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PCの前で居眠りしている男性
PCの前で居眠りしている男性

居眠りを防止しよう!居眠りの原因を理解して防止する4つの方法

PCの前で居眠りしている男性

居眠りを防止するためには、原因を理解することが欠かせません。

なぜなら、居眠りが起きる背景には生理的理由があり、「気合い」や「根性」で抗うことのできないものもあるからです。

居眠りの原因を理解し、その原因を解消することで、あなた本来の能力を発揮し、充実した毎日を過ごすことができるようになります。

そこで、本記事では 居眠りの原因を理解して防止する4つの方法についてご紹介していきます。現在、日中の居眠りで困っている方や、急激な眠気に襲われている方は、是非本記事を参考にして頂き、頭が抜群に回転する日中の時間を手に入れて下さい。

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居眠りを防止するために必要なこととは?

居眠りは、「十分な睡眠がとれていないことで、脳内疲労物質が溜まり、それを解消しようと脳が眠気を促すこと」でおこります。

そのため、緊張する重要な会議や、頭を使う仕事であるほど、より頭を活動させる必要があるため、反対に脳は休息を要求して眠気を促してくるのです。

居眠りをしたくてする人は居ません。居眠りの根本的な原因を解消するためには、脳内の疲労物質を解消するために、十分な睡眠をとることが大切です。

居眠りを防止する方法

居眠りを防止するためには、「根本的な治療と今すぐにできる防止方法を組み合わせること」が大切になります。

今すぐにできる防止方法を利用することで、直近の居眠りを防止することができます。しかしこの方法では根本的な解決にならないため、長期間の効果を望むことはできません。今すぐできる防止方法には、次のものがあります。

  • すぐに実践できる居眠り防止方法
  • グッズを利用する居眠り防止方法

また、根本的な居眠りの原因を解消することで、あなたはエネルギッシュに日中を過ごすことができるようになります。根本的な居眠りの防止方法には、次のものがあります。

  • 睡眠の質を改善する居眠り防止方法
  • 睡眠障害の治療を行う居眠り防止方法

では、この4つの居眠り防止方法について、次の項で見ていきましょう。

居眠り防止の4つの方法

繰り返しになりますが、居眠りを防止する際には、「今すぐにできる防止方法と根本的な原因を解消する防止方法を同時に行うこと」が最も効果的です。

以下で、それぞれの防止方法の具体的な内容について見ていきましょう。

すぐに実践できる居眠り防止方法

すぐに実践できる居眠り防止方法とは、「脳の活動を促進する活動を行うこと」です。

脳の活動を促進することで、休息を得ようとしている脳を刺激し、居眠りを引き起こす眠気を解消することができます。脳をの活動を促進する行動には、次のものがあります。

  • カフェインをとる:30分後に脳を覚醒する効果が出ます
  • 太陽の光を浴びる:セロトニンという脳を覚醒するホルモンが分泌されます
  • 眠気覚ましのツボを押す:血流が促進され、脳の活動が活発になります
  • 昼寝をする:効果的な昼寝は脳内の疲労物質を解消し、あなたにエネルギーをもたらします。

特に、昼寝は効果的にとることで夜の睡眠の2、3時間分にもあたると言われています。昼寝を行うときは、次の点に注意して下さい。

  • 昼寝の時間:15〜20分。30分以上の昼寝は、脳が熟睡するためのモードに切り替わってしまい、逆効果になる
  • 昼寝をする環境:静かで暗い場所で昼寝をとるとより効果的です。耳栓やアイマスクを利用することで、環境を生み出すことができます。

これらの方法を実践することで、一時的ではありますが、あなたの居眠りに誘う眠気を解消することができます。

グッズを利用する居眠り防止方法

現在は、「あなたが居眠りしてしまった瞬間に、音が鳴って起こしてくれるグッズ」があります。

これを利用することで、万が一居眠りしてしまった時に、すぐに起きることができるようになります。しかし、音がなるため、職場などでは使いづらいかもしれません。

居眠り防止グッズは下記のようなもので、耳にかけて一定の角度傾くと居眠りしたと判断し、音を鳴らす仕組みになっています。音が鳴っても大丈夫という方であれば、購入してみても良いでしょう。

睡眠の質を改善する居眠り防止方法

根本的な居眠りの原因を解消するためには、「質の高い睡眠をとり、心身に蓄積された疲労を解消すること」が必要になります。

なぜなら、睡眠の質が低く、心身に疲労が蓄積されることによって、その疲労を解消しようと脳が日中に眠気を促してしまうからです。

質の高い睡眠をとることで、心身共に十分に回復することができ、日中をエネルギッシュに過ごすことができます。

質の高い睡眠をとるためには、次の4ステップを実践することが必要です。

  • 深い睡眠をとるためにリラックスした状態になること
  • 深い睡眠を維持するために睡眠する環境を整えておくこと
  • 生活習慣を正し、体内リズムを整えること
  • あなたに必要な睡眠時間を把握し、確保すること

上記のステップを実践することで、質の高い睡眠をとることができます。具体的な方法については、睡眠の質を劇的に改善するための誰でも実行できる4つのステップの記事で詳しく紹介しておりますので、是非参考にして実践してみて下さい。

睡眠障害の治療を行う居眠り防止方法

また、居眠りは「ナルコレプシーなどの睡眠障害」が原因となっている場合があります。

上記の睡眠の質を改善する方法を実行し、それでも日中の眠気が改善されないという場合は、睡眠障害の診断と治療を行うことのできる専門の病院にかかることが必要です。

専門的な知識を持つ医師に相談することで、あなたもより安心して治療を行うことができるでしょう。睡眠障害の治療を行うことのできる病院の探し方は、睡眠障害や不眠症が疑われる場合の専門の病院の探し方の記事で詳しく紹介しておりますので、是非参考にしてみてください。

まとめ:現状の問題に対策をうちながら、根本的な問題を解消する

ここまでで、 居眠りの原因を理解して防止する4つの方法についてご紹介してきました。最後にもう一度、居眠りを防止する4つの方法について確認していきましょう。

  • すぐに実践できる居眠り防止方法
  • グッズを利用する居眠り防止方法
  • 睡眠の質を改善する居眠り防止方法
  • 睡眠障害の治療を行う居眠り防止方法

上記の方法を実践することで、日中の居眠りを解消し、あなた本来の能力と人間性を発揮することができるようになります。
現在、日中の居眠りで悩まされている方や、急激な眠気を何とか耐え忍んでいる方は、是非本記事を参考にして、居眠りを解消して充実した毎日を手に入れて下さい。

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