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常に眠たい、いつも眠たいときの原因と16の対処方法

「朝起きてから日中もずっと眠たい…」「昨日ちゃんと寝たのになぜか仕事中もずっと眠たい…」あなたはこのような経験をしたことはないでしょうか?

あなたが現在いつも眠たいと感じている場合、睡眠の質を改善することが非常に大切です。日中の眠たさの原因の多くは、質の低い睡眠と、体内リズムの乱れにあるからです。また、睡眠の質が改善されるまでの、日中の眠たさを一時的に解消するための方法を学ぶことも重要です。

本記事では、これらを踏まえた、いつも眠たいときの16の対処方法についてご紹介いたします。是非参考にして頂き、あなた本来の集中力で日中を過ごせるようにしましょう!

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1.あなたがいつも眠たい理由

まず、あなたの眠気を解消するためには、なぜいつも眠たいのか、その理由について理解することが大切です。あなたが日中に眠たさを感じる原因には、次の様なものがあります。

  1. 睡眠の質が低く、心身の回復が十分になされていない
  2. 就寝時間のばらつきや運動習慣の欠如などにより、体内リズムが乱れている
  3. ご飯の食べ過ぎ
  4. 午後の2時〜4時の眠気

日中の眠たさの理由のうち、3番目と4番目の理由は、人間の生理的な現象で一時的なものです。

食後は、胃などの消化器官に血液が集中していき、そのため脳へ循環する血液の量が減少するため眠気が発生します。お昼等に食べ過ぎてしまった場合、急激に眠気に襲われるのは、このような理由からです。
また、あなたの体内リズムが正常に働いている場合、眠気がピークを迎えるのは、午前4時と午後2時〜4時の2回です。そのため、午後2時〜4時の一時的な眠気は、人の身体にとって自然な状態であると言えます。

日中の眠たさの理由のうち、1番目と2番目の理由が、主にあなたの「いつも眠たい」を引き起こしている理由です。

夜の睡眠で脳が十分な休息を得られなければ、必要な休息をとろうと眠気を促してきてしまいます。また、体内時計の乱れは、夜は目が冴えているのに昼は眠たいという昼夜逆転の現象の理由にもなります。

そのため、あなたの「いつも眠たい」を改善するためには、質の高い睡眠をとる習慣を身につけることが最も効果的な対応策になるのです。しかし、習慣を身につけることは一朝一夕で叶うものではありません。少なからず時間がかかるため、その間も日中の眠たさに対処する必要があります。

一時的に、日中の眠たさを改善するには、「脳を覚醒させる」 ことが重要なポイントとなります。 脳を覚醒させることで、休息を得ようとしていた脳が興奮し、活動に適した覚醒状態になります。脳を覚醒させるには、 脳に刺激を与える行動をすること と、 脳を覚醒させる物質を摂取すること の2つの方法があります。これらの方法を学ぶことで、日中の眠たさを解消することができます。

ここまでで、あなたの「いつも眠たい」の原因と、解消するために必要なことについて確認してきました。「いつも眠たい」を解消するためには、

  • 睡眠の質を改善すること
  • 脳を覚醒する行動をとること
  • 脳を覚醒する物質をとること

の3点が重要になります。ではまず、睡眠の質を改善する方法について見ていきましょう。

2.睡眠の質を改善する方法

睡眠の質は、「長さ×深さ」によって決まると言われています。「いつも眠たい」と感じる多くの人は、「深い睡眠」をとることができていません。深い睡眠をとり、質の高い睡眠をとる習慣を身につけるためには、

  • 就寝前に、睡眠中のリラックスしている状態に近い状態になること
  • 睡眠中に、リラックスした快適な状態を保てるように準備をしておくこと
  • 体内リズムを整えるために、規則正しい生活を送ること
  • 自分に必要な睡眠時間を知ること

の4点が重要になります。具体的な実践方法については、今晩から安眠しよう!4つのステップでばちっと安眠する方法の記事で詳しく説明しているので、参考にして下さい。

また、現代はスマートフォンやPCの普及によりライフスタイル全般が変化してきています。その一つの影響で、不眠の原因となる行動を意識しないうちにとってしまっていることがあります。もし、「就寝前にスマートフォンをいじることがある」「夜遅くまでPCの前で作業をしていることがある」この2点に思い当たる節がある方は、現代型不眠とは?!あなたの不眠を引き起こしている原因と解消方法の記事も参考にしてみて下さい。

上記で紹介している記事を参考にして、質の高い睡眠を得ることで、あなたの「いつも眠たい」を改善していくことができます。では、睡眠が改善されるまでの間の「眠たい」に対応するための方法について、次の項で見ていきましょう。

3. 「いつも眠たい」を治す行動

「いつも眠たい」を治すためには、「脳を覚醒させること」が必要になります。脳を覚醒させるための一つの方法には、行動によって脳に刺激を与える方法があります。

眠りを必要としている脳を行動によって覚醒させることで、眠気をとばすことができるのです。脳に刺激を与える行動には、次のものがあります。一つ一つ確認し、あなたが実行できそうなものから試してみるようにして下さい。

