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起床した男
起床した男

起床障害克服に効果的!メラトニンの働きと増やし方について

起床した男

起床障害を克服するためには、メラトニンの働きを活性化させることが重要となります。
メラトニンは、通称、睡眠ホルモンと呼ばれ、体内の生活リズムを健全なものとして起床障害から回復させる働きをします。起床障害を克服するためには脳の働きにおいて、メラトニンを活性化させることが重要です。

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起床障害とはどのような症状!?

早朝

起床障害は、睡眠に何らかの問題を抱えてしまうという睡眠障害の一種です。起床障害は、単に「朝起きるのが遅い」「昨日夜ふかしをしてしまったので、朝起きれずに会社(学校)に遅刻してしまった」というようなものでなはなく、睡眠時間の長さが過剰となり(例えば1日14時間眠ってしまうなど)いくら周囲が起こそうとしても起きないような状態が起床障害です。

起床障害は、決まった時間に起きることができない程度が著しいものとなることによって社会生活上の問題が生じてしまいます。出勤時間にどうしても起きることができず、毎日遅刻してしまえば、仕事に差しさわりが出てしまうことは容易にご想像いただけるかと存じます。起床障害の原因として精神的な疾患がある場合もあります。起床障害の原因が精神的な疾患である場合には速やかに専門医の治療を受けることが必要です。

精神的な疾患が原因で起床障害となってしまっている場合には、起床障害以外にも様々な症状が併発することが通常ですので、それぞれの病気に応じて専門医の門を叩くことが重要です。これに対して、精神的な疾患などが原因ではないのであれば、個人的に治すことを試みることも可能です。

起床障害を治すメラトニン

起床障害に効果的と言われる物質として、メラトニンと呼ばれる脳内物質があります。メラトニンは通称、「睡眠ホルモン」とも呼ばれ、健全な睡眠生活のために大きな役割を果たす物質です。

具体的には、メラトニンは体内時計を調整する働きをします。人間の体の中には、朝になったら起きて、夜になれば眠くなるという働きを持つ体内のリズム(体内時計)があると言われています。(なお、一般の時計が24時間単位である一方で体内時計は25時間単位であると言われます)起床障害はこの体内時計の働きに乱れが生じてしまうことにより発症すると言われます。

つまり夜になっても体内時計が「眠くなる」という時間の針をささず、朝になっても「目が覚める」という時計の針を差さないというのが起床障害の状態です。この起床障害の原因が体内時計の乱れにある場合には、体内時計を元に戻す働きをする脳内物質の働きを活発化させることが重要です。そして体内時計の働きを正常に戻して起床障害を修復するのが、メラトニンということになります。

メラトニンの具体的な作用としては、朝に光を浴びることによって体内時計の針をスタート時点に戻すという作用をします。同時にメラトニンの分泌が停止します。そして、メラトニンは覚醒後、15時間程度を経た後に再度分泌されます。分泌されたメラトニンは体温を低下させ眠くなる状態を招きます。

このようにしてメラトニンは正常な睡眠リズムを戻す働きをする脳内物質であるため、睡眠リズムを正常に戻し、結果として起床障害を克服します。つまり、メラトニンが起床障害を治すという働きをするということになります。なお、起床障害とは異なりますが、メラトニンには、免疫力を高めてガンを防ぐなどの働きがあるなどといった効果があると言われています。

メラトニンを増やすためには

このように起床障害を克服するためには、メラトニンが大きな働きをすることになります。では、このメラトニンは、具体的にはどうすれば分泌増加を期待することができるのでしょうか。

メラトニンを増やす具体的な方法は、実は非常に身近な方法であることが多いのです。メラトニンを増やすためには、まず食事に配慮することで可能となります。例えば、納豆や豆腐などの大豆、チーズや牛乳などの乳製品を摂ることでメラトニンは増加します。これらは朝食に導入することが可能なものが多くあると言えます。

また、よく言われることですが、睡眠前にはテレビ・パソコンを控えるということもメラトニンの分泌を増やし、起床障害の克服につながります。テレビやパソコンの光を認識すると、朝の光と勘違いしてしまい、メラトニンが分泌されないことになってしまいます。そのため、起床障害克服のためには、夜、ある程度の時間でテレビやパソコンをやめるということも重要です。

さらに、青色にはメラトニンの分泌を増やすという働きがあると言われます。起床障害にお悩みの方は、パジャマの色を青色とすることも効果があるかもしれません。

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まとめ

このように起床障害克服のためには、メラトニンの分泌を増やすことが重要となります。
本文で述べたことをまとめますと、

  • 起床障害から精神的な疾患が疑われる場合には専門医の治療を受けること
  • 起床障害が精神的な疾患が原因ではないようであれば、メラトニンの働きにより起床障害を克服することが期待できること
  • メラトニンの働きを活性化させるためのポイントとしては、食事・生活リズム(テレビやパソコンを控える)に注意すること、青色を意識することなどが効果的

ということになります。

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