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お酒
お酒

禁酒による不眠を克服するための4つの方法

お酒

お酒は、私達の疲れを癒し楽しい気持ちにさせてくれます。普段あまりしゃべらないという方も、お酒がほどよく入れば、少し気持ちが高揚し、おしゃべりが弾むということもあるでしょう。楽しむという分には、お酒はとても良いものかと思います。しかし、毎日習慣的に飲み続け、突然禁酒をすると、不眠症状に陥ることがあるのです。

本記事では、禁酒と不眠に関する関係性と、禁酒による不眠を克服するための4つの方法ご紹介します。現在、禁酒により不眠に悩まされているという方は、本記事をぜひ参考にしてくださいね。

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突然お酒を止めたら眠れない?

夜明け

1日が終わりかけ、夜、毎日のようにお酒を飲むという方は、たくさんいらっしゃるかと思います。寝酒が習慣となっている方です。たしなむ程度で、身体に何の影響もないという方は良いかもしれません。しかし禁酒しなければいけない状況になったとき、みなさんを悩ませるのが、「不眠症状」だといわれています。

お酒を飲むと眠たくなるから寝酒をする、という方がいらっしゃいます。確かに、アルコールを摂取すると眠気を引き起こす、これは間違いではありません。しかしアルコールの摂取は、ただ寝付くまでの時間を短縮しているだけであって、深く眠ることはできていないのです。

また、アルコールは、利尿作用があることから夜中にトイレへ行くことも増え、睡眠時間を浅くさせることもあります。このような状態で突然寝酒を止めた場合、どうなるでしょう。次に身体に起きる影響についてご説明します。

寝酒を止めたらどうなる?

毎日、習慣的に摂取していたアルコールを突然止めたら、身体はどのような反応を起こすでしょう。脳は、自然な眠りに慣れていない状態です。そのため、突然の禁酒は入眠や睡眠の質自体を下げてしまうのです。

また、毎日寝る前に習慣的に行っている儀式を「入眠儀式」と呼びます。これは、眠るために習慣的に行っていることを身体が覚え、その儀式をすることで身体が眠る時間だと判断し、眠たくなることをいいます。寝酒自体が入眠儀式になっており、突然禁酒をすると、もちろん眠れなくなってしまいますよね。

このように、寝る前の飲酒を突然止めてしまうと、毎日の睡眠に大きな影響を及ぼしてしまうのです。突然の禁酒による不眠症状の期間は、人によって異なりますが、数日から数ヶ月とされています。とくに、禁酒をしてから3週間ほどは不眠の症状が強くあらわれるといいます。では、その際、どのような方法をとれば、良いのでしょうか。次に、禁酒による不眠を克服するための4つの方法をご紹介します。

禁酒による不眠を克服するための4つの方法

禁酒による不眠を克服するための4つの方法とは、次の通りです。

  • 眠りの環境を整える
  • 朝起きたら太陽の光を浴びる
  • 規則正しい生活を心がける
  • 睡眠導入剤の力を借りる

では次に、上記の4つの方法について詳しくご案内します。

眠りの環境を整える

とても重要なのが、ご自身がゆったりとした気持ちになることができる環境を整えるということです。蛍光灯がギンギンと付き、音楽をガンガンかけてパソコンや携帯電話を使っているのに、すぐに寝るということは難しいでしょう。禁酒をしたときも同じです。眠る前は、照明の明るさを落とし静かな環境を作りましょう。パソコンや携帯電話の光は睡眠の質を下げるので、できるだけ使用は控えましょう。

朝起きたら太陽の光を浴びる

あまり眠れなく、朝ボーっとして起きることが多いという方は、まず朝起きたらカーテンをしっかりと開け、数分太陽の光を浴びましょう。太陽の光は、私たちの身体になくてはならない神経伝達物質「セロトニン」を分泌させるといわれています。セトロニンは、私達の精神を安定させ、気持ちを穏やかにする働きがあります。禁酒による不眠症状の疲れを徐々に和らげてくれるでしょう。

規則正しい生活を心がける

不眠症状が強いと、つい遅くまで寝てしまったり、どうせ眠れないからと布団に入る時間も遅くなりがちです。しかし、このような生活を続けていれば不眠症状は治りにくいでしょう。そのため、夜はできるだけ早めに布団に入り、朝は早起きを心がけましょう。早寝早起きの習慣を身につけることも不眠を克服する第一歩といえます。

睡眠導入剤の力を借りる

何をしても不眠の症状が改善されないというときは、睡眠導入剤の力を借りるのも1つの方法でしょう。ご自身の判断で購入するよりも、医療機関の診断をしっかりと受け、主治医の先生と相談をした上で睡眠導入剤を処方してもらいましょう。その際、メリットとデメリットをしっかりと聞いておくことが大切です。

自分でできる「不眠」克服ワークブック :短期睡眠行動療法自習帳
渡辺 範雄
創元社
売り上げランキング: 90,097

まとめ:不眠症状は必ずいつか治ります

本記事では、禁酒と不眠に関する関係性と、禁酒による不眠を克服するための4つの方法ご紹介してきました。もう1度、4つの方法をみていきましょう。

  • 眠りの環境を整える
  • 朝起きたら太陽の光を浴びる
  • 規則正しい生活を心がける
  • 睡眠導入剤の力を借りる

禁酒による不眠は辛いものです。しかし、禁酒を始めたばかりは辛いですが、必ずその症状はおさまります。なるべくお酒のことは考えず、本記事でご紹介した方法を実践し、少しずつでも辛い不眠症状を改善してください。そして心地良い睡眠を取り戻してくださいね。

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