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仮眠している男性
仮眠している男性

効果的な仮眠をとろう!仕事の能率を上げる仮眠のメカニズムと4つの方法

仮眠している男性

「仕事や勉強中にどうしても眠くなってきて効率が落ちる…」「ついウトウトとしてしまってミスをしてしまう…」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?

毎日の疲労が蓄積してくると、仕事や勉強中にどうしても眠くなってしまいますよね。眠くなると、集中力が欠如したり、考える力が弱まったりと、なかなかいいことはありません。これらの問題を解決し、疲れたあなたに再びエネルギーを与えてくれるのが「仮眠」です。

本記事では、 仕事や勉強の効率をあげるための、効果的な仮眠をとる方法についてご紹介致します。是非参考にして頂き、あなた本来の集中力を取り戻して下さい!

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1.仮眠の効果

まず、仮眠によって効率が上がるメカニズムについてみていきましょう。

人間には、ホメオスタシスという生理的機能があります。ホメオスタシスとは、生物が自分の身体を正常な状態に維持しようとする機能のことです。この機能により、人間の身体は、疲労がたまるとそれを取り除こうと眠気を促すのです。

仮眠は、脳に一時的な休息を与え、疲労物質を取り除く効果があります。効果的な仮眠をとることができれば、夜の2〜3時間の睡眠にあたる効果が得られると言われています。仮眠を効果的にとることで、仕事や勉強によって脳に溜まった疲労物質を取り除き、集中力を維持できるようになるのです。

では早速、効果的な仮眠をとる方法について一つ一つ学んでいきましょう。

2.仮眠を効果的にとる方法

仮眠を効果的にとるためには、正しい方法で行うことが必要です。睡眠にはメカニズムがあり、間違った方法で仮眠をとってしまうと、眠気がよりひどくなり能率が落ちてしまうこともあるからです。

正しい仮眠をとるためには、

  • 効果的な時間
  • 効果的な体勢
  • 効果を増す一工夫
  • 効果的な起床方法

について学ぶことが大切です。以下で、一つ一つの項目について詳しく見ていきましょう。

2−1.効果的な仮眠の時間

まず、効果的な仮眠の時間に関しては、以下の2つのポイントがあります。

  • 仮眠は、15〜20分の間で行う
  • 仮眠は、眠気が起きる前にとる

仮眠は、15〜20分の間でとることが最も効果的です。 30分以上の仮眠をとった場合、あなたの自律神経は副交感神経というものが優位に立ち、脳は熟睡するモードになっていってしまいます。この状態になってしまうと、仮眠をとった後もしばらくは眠気が続いてしまうため、逆効果となってしまうのです。

また、仮眠を取る時間帯については、眠気が起きる前にとるとより効果的です。なぜなら、眠気が起きるということは、既に脳に疲労物質が溜まりすぎたということだからです。眠気が起きる前に脳に休息を与えることで、あなたは集中力を維持しながら、仕事や勉強に取り組んでいくことができるのです。

2−2.効果的な仮眠の体勢

効果的な仮眠の体勢に関しては、以下のポイントがあります。

  • イスに座ってもたれかかった状態でとる
  • 机にうつぶせになったり、ベッドやソファで横になったりしない

仮眠の目的は、あなたの脳内に溜まった疲労物質を取り除くことです。そのため、身体を休ませる必要はありません。たしかに、横になったり、うつ伏せになって仮眠をとると、身体の状態はとても楽になります。しかしそのことにより、あなたは熟睡しやすくなってしまい、その結果起床後も眠気が続いてしまうということになります。

仮眠をとる場合は、その目的である脳の疲労をとるということに集中し、イスにもたれかかった体勢で仮眠するようにしましょう。

2−3.効果的な仮眠のための一工夫

仮眠をより効果的にとるためには、以下の3つの工夫をとりいれるとより良いでしょう。

  • 仮眠を取る前に、コーヒー等カフェインを含む飲み物を飲む
  • 耳栓を使用し、耳からの刺激を遮断する
  • アイマスクを使用し、目からの刺激を遮断する

カフェインには脳の覚醒効果があります。そして、カフェインの効果は摂取してから約20〜30分後に現れます。そのため、仮眠前にカフェインをとることで、ちょうど起きるタイミングで脳が覚醒し、眠気をとばして集中力を得やすくなります。

また、脳を休ませるためには、刺激を与えないことが大切になります。仮眠をする際にあなたに刺激を与える要因としては、音と光が挙げられます。もしオフィスや学内で仮眠をとる場合は、耳栓やアイマスクを利用し、脳に与える刺激を遮ることで、より効果的な仮眠をとることができます。

2−4.効果的な仮眠の目覚め

効果的な仮眠を得るために、起きた時に次のポイントを実行して下さい。

  • 太陽の光に1分以上あびる
  • 冷たい水を飲むか顔を洗う

起床後は、脳を休息状態から活動状態にしてあげることが大切です。脳が活動状態になるためには、強い刺激を与えることが必要です。特に効果的なのは光で、太陽光に1分以上浴びることで、あなたの脳を活性化する物質が分泌されます。

また、冷たい水を飲んだり、顔を洗ったりすることも脳に良い刺激を与えます。

まとめ

ここまでで、効果的な仮眠をとるためのメカニズムと4つの方法についてご紹介いたしました。仮眠は、あなたの疲れを取り除き、集中力と能率を上げるためにとても効果的です。仮眠を有効に利用することで、あなたはより成果をあげやすくなるでしょう。
効果的な仮眠をとるためには、時間、体勢、一工夫、目覚めの4つのポイントを大切にして下さい。

仕事や勉強、家事で疲れが溜まるとどうしても眠気は起きてしまうことです。是非、本記事を参考にして頂き、効果的な仮眠をとり、あなたの毎日を充実させていって下さい。あなたの活力溢れた日々に、本記事が少しでもお役に立てれば幸いです。

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