Home / 健康 / 健康全般 / 睡眠 / 休憩の時間に適切な仮眠を摂るために役立つ5つの方法
眠る男性
眠る男性

休憩の時間に適切な仮眠を摂るために役立つ5つの方法

昼寝

日中に仮眠を摂る場合、最適な時間は10分から20分程、と言われています。これほど短い時間眠るだけで、果たして効果があるのだろうかと思われますか?

これは確かに効果的な方法です。仮眠はこれくらいの時間にしておくのが最適なのです。日中の短い仮眠は睡眠効果が高いと言われていますので、これほどの短い時間でも十分に効果を得ることができるのです。逆に日中長い時間の仮眠を摂ってしまうなら、夜しっかり睡眠を摂ることができなくなるでしょう。

仕事の合間に少しの時間仮眠を摂ることに関しては、様々な会社の中で色々な意見があります。それが最適だという会社もあれば、仮眠を摂ることを許さない会社もあるようです。

仮眠をすることができない職種もあるでしょう。例えば飛行機のパイロットは、離陸後自動操縦に切り替わったからと言って、仮眠を摂ることは許されません。また、見張りをしている兵士も途中で仮眠を摂るということは許されないでしょう。このような職業についている人たちは、規則正しく生活して、毎日しっかり睡眠を摂っておく必要があるでしょう。

とはいえ多くの会社では、仕事の休憩の時間中に仮眠を摂ることは許可されています。では休憩の時間に最適な仮眠を摂るためにどのような方法が効果的なのでしょうか?幾つかご紹介してみたいと思います。

スポンサーリンク

休憩の時間に最適な仮眠を摂るための方法

仮眠

休憩時間に最適な仮眠を摂るためには、寝すぎてしまうことを避ける必要があります。寝すぎを避けながら最適な仮眠を摂るためにはどのような方法が効果的なのでしょうか?幾つかご紹介してみたいと思います。

休憩の時間に最適な仮眠を摂るための方法その1:カフェインを飲んでから寝る

休憩の時間に最適な仮眠を摂るためには、長時間眠らないことが大切です。そのために、カフェインの覚醒作用を使うことができます。カフェインの覚醒作用は飲んでから15分から30分ほどで効果が表われると言われています。仮眠を摂る前にコーヒーを飲んでおくなら、起きなければならない時間に覚醒作用が働き、気持ち良く仮眠から目覚めることができることでしょう。休憩の時間に最適な仮眠を摂るためにカフェインを活用しましょう。

休憩の時間に最適な仮眠を摂るための方法その2:自分のデスクで寝る

休憩の時間に仮眠を摂る際、眠りやすいところで寝てしまうなら、起きるのが難しくなるでしょう。自分のデスクにうつ伏して仮眠を摂るなら、長い時間仮眠を摂ると体が痛くなり、必然的に起きなければならなくなります。その結果、15分から20分程度の最適な仮眠時間を摂ることができるでしょう。

とはいえ、あまりにも寝にくい状況で仮眠を摂るのは不可能です。仮眠を摂る時には専用のクッションや耳栓などを使うようにするなら、ある程度落ち着いて最適な仮眠を摂ることができるでしょう。

休憩の時間に最適な仮眠を摂るための方法その3:外食しない

昼休憩の時間に外食することが楽しみになっている人は難しく感じるかもしれませんが、仮眠するための時間を確保するためには、外食するよりもお弁当を持ってくる、もしくは社内食堂で済ませる、という方法が効果的です。そうするなら、食事をする時間が短縮でき、最適な仮眠を摂るための時間を確保することができるでしょう。昼休憩が短い会社に勤めているなら、この方法は効果的です。

休憩の時間に最適な仮眠を摂るための方法その4:食べ過ぎない

昼食を食べすぎるなら、体が食べ物を消化するのに時間がかかります。その結果強い眠気に襲われることでしょう。ちょっと仮眠するだけのつもりが寝過ごしてしまう、ということがあるかもしれません。休憩の時間に適切な仮眠を摂るためには、昼食を食べ過ぎないようにすることが大切です。腹八分目にとどめるようにしましょう。

