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居眠り習慣から脱出しよう!居眠りを予防するための5つの対策

昼寝中の猫

居眠りしたくないと考える人は、色々な対策を試したことがあるのではないでしょうか?

居眠りというのは、コントロールできない強烈な眠気です。対策しても、居眠りしてしまったという経験もあると思います。

最近では居眠り対策グッズも色々ありますが、一時的な居眠り対策マニアになるばかりで、本質的な解決を避けている人も多いはず!授業中の居眠りや仕事中の居眠りは社会的評価が下がることにもつながります。さらに、運転中の居眠りは命にかかわります。居眠りしたくないと思っていても、身体が強制的に眠気を起こすのですからとても大変です。

居眠り予防にも個人差があり、自分に合った方法を探すしかありません。どうしても居眠りしたくない、居眠りできない環境にいる人は早目の対策で予防したいですね。居眠り対策の基本は生活習慣の見直しです。居眠りを予防する5つの対策をご紹介します。

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居眠りの原因を知った上での対策を

昼寝中の男

居眠りをしてしまう原因がわかれば、自分に合った対策法が探しやすくなります。居眠りというのは、身体が強制的に休息をしようとする欲求で、大抵は疲れによるものです。

人の身体は睡眠中、特に夜間の睡眠によって心身の疲れから回復させ、代謝を促進させています。しかし、回復に必要な睡眠の質や時間が不足すると、疲れからの回復ができずに、疲労を貯めこんでしまうのです。そうなると、身体は強制的にリセットをしようとします。これが居眠りにつながります。

脳内物質の問題によって、強烈な眠気が起こるとされる病気もありますが、その疾患率は多くありません。大抵の場合は、睡眠不足による疲れからの回復が十分にできていないことが多いようです。病気ではないか?薬で治らないか?と考える方も多いようですが、まずは生活習慣の見直しをすることが大切です。

手っ取り早くカフェインの摂取などを居眠り対策に考える人も多いと思います。確かに即効性がありますが、一時的な刺激剤は繰り返すうちに効果が薄れてきます。結局のところ、日々の習慣から変えていくのが一番の早道です。地味なようですが、基本から見直してみましょう。

居眠り対策その1.早寝早起きの習慣を

当たり前のようですが、居眠り対策には規則正しい生活が大切です。

学校や仕事で日中が忙しいと、自分の自由な時間として使えるのは夜に偏ってきますよね。リラックスタイムとして過ごしているうちに、いつの間にか夜更かししてしまうということも多いのではないでしょうか?

しかし、夜遅くまで起きていて、日中に居眠りをしていたのでは、自己管理ができていないという評価につながります。とはいえ、急に早寝をしようとしても、なかなか寝付けないですよね。そんな時は、休みの日の「早起き」から始めてみましょう。

大抵の場合、平日は遅く寝て早く起きるパターンとなり、居眠りしたくなります。そして休日に寝貯めをしようとするのではないでしょうか?休日に昼寝をすると、また夜は遅くなり、朝が辛くなります。このパターンを崩すのは、休日のリズムの取り方しかありません。

せっかくの休日はゆっくり寝たいと思いますが、居眠りという習慣から抜け出すために、休日は早く起きて、身体を動かすようにしましょう。

居眠り対策その2:寝酒をやめる

疲れて帰った後に飲むお酒はおいしいですよね。でも、寝る前まで飲んでいたり、寝付くために飲んでしまうのは、日中の居眠りを引き起こしやすくなります。

アルコールは交感神経を刺激し興奮状態を作ります。アルコールを摂取すると、ボーっとするためリラックスしているように感じますが、実は脳の反応が鈍くなって感じないだけの事。実際は、リラックスするどころか、ストレスを受けた時と同じ状態になっています。そんな興奮状態で眠りについても、睡眠は浅くなり、夜間覚醒につながります。

トイレも近くなり、夜に目覚めてしまいやすいと、十分な睡眠がとれなくなってしまいます。アルコールによる低血糖で、寝汗もかきやすくなり、そのためにミネラルも排出され、疲れからの回復力が低下します。

