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寝ているあざらし
寝ているあざらし

いびき外来に行く前にチェック!あなたのいびきを改善する5つの方法

寝ているあざらし

「昨日の夜も凄いいびきだったね(笑)」こんななんとも胸が苦しくなる会話が日本中の朝にどれほど繰り広げられているのでしょうか?

優しく教えてくれるパートナーや友人もいれば、明らかに不機嫌に訴えてくる人もいます。とはいっても自分では意識がないことなので、その被害というのは自覚しにくいですよね。

また、いびきはパートナーの睡眠を妨害するだけでなく、あなたの睡眠の質も悪化させています。本記事をご覧になっているあなたには、是非いびきを治療する行動をとってもらいたく思っています。

いびきを治療するにあたってはいびき外来が有名になってきましたが、まずは自分でいびきを改善する努力をすることが必要です。本記事で紹介している、イビキを改善する5つの方法を参考にして、是非、あなたのいびきを改善して下さい。

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1.イビキ外来に行く前に自分で改善する努力をする

まず、いびきが起きるメカニズムはご存知でしょうか?普段私達が呼吸をする際は、いびきのような大きな音は出ません。しかし、睡眠時に何らかの原因で呼吸をする気道が狭まることにより、出入する空気の空気抵抗が強くなり、周辺の粘膜が強く振動することで、いびきの大きな音が出るのです。

この気道が狭まる原因は様々で、あなたの原因を特定しその原因を解消してあげることで、多くのいびきは改善することができます。

では、早速いびきを改善するための5つの方法について見ていきましょう。

1−1.ダイエット

まず、いびきを引き起こすだけでなく、あらゆる生活習慣病を引き起こすリスクを高める「肥満」を改善することが大切です。もしあなたに思い当たる節があれば、ダイエットをすることでいびきを解消できる可能性があります。

肥満の場合、首の周辺や気道の周辺に脂肪が蓄積されていくと、当然のように気道が狭まります。そのため、いびきが発生してしまうのです。また、気道が狭まることで、大量の空気を吸い込もうと口呼吸になってしまいがちです。口呼吸は鼻呼吸よりも喉の気道が狭くなるため、よりいびきが発生しやすくなってしまうのです。

もしあなたに思い当たる節があれば、健康のためにも少しずつダイエットを始めてみることをおすすめします。

1−2.枕の高さを調整する

使用している枕が高すぎる場合、首が曲がった状態になるので、この場合も気道を狭める原因になってしまいます。枕は、いびきだけでなく睡眠の質に大きな影響を与える要素ですので、自分に合う枕を選ぶことがとても重要です。

あなたに合う快適な枕を見つける方法については、にて詳しく説明しているので、是非参考にしてみて下さい。

1−3.アルコールを控える

現在、あなたが睡眠前にアルコールや睡眠薬を摂取している場合、それが原因でいびきをかいている可能性があります。

アルコールや睡眠薬は、あなたの身体をリラックス状態にさせますが、同時に筋肉を緩ませる効果があります。気道の周辺の筋肉が緩むことで、気道が狭まり、いびきをかいてしまうことになるのです。

また、寝酒は脳を麻痺させ、寝つくことはできますが、深い睡眠をとる妨害をします。そのため、質の悪い睡眠となってしまいます。寝酒をした翌朝は熟睡感が少ないのはそのためです。

もし現在アルコールを就寝前にとっている場合は、その習慣を見直すことでいびきを改善する可能性があります。

現在、仰向けで就寝していたり、気道や肺を圧迫する形で寝ている場合、それが原因でいびきをかいている可能性があります。

仰向けで寝ている場合は、横向きで寝ている場合に比べ気道が狭まるため、いびきをかきやすくなります。また、胸の上に手を置いて寝ている場合、結果として肺を圧迫する形になり、大量の呼吸を吸い込もうとします。そこで空気抵抗が強くなり、粘膜が強い振動をおこしていびきに繋がってしまうことがあります。

寝る体勢においては、枕やベッドがとても大きな影響を与えているので、それらの寝具について、もう一度見直してみても良いかもしれません。

1−5.鼻づまりを改善する

鼻がつまっていると、当然空気の通り道というのは少なくなります。また、鼻がつまっていることで、結果としていびきの主な原因である口呼吸にり、いびきをかくということになります。

鼻炎や花粉症などの症状を持っている場合は、いびき外来よりもまずは耳鼻科にいって、鼻づまりを改善することがいびき解消の近道になります。

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まとめ

ここまでで、自分でいびきを改善するための5つの方法についてご紹介しました。いびきの直接的な原因は、気道が狭まることにあり、その原因を解消してあげることでいびきをなくすことができます。

これらの方法で解消できない、またあてはまらないという場合は、専門の医師がいるいびき外来を訪問し、相談をしながら一緒にいびきを改善していって下さい。

いびきを改善し、あなたがパートナーや友人達と気持ちよく一緒に眠れる日がくることを願ってます。本記事が、あなたのその日に少しでもお役に立てていれば幸いです。

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