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夜、タクシー、自動車、駅

いびきで悩む人が今日から自力で実践出来る、6つのいびきの治し方

夜のタクシー

人生のうち一度は誰しもが必ず出くわす睡眠時のいびき。それは自分自身であったり、家族や友人、恋人、公共の乗り物等では赤の他人のいびきを聞くこともあるでしょう。よってとても身近な物なので、少しいびきを聞いたくらいでは取り立てて騒ぐような人はいないでしょうが、はっきり言って、本当に健康な人はいびきをかきません。言い換えれば、いびきをかくということは健康な体ではないということを意味しています。

又、いびきはどういった仕組みで音が鳴っているのかご存知でしょうか。一見して、ただのいびきに思えるその症状には思わぬ病気が隠れていることもあります。さらに、いびきをかくこと自体が健康に悪影響を及ぼすのです。当事者は気付きにくい上に、周囲には多大な不快感を与えるいびき、是非とも撃退したいですよね。

そこで本記事では、さまざまないびきの原因や、病院に行かずともいびきを治せる方法をお教えしたいと思います。多忙であったり、いびきくらいでと軽んじていたりして病院に行かないでいる方は必見です。

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いびきについて知ろう

まず、いびきには大きく分けて3種類ありますのでご紹介します。

1.単純いびき症

眠る男

これが世間一般的に「いびき」と呼ばれている症状です。睡眠中に、上気道(鼻腔・咽頭)を空気が通過するときに、主に軟口蓋(なんこうがい)という口腔上壁後方の柔らかい部分と、口蓋垂(こうがいすい)といういわゆるのどちんこと呼ばれる部分などが振動して音が発生しています。疲れているときなど心身に負担が大きいと発生しやすく、呼吸が止まったりはしないので、命にかかわる病気にはなりにくいですが、これを慢性的にしていると、それが発端となって様々な病気や疾患に繋がっていく可能性もあります。

2.睡眠時無呼吸症候群

通常の一定のリズムではなく、しばらく無音の後、著しく大きないびきを発する傾向と特徴を持っています。この無音のときに呼吸停止または低呼吸となっていて、脳に血液や酸素が十分に行き渡らなくなり、脳細胞に多大なダメージを与え、日中に眠気や疲労感、頭痛などの症状を伴います。

3.上気道抵抗症候群

こちらも呼吸が止まったりすることはありませんが、上気道が狭くなったことでいびきをかき、日中に激しい眠気に襲われたり、睡眠時には必ずいびきをかいたりする症状のことです。この症状は脳血管障害や心臓病、糖尿病などの初期兆候として現れる可能性が高いです。

しかしこれらのどれに当てはまるかというのは自分では判断しづらいですし、そもそもいびきをかいているという自覚がないという人も多いでしょう。ですから、次のような症状がある場合にはいびきを疑いましょう。

  • 朝起きたとき、喉がひどく渇いている
  • 寝起きなのになんだか疲れている
  • 睡眠時間は足りているのに熟睡感がない
  • 起床時に頭が痛かったり、重たかったりする
  • 肌荒れしやすく、化粧ノリも良くない

この他にも、集中力や判断力の低下により仕事や家事でうっかりミスをすることも多くなったり、自律神経のバランスの悪化でイライラ感をはじめ、うつ状態にも陥りやすいです。

いびきの治し方

いびきは、自分自身の健康を危ぶむだけでなく、そのうるささから周囲にかなりのストレスを与えるものですので、人間関係の亀裂を生むこともあると言っても決して過言ではありません。とても恐ろしいものなのです。少しでも早く、せめて軽減させるために以下のことを振り返って実践してみて下さい。

1.禁酒・禁煙

一番有名なところとも言える、飲酒と喫煙。まずアルコールは筋肉を緩める為、上気道を塞ぎやすくなり、狭くなった気道がのどの粘膜を振動させて、いびきが起こりやすくなります。飲酒はおつまみなど食事の量を増やし、肥満の原因にも繋がりますので、禁酒までは無理でも最低限、寝る前や深酒は控えましょう。次にタバコは、気管や喉が荒れて炎症を起こし、上気道を塞いでいびきを発生させることがあるのです。又、血中酸素不足を助長するので、睡眠時無呼吸症候群の場合には大きな悪影響があり、命の危険もあるほどです。いびきを治したいと考えるならば、しっかり禁煙を行いましょう。

2.睡眠環境の改善

布団などを定期的に洗濯していますか。家ダニ、ノミなどの微生物を増殖させることが呼吸に影響します。ハウスダストも然りですので、掃除洗濯を怠らず、常に清潔な環境を保つ努力をしましょう。

3.枕と寝る姿勢

案外、枕の高さを変えるだけで、いびきが治ることもあります。高すぎる枕は舌が喉の奥に落ち込みやすく、いびきの原因になります。仰向けも良くないと言われていますが、どうしても仰向けに寝る場合は首の下に折りたたんだタオルを敷くと良いです。うつ伏せに寝る場合は、お腹の下にもう一つ枕を置きましょう。ちなみに一番いびきが出にくい体制は横向きです。

4.鼻詰まりを解消する

鼻詰まりの解消がいびきの防止に繋がることから、寝るときに鼻の下にメンソレータムなどを塗ったり、寝る前に膝から下にシャワーを温冷交互にかけると快眠を促し、鼻詰まりにも効果があるそうです。

5.口腔体操

口の中で舌をぐるぐる回します。このとき口は閉じておいて下さい。舌は、歯茎に沿って、出来るだけ大きく回してください。右回りと左回りを交互に20回ずつぐらい、休まず行ないます。これを1日2~3分かけてやることで、3日程度で全くいびきをかかなくなるほど即効性があり、多くの人に対して効果も大きいようです。

6.ツボ押し

刺激することによっていびきが改善されるとするツボはいくつかありますが、特に効果があるのは「天突(てんとつ)」と言われる鎖骨と鎖骨のちょうど真ん中の大きくくぼんだ所に位置するツボです。咳やたん、喘息にも効果があり、1日8回、人差し指でゆっくり指圧すると良いそうですが、面倒な場合はここに直径5ミリ~7ミリほどの大きさのアルミホイル球を作り、セロテープ等で貼って寝ると良いそうです。

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: 146

まとめ:いびきを治して心も体も良好に

いびきが気になって友人や恋人との旅行にいけないなんて方もいらっしゃるでしょうが、冒頭で申し上げたように健康であればいびきはかきません。又、少しばかりのいびきならばご愛嬌で済まされることでしょう。必要以上に神経質になる必要はないのです。ただ、諦めて放置する前に、ご紹介した6つのいびき防止策はぜひ実践していただきたいと共に、日頃から規則正しく美しい生活をするよう心がけましょう。するといびきが治るだけでなく、その他の病気も防ぐことに繋がりますので、体が健康になると共に、一層頑張ることの出来る活力が湧き出たり、心の余裕によってより一層人に優しくなれるなんてこともあるかも知れません。さらに変化するのは自身だけでなく、毎晩いびきがうるさい人が突然いびきをかかずに静かに眠るようになったら、きっと周りの反応もずいぶんと変わってくるはずですよ。

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