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睡眠環境診断士おすすめ!布団でぐっすり快眠出来る5つの方法

博士

皆さんは夜ぐっすり眠れていますか?現在アメリカでは3人に1人、日本では5人に1人が不眠で悩んでいるそうです。睡眠は動物に取って栄養よりも大事な欲求です。ラットを使った研究によると、10日間睡眠を遮断すると栄養を遮断するよりも早く衰弱して死亡する確率が高かくなるといいます。今回は睡眠環境診断士によるぐっすり布団で快眠できる方法をご紹介しましょう。 

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睡眠環境診断士って?

考える

あまり聞き慣れない言葉ですが、【人の身体の事】【寝具の事】【寝室などの住環境の事】の3つを勉強して試験を受けて取れる資格の事で、日本には百数十名いるそうです。

①寝具の性能を評価し、消費者に最適な寝具を提供する事によって、国民の生活の質的向上を図る。
②寝具の開発、製造、販売の各段階に必要な学術と技術を普及し、寝具寝装品業界の活性化を図る。
③一般消費者のニーズを把握し、良い眠りを得られる為の睡眠と環境に関わる情報を消費者に提供する。

を目的として作られた資格ですから、快眠のプロと言えるのではないでしょうか。布団を買う場合は、この診断士がいるお店に行くと色々と相談に乗ってくれるでしょう。

布団でぐっすり快眠するには

睡眠時間によって布団を選ぶ

あなたは平均何時間睡眠をとりますか?一般には、低年齢の子供の睡眠時間は長く、高齢者になるほど睡眠時間は短くなります。これは生理的な現象で、高齢者では若い頃にくらべて早寝早起きになります。これは体内時計の加齢変化によるもので、睡眠だけではなく、血圧、体温、ホルモン分泌など睡眠を支える多くの生体機能リズムが前倒しになるからです。

今流行っている低反発ウレタンというのは、ものすごくフィット感が高くて、身体に対して局所的な圧力を発生させない性能は常に高いのですが、ありとあらゆる寝返りを全て減らしてしまいます。

低反発ウレタンは昼間の活動で歪んだカラダをそっくりそのまま保存してしまう可能性があります。もちろん、全員に対してあてはまる話ではありませんが、座り方、立ち方、歩き方の左右バランスの悪い方や、平均睡眠時間が6時間以上の方にはあまりおススメではありません。逆に短時間睡眠を実践していて、毎日3時間、4時間しか寝ない方には最高の武器となります。布団選びのコツは、

*睡眠の短い人には低反発マットレス(テンピュール等)
*睡眠時間の長い人には高反発マットレス(ムアツ布団等)

がおすすめです。しかし個人の好みや腰痛の有無によって変わりますから、布団を購入する際には実際に寝心地を試してみた方が良いでしょう。

快眠できる布団のマーク

衣料品や寝具、インテリア・雑貨などに付けられている、「SEK」の文字が入ったマークをご覧になったことがあるでしょうか。これは、製品の抗菌効果や制菌効果を認定するマークです。「社団法人繊維評価技術協議会」という組織が製品の機能を調べて認定しています。この「SEKマーク」は色別に用途が別れます。

  • 水色のSEKマーク:抗菌防臭加工
  • 赤色のSEKマーク:医療機関や介護施設で使われる業務用制菌製品
  • 紫色のSEKマーク:光触媒抗菌加工
  • 緑色のSEKマーク:防カビ加工

布団を選ぶ時は、特にダニアレルゲンの方はこのマークをよく注意して選ぶと良いでしょう。

光や就寝前の行動も大切

寝るための寝具選びも重要ですが、私たちを照らしている明かりも、眠りにとても深い関わりがあります。人間は、朝日を浴びてから14時間後に眠り誘発するメラトニンが分泌され始めます。

しかし、眠くなる予定の時間帯に、明るい光の刺激を受けていると眠りのサイクルが乱れてしまい、布団に入っても脳が熟睡できなくなってしまいます。そのため、起きる時間にカーテンやブラインドを開けて朝日をあび、14時間のサイクルを習慣付け、就寝時間の2時間前からは部屋の照明を200クルス以下におとし、テレビやパソコンは消して、ベッドサイドの明かりをコントロールしておくのが熟睡するコツです。

裸で寝るのが一番?

寝ている間、最も身体に近い部分にあるのが、寝巻きやパジャマです。洋服ですから寝具とは言いませんが、ぐっすり眠るためにはこだわりたいところです。寝ている間は知らず知らずのうちに汗をかいています。そのため、アレルギーなどの人は、来ている衣服の素材に敏感になりかゆみや刺激を感じる事もあります。

また、私たちは無意識のうちに寝返りを打ち、寝ている間にも頻繁に動いています。そのため、身体の動きを妨げるような硬い素材や締め付けの強いものは、筋肉や肌に大きな負担をかけてしまいます。ですから、ゆったりとした刺激の少ない服装で寝るのがお勧めです。肌に刺激の少ない素材の布団で、何も着用せずに眠ると美肌のためにも良いといわれています。

最適な室内温度は

暑かったり寒かったりして目が覚めてしますこともありますね。寝床内の環境を守るためにも、寝具は暑すぎない寒すぎない適当なものを選ぶことが大切です。睡眠時の理想の肌の表面温度(皮膚)は32℃~33℃(体温より約-4℃)と言われています。睡眠は身体の休息ですから、身体の中心温度(内臓の温度)がわずかに下がるので、内臓の温度が下がる状況を作ってあげるといいと思われます。

まとめ

いかがですか。ぐっすり熟睡するポイントは、睡眠時間によって布団を選ぶ、アレルギーの方に適した布団を選ぶ、光や就寝前の行動、室内温度も大切です。是非この記事を参考にして、毎晩の快眠に役立てて下さい。

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