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爆睡している猫
爆睡している猫

快眠ですっきり!4つのステップでぐっすり快眠できる快眠方法

爆睡している猫

「布団に入っているのに何時間寝れない…」「朝起きた時に寝た感じがしなくて日中もすっきりしない」あなたはこのようなお悩みをお持ちではないでしょうか?

快眠するには、快眠するための方法があり、それらの正しい方法に従うことで快眠を得て心身に休息を与えることができます。本記事で紹介する4つのステップで快眠する方法をご参考にして頂き、是非快眠を手に入れて下さい。

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1.快眠するために就寝前はリラックスモードに切り替える

まず、快眠を得るために最も重要なことは、深い睡眠をとることです。睡眠は「長さ×深さ」によってその質が決まります。多くの場合、深い睡眠をとれていないことが、すっきりと起床することができない原因です。

また、睡眠は睡眠直後の3時間に最も深い睡眠が現れ、時間が経過するにつれ徐々に浅い睡眠が多くなっていきます。なので、快眠を得る上で大切なことは、就寝前にリラックス状態をつくり、睡眠直後にすとんと深い睡眠におちることなのです。

では、就寝前にリラックス状態になる方法と、身体への刺激を避ける行動について、それぞれ見ていきましょう。

1−1.リラックスモードに切り替える5つの手順

睡眠後にすとんと深い睡眠におちるために、就寝前に次の5つの行動をとってリラックス状態になりましょう。

  1. 就寝1時間前に38〜40℃程度のぬるま湯に20分くらいつかり身体を温める。身体が芯から温まり体温が低下していく時に眠気がおこります。お気に入りの入浴剤を入れて香りを楽しむことで、よりリラックス効果が得られるでしょう。
  2. ホットミルクやココアを人肌程度の温度に温めて飲む。牛乳に含まれるトリプトファンという成分が眠気を促す成分を生成し、眠気を促してくれます。また、これを習慣付けすることで、身体に寝る時間ですと教えるプラシーボ効果を得ることができます。
  3. クラシックやリラグゼーションCDなどα波が出る音楽を利用してリラックスする
  4. 光の刺激が少ない橙色の間接照明に切り替える
  5. ゆーっくり無理なくストレッチする

これらの方法を実行することで、身体をリラックス状態にすることができます。

1−2.身体に刺激を与える行動をしない

次に、リラックス状態を阻害する要因を、少なくとも就寝1時間前から遠ざけることが大切になります。身体に刺激を与えないためには、以下のことに気をつけて下さい。

  • カフェインを含むコーヒーや紅茶などを口にしない
  • スマートフォンやPCなど、電気機器の電源は落として画面を見たり大きな音を聞かない
  • 寝酒は脳を麻痺させ深い睡眠を妨げるのでしない
  • 仕事や悩み事は、就寝1時間前はしないとルールづけする
  • 大きな音が耳に入らないようにカーテンや耳栓などで対策する

これらの準備をすることで、あなたは就寝前にリラックスモードになり、寝つきやすくなり、また熟睡することができます。是非、実践してみて下さい。

2.快眠するために睡眠環境を整える

快眠を得るためには、就寝前にリラックス状態になる準備をするだけでなく、就寝後もリラックス状態を保つように工夫することが大切です。

以下で、就寝中にリラックス状態を保つための方法について確認していきましょう。

2−1.寝室の環境と快眠グッズ

快眠を得るためには、まず就寝中も快適に過ごせるように寝室の環境を適切な状態にすることが大切です。寝室の環境においては、以下の3つのポイントをチェックして調整するようにしましょう。

  • 室温:夏は26〜28℃、冬は18〜23℃程度が快眠に適切な室温です。就寝前後の1〜2時間はこの室温になるように調整しましょう。
  • 湿度:快眠に適切な湿度は50%前後です。クーラーの除湿モードなどを利用し、50%前後の湿度を維持できるように調整しましょう。
  • 音:睡眠中も耳からの刺激が脳に刺激を与え、深い睡眠を邪魔してしまうことがあります。パートナーのいびきや外から騒音がある場合は、しっかりとカーテンや耳栓などで対策をしましょう。

これらの睡眠環境を整えるためには、睡眠グッズを利用すると便利です。睡眠グッズの選び方については、快眠グッズで睡眠を改善!仕事の効率を上げる快眠グッズの正しい選び方の記事で詳しく説明しているので参考して下さい。

