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うとうとしているヤギ

不眠症を解消しよう!不眠症の原因と今日からできる解消方法

うとうとしているヤギ

「夜中にどうしても目が覚めてしまって寝た気がしない…」「布団に入っても何時間も眠れない…」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?

現代は、日中のストレスの増加やスマートフォンやPCの普及などにより、不眠症になる方が増えてきました。私達は、自分の意識しないところで、不眠症の原因となる行動をとってしまっているのです。

睡眠には、熟睡するためのメカニズムがあります。不眠症にも、不眠症を引き起こす原因があります。原因を知り、その原因を引き起こす要素を改善していくことで、多くの不眠症は解消していくことができるのです。

本記事では、不眠症の原因と解消方法についてご紹介致します。是非参考にして頂き、あなたの快適な夜を邪魔する不眠症を解消しましょう。

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1.不眠症のタイプ

不眠症には3つのタイプがあります。一つのタイプにのみ当てはまる方もいますし、複数のタイプに当てはまる方もいます。一般的には、複数のタイプに当てはまる方の方が不眠症の症状が悪いと考えられています。まずは、あなたがどの不眠症のタイプに属しているのかについて把握しましょう。

  • 入眠困難タイプ:布団やベッドの中に入っても寝つけずに何時間も過ぎてしまう
  • 中途覚醒タイプ:就寝した後、夜中にどうしても目が覚めてしまう
  • 早期覚醒タイプ:まだまだ寝ていたいのに、早朝にどうしても目がさめてしまう

いずれのタイプの不眠症であっても、その状態になるだけの理由があります。不眠症になる理由を解消してあげることで、あなたの不眠症の症状を和らげることができます。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も見ていきましょう。

2.不眠症を引き起こす原因

不眠症の主な原因は、就寝時に、あなたの脳が深い睡眠をとることのできる状態になっていないことにあります。深い睡眠をとるためには、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っていることが必要になります。それとは反対に、交感神経が優位に立っている興奮した状態でベッドや布団に入ることで、当然寝つきが悪く睡眠も浅くなってしまうのです。

そのため、あなたの脳を興奮させる原因となる行動をやめ、リラックスした状態なり、またそれを維持するためのいくつかの行動をとっていくことで、あなたは不眠症を解消して熟睡できるようになるのです。

では、不眠症の一つの原因となる脳を興奮させてしまう行動について、現在あなたがとってしまっている行動はないかを確認しましょう。

  • 日中の脳に興奮や刺激を与えている状態から、落ち着き、リラックスした状態になるための時間や行動をとらずに寝床に入った時
  • 起床時間や食事時間がまばらで、体内リズムが崩れている時
  • 就寝前に、スマートフォンやTV、PCなどで光や音の刺激を受けている時
  • コーヒーや紅茶など、カフェインを含有する飲料を飲んでいた時
  • 就寝4時間前以降に食べ物を食べた時
  • 就寝前も仕事や勉強などで、頭を強く働かせていた時
  • 鬱病などの疾患やによって、不安やストレスを強く感じている時
  • 睡眠薬の内服を自分の判断で急に辞めた時

あなたがこれらの行動をとっていた時、あなたの脳は興奮状態にあり、その状態では寝つくことが難しく、また深い睡眠をとることができません。そのため、布団やベッドの中にいても何時間も眠れなかったり、夜中や早朝に目が覚めてしまうということになります。

不眠症を解消するためには、まずこれらの行動をしていないかを自問し、もし覚えがあるのであれば、不眠症を解消する期間だけでも、覚えのある行動をしない習慣を身につけることが大切になります。

また、脳を興奮させてしまう行動だけでなく、熟睡を得るためには、副交感神経が優位に立っているリラックスした状態を、意識的に作っていくことが大切になります。そして、睡眠時もこの状態を維持できるように、睡眠の環境を整えてておくことも重要です。
次の項では、これらの具体的な実行方法についてご紹介いたします。

3.不眠症を解消する方法

不眠症を解消するためには、熟睡することのできる状態に身体を近づけることをはじめ、深い睡眠をとるための準備をすることが必要です。そのための具体的な方法には、次の4ステップがあります。

  • 就寝前にリラックスした状態になるように準備をする
  • 睡眠時にリラックスした状態を維持できるように準備をする
  • 体内リズムを整え、自分の意思と身体のリズムを合わせる
  • 自分に必要な睡眠時間を把握する

この4ステップの具体的な実践方法については、今晩から安眠しよう!4つのステップでばちっと安眠する方法の記事で詳しく説明しています。是非、参考にして頂き、実行して下さい。

これらの4ステップを実行することで、あなたは熟睡を得られるようになります。質の高い睡眠は、目覚めの良さだけでなく、日常生活の至るところであなたに好影響を与えます。是非、不眠症を解消し、質の高い睡眠をとるためにも、実際に行動を起こしましょう。

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ご覧になってみて下さい。

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posted with amazlet at 13.09.13
メンタル・フィジック・シリーズ
デラ (2002-07-22)
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まとめ

ここまでで、不眠症の原因と解消するための方法についてご紹介しました。一度眠れない夜を経験してしまうと、今日も眠れないかもしれないと不安になってしまうかもしれません。しかし、大切なことは不安を覚えることではなく、眠れない原因は何なのかを特定し、その理由を解消してあげることです。

是非本記事を活用し、あなたの不眠症を解消して下さい。本記事が、あなたの気持ちよい睡眠に、そして活力に溢れた日常に、少しでも貢献することができましたら幸いです。

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