3−1. 昼寝

昼寝は、脳の中にある疲労物質を取り除くための非常に効果的な行動です。

15〜20分程度、お昼休みなどを利用して昼寝をすることで、脳をリフレッシュさせることができます。しかし、30分以上の昼寝は逆効果になります。30分以上睡眠をとった場合、あなたの自律神経は副交感神経というリラックスした状態に切り替わり、熟睡するモードになってしまいます。

30分以上の昼寝は、その後も眠気が続き頭がぼーっとしてしまうため、昼寝をする場合は、必ず20分以内という時間を守るようにしましょう。仕事中に耐えられない眠気に襲われた場合は、トイレに行き、便座をしめ、その上に座って目を閉じ、10分程度仮眠をとることも仕事の効率を上げる手の一つです。

3−2. クール系の目薬を利用する

「いつも眠たい」の眠たさを取り除くためには、クール系の刺激の強い目薬を利用することも効果的です。この方法は特に即効性があるため、眠たさを感じることが多い人は、目薬をあらかじめ用意しておくと良いでしょう。

また、カップなどに液を注いで目全体を洗うタイプのものも、多くの刺激を与えてくれるため眠気解消には効果的です。

3−3. ツボをおして刺激を与える

  • 合谷…手のツボの一つに、「合谷」という刺激の強いツボがあります。場所は、手の甲側の、親指と人差し指が合流する部位の人差し指側の位置にあります。ここを、ぐりぐりと刺激することで脳に刺激を与え、一時的に眠たさを取り除くことができます。
  • 百会…頭の頭頂部に、「百会」という眠気を覚ますのに効果的なツボがあります。場所は、両耳と鼻の延長線が直角に交わる部分に位置しています。百会は脳に近い部分に位置しているため、あなたの指の腹の部分で、強すぎない程度の力で押し込むように刺激すると良いでしょう。

3−4. ストレッチをする

眠たさがおこる理由の一つに、血流の流れが悪くなっていることがあります。長時間同じ姿勢での仕事や勉強などは、肩や首、腰を固めていってしまいます。これらのコリは、血流を妨げ、脳に循環する血液の量が減る原因となります。そのため、30分に一度は各部位をストレッチするなどして、コリをおこさないように意識しておくことが大切です。

3−5. 人と話をする

人と話をすることは、脳にとって大変良い刺激になります。眠気を感じ始めた初期段階で、他の人に質問をしたり話かけたりすることで、脳に刺激を与え、眠気をとばすようにしましょう。

3−6. 冷たい水を利用する

冷たい、熱いといった温度による刺激も、脳に強い刺激を与えます。ギンギンに冷えた冷たい水を飲むことや、冷たい水で顔を洗うことも、脳に強い刺激を与え眠気をとばすことに効果的です。

しかし一方で、温かい飲み物は禁物です。温かい飲み物を飲むことで一時的に体温が上がり、その後もとの体温に向けて下がっていく時に眠気がおきてしまうからです。温度を利用して眠気を覚ます場合は、冷たい水を利用するようにしましょう。

3−7. 椅子の高さを変える

脳にとって「変化」は良い刺激になります。椅子の高さを変えたり、座席の位置を自分で変更できる場合は、それらを利用して眠気を覚ますことも効果的です。その他にも、デスクトップを変えてみたり、BGMをかけてみたりなど、眠気を感じ始めたら「変化」を脳に与えることを意識してみましょう。

3−8.歩く

二本足で歩行することは、実は大変難しいことで、これは脳にとって良い刺激となります。眠たさを感じたら、社内であれば違うフロアにいる人に質問をしにいく、など自分で眠たさを払拭するための習慣を決めておくのも良いでしょう。

4. 「いつも眠たい」を治す食べ物

「いつも眠たい」を一時的に取り除くためには、「脳を覚醒させること」が必要です。脳を覚醒させる一つの方法には、「脳を興奮させる物質を摂取する方法」があります。

香りや味に強い刺激を持っているものや、カフェインなど脳を覚醒させる物質を含んでいるものを体内に取り入れることで、脳を覚醒させ、眠気を飛ばすことができるのです。脳を興奮させる物質には、次のようなものがあります。

  1. ミント系など味や香りに強い刺激のあるガム系
  2. コーヒーや紅茶、緑茶などカフェインを含む飲み物
  3. チョコ…脳のエネルギー源のブドウ糖を含んでいる、テオブロミンという脳を覚醒する成分を含んでいる
  4. 栄養ドリンク
「いつも眠い~」がなくなる 快眠の3法則 (見て分かる実用書)
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まとめ

ここまでで、「いつも眠たい」の原因と、16の対処方法についてご紹介しました。「いつも眠たい」の原因は、睡眠の質が低いことがほとんどです。根本的に改善していくためには、上記で紹介した記事を参考に、質の高い睡眠の習慣を身につけることが大切です。

そして、睡眠の質が改善されるまでの眠たさを解消するためには、「脳を覚醒させるための方法」を学んでおくことが非常に効果的です。脳を覚醒させるためには、「脳が興奮する行動をとること」と「脳が興奮する物質を摂取すること」の2つの方法があります。

眠たさというのは誰にでも訪れますが、それが慢性的に続くとあなたの本来の能力を活かせずに毎日を過ごしてしまうことになります。是非、本記事を参考にして頂き、あなたの「いつも眠たい」を解消して下さい。あなたの活力に溢れた毎日に、本記事が少しでも貢献できれば幸いです。

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