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興奮して眠れない場合に役立つ効果的な対策方法

医者

興奮して眠れないという経験をされたことがあるでしょうか?興奮して眠れない原因には色々なことが関係しているでしょう。嬉しくて興奮する、驚いて興奮する、怒って興奮する、病気やケガで体が痛むときに興奮して眠れないということがあるでしょう。

興奮にはこのように色々な種類がありますが、興奮しすぎて眠れない状態が続くなら、日常生活にも支障が出てしまいます。興奮するのは悪いことではありませんが、それが眠れないほどにならないようにすることが大切です

では興奮して眠れない場合にどのような対策をとることができるのでしょうか?この記事ではその点に関して役立つ事柄を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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興奮して眠れない場合の対策方法

医師

では、興奮して眠れない場合の対策方法としてどのようなことが行なえるのでしょうか?ご紹介してみたいと思います。

興奮して眠れない場合の対策方法その1:腹式呼吸

興奮して眠れないときには腹式呼吸を試してみましょう。腹式呼吸方法はパニック障害に治療にも使われることのある方法です。腹式呼吸は立ったままでも座ったままでも行なうことができます。興奮して眠れないときにはベッドの上に起き上がって腹式呼吸を行なってみましょう。

腹式呼吸のポイントは、背筋を伸ばして座るもしくは立ち、息を吸うときと吐くときにお腹が出たりへこんだりすることがはっきりとわかるようにすることがポイントです。興奮して眠れない夜には是非試してみましょう。

興奮して眠れない場合の対策方法その2:筋肉を弛緩させる

興奮して眠れない場合は筋肉を弛緩させることも効果的です。筋肉を弛緩させるというのは、緊張した筋肉を緩めるという意味があります。興奮すると筋肉が緊張しますので、興奮して眠れない場合は試してみましょう。

筋肉を弛緩させる方法はストレッチが効果的です。夜興奮して眠れなくなった場合はベッドの上でストレッチを行なって筋肉を緩めるようにすると良いでしょう。また、息を止めて手足に力を入れ、数秒間それを保った後に一気に力を抜くという方法も効果的です。興奮して眠れない夜に試してみると良いでしょう。

興奮して眠れない場合の対策方法その3:音楽を聞く

興奮して眠れない場合には音楽を聞くことも効果的です。音楽は心と体をリラックスさせてくれます。夜興奮して眠れない時には癒し系のヒーリング音楽を聞いてみましょう。心と体を落ち着かせることができるはずです。

ヒーリング音楽が逆にストレスになるという人は自分の好きな比較的激しい曲でも良いでしょう。一番大切なのは自分の心を落ち着かせてよく眠れるようにすることです。興奮して眠れない夜には好きな音楽を聞いてみましょう。

興奮して眠れない場合の対策方法その4:お風呂に入る

興奮して眠れない夜にはぬるめのお風呂にゆっくり浸かると良いでしょう。お風呂にアロマを入れて入るならさらにリラックス効果を得ることができます。

お風呂にゆっくり入るなら副交感神経が活発になり、体をリラックスさせることができます。そうすると体の緊張も解けてゆっくり眠ることができるでしょう。興奮して眠れないときにはゆっくりお風呂に入ってみるのも効果的な方法です。

興奮して眠れない場合の対策方法その5:アロマオイル部屋で炊く

興奮して眠れないときにはアロマも効果的です。部屋の中でリラックスすることができるアロマオイルを炊いてみましょう。カモミールや柑橘系の植物のアロマ、クラリセージ、サイプレス、サンダルウッドなどのアロマは、心を落ち着かせてよく眠るための助けになるでしょう。興奮して眠れない場合はこのような方法も効果的です。

興奮して眠れない場合の対策方法その6:適切な治療を受ける

ケガや病気ゆえに興奮して眠れないのであれば、適切な治療を受けるようにしましょう。外傷であるならば、外科で診察してもらうことが必要です。また心の病気ゆえに興奮して眠れなくなっているのであれば心療科、内科で治療を受けることが必要です。適切な治療によって興奮して眠れない状態を緩和していきましょう。

まとめ:興奮して眠れない場合に効果的な方法を見つけて実践しましょう

この記事では興奮して眠れない場合に役立つ効果的な対策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?

興奮して眠れない状態が長く続くなら、体調を崩してしまう原因になるかもしれません。興奮して眠れない場合に効果的な対策方法はたくさんあります。自分に合った対策方法を見つけて実践するようにしましょう。是非この記事を参考にしてみてください。

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