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いびきと枕の関係といびき対策としての枕の選び方

寝る猫

いびきって太った中年男性のかくものというイメージがあります。しかし、日本人などアジア系の人はあごが細いため、痩せていてもいびきをかくそう。また、いびきの原因は様々ありますが、枕も原因の一つだと知っていましたか?

こちらでは、いびきと枕選びのポイントをご紹介します。

スポンサーリンク

いびきと枕

いびきとは

寝る男

私たちは常に呼吸していますが、ため息や深呼吸以外、呼吸の音はほとんど聞こえません。鼻や口から入った空気はのどや気管を通って肺に達します。ところがこの空気の通り道が狭くなると、そこを通る空気が振動して音が生じます。つまり、鼻やのどの空気の通り道が狭くなるので、呼吸をする時に、鼻やのどが振動して音が出るのがいびきなのです。

いびきの原因

いびきをかきやすい人の特徴は、肥満・男性・加齢・遺伝・アルコール・疲労などが挙げられます。もちろん、いびきに悩む女性や、顎が小さいために空気の通り道が狭くなっている人もいます。また、鼻の疾患により口呼吸になっていると起こりやすいです。そして、枕の高さが合わないといびきの原因になります。

  • 肥満
  • アルコールによる鼻やのどのむくみ
  • 睡眠時無呼吸症候群
  • その他の病気:花粉症や副鼻腔炎、甲状腺機能低下症、扁桃腺
  • 合わない枕

枕といびき

枕が高い場合は、あごが引けて喉を圧迫することにより、気道が狭くなり空気が通る際に粘膜が振動することでいびきが生じます。 反対に枕が低い場合は、頭が下がって口が開いた状態になるため、自然に口呼吸になりいびきが生じます。

また、治療としてうつぶせ寝や横向き寝が勧められます。仰向け寝と違い気道が狭められない為、いびきや睡眠時無呼吸の症状が改善が期待できます。しかし普段仰向け寝の人だと、寝方を変えるとなかなか寝づらいです。そこで枕の出番になります。

枕でいびき対策をしよう

枕の選び方

枕を選ぶ際の大切なポイントは、首の部分が高くても低くてもいけないということです。そのため自分に合った枕を見つけることがいびきの解消につながります。

  • 体と布団との間に隙間ができない
  • 首に圧迫感がない
  • 頭の位置が安定する
  • 腰が浮かない
  • 枕が柔らかすぎない・硬すぎない

オススメの枕

いびき枕 「グースト」
いびき枕 「グースト」

posted with amazlet at 14.04.16
アーネスト
売り上げランキング: 101,179

この「いびき枕グースト」は、中央(凸部分)に頭を乗せることで、自然と横向きになる設計。横向きになることで、気道が開き、呼吸が楽になります。空気の流れる音である「いびき」は、呼吸をスムーズにすることで、軽減につながり、同時に熟睡にもつながります。やわらかい低め側と沈まずしっかり頚椎を支えるかための高い側、お好みで選べます。付属の調整用小袋を左右のくぼみに入れて普通の枕として使えるほか、真ん中の小袋を抜けばドーナツ枕としても。

フランスベッド いびき軽減枕 V-1標準タイプ 35343000 【26980】
フランスベッド
売り上げランキング: 144,688

内蔵センサーがいびきを検知して、軽微な振動と音の刺激でいびきの軽減が期待できる業界初の「いびき軽減枕」。いびきが3回以上連続すると“ブルブル”と振動が始まり、 振動が始まってもいびきが止まらないと、 再び振動が始まります。

スノアゴン
スノアゴン

posted with amazlet at 14.04.16
ヤマオカインターナショナルコーポレーション (2005-03-23)
売り上げランキング: 3,920

下顎の線にやさしくフィットし、下顎が下がらないように支えるいびき対策グッズです。気道を狭めず、いびきを予防できます。

横向き寝する方におすすめ!パイプの抜き差し高さ調節可能で、横向き寝ゾーンのみ、丸型ウレタンシートでの高さ調節も可能です。また、両サイドのマチを高くしているので、横向き寝時の高さが安定します。

いびき解消法

枕だけでなく、いびきの原因からいびきを解消しましょう。口呼吸の原因になる鼻の疾患などの治療はちゃんとしておきましょう。また、生活習慣の見直しも大事です。食事量や飲酒量を見直したり、たばこの本数を減らしたりすることもいびき解消につながります。特に肥満がいびきの原因になっている場合、少しでも肥満を解消することがいびきの軽減につながります。しかし、過度な運動や無理なダイエットは、逆に疲労やストレスのもとになりいびきを引き起こすことになります。適度な運動と食事制限で少しずつ肥満を解消しましょう。

  • いびきの原因となる疾患の治療
  • 肥満解消
  • 口呼吸を改善する
  • 横向き寝やうつむき寝に変える
  • 生活習慣を見直す

まとめ:枕でいびき対策をしよう

いびきの主な原因は、肥満やアルコール、鼻の疾患、扁桃腺などが挙げられまが、それに加えて枕も原因の一つです。おさらいしておきましょう。

  • 枕が高い場合:あごが引けて喉を圧迫し、いびきが生じる
  • 枕が低い場合:頭が下がって口呼吸になる為いびきが生じる
  • 仰向け寝よりも横向き寝やうつむき寝がオススメ

いびきを放置しておくと睡眠時無呼吸症候群になる恐れがあります。この記事を参考に、枕を見直してくださいね。

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