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不眠症の改善に効果的なサプリメントの5つの成分

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不眠症に効果的な成分を理解しておくことは、効果的なサプリメントを選ぶ上で大切なことです。

不眠症に効果があるとされるサプリメントには様々なものがありますが、実際に効果を発揮しているのは、サプリメントに含まれている成分です。

サプリメントの成分にはそれぞれ異なる効果があるため、あなたの不眠症の原因に合わせて、あなたに合うサプリメントを選ぶことが大切になります。

そこで、本記事では、不眠症に効果的なサプリメントの5つの成分についてご紹介していきます。不眠症の改善にサプリメントの利用をご検討の方は、本記事と一緒に、あなたに合うサプリメントの選び方について学んでいきましょう。

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サプリメントが不眠症に効果を発揮する理由

サプリメントには「不眠症改善に効果を発揮する成分が含まれているため、眠れない夜に自然な眠気を促す効果」を発揮してくれます。

また、サプリメントには睡眠薬のような副作用が生じる心配がないため、安心して利用することができます。

しかし、サプリメントに含まれる成分は、その種類によって不眠に働きかける効果が異なるため、あなたの不眠症の状態や原因に合わせて、適切なサプリメントを利用することが大切です。

サプリメントに含まれる不眠症改善に効果的な成分には、主に次の5種類があります。

  • ビタミンB6
  • ビタミンB12
  • メラトニン
  • トリプトファン
  • GABA

それでは次の項で、それぞれの成分の不眠に働きかける効果を見ていきましょう。

ビタミンB6

ビタミンB6には「精神安定」を促す効果があります。

不眠症の原因の一つに、人の自律神経の1つである交感神経が活発になり、脳が興奮した状態になってしまっていることがあります。ストンと眠るためには、眠っている時の状態に近い、リラックスした状態になることが大切です。

そのため、日常のストレスや目まぐるしさなどで精神的に不安になったり、考え事をすることが多いという人は、ビタミンB6を含むサプリメントを利用することで、リラックスしてストンと眠れるようになるでしょう。

また、ビタミンB6は牛や鶏のレバーや、まぐろやかつおなどの魚にも多く含まれているため、普段の食生活に一工夫をいれてみても良いでしょう。

ビタミンB12

朝霧

ビタミンB12には「体内時計を調整する効果」があります。

あなたの身体には体内時計というものがあり、日中は活力を、夜は自然な眠気を促し、毎日の生活にリズムを与えています。この体内時計が乱れていると、日中に眠くなり、反対に夜は眠れないという昼夜逆転の生活に陥ってしまいます。

そのため、夜更かしをして生活リズムが乱れ気味の方や、海外出張など体内時計の調整が特に必要だという方は、ビタミンB12が含まれるサプリメントを利用することで、不眠症の改善に効果を得られるでしょう。

ビタミンB12はシジミやアサリなどの魚介類に多く含まれているため、朝ご飯や晩ご飯に、シジミ入りのお味噌汁などを飲むなどしてみても良いでしょう。

メラトニン

メラトニンは、「あなたに自然な眠気を促すホルモン」です。

体内時計が正常に働いている場合、夜になるとこのメラトニンが体内で分泌され、自然な眠気が促されます。そのため、サプリメントによてメラトニンを摂取することで、眠気がなかなかこない夜に自然な眠気を得られるようになるでしょう。

しかし、常習的にメラトニンを体外から摂取し続けていると、体内での生成機能が弱くなってしまう可能性があります。メラトニンは太陽の光を浴びてから14~16時間後に分泌されるので、朝起床したら太陽の光を20分以上浴びるなど、自然な生成を促すように工夫することが大切です。

夜になかなか眠気がこないという不眠症に悩んでいる方は、メラトニンを含むサプリメントを利用して、睡眠を改善してみても良いでしょう。

トリプトファン

トリプトファンは、「メラトニンの原料となる成分」のことです。

上記で紹介したように、メラトニンは自然な眠気を促してくれます。しかし一方で、体外からの摂取は、体内でのメラトニンの生成機能を弱くしてしまう可能性もあります。

そこで、原料となるトリプトファンを摂取することで、体内のメラトニンの生成機能を使いながら、体内に分泌されるメラトニンの量を増やし、自然な眠気を得ることができるようになるのです。

夜に眠気がこない不眠症の方は、トリプトファンを含むサプリメントを利用し、体内のメラトニンの生成機能を利用しながら自然な眠気を得るようにしましょう。

GABA

GABAには「精神安定の効果」があります。

人はストレスや不安などを感じて興奮している時、ノルアドレナリン・アドレナリンという物質を分泌します。この成分が脳の血圧をあげ、脳の活動を活発化させることで、夜になっても興奮した状態が続いてしまう原因となるのです。

GABAには、ノルアドレナリン・アドレナリンの分泌を抑える効果があるため、ストレス社会で戦うあなたには、GABAを含むサプリメントを利用し、心の平安をもって不眠症を改善すると良いでしょう。

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まとめ:あなたの不眠症に効くサプリメントの成分を理解する

ここまでで、不眠症の改善に効果的なサプリメントの5つの成分についてご紹介してきました。最後にもう一度、5つの成分について確認していきましょう。

  • ビタミンB6
  • ビタミンB12
  • メラトニン
  • トリプトファン
  • GABA

不眠症の改善を目的にサプリメントを利用する場合には、これらの成分の効果を理解し、あなたの不眠症の状態・原因に必要な成分を含むサプリメントを利用することが大切です。

不眠症に悩まれている方は、是非本記事を参考にして頂き、あなたの不眠症を改善に導くサプリメントを選んでいって下さい。

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