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頭痛
頭痛

合わない枕が引き起こす怖い症状と自分に合った枕の選び方

頭痛

 
朝起きた時肩がすでにバリバリにこっている、頭痛がするなどのお悩みがある場合、もしかしたら枕が合っていないのかもしれません。枕が合っていないと様々な不快な症状を引き起こします。女性は首が細い分そのダメージを受けやすいそう。

こちらでは、合わない枕が引き起こす症状と合う枕の選び方をご紹介します。

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合わない枕

枕の働き

模型

胸椎には肋骨、腰椎には骨盤があるが、頸椎は何も支えがなく不安定です。加えて頭の重さは、成人では約5~6kgもあります。このため枕をした時に、硬さが少し合わないだけでも頭や首が簡単に圧迫されてしまうのです。頭や首が圧迫されると、神経が圧迫されたり血行が悪くなります。頸椎への圧迫や筋肉の緊張と血流悪化は、肩こりや頭痛、腰痛、いびき、頸椎ヘルニア、無呼吸症候群、骨粗鬆症、などを引き起こします。圧迫によって交感神経が刺激されるため、不眠やうつ病まで引き起こす可能性があるといいます。

寝返りの大事さ

あまり知られていませんが、寝返りはとても大事なものです。一晩に20~30回もするといわれる寝返りがしやすいかどうかは、枕の重要な要素です。睡眠中に寝返りが妨げられると首や肩に負担がかかるため、肩こりなどの原因になってしまいます。また、血液とリンパ液の流れが妨げられるなど、身体に大きな負担がかかり熟睡できなくなります。

合わない枕とは

一口に合わない枕といってもいろいろあります。高さや固さ、大きさなどが主に合わない原因になるようです。

枕の高さ
枕が高すぎると肩が浮いた状態になり、首が引けてしまいます。そうなると首や肩に負担がかかり、朝目覚めた時に首こりや肩こりを感じたりします。また朝起きて腰が痛い・重い感じがするなどの症状があるときは枕が高すぎる場合があります。仰向けの姿勢がつらくなるので、横向きの姿勢が多くなり、横向きに適した高さがないと、首にさらに負担をかけることになります。逆に、枕が低すぎると頭が下がってしまいます。すると頭や顔の血液の循環が悪くなり、朝の顔のむくみや、肩こり、頭痛の原因にもなります。

枕の固さ
固さが自分に合っているかどうかは、枕をしていてもよくわからないものです。枕が頭や首にピッタリ合っているように見えても、硬さが合っていないと体圧がうまく分散できず大きな負担がかかるのです。もし頭部を不安定にさせる、柔らかい枕で眠れば、頭部を安定させようと、首や肩周辺の筋肉は力を入れた収縮状態になります。そして筋肉がもたず寝返りを頻繁に打つようになり、結果的には常に眠りが浅くなり、疲労もとれず肩こりを引き起こすのです。

枕の素材
羽枕や質の悪い形状記憶枕など頭が沈みすぎる枕は、両サイドとの高さのギャップのため寝返りが妨げられてしまいます。特に睡眠中に高さが変ってしまって、低くなってしまう枕は要注意です。 

枕の形状
形状はできるだけフラットなもので、かつ、頭と首にフィットしてしっかり支えるのが理想です。中央部の窪みが深いものや、初めから頭や首の形に合うような形をした枕は、頭が自由に動かしにくいためかえって寝返りが妨げられてしまいます。

合わない枕を捨てて、合った枕を

合う枕とは

横から見たとき頭の位置が低くてノドとアゴの間が開いていると低すぎです。逆に寝たときにアゴを引いたようになっていると、枕が高い可能性があります。

合う枕とは、「仰向け」で寝た場合は「首の角度が約15度」。「横向き」に寝た場合は「おでこ・鼻・あごが一直線に、床と平行になることがポイントだそう。そして、寝返りを妨げないというのも大事です。

枕難民にオススメの枕

六角脳枕 肩こり 安眠 低反発マイクロウェーブ 快眠枕
寝返りがしやすい構造で肩や首のコリ対策と同時に呼吸のしやすさも実現。低反発マイクロウェーブ素材で寝返りを妨げず、冬場でも固くなりません。寝つきの良さにも注目した、話題の商品。

枕を肩幅に合わせることで頸椎に負担をかけず、頭部を全体で支えるので肩こり、首こりを軽減します。肩口の冷えを防止し、寝返りもスムーズ。高さ調節もでき、補充用のパック付です。中身のパイプは消臭加工を施し、家で洗える枕です。

試してみたい手作り枕

家庭にあるものを使って自分に合ったものを作ってみましょう。テレビでも紹介された山田医師考案の方法です。玄関マットが土台の役目を果たし、タオル
ケットで高さを微調整できるそう。

  • 1.玄関マットとタオルケットを用意します
  • 2.玄関マットとタオルケットをそれぞれ3つ折りにします
  • 3. タオルケットを玄関マットの上に乗せます
  • 4. タオルケットの折り方を替えてマットにサイズを合わせます
  • 5. 微調整は小さいタオルで

まとめ:合わない枕と枕の選び方

枕が合わないと頸椎への圧迫や筋肉の緊張と血流悪化が生じます。それによって肩こりや頭痛、腰痛、いびき、頸椎ヘルニア、無呼吸症候群、骨粗鬆症、不眠などが引き起こされます。おさらいしておきましょう。

枕選びのポイント

  • 枕の高さ
  • 枕の固さ
  • 枕の素材
  • 枕の形状

この記事を参考に、ご自分に合った枕で快眠を手に入れてくださいね。

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