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喧嘩カップル
喧嘩カップル

意外と知らないうるさいいびきの原因と対策

喧嘩カップル

皆さんは毎日快適に眠れていますか?家族のうるさいいびきで眠れない…自分のいびきがうるさくて家族に迷惑をかけてしまう…そんな悩みをお持ちの方は多いと思います。

しかし、うるさいいびきには原因があります。原因を知り、根本的な対策をすればうるさいいびきを軽減することができるのです。

うるさいいびきの原因と対策を知り、快適な睡眠生活を目指しましょう!

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うるさいいびきを引き起こす原因

ホテルのベッド

上気道が狭くなる

いびきの原因は、上気道が狭くなることです。上気道とは、次の4つのことをいいます。

  • 鼻腔
  • 咽頭
  • 喉頭

なんだか難しく感じますが、鼻とのどと考えましょう。

上気道が狭くなると、そこを空気が無理やり通ることになります。その時のどが振動し、音が鳴ります。それがいびきです。

しかし、なぜ起きている間はいびきをかかないのでしょうか?

それは寝ている間の体のしくみに原因があります。睡眠中は全身の筋肉が緩みます。上気道の筋肉も緩むため、起きている時より寝ている時のほうが上気道は狭くなります。舌の筋肉も緩むため、舌がのどの奥の方に落ちてしまい上気道を狭くします。
そのため寝ている時はいびきをかいてしまいます。起きている時は周囲の筋肉が支えてくれているため、いびきをかかないのです。

寝ている時は誰もが上気道が狭くなり、いびきをかきやすい状態になっています。しかもうるさいいびきをかく人は普通の人より上気道が狭くなっています。
つまりうるさいいびきを軽減するには、上気道をなるべく狭くしないということが必要です。

うるさいいびきの原因となりうる病気

ただのいびきと思っていても、実は原因となる病気が潜んでいることがあります。
「睡眠時無呼吸症候群」などは皆さんも一度は耳にしたことがあるのではないでしょうか。睡眠時無呼吸症候群の主な症状には、いびきが止まり大きな呼吸とともに再びいびきをかきはじめる。というものがあります。ただのいびきだと思っていても、病気のサインである可能性もあります。

では、うるさいいびきを解消するためにはそうすればいいのでしょうか?
次の項で見ていきましょう。

うるさいいびきを軽減する方法

横向きで寝る

仰向けで寝ると下が喉に落ちて、上気道を圧迫してしまい、うるさいいびきの原因となります。寝るときは横向きで寝るようにしましょう。抱き枕などを使用すると、自然に横向きで寝ることができます。

口呼吸を治す

口呼吸は鼻呼吸に比べ、上気道が狭くなってしまい、うるさいいびきの原因になります。
口呼吸を治すには下記の方法が有効です。

  • 鼻腔拡張テープやノーズクリップを使う
  • 少し濡らしたマスクをする
  • 普段から意識して口を閉じ、鼻呼吸を心がける
  • マウスピースを使う

枕の高さを変える

枕が高すぎると、首の角度によって上気道を狭くしてしまい、うるさいいびきの原因になります。
枕の高さを調整するには、下記の方法がおすすめです。

  • オーダーメイド枕を作る…その際いびきで悩んでいると相談しましょう
  • タオルや毛布などを積み重ね、自分に合う高さの枕を作る
  • 枕を使わない

肥満を解消する

肥満により首の周りに脂肪がつき、気道が圧迫されうるさいいびきの原因となります。
この方法は時間がかかってしまいますが、無理せず肥満を解消しましょう。

寝酒をやめる

アルコールは気道の周りの筋肉を緩め、上気道を狭くしてしまします。
寝る前はなるべく飲酒を控えるようにしましょう。

たばこをやめる

たばこに含まれる有毒物質が気道の壁を傷つけ、むくみや炎症が起きることがあります。それにより気道が狭くなり、うるさいいびきの原因となります。
たばこはなるべく控えるようにしましょう。

上記の方法から自分に合うものを実践してみてください。無理をして睡眠を妨げてしまっては意味がありません。無理をせず、自分に合う方法を探してみましょう。

専門医を受診する

ただのいびきだと思っていると病気が潜んでいる可能性があります。上記の方法を試しても症状が軽減されない、なんだかふつうのいびきと違う気がする、など何か思い当たることがある方は専門医を受診しましょう。睡眠障害を扱っている専門医、耳鼻咽喉科などの専門医を受診することをおすすめします。

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: 145

まとめ

ここまでうるさいいびきを軽減する方法を紹介しました。
最後もう一度、その方法を確認しましょう。

  • 横向きで寝る
  • 口呼吸を治す
  • 枕の高さを変える
  • 肥満を解消する
  • 寝酒をやめる
  • たばこをやめる
  • 専門医を受診する

すぐに実践できるものから、少し時間がかかってしまうものもあります。
自分の健康と第三者との良好な関係のためにも、無理せず実践してみてください。
また、むやみに病気を疑う必要はありませんが少しでも気になることがあれば、専門医を受診しましょう。

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