休憩の時間に最適な仮眠を摂るための方法その5:仮眠できる職場を選ぶ

はっきりした理由が無いのにもかかわらず、仮眠を禁止する、もしくは過眠ができない状態にしている職場に勤めているなら、転職を考える必要があるかもしれません。従業員の体を気遣うことができない職場は、いずれ大きな事故を引き起こすことになるでしょう。休憩の時間に最適な仮眠を摂ることができるような職場選びが大切です。

脳も体も冴えわたる 1分仮眠法
坪田聡
すばる舎
売り上げランキング: 105,998

まとめ:休憩の時間に適切な仮眠を摂るように心がけましょう

この記事では、休憩の時間に適切な仮眠を摂るための方法についてご紹介しています。参考にしていただけたでしょうか?

休憩の時間に適切な仮眠を摂ることができるなら、午後からの仕事を効率よく行なう助けになるでしょう。適切な時間の仮眠を摂るように心がけましょう。また適切な仮眠を摂ることができる環境を整えることも大切です。是非この記事を参考にしてみてください。

スポンサーリンク

Check Also

寝室

快適なベッドルームにするためのコーディネート術

一日の疲れを取るためのベッドル …

112 comments

  1. Thank you for the good writeup. It in fact was a amusement account it.

    Look advanced to more added agreeable from you! By the way,
    how can we communicate?

  2. Hey I know this is off topic but I was wondering if you knew of any widgets I could
    add to my blog that automatically tweet my newest twitter updates.
    I’ve been looking for a plug-in like this for quite some time and was hoping maybe you would have some experience with something like this.
    Please let me know if you run into anything. I truly enjoy reading your blog
    and I look forward to your new updates.

  3. Wow, superb weblog layout! How lengthy have you ever been blogging
    for? you make blogging look easy. The whole glance of your
    web site is wonderful, as well as the content!

  4. Hello, i think that i saw you visited my site so i came to “return the favor”.I am trying to find
    things to improve my site!I suppose its ok to use some of your
    ideas!!

  5. Wonderful blog! Do you have any suggestions for aspiring writers?

    I’m hoping to start my own website soon but I’m a little lost on everything.
    Would you advise starting with a free platform like WordPress or go for a paid option? There are so many options
    out there that I’m completely confused .. Any tips?
    Thank you!

  6. Write more, thats all I have to say. Literally, it
    seems as though you relied on the video to make your point.
    You definitely know what youre talking about, why waste your intelligence on just posting videos to your weblog when you could be giving us something enlightening to read?

  7. Hi there all, here every person is sharing such familiarity, thus it’s pleasant to
    read this website, and I used to go to see this weblog everyday.

  8. I was curious if you ever thought of changing the layout of your site?
    Its very well written; I love what youve got to say. But
    maybe you could a little more in the way of content so people could connect
    with it better. Youve got an awful lot of text for only having 1
    or two images. Maybe you could space it out better?

  9. Everything is very open with a clear clarification of the issues.

    It was really informative. Your site is useful. Thank you for sharing!

  10. Your method of explaining the whole thing in this article is in fact pleasant,
    all be able to without difficulty be aware of it, Thanks a lot.

  11. I’m now not positive the place you are getting your info, but great topic.

    I must spend a while finding out more or figuring out more.

    Thank you for great info I was in search of this information for my mission.

  12. This article is in fact a nice one it assists new the web people, who are wishing in favor of blogging.

  13. you are actually a good webmaster. The website loading velocity is incredible.
    It kind of feels that you’re doing any distinctive
    trick. Moreover, The contents are masterwork.
    you’ve done a excellent job on this subject!

  14. I have been exploring for a little bit for any high-quality
    articles or weblog posts in this kind of house .
    Exploring in Yahoo I eventually stumbled upon this web site.
    Studying this info So i am glad to express that I’ve an incredibly excellent uncanny feeling
    I found out just what I needed. I so much for sure will make certain to do not put out of your mind this
    website and provides it a glance regularly.