お酒を飲むなら寝る2時間前には飲み終わるようにしましょう。

居眠り対策その3:糖質を控える

居眠りは耐え難い眠気との戦いですが、寝不足に関係なく血糖値が下がった状態でも強烈な眠気が起こります。

血糖値とは血液中のブドウ糖の量の事。脳はブドウ糖をエネルギー源として利用していますが、血中の糖の量が減ると、脳の活動が低下してしまいます。つまりは、脳の危機と感じるわけです。

血糖値が下がっている時は、脳の機能を守るために脳の活動を休息させようとします。そんな脳の休息=居眠り、につながります。急激な低血糖の状態は、生命の危機と判断されるためこん睡状態になりますが、日々血糖値が不安定な場合、眠気によって意識を消失させ脳の機能を守ろうとするのです。

普段から、チョコレートや飴などを一日中食べていたり、甘いジュースやコーヒーが習慣になっている人は、血糖値が乱高下しています。そんな人は要注意。眠気覚ましのつもりが、どんどん居眠りの罠にはまっていますよ。

甘いものを食べたり、食事が炭水化物に偏っている人はまずは食事内容の見直しを。タンパク質をはじめ、必要な栄養素をとりながら、血糖値を安定させるのが居眠り予防の一番の対策となります。

居眠り対策その4:眠りの質を確かめる

睡眠も十分とっているし、甘いもの中毒でもない、お酒も飲めないのに、居眠りしちゃう!という人は、一度、眠りの質を確かめた方がいいかもしれません。

睡眠時に一時的に呼吸が止まってしまう睡眠時無呼吸症候群は、本人が自覚しにくい病気です。大きないびきなどで周囲から指摘されない限り自覚しにくく、一人暮らしでは気づけませんよね。

毎日居眠りをしてしまう、朝起きたら頭痛がする、身体がとてもだるい、などの症状があれば、睡眠時無呼吸症候群の検査をお勧めします。睡眠に関する専門医の病院がお勧めですが、無ければ近くの呼吸器内科で受診してみましょう。

夜中に自分のいびきで起きてしまったり、息苦しさを感じて飛び起きたことがある人は早目の受診をお勧めします。

居眠り対策その5:適度な運動で身体を疲れさせよう

睡眠不足になるつもりはないのに、眠れない日もあることでしょう。

そんな日が続いたら、身体を動かしてみましょう。現代社会はデスクワークが中心であり、思考やストレスなど、脳の疲れが出やすくなります。身体はまだ動けるのに、脳だけが休息のリミットが近づいてしまいます。そうなると、心身のバランスが崩れ、不眠やうつ症状などが出やすくなります。

居眠りを対策するには、筋肉も使いたいものです。筋肉も大切な臓器ですから、使わなければ衰えてしまいます。脳だけでなく筋肉も使い、バランスよく心身を疲れさせ、心地よい睡眠へとつなげましょう。

運動するなら軽いウォーキングがお勧めです。外に出るのが面倒だったら、家の中でその場足踏みでもOK。身体丸ごとが気持ち良い疲れを感じたら、夜間の睡眠時も眠りやすくなりますよ。

まとめ:居眠りという睡眠障害も生活習慣病

居眠りの対策をしたいと考えるときも手っ取り早いものを探したいですよね。

コーヒーやガム、カフェイン入りのドリンクなど即効性のあるものは沢山あります。覚醒成分が含まれる薬もあるほどです。しかし、一時的な刺激剤は継続できません。

居眠りの対策をしたいと考える人の多くは、頻繁に居眠りをすると感じています。その頻繁な居眠りに対策するには根本から見直すしかありません。

規則正しい生活なんて、わかっているけどできないものかもしれません。それでも、成功者の多くは一日のリズムが規則正しい場合が多いことを思えば、居眠りだけでなく、人生そのものを快適にする対策につながるのかもしれませんね。

居眠り対策は、地道に日常生活の改善から。一つでも取り組んでいただける事を願っています。

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