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寝ている女性
寝ている女性

あなたの不眠症を引き起こしている主な原因と対策方法

熱を出している女性

「なかなか寝つけない上に夜中にどうしても起きてしまう…」「寝たりないのに朝早くに目が覚めてしまう…」あなたはこのようなお悩みをお持ちではないでしょうか?

睡眠は日常生活の活力を維持するのに欠かせない要素ですが、不眠症によってその睡眠が阻害されてしまうのはとても辛いですよね。

不眠症は、その原因となっている行動や事柄を把握し、それらを改善することで解消することができます。大切なのは、寝れないことに対して不安や不満を感じることではなく、原因を特定して解決手段を実行することです。

本記事では、不眠症を引き起こしている主な原因と対策方法についてご紹介致します。是非、本記事を参考にして頂き、快適な夜の時間を手に入れて下さい。

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1.不眠症の種類

まず、あなたが不眠症のどのタイプにあてはまるのかを把握しましょう。不眠症の症状には次の3つのタイプがあります。

  • 入眠困難の不眠症タイプ:夜布団に入っても頭が興奮していて中々寝つくことができない
  • 中途覚醒の不眠症タイプ:寝ついた後に夜中の2時や3時など、睡眠の途中で目が覚めてしまう
  • 早期覚醒の不眠症タイプ:朝の早い時間帯、4時や5時に目が覚めてしまって睡眠時間を確保できない

不眠症を自覚していらっしゃる方には、どれか1つのタイプに当てはまる方もいますし、全てのタイプに当てはまる方もいらっしゃいます。一般的には、多くのタイプに当てはまっている場合の方が、症状が重いと判断することができます。

しかし、現在の症状が深刻であるからといって、悲観する必要は全くありません。しっかりとその症状を引き起こしている原因を把握して解消することで、不眠症は解決することができます。次の項では、不眠症を引き起こしている主な原因について見ていきましょう。

2.不眠症の主な原因

不眠症の主な原因は、就寝前にリラックス状態を作ることができず、夜布団やベッドの中に入っても何らかの原因で脳が興奮状態のままになってしまい、質の良い深い睡眠をとれないことにあります。

睡眠は、浅い眠りと深い眠りが90分サイクルで繰り替えされています。この質の良い深い睡眠をとるためには、副交感神経優位のリラックス状態に近づいて就寝することや、その状態を睡眠時も維持すること、体内リズムを整えることが大切になります。しかし、何らかの原因で脳が興奮状態にあるということで、寝つきや熟睡を阻害してしまうのです。

その原因を作り出している要素を改善してあげることで、不眠症を改善することができます。就寝時間中になっても脳を興奮させてしまっている状態の原因には、次のようなものがあります。

  • 日中の過度のストレスを落ち着かせることなく寝床に入った時
  • 生活リズムが不規則で体内リズムが混乱してしまっている時
  • 就寝前に強い光や音の刺激を受けている時
  • カフェインの入っている飲料を就寝前に飲んでいた時
  • 就寝4時間前以降に食べ物を食べた時
  • 一日中部屋の中にいて体内リズムが整っていない時
  • 就寝前も頭や身体を使って刺激を与えていた時
  • 鬱病などを患わっていて、不安やストレスを強く感じている時
  • 睡眠薬を内服していて急に辞めた時

あなたが上記のような状態である場合、就寝前のあなたの脳の状態は交感神経が優位に立っている興奮状態あります。睡眠には、脳がリラックスしている状態であることが必要で、この興奮状態の状態のまま寝床につくと、寝つきにくいだけでなく、睡眠の途中で目が覚めやすくなってしまいます。これが、不眠症の主な原因になります。

また、これらの脳を興奮状態させてしまう行動をしないということだけでなく、脳がリラックスするような行動を意識的に行うことで、より寝つきやすく、熟睡を得ることができるようになります。それらの方法については、以下で紹介されている記事を参考にし、是非実行してみて下さい。

3.不眠症の対策方法

あなたが上記であげた脳を興奮させる行動をとっていた場合、その行動を改善してあげることで、結果として不眠症を解消することができます。現代では、自分の意識しないうちにストレスや強い刺激などを身体が多く受け取っているため、意識的に就寝前にリラックス状態になるように、工夫をすることが大切です。

就寝前にリラックスした状態になり、質の高い睡眠をとる方法については、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で詳しく説明しています。是非参考にして実行して見て下さい。こちらの記事では、本記事で紹介した脳を興奮させる行動を避ける方法についても、詳しく紹介しているので是非ご覧になって下さい。

また、睡眠薬の内服を考えていらっしゃる方は要注意?!睡眠薬の副作用と危険性。正しい服用方法と睡眠の質を上げる方法の記事を一度お目に通してみて下さい。

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posted with amazlet at 13.09.13
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まとめ

ここまでで、あなたの不眠症を引き起こしている主な原因と対策方法についてご紹介してきました。寝れない夜というのはとても辛く、その辛さがまた一段と寝れない夜を呼び込んでしまう悪い循環に陥りやすいですよね。

しかし、物事には原因と結果があり、それは睡眠や不眠症においても同様です。問題の原因を解決してあげることで、問題を解決することができます。是非、本記事を参考にして頂き、あなたの不眠症を一日でも早く解消し、気持ちの良い夜を迎えて下さい。あなたのその日に、本記事が少しでもお役に立てていれば幸いです。

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