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BGMでグッスリ!快眠に効果的な音楽の選び方・聞き方とは

音楽

快眠効果を得るためには脳がリラックスすることができる音楽を聴くことが重要です。

脳がリラックスした場合には、脳からアルファ波が出ている状態となります。アルファ派が出ており、脳がリラックスしている状態になれば、自然に安眠することができる状態になります。

そして音楽はアルファ波の活動を促進させるものがあります。そのため、快眠のためには音楽を聴くことが効果的です。

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音楽が快眠をいざなうのはどうして?

快眠中の猫

快眠を得るためには音楽を聴くことが効果的と言われます。音楽が快眠をいざなうのはどうしてなのでしょうか。

音楽に快眠効果があるのは、脳の働きが影響をしています。脳の状態は刻々と変化します。例えば、落ち着いている気分の時の脳の状態と緊張している時の脳の状態とは脳の状態が大きく異なります。この脳の状態を数値化・データ化したものを脳波と呼びます。脳波には様々な状態があり、アルファ波・ベータ波・シータ波・ガンマ波などの状態があります。

快眠に影響をするのはシータ波とガンマ波、そしてアルファ波です。シータ波とガンマ波は、脳が実際に快眠している状態の時の脳波です。そして、快眠を誘うためには脳からアルファ波が出ている状態にすることが重要です。即ち、アルファ波は脳がリラックスしている状態の時に放出される脳波ですので、アルファ波が活発な状態の脳になれば、快眠効果を期待することができると言えます。

そして、アルファ波を誘発する音楽が存在します。そのため、音楽の種類によっては快眠効果を期待することができるということになります。脳にアルファ波を誘発する音楽を聴くことで心地よい睡眠を得ることができるということです。

アルファ波をいざなう具体的な音楽の選び方と注意点

では、脳にアルファ波を発生させて、快眠効果をいざなう音楽としては具体的にどのようなものがあるのでしょうか。

一般的には、クラシックなどの音楽がアルファ波を誘うと言われますが、クラシックが常にアルファ波を誘うとは言えません。といいますのは、クラシック音楽が好きな方であれば、かえって脳が活性化してしまい、アルファ波がでなくなってしまうためです。

クラシック音楽が好きな方であれば、脳が活動的な状態となってしまい、快眠とは程遠い状態となってしまいます(なお、脳が活動的な時は脳からベータ波と呼ばれる脳波が出ています)そのため、必ずしもクラシック音楽を聴くことが快眠効果を生むわけではないということになります。

一般的にアルファ波を発生させて脳をリラックスさせ、快眠効果を得るためには、ご自身がリラックスすることができる音楽を選ぶことがポイントとなります。もちろん、リラックスすることができる音楽がクラシック音楽である場合には、クラシック音楽を聴かれることがおすすめできますが、児童向けの音楽や自然のせせらぎを録音した音楽がリラックスできるという方もおられます。

要は、ご自身がリラックスすることができる音楽を選ぶことがアルファ波の活動を活発化させて快眠効果を誘うということになります。つまり、快眠効果がある音楽は人それぞれ異なるということになります。常に快眠効果を誘う音楽が決まっているということではありません。

クラシック音楽など一般的に快眠効果があると言われているからといって、ご自身の快眠に効果的とは限らない点には注意が必要です。

音楽と組み合わせることでさらなる快眠効果を

快眠効果が期待できるのは、音楽だけではありません。他の方法と組み合わせることでなお一層の快眠効果を期待することができます。例えば、睡眠前にホットミルクを飲むなどの方法が快眠効果をより一層高めるためには効果的です。

また、食事は睡眠の2時間程度前には済ませてしまうこと、睡眠直前のお酒は控えること、睡眠時間を成長ホルモンが分泌される時間帯(深夜10時から2時まで)に合わせることなどでより良い快眠効果を得ることが可能となります。ホットミルクを飲むなどは、音楽を聴きながら同時にできるので、セットで行えば非常に良いということができます。

このように快眠効果を得るための方法は音楽に限るわけではないので、他のさまざまな方法とセットで気持ちがリラックスすることができる音楽を聴くことで一層の快眠効果を期待することが可能となります。

自律神経にやさしい音楽
メンタル・フィジック
デラ (2007-07-25)
売り上げランキング: 261

音楽で快眠効果を得る方法のまとめ

以上、述べましたことをまとめますと、音楽で快眠効果を得るためには以下のような点がポイントとなることになります。

  • 音楽で快眠効果を得るためには、アルファ波の活動を活発にさせて脳をリラックスさせることが重要
  • アルファ波の活動を活発化させて脳をリラックスさせるためには、ご自身がリラックスした気分になれる音楽を選ぶこと。クラシック音楽や自然のせせらぎなどが一般的には良いと言われるが、ご自身がリラックス出来るかどうかが最も重要なポイント
  • 音楽とセットで他の方法を組み合わせることで一層の快眠効果を期待することができる

子供の頃から私たちは「子守うた」を聞くなどして、音楽・メロディが私たちの心を休ませ、快眠を促進させることを経験的に知っています。音楽は人間が安らぐことができるように考え出された一種の発明品ということができるかもしれません。

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