  15. What i do not realize is if truth be told how
    you are now not really a lot more well-favored than you may
    be now. You’re very intelligent. You recognize therefore significantly with regards to this matter, made me
    for my part imagine it from so many various angles. Its like men and women don’t
    seem to be fascinated unless it is something to do with Girl gaga!
    Your individual stuffs nice. At all times deal
    with it up!

  16. With havin so much content do you ever run into any problems of plagorism or copyright violation? My blog has a lot of completely unique content I’ve either created myself or outsourced but it seems a
    lot of it is popping it up all over the internet without my agreement.
    Do you know any ways to help reduce content from being stolen? I’d definitely
    appreciate it.

  17. Great blog right here! Also your website so much up very fast!
    What host are you the use of? Can I am getting your affiliate hyperlink in your
    host? I desire my website loaded up as quickly as yours lol

  18. Hey There. I found your blog using msn. This is a really well written article.

    I will make sure to bookmark it and return to read more of your useful info.

    Thanks for the post. I’ll definitely comeback.

  19. Whats up are using WordPress for your site platform?

    I’m new to the blog world but I’m trying to get started and create
    my own. Do you require any coding expertise to make your own blog?
    Any help would be really appreciated!

  20. Greetings from Ohio! I’m bored to tears at work so I decided
    to browse your site on my iphone during lunch break. I enjoy the knowledge you present
    here and can’t wait to take a look when I get home. I’m shocked at how fast your blog loaded on my cell phone ..
    I’m not even using WIFI, just 3G .. Anyways, great site!

  21. Hi there would you mind letting me know which hosting
    company you’re working with? I’ve loaded your blog in 3 completely different web browsers and I must say this blog loads a lot faster
    then most. Can you recommend a good web hosting provider at a
    reasonable price? Cheers, I appreciate it!

  22. Hello, i think that i saw you visited my weblog so i came to “return the favor”.I
    am attempting to find things to improve my website!I suppose its
    ok to use some of your ideas!!

  23. I’m gone to say to my little brother, that he should also pay a visit this blog on regular basis
    to take updated from hottest gossip.

  24. Everything is very open with a really clear explanation of the issues.
    It was truly informative. Your site is useful. Thank you for sharing!

  25. I for all time emailed this blog post page to all my associates, because if like to read it afterward my friends will too.

  26. Wow, fantastic weblog format! How long have you ever been blogging for?
    you make blogging look easy. The whole glance of your site is great,
    as neatly as the content material!

  27. Ahaa, its good conversation about this piece of writing at this place at
    this web site, I have read all that, so now me also
    commenting here.

  28. You can definitely see your expertise within the work you write.
    The world hopes for more passionate writers like you who aren’t afraid to mention how they believe.
    Always follow your heart.

  29. Genuinely no matter if someone doesn’t understand then its up
    to other users that they will assist, so here it happens.

  30. Hi there all, here every person is sharing such familiarity, so it’s good to read
    this webpage, and I used to pay a visit this web site daily.

  31. This paragraph is actually a good one it assists
    new net people, who are wishing in favor of blogging.

  32. Hey would you mind letting me know which webhost you’re working
    with? I’ve loaded your blog in 3 different browsers and I must say this blog
    loads a lot quicker then most. Can you suggest a good hosting provider at
    a fair price? Cheers, I appreciate it!

  33. You made some really good points there. I looked on the web to find out more
    about the issue and found most individuals will go along with your views on this website.

  34. This is a topic which is near to my heart…
    Take care! Exactly where are your contact details though?

  35. Good day! This is kind of off topic but I need some help from an established blog.

    Is it hard to set up your own blog? I’m not very techincal
    but I can figure things out pretty quick. I’m thinking about creating my own but I’m not sure where to start.
    Do you have any points or suggestions? Thanks

  36. My relatives always say that I am wasting my time here
    at net, except I know I am getting familiarity daily by reading thes fastidious articles or reviews.

  37. Hello, i think that i noticed you visited my website so
    i got here to return the choose?.I’m attempting to to find
    things to improve my web site!I guess its adequate to use a
    few of your ideas!!

  38. Everything is very open with a precise clarification of the issues.
    It was truly informative. Your site is useful. Many thanks for sharing!

