ここまでで、あなたを不眠にさせる8つの主な原因についてご紹介してきました。不眠になる主な原因について、最後にもう一度確認してみましょう。

  • 心理的要因
  • 薬物
  • 生理的要因
  • 健康障害
  • 環境要因
  • 健康障害
  • 幼少期の習慣
  • 生活習慣

あなたの不眠の原因がどこにあるのかを理解し、その原因を解消することで、不眠の症状を改善することができます。不眠を改善することで、あなたは毎日をよりエネルギッシュに過ごすことができるようになるでしょう。

不眠に悩まされている方や、夜眠れずに辛いという方は、是非本記事をご活用頂き、あなたの不眠を改善していって下さい。

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