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短い仮眠を効果的に行なうために役立つ6つの方法

寝る男

仕事中にどうしても眠たくなった場合には仮眠する必要があるでしょう。適度に仮眠を取るためにはどうすれば良いのでしょうか?

仮眠は短く行なうというのが一番効果的な仮眠の方法です。仮眠を長く行ないすぎるなら、夜眠れなくなってしまうことでしょう。また仮眠から起きるのもつらくなります。仮眠の最適な時間は10分から20分と言われています。お昼ご飯を食べた後などに、それくらいの時間集中して仮眠を取るようにするなら、午後からの仕事を効率よく行なう助けになるでしょう。

では、短い仮眠気持ちよく行なうために役立つ方法はあるのでしょうか?この記事では仮眠を効果的に行なう方法を幾つかご紹介してみたいと思います。参考にしてみてください。

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短い仮眠を効果的に行なうための方法

仮眠の男

短い仮眠を効果的に行なうことができると、とても頭がすっきりとして、午後から頑張ろうと思えるようになります。ではそのような効果的な仮眠をどのように行なうことができるのでしょうか?幾つか役立つ方法をご紹介してみたいと思います。

短い仮眠を効果的に行なうための方法その1:アイマスク

昼に仮眠を行なう場合、回りの光が目に入ってしまい、良い仮眠を取ることが難しくなる場合があります。そのような場所でもしっかり仮眠を行なうために役立つのがアイマスクです。アイマスクは周りの光を遮断し、集中して仮眠をする助けになるでしょう。仮眠をしながら目の疲れも同時に取ることができるホットアイマスクも効果的でしょう。

短い仮眠を効果的に行なうための方法その2:耳栓

外部の音が気になって仮眠が難しい場合は、耳栓を活用しましょう。耳栓を付けるなら多少回りが騒がしくても気にすることなく仮眠をすることができます。先程ご紹介したアイマスクと並行して使用するなら、質の良い仮眠をすることができるでしょう。耳栓の使用も効果的に仮眠をするための良い方法です。

短い仮眠を効果的に行なうための方法その3:体を温める

仮眠とはいえ、体が冷えすぎているならよく眠ることはできません。質の良い仮眠を取るために毛布やひざ掛けなど体を温めることができるものを体にかけて仮眠するようにしましょう。仮眠は短い時間で摂る必要があるので、早く寝付くことが大切です。寒すぎたり暑すぎたりすることがないように、体温調整をしっかり行なうことが、仮眠をするための効果的な方法です。

短い仮眠を効果的に行なうための方法その4:カフェインを利用する

仮眠をする前にカフェインを摂っておくことも効果的な仮眠の方法です。カフェインには覚醒作用があるということは良く知られています。カフェインの覚醒作用は通常15分から30分程度かかって表われるものです。その覚醒作用が表われるまで仮眠することによって、普通に仮眠した場合よりもより高い覚醒作用を得ることができます。仮眠する前にコーヒーを飲んでおくなら、気持ちよく目覚めて午後からの仕事を行なうことができるでしょう。

短い仮眠を効果的に行なうための方法その5:仮眠専用のクッションを使う

オフィスの机にうつ伏して仮眠を摂るのであれば、仮眠専用のクッションを利用するのも良いでしょう。何も使わずに机にうつ伏して仮眠を摂るなら、体や顔が痛くなってしまうでしょう。仮眠専用のクッションを利用するなら、そのような体の負担を避けることができ、効果的に仮眠を摂ることができるでしょう。自分のデスクに仮眠用のクッションを置いておくと良いでしょう。

短い仮眠を効果的に行なうための方法その6:目が覚めた後は日光によく当たる

仮眠から起きた後に日光の光によく当たるようにすることは、仮眠からの目覚めを良くするための効果的な方法だと言われています。仮眠から覚めた後は外や窓際で1分以上日光浴を行ないましょう。太陽の光をしっかり浴びて深呼吸するなら、午後からまた頑張ろうという意欲が出てくるはずです。

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まとめ:自分に合った仮眠の方法を見つけましょう

この記事では、効果的な仮眠の方法についてご紹介致しました。参考にしていただけたでしょうか?

正しい方法で仮眠を摂ることは午後からの仕事に励むために役立ちます。仮眠は長い時間摂るのではなく短い時間に集中して摂ることが一番効果的な仮眠の方法です。短い仮眠を有意義に摂るための方法は色々あります。是非この記事を参考に、自分に合った仮眠の方法を見つけてみてください。皆さんが良い仮眠を摂るためにこの記事が役立つことを願っています。

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