  39. This design is wicked! You certainly know how to keep a reader amused.
    Between your wit and your videos, I was almost moved to start my
    own blog (well, almost…HaHa!) Wonderful job. I really enjoyed what you had
    to say, and more than that, how you presented it. Too cool!

  40. I’m really enjoying the design and layout of your blog.
    It’s a very easy on the eyes which makes it much more enjoyable for me to come here and visit more often. Did you hire out a developer to
    create your theme? Exceptional work!

  41. This post will assist the internet visitors for setting up new
    blog or even a blog from start to end.

  42. Wonderful work! This is the type of information that are meant to be shared
    across the web. Shame on Google for now not positioning this put up higher!

    Come on over and consult with my website . Thanks =)

  43. It’s appropriate time to make some plans for the future and
    it’s time to be happy. I’ve read this post and if I could I want to suggest you few interesting things
    or advice. Perhaps you can write next articles referring to this
    article. I wish to read more things about it!

  44. Very good blog! Do you have any tips for aspiring writers?

    I’m planning to start my own website soon but I’m a little lost on everything.
    Would you propose starting with a free platform like
    Wordpress or go for a paid option? There are so many choices out there that I’m totally overwhelmed ..
    Any tips? Kudos!

  45. I always emailed this weblog post page to all my contacts, since
    if like to read it afterward my friends will too.

  46. Do you have a spam problem on this site; I also am a blogger, and
    I was curious about your situation; we have developed some nice practices
    and we are looking to swap solutions with others, be sure to shoot me an email if interested.

  47. Good day! Do you know if they make any plugins to assist with
    SEO? I’m trying to get my blog to rank for some targeted
    keywords but I’m not seeing very good results.
    If you know of any please share. Appreciate it!

  48. I have learn a few excellent stuff here. Certainly price bookmarking for revisiting.
    I surprise how a lot attempt you set to make the sort of magnificent informative website.

  49. Incredible points. Outstanding arguments. Keep up the great effort.

  50. Definitely believe that which you said. Your favorite justification seemed to be on the web the simplest thing to be aware of.
    I say to you, I definitely get annoyed while people think about worries that
    they just don’t know about. You managed to hit the nail upon the top and
    also defined out the whole thing without having side-effects , people could take a signal.
    Will likely be back to get more. Thanks

  51. Do you have a spam problem on this blog; I also am a blogger, and I was curious about your situation; many of us have created some nice methods and we
    are looking to swap techniques with other folks,
    please shoot me an e-mail if interested.

  52. Very nice post. I just stumbled upon your blog and
    wished to say that I’ve really enjoyed browsing your weblog posts.
    After all I will be subscribing on your feed and I’m hoping you write
    again soon!

  53. I always spent my half an hour to read this weblog’s
    posts every day along with a cup of coffee.

  54. This piece of writing will assist the internet viewers for setting
    up new website or even a weblog from start to end.

  55. Hmm it appears like your website ate my first comment (it was super long) so I guess I’ll just sum
    it up what I had written and say, I’m thoroughly
    enjoying your blog. I too am an aspiring blog blogger but I’m
    still new to everything. Do you have any tips and hints
    for novice blog writers? I’d really appreciate it.

  56. Very rapidly this web site will be famous
    among all blogging users, due to it’s nice articles
    or reviews

  57. Appreciate this post. Let me try it out.

  58. I appreciate, cause I discovered just what I used to be
    looking for. You’ve ended my 4 day lengthy hunt!
    God Bless you man. Have a nice day. Bye

  59. Hi there! I’m at work surfing around your blog from my new
    apple iphone! Just wanted to say I love reading through your blog and look
    forward to all your posts! Carry on the fantastic work!

  60. I have been browsing online more than 3 hours today, yet I by no means discovered any fascinating article like yours.

    It’s lovely price sufficient for me. In my opinion, if all website owners and bloggers made
    just right content as you did, the internet will likely be much
    more helpful than ever before.

  61. Howdy! I could have sworn I’ve been to this blog before but after browsing through some of the post I realized it’s new to
    me. Nonetheless, I’m definitely happy I found it and I’ll be book-marking and
    checking back frequently!

