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デブ、男、顔
デブ、男、顔

「いびき」の原因とされる口呼吸を改善するための3つの方法

デブ男

旅行に行くといつも「いびきがうるさかった」と言われる方はいませんか。いびきは身に覚えがないのでどうしていいか困りますよね。

自分では気付かない「いびき」。その原因の一つが口呼吸にあることをご存知ですか。

いびきは、空気の通る「上気道」が狭くなることでおこります。口呼吸をすると上気道が狭くなることがわかっており、いびきとの関係も明白です。

では、口呼吸によるいびきの解消にはどのような方法が効果的なのでしょうか。本記事はいびきの原因である口呼吸についてと3つの口呼吸対策を合わせてご紹介したいと思います。

泊まりの旅行へ行っても、いびきを気にせずに楽しみたいですよね。

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いびきの原因、口呼吸とは

デブ腹

もともと人は鼻呼吸をしています。しかしなんらかの原因により口呼吸になると、鼻の粘膜で侵入を阻止していた菌や汚れが直接肺に流れ込みます。

また鼻呼吸だと温度や湿度を調整してから外気を取り入れますが、口呼吸だとそのままの外気が肺に入ります。乾燥や冷気によって身体の抵抗力が落ちるため、外敵が侵入しやすい環境となり喉の疾患やアレルギーなどをひきおこすことがあります。

いびきが気になる方へ;口呼吸チェック

いびきが気になる方は、下記の表にいくつあてはまるかチェックしてみてください。

  • 日中気付くと口が開いている
  • 目が覚めたとき口の中がネバネバしている
  • のどやくちびるが乾燥しやすい
  • 食事をするとクチャクチャと音がする
  • きちんと歯を磨いているのに歯石がたまりやすい
  • 口臭が気になる
  • 鼻がつまりやすい
  • 風邪をひきやすい
  • アレルギーをもっている

いかがでしたでしょうか。上記にあてはまるほど口呼吸をしている可能性が高くなります。
いびきも口呼吸も自覚しにくく、発見が遅れがちです。まず自分の呼吸を意識してみることがいびき解消の一歩となります。

いびきが気になる方へ:口呼吸の原因

口呼吸の原因には肥満・鼻の疾患や子どもの頃の習慣が主な原因とされています。赤ちゃんはもともと鼻呼吸ですが、成長すると会話とともに口呼吸を覚えてしまいます。この幼少期にどれだけ鼻呼吸をしていたかによってその後の習慣が左右されると言われています。

いびきが気になる方へ:口呼吸の改善

それではどのように口呼吸の改善をしていけばいいのでしょうか。

さきほど、口呼吸は肥満・鼻の疾患・生活習慣が原因だと述べました。

もし肥満が原因で上気道が狭くなっているのならばダイエットを、鼻の疾患で鼻呼吸ができないようなら耳鼻科へ行き治療をしましょう。それから日々の生活習慣を見直してみるのが得策です。

いびきが気になる方へ:やるべき3つの習慣

子どものころの習慣が原因だと今できる対策はあるのでしょうか。日本で口呼吸が増えているのは鼻呼吸を使うおしゃぶりの使用が減っていること、幼少期の卒乳が早いことが原因だと言われています。そのため、日常生活では鼻呼吸をするように心がけましょう。

3つの簡単にできる対策を下記にあげていきます。

  • 食事はよく噛む
  • 食事中くちゃくちゃと音がなるのは唇が閉じきっていないため。
    唇を閉じ何度も噛むことによって自然な鼻呼吸に導きます。
  • ガムを1日3回程度噛む
  • ガムを噛んでいる間は口を閉じているため自然と鼻呼吸になります。
    鼻呼吸の回数を重ねることにより自然と習慣化していきます。
    また、肥満をさけるためにノンシュガーのものを選びましょう。
  • 矯正器具を使う
  • 就寝時や一人でいるときに医療用のテープで口を閉じることもオススメです。
    完全にふさいでしまうと危険ですので、縦に1つはがれない程度に貼りましょう。
    ネルネルやルシータなどの口呼吸防止テープも市販されていますので、
    そちらを使用するのもいいですね。
ネルネル 21回用 (口閉じテープ)
三晴社 (2006-06-05)
売り上げランキング: 104

まとめ:いびきの原因、口呼吸を撃退しよう

ここまでいびきの原因の一つ、口呼吸についてと改善のための3つの習慣をご紹介してきました。最後に改めていびきと口呼吸について下記にまとめます。

  • いびきには口呼吸が原因のものがある
  • 口呼吸は身体によくない
  • 鼻の疾患があるときは病院へ行く
  • 肥満が原因の時はダイエットを心がける
  • 3つの対策で鼻呼吸の習慣をつける

いびきと口呼吸の関係について、いかがでしたでしょうか。さきほど述べた3つの対策を実践すると早い方は2週間ほどで効果を感じられるそうです。鼻呼吸になるだけで集中力や基礎体力があがるといった報告もされていますので、口呼吸が原因のいびきでお悩みの方はぜひ挑戦してみてください。

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