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風邪の症状が辛くて寝れない時の対処法

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風邪を早く治したいと思って早めに床に入っても、咳が止まらなかったり、鼻水が垂れてきたりして、なかなか眠れないということもあります。しっかり睡眠がとれないと疲労回復できず、風邪の治りも遅くなってしまいます。

そこで、風邪の症状が辛くて寝れない時におすすめの対処法を紹介します。良質な睡眠をとって、早く風邪を治しましょう。

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市販の風邪薬の成分を確かめる

薬

病院に行くまでの症状ではないという時には、市販の風邪薬を服用して風邪を治そうとする人も多いです。しかし、市販の鼻炎薬の中には偽エフェドリンという神経を苛立たせたり、不安や動悸を起こしたりする原因になる成分が含まれているものがあります。また、風邪による頭痛を緩和させるために、カフェインが含まれている風邪薬も多くあります。これらの成分によって、眠れなくなっている場合がありますので、自分が服用した風邪薬の成分をよく確認してみましょう。薬剤師に相談してみるのもいいです。

枕の高さを少し高くする

頭の位置が低いと、鼻の奥にたまっている鼻水が喉の奥や耳の方に逆流して、呼吸を妨げてしまうことがあります。枕を高くすることで副鼻腔の圧迫感を和らげて、より楽に鼻呼吸をすることができます。鼻がつまって寝苦しいという時に有効です。

お風呂に入る

お風呂に入ると、リラックスできるという効果もありますが、身体の温度が入浴することで上がって入浴後に下がり、この体温の低下が快適な睡眠を誘発してくれます。また、蒸気が鼻や胸のつまりを和らげてくれます。

お茶を飲む

咳をするとのどが乾燥します。喉が乾燥するとさらに咳がひどくなって寝れなくなります。温かいお茶をゆっくり飲むと、身体も温まるとともに、蒸気によって加湿効果も得られます。

また、カモミールやパッションフラワーなどのハーブティーは睡眠前のリラックス効果をもたらしてくれます。さらにお茶を飲むことで、水分補給ができますので風邪で水分が失われているときに効果があります。

水を枕元に置く

水分を摂りすぎると何度もトイレに起きなければならないと恐れてしまう人も少なくありません。しかし、鼻水や口呼吸、咳などの症状は脱水状態から引き起こされているとされています。夜中に咳が止まらない時には、枕元に用意している水を少し飲んで、咳を落ち着かせると眠りやすくなります。

昼寝のしすぎに気を付ける

具合が悪くて学校や仕事を休んでも、1日中昼寝をするのはよくありません。症状をよくするために睡眠は必要ですが、日中ずっと寝ていると、夜の睡眠の妨げになってしまいます。昼間はテレビを見たり本を読んだりしてリラックスして過ごすようにしましょう。

睡眠環境を整える

最適な睡眠環境には、涼しさと暗さ、静かさが必要と言われています。最近では、携帯電話やパソコンを持ち込まない環境がさらに必要です。

背中を温める

咳が酷くて寝れない時には、背中を温めるという方法が有効です。肩甲骨の間に、咳に関する神経や風邪に効くツボがありますので、背中を温めると咳を鎮める効果を得られます。

レッグウォーマーや湯たんぽを活用する

手足を温かくすることで眠りやすくなります。寝る前に手足をぐるぐる回すことで、血行を良くすることもできます。

靴下を履くという人もいますが、靴下を履くと温かいので脳が勘違いして自分で発熱しなくなります。そのため、逆に冷えてしまうということも言われています。また、締めつけることにより血行が悪くなってしまうこともあります。

あまり締めつけが強くないレッグウォーマーなど、足元は出ているけれどもふくらはぎは温められるような物を履くのがおすすめです。

また、湯たんぽは布団全体を温めてくれるので、暖房が苦手な方におすすめです。

鼻を温める

鼻づまりが辛くて寝れないというときには、鼻を温めるという方法があります。鼻を温めることで、鼻の粘膜の血流がよくなり、鼻の通りもよくなると言われています。やり方としては、温めたタオルを鼻にかけたり、お風呂の中で温かい蒸気をたくさん吸い込んだり、スチーマーを利用したりするなどがあります。専用の器具がなくてもできそうな簡単な方法です。

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まとめ:風邪の症状に合った不眠の解消法を取り入れよう

風邪の症状が辛くて寝れないという時、鼻づまりや咳、熱など寝れない原因となる症状は人それぞれです。その症状に合った不眠の解消法を取り入れて、質のよい睡眠がとれるようにしましょう。

風邪を早く治すには、しっかり寝て体力をつけることが大切です。風邪をひいたのに眠れないのは辛いですから、効果的な方法を実践して、少しでもよく寝られるようになることをお祈りします。

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Check Also

ミルクを飲む赤ちゃん

授乳中にも飲める風邪薬

授乳中はすべての薬を飲んではい …

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