  62. Please let me know if you’re looking for a article writer for your site.
    You have some really good posts and I think I would be a good asset.
    If you ever want to take some of the load off, I’d love to write some articles
    for your blog in exchange for a link back to mine. Please send me an email if interested.
    Thank you!

  63. Howdy! Do you know if they make any plugins to assist with Search Engine Optimization? I’m trying to get my blog
    to rank for some targeted keywords but I’m not
    seeing very good gains. If you know of any please share.
    Cheers!

  64. Greetings from California! I’m bored to death
    at work so I decided to browse your site on my iphone during lunch break.
    I enjoy the info you present here and can’t wait to take
    a look when I get home. I’m amazed at how fast your blog loaded on my phone ..
    I’m not even using WIFI, just 3G .. Anyhow,
    superb site!

  65. My brother suggested I might like this web site.
    He was totally right. This post truly made my day. You can not
    believe just how much time I had spent for this info!
    Thanks!

  66. It’s awesome to visit this site and reading the views of all colleagues about this paragraph, while
    I am also eager of getting familiarity.

  67. I’m not sure exactly why but this website is loading very
    slow for me. Is anyone else having this problem or is it a
    issue on my end? I’ll check back later and see if the problem still exists.

  68. Do you mind if I quote a couple of your articles as long as I provide credit and sources back to your
    blog? My website is in the very same area of interest as yours and my users would genuinely benefit from some of the
    information you present here. Please let me know if this ok with you.
    Thanks!

  69. I am sure this paragraph has touched all the internet viewers, its
    really really pleasant paragraph on building up new blog.

  70. I like the helpful info you provide in your articles.
    I will bookmark your blog and check again here frequently.
    I’m quite certain I’ll learn many new stuff right here!
    Best of luck for the next!

  71. Hello it’s me, I am also visiting this web page on a regular basis, this web site is actually nice and the viewers are in fact sharing pleasant thoughts.

  72. I like the valuable information you supply for your articles.
    I will bookmark your blog and test once more right here frequently.
    I am reasonably sure I will learn a lot of new stuff proper right
    here! Best of luck for the following!

  73. constantly i used to read smaller articles or reviews that also clear their
    motive, and that is also happening with this article which I am reading here.

  74. Terrific post however I was wondering if you could write a litte more on this topic?
    I’d be very thankful if you could elaborate a little bit more.
    Bless you!

  75. Pretty nice post. I just stumbled upon your weblog and wished to say that I’ve truly enjoyed browsing your
    blog posts. In any case I will be subscribing to your
    feed and I hope you write again very soon!

  76. Hi there every one, here every person is sharing
    such experience, therefore it’s good to read this webpage, and I used to pay a quick visit this blog all the time.

  77. Hello! I could have sworn I’ve been to this blog before but after
    looking at some of the articles I realized it’s new to me.
    Regardless, I’m definitely pleased I stumbled upon it and
    I’ll be book-marking it and checking back regularly!

  78. I like the helpful info you provide in your articles.
    I’ll bookmark your weblog and check again here regularly.

    I am quite sure I’ll learn lots of new stuff right here!
    Good luck for the next!

  79. Hello, this weekend is nice for me, for the reason that this moment i am reading this wonderful informative article
    here at my house.

  80. This paragraph will help the internet visitors for building up new website
    or even a weblog from start to end.

  81. Greetings! Very useful advice within this post!

    It’s the little changes that will make the most
    significant changes. Many thanks for sharing!

  82. Hi there! I know this is somewhat off-topic but I had to ask.
    Does operating a well-established website such as yours require a lot of work?
    I am completely new to writing a blog however I do write
    in my journal daily. I’d like to start a blog so I can share my experience and
    feelings online. Please let me know if you have any
    kind of suggestions or tips for new aspiring bloggers.
    Thankyou!

  83. Hi there, just became alert to your blog through Google,
    and found that it is truly informative. I’m gonna watch out for brussels.
    I’ll be grateful if you continue this in future. Lots of people will be benefited from your writing.

    Cheers!

