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あなたは眠れていますか?不眠症のチェックポイントについて

簡易ベッド

不眠症のチェックは簡易な自己チェックをされた後、専門医による専門的なチェックを受けることが重要です。

不眠症のチェックはご自身の毎日のことなのである程度、自己判断が可能である一方、本当に不眠症であるかは専門医による高度な専門判断に委ねなければ判断がつかないためです。

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もっともポピュラーな睡眠障害のタイプ・不眠症

医者

睡眠に関して何らかの問題を抱えていることを睡眠障害と呼びます。

睡眠障害には様々なタイプがあり、異常な(病的な)眠気を催してしまい起きていることが困難となる「過眠症」や不定期に目が覚めてしまう「睡眠リズム障害」、夢遊病などの症状を伴って部分的に覚醒状態となっている「睡眠異常障害」などがあります。

しかし、睡眠障害の中でもっとも多いタイプが不眠症です。不眠症は眠りたい時間帯または眠りたい状態にもかかわらず、眠ることができないという状態をいいます。不眠症で悩まれる方は、睡眠障害を患っておられる方の中では最も多くなります。日本人にとって一種の国民病とも言えるのが不眠症です。

不眠症の症状はたいへん辛く、日常生活への支障、不眠症によるストレスでの心身への悪影響などから社会生活上の困難をもたらす可能性があります。ご自身が不眠症ではないかと感じられる場合、最終的には医師の診療などを受けられるべきですが、費用や手間がかかりますので、まずはセルフチェックされることがおすすめできます。

不眠症かどうかをチェックする際にはどのような点がチェックポイントとなるのでしょうか。

不眠症か否かをチェックする際のポイント

不眠症のチェックポイントには様々なものがあります。

先にも書きましたように不眠症か否かの最終的な判断は医師による専門的判断が必要です。ただ、以下のようなチェックポイントからある程度はご自身で不眠症のセルフチェックが可能となります。不眠症か否かをチェックする際には、以下のような点がチェックポイントとなります。

ベットに入ってから寝付くまでの時間

不眠症をチェックするためのポイントとしては、まず、ベットに入ってから入眠するまでの時間が第一のチェックポイントとなります。具体的には、ベットに入ってから眠りにつくまでの時間について、30分をひとつの基準として不眠症か否かの判断基準とすることができます。

ベットに入ってから入眠までの時間が30分を超える日が継続する場合には、不眠症の可能性がありえます。もちろん、眠くないけれど早めにベットに入ったような場合などは考慮に入れません。また、昼寝の時間などをとっており、眠くない状態であると考えられる場合も除外します。

これらの状態ではなく、眠りたい状態であるにもかかわらず、30分以上眠ることができない状態が継続する場合に不眠症の可能性が疑われる第一のチェックポイントとなります。

平均睡眠時間が極端に短く、かつストレスとなっている

次に、不眠症の可能性を疑うべきケースとしては、睡眠時間が短い場合です。具体的には、平均睡眠時間が4時間を切っている状態が続いていて、かつ、そのことが生活のストレスとなっているような場合が不眠症が疑われる第二のチェックポイントです。

睡眠時間の長さについては、人それぞれであり、短時間睡眠でバリバリと働いている方もたくさんおられます。そのため、平均睡眠時間が短いというだけで不眠症と考えることはできません。しかし、平均睡眠時間が短い状態が続くと同時に、それが生活上のストレスとなっている場合には不眠症の可能性を疑われるべきと言えます。

具体的には、毎日の平均睡眠時間が4時間を切っていると同時に、それがストレスとなって日中の気分が良くない状態が続いていたり、仕事や生活に支障が生じている状態が続いているときは不眠症のチェックが必要となります。

不眠症の可能性が疑われる場合の対処

以上、非常に簡単な不眠症のチェックポイントを2つ提示させていただきました。不眠症のチェックは様々な専門的なチェックが必要となりますので、個人的な自己判断では最終的に正しい判断をすることは難しいといえます。

不眠症の最終的な判断は、上記の簡単なチェックをされた上で、精神科や心療内科で専門的なチェックを受けられることが重要です。

また、精神科などの専門医によって不眠症の治療を受けることについて、二の足を踏まれてしまわれる方もおられます。しかし、不眠症は今日、非常に「ポピュラーな国民病」ということができ、精神科などでの治療を躊躇される必要は全くありません。気軽に専門医による不眠症のチェックを受けるようにされてください。

まとめ:不眠症の簡単な自己チェック→専門医によるチェックへ

以上述べましたように、不眠症は今日、もっともポピュラーな睡眠障害の一種として、非常に多くの方が不眠症の悩みを抱えておられます。ご自身のセルフチェックにより、不眠症の可能性がある場合には専門医による専門的なチェックを遠慮なく受けられることがおすすめできるとともに最も重要なこととなります。

ご自身で行うべき不眠症の簡易なセルフチェックの方法としては、

  • 寝付くまで30分以上かかってしまう日が続いている
  • 平均睡眠時間が4時間程度の日が継続的に続いている

などの状況を不眠症の簡易なセルフチェックの方法としてご利用されることがおすすめできます。

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