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いびきは治せる?いびきの原因と家でも簡単にできる治し方

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いびきをかいている人が家族にいると、その音でなかなか眠れないという人は多いのではないでしょうか?中にはいびきをかいている本人に健康被害のあるいびきもありますので、質の良い睡眠をとるためにもいびきは治したいですね。今はいびきを治療してくれる病院もありますので受診して治療してもらうのが一番いい方法ですが、病院にかかる前に家でもできるいびきの治し方があれば試したいものです。

そこで、いびきの原因を正しく知った上で、家でも簡単にできるいびきの治し方を紹介します。

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いびきの原因

眠る男

いびきの原因は人それぞれ違います。また、原因も1つだけではなく、いくつかの原因が同時に重なって起きていることもあります。いびきそのものを止めるのではなく、いびきの原因となっていることを取り除くことが必要です。いびきの原因を紹介しますので、あてはまるものがあるかチェックしてみてください。

肥満体型である

肥満体型の人は外見だけでなく、体の中にも脂肪が付いています。首回りや上気道の内側にも脂肪がついていると、上気道が狭くなり呼吸をしたときに空気抵抗が大きくなります。この空気抵抗によってのどの粘膜が大きく振動し、いびきをかくということになります。

口呼吸をしている

いびきをかいている人の多くは、口呼吸をしていたり、口を開けたまま寝ていたりしますので、口呼吸をはいびきの大きな原因の1つであると考えられています。

仰向けで寝ている

仰向けで寝ていると、舌がのどの奥に落ち込みやすくなり、口の奥の方にある粘膜の柔らかい部分が下がります。このことで、上気道が狭くなったり、塞がったりして、呼吸をすると空気抵抗が大きくなります。そして、のどの粘膜の振動が大きくなっていびきをかきやすくなります。

胸に手を置いて寝ている

寝る時に胸の上に手を置いていると、胸が圧迫され、呼吸が浅くなります。そのため、酸素を多く取り入れようとすると力が加わり、のどの粘膜の振動が大きくなっていびきをかくということになります。

家でもできる簡単ないびきの治し方

いびきの原因はいくつかありますので、その原因であてはまるものがあれば取り除くような工夫を取り入れましょう。具体的な治し方を紹介します。

横向きで寝る

いびきをかいている人の約6割は、仰向けで寝ていると言われています。仰向けで寝ると、舌の重みで咽頭の奥に覆いかぶさるように下がり、上気道が狭くなります。その結果、いびきをかきやすくなります。

横向きで寝る体制づくりとして、枕の下に本など厚みのあるものを入れて、傾斜をつけて頭や体が横向きになるようにするといいでしょう。

枕や布団を変えてみる

のどが狭くなるという症状が現れる人には、枕を使っている人が多いと言われています。いびきの原因になりうる枕について挙げてみます。

  • 枕を使っていない
  • 固い枕を使っている
  • 高い枕を使っている

ちなみに、敷布団などのマットが柔らかすぎる場合にもいびきをかきやすくなります。

また、枕をいつもと違うものに変えてみたり、布団を変えてみたりすると、今までと違ったイメージで寝ることになり、安眠できるという人もいます。寝返りが楽にできたり、横向きで楽に寝られたりなど、寝心地のいい寝具を使うようにしていびきを治しましょう。

生活習慣を見直す

生活習慣の中でもいびきを誘発している原因となっているものがあります。以下の習慣がある方は、生活習慣を見直すことでいびきが解消されることがあります。一人ひとり生活習慣も違いますし、どの生活習慣がいびきにつながっているかもそれぞれ異なります。どの方法を取り入れればいびきが治るか試してみることが大切です。

  • 肥満気味の人はダイエットをしてみる
  • アルコールの飲みすぎを控える
  • 睡眠薬や精神安定剤などの薬の使用を控える
  • 規則的な生活リズムで過ごす
  • 禁煙する

特に、喫煙は上気道の炎症を引き起こす原因となることがあり、この炎症が上気道を狭めていびきをかきやすくなっている可能性があります。喫煙をしている方は、いびきを治すためにも禁煙してみてはいかがでしょうか。

いびき枕 「グースト」
いびき枕 「グースト」

posted with amazlet at 14.01.08
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まとめ:寝る姿勢や生活習慣、寝具を見直していびきを治そう

いびきの原因には、肥満や生活習慣、仰向きで寝ているなどのことが挙げられます。いびき自体をかかなくするのではなく、これらの原因にあてはまるものがあれば原因を取り除くことが重要です。

家でも簡単にできるいびきの治し方もいくつかあります。例えば、横向きで寝られるように枕の下に本を入れておくという方法や、禁煙やダイエットなど生活習慣の見直すという方法などがあります。自分にあてはまる原因に合わせていろいろな方法を試して一番いい治し方を探しましょう。

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