  84. Hi there, just became alert to your blog through
    Google, and found that it’s really informative. I am gonna watch out
    for brussels. I will be grateful if you continue this in future.

    Lots of people will be benefited from your writing. Cheers!

  85. Greetings! I’ve been following your web site for some time now and
    finally got the bravery to go ahead and give you a shout out from Atascocita Tx!
    Just wanted to say keep up the fantastic job!

  86. Hello my friend! I wish to say that this article is amazing, nice written and
    come with approximately all important infos. I’d like to look more posts like this .

  87. Good post. I learn something totally new and challenging on blogs I stumbleupon every day.
    It will always be helpful to read through articles from other authors and use a
    little something from their web sites.

  88. What’s up everyone, it’s my first pay a quick visit at this site, and post is actually fruitful for me,
    keep up posting such articles.

  89. Hi, i read your blog from time to time and i own a
    similar one and i was just wondering if you get
    a lot of spam responses? If so how do you stop it, any plugin or anything you can suggest?
    I get so much lately it’s driving me insane so any support
    is very much appreciated.

  90. Hi there it’s me, I am also visiting this website daily, this website is genuinely pleasant and the viewers are actually sharing pleasant thoughts.

  91. Have you ever considered creating an ebook or guest authoring on other blogs?
    I have a blog based upon on the same ideas you discuss and would really like to have
    you share some stories/information. I know my audience would value your work.
    If you are even remotely interested, feel free to send me an e mail.

  92. It is really a great and helpful piece of information. I’m glad that you shared this helpful information with
    us. Please keep us up to date like this. Thank you for sharing.

  93. Hey there! Someone in my Myspace group shared this website with us so I came to take a look.
    I’m definitely loving the information. I’m book-marking and will be tweeting this to my followers!
    Superb blog and terrific style and design.

  94. Fantastic website. A lot of helpful information here.
    I am sending it to several friends ans also sharing in delicious.
    And of course, thanks in your sweat!

  95. Patente De Propecia [url=http://furos.xyz/lasix-cheap.php]Lasix Cheap[/url] Viagra Cialis Efectos Viagra Shop Online [url=http://kama1.xyz/order-kamagra.php]Order Kamagra[/url] Will Amoxicillin Casue A Kidney Infection Pattaya Kamagra [url=http://zol1.xyz/order-zoloft-tablets.php]Order Zoloft Tablets[/url] Levitra Uk Cheap Propecia De Remate [url=http://viag1.xyz/viagra-sample.php]Viagra Sample[/url] Buying Cheap Flagyl Tablets Buy Priligy In Europe [url=http://kama1.xyz/order-kamagra-tablets.php]Order Kamagra Tablets[/url] Long Term Side Effects Of Propecia Stendra Worldwide Usa Over Night [url=http://buyclomiphene1.xyz/clomid-price.php]Clomid Price[/url] Kamagra Dose Stendra Online Discount [url=http://prop1.xyz/prozac-drug.php]Prozac Drug[/url] Amoxicillin Betaseron Uk Buy Synthroid [url=http://prop1.xyz/online-prozac.php]Online Prozac[/url] Cialis Y Precio

  96. This paragraph presents clear idea for the new viewers of blogging,
    that in fact how to do running a blog.

  97. Hello there, You’ve done an incredible job. I will certainly digg it and personally recommend to my friends.
    I am confident they’ll be benefited from this site.

  98. When some one searches for his vital thing, therefore he/she needs to be available that in detail, so that thing is
    maintained over here.

  1. Pingback: Google

  2. Pingback: Lanchester

  3. Pingback: easy murphy bed

  4. Pingback: vintage collectibles

  5. Pingback: unique antiques

  6. Pingback: best jobs for working at home

  7. Pingback: g vibe

  8. Pingback: cheap cock rings

  9. Pingback: sex toys cleaner

  10. Pingback: sex toy butterfly

  11. Pingback: luxury bullet sex toy

  12. Pingback: ride sex toys

  13. Pingback: ean codes

  14. Pingback: 100% pure kona

コメントを残す

メールアドレスが公開されることはありません。 * が付いている欄は必須項目です