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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。

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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。

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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。

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