2−2.あなたに合う寝具を使う

次に、就寝中のあなたの身体をリラックス状態に保つために、ベッドや枕をあなたに合うものにすることが大切になります。

あなたに合っていない枕やベッドを利用していると、余計な負荷があなたの身体にかかり、深い睡眠をとれないだけでなく、負荷が蓄積することで頭痛や肩こり、腰痛などを引き起こします。

寝具を選ぶ際には、寝具の重要なポイントをしっかりと理解して、専門家にアドバイスをもらうなどして、あなたに合う寝具を選ぶようにしましょう。

快眠するための枕を選ぶ方法については、快眠できる枕を選ぼう!あなたを快眠に導いてくれる快眠枕を選ぶ方法の記事で詳しく説明されているので、是非参考にして選んで下さい。

3.快眠するために生活リズムを安定させる

快眠を得るためには、就寝前、就寝中だけでなく、日中の生活リズムを安定させることがとても大切です。

あなたの身体には体内リズムがあり、各体内器官の活動ペースや体温をはじめ、ホルモン分泌なども、リズムに沿って行われています。

生活リズムを安定させてあげることで、活動したい時に身体も活動する状態になり、就寝したい時に身体も就寝する状態になってくれます。

では、一つ一つの項目について確認していきましょう。

3−1.起床・食事する時間を同じにする

まずは、起床する時間と食事する時間を同じにすることが大切です。毎日同じ時間に行動することで、身体もその行動に合わせてリズムを調整してくれます。

また、特に夜10時以降についつい夜食をとってしまったりすることもありますが、就寝に向けて身体がリラックス状態になっていくのに対し、身体に刺激を与えてしまいリズムを崩す原因になるので、できるだけ避けるようにした方が良いでしょう。

3−2.起床したらすぐに太陽の光を感じにいく

体内リズムを整えるうえで欠かせないことは、朝起床したら太陽の光を浴びるということです。

人間の体内リズムは太陽の光を浴びることでリセットされます。また、太陽光を浴びることでセロトニンという覚醒ホルモンが分泌され、日中の活動を助けてくれます。そして、このセロトニンが分泌されてから14〜16時間程度後にメロトニンという眠気を促すホルモンが分泌されるのです。

よって、起床して太陽の光をしかりと浴びることで、日中の活動に活力を与え、就寝前に眠気を引き起こすことができるのです。

4.快眠するために自分に必要な睡眠時間を知る

ここまでで、快眠を得るための具体的な3つの方法についてみてきました。最後に、これらの方法を活かすためにあなたに必要な睡眠時間を把握することが大切です。

必要な睡眠は人によって異なり、あなたに必要な睡眠がとれていないとそれは睡眠不足となって日中の集中力や思考力の欠如、頭痛などを引き起こしてしまいます。

あなたに必要な睡眠時間を把握するために、以下の方法を実行しましょう。

  1. まず、あなたの起床したい時間を決め、毎日同じ時間に起床するようにします。この計測期間中は休日も同じ時間に起床するようにして下さい。
  2. 次に、上記の快眠を得るための方法を実行して就寝し、起床時の目覚めの良さと日中の活力について評価します。
  3. 前日の睡眠から15分程度ずらしていき、同じように評価をおこなっていき、あなたが気持ちよく目覚め、活力に溢れた状態で日中を過ごせる睡眠時間を見つけます。

起床する時は、脳が覚醒しているレム睡眠と呼ばれる時間帯に起床することで気持ちよく目覚めることができます。そしてこのレム睡眠は90分のサイクルで繰り返される睡眠のうち、20分程度の割合で現れています。よって、15分程度で睡眠時間をずらしていくことで、あなたのレム睡眠の時間帯、つまり気持ちよく目覚められる時間帯を見つけ出すことができるのです。

また、起床時は気持ちよく目覚められたにも関わらず、日中に集中力や思考力の欠如、眠気等の症状がある場合は、睡眠の深さが長さが足りていないということなので、ここまで紹介してきた方法を再度確認して実行し、深い睡眠をとるようにするか、睡眠時間を伸ばすかを検討するようにしましょう。

新・王様の快眠枕
新・王様の快眠枕

posted with amazlet at 13.09.13
ビーチ (2008-09-01)
売り上げランキング: 87,286

まとめ

ここまでで、快眠を得るための具体的な4ステップについてご紹介してきました。普段そこまで意識することがない睡眠ですが、正しい方法を実行することで快眠が得られ、日中の活動の質を上げることができるようになります。

是非、本記事を参考にして頂き、快眠が得られるように行動していって下さい。あなたの快眠に本記事が少しでも貢献できたら幸いです。

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