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枕の選び方を学ぼう!熟睡できる枕の選び方の3つの重要なポイント

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熟睡するためには、熟睡することのできる枕の選び方を理解することが重要です。

枕は、寝ている時のあなたの姿勢を快適に保ち、質の高い睡眠をとるために欠かすことのできない重要なアイテムです。

合わない枕を使用し続ければ、不自然な姿勢で睡眠をとることとなり、寝つきが悪くなったり、睡眠の質が低下してしまいます。そのため、熟睡するためには、あなたに合う枕の選び方を理解することが重要になります。

本記事では、あなたが熟睡するための枕の選び方について、3つの重要なポイントをご紹介していきます。枕選びに悩んでいる方や、熟睡できずに困っている方は、是非熟睡を得るためにも、本記事を参考にして下さい。

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熟睡できる枕の選び方とは?

熟睡できる枕の選び方においては、「 あなたに合う枕を選ぶこと 」という考え方が最も重要になります。

現在は、様々な高機能の枕が宣伝されていますが、あなたに合わなければその効果を発揮することができないからです。

頭の形状や大きさは人によって異なるため、熟睡できる枕というのも人によって違います。合う枕を選ぶことができれば、睡眠が改善され、ぐっすりと寝て心身の疲労を解消することができます。

しかし、高機能の枕であっても合わない枕であれば、不自然な姿勢で寝続けることになり、肩こりや腰痛、頭痛などの原因になってしまいます。

熟睡できる枕の選び方をより深く理解するために、

  • あなたに合わない枕を使用することの悪影響
  • あなたに合う枕を使用することの利点

の違いについて見ていきましょう。

合わない枕を使用することの悪影響

あなたに合わない枕を使用し続けていると、「 不自然で負担の大きい体勢で寝続けることになり、睡眠の質が低下する 」結果となります。

具体的に、合わない枕を使用することのデメリットには、次のものがあります。

  • 自然な姿勢ではないため、リラックスできずに寝つきにくくなる
  • 枕が低い場合、朝の顔のむくみや頭痛の原因になる
  • 枕が高い場合、首のしわや肩こり、首のハリの原因になる
  • 睡眠の質の低下による諸症状を引き起こす
    日中の異常な眠気、思考力・記憶力の低下、免疫力の低下、肌質の悪化、肥満のリスクの増加、急激なストレス症状や不安症状、精神疾患のリスクの増加など

睡眠は、あなたが毎日を充実して過ごすために欠かすことのできないものです。合わない枕を使用することで睡眠の質が低下すれば、あなたの日常に様々な悪影響を与えてしまいます。

熟睡できる枕を使用することの利点

あなたに合う枕を使用することで、「身体が快適な姿勢で睡眠をとることができ、深い睡眠をとり、心身の疲労を十分に解消すること」ができます。

具体的に、あなたに合う枕を利用することで、次のようなメリットがあります。

  • ストンと寝つくことができるようになる
  • 熟睡を維持することができ、質の高い睡眠を得られる
  • 朝の顔のむくみや、首のしわの原因を解消できる
  • 朝の頭痛や肩こり、首のハリの原因を解消できる

あなたに合う枕を使用することで、質の高い睡眠が促進されます。質の高い睡眠をとることができれば、毎日蓄積されていく心身の疲労を十分に解消し、健康的に毎日を過ごすことができます。

それでは、次の項で熟睡できる枕の選び方について、具体的に見ていきましょう。

熟睡できる枕の選び方

熟睡できる枕の選び方においては、「枕選びにおける重要な3つのポイントを理解し、ああなたに合う枕を探す」ということが重要です。

枕選びにおける重要な3つのポイントとは、次のものです。

  • 枕の高さ
  • 枕の素材
  • 枕の形状

これらのポイントについて理解し、実際にあなたに合う枕を探していくことで、熟睡できる枕を見つけることができます。次の項で、それぞれのポイントについて具体的に見ていきましょう。

枕の選び方の3大ポイント

枕の選び方の重要な3つのポイントは、高さ、素材、形状です。

それぞれのポイントには、あなたが熟睡するための役割と、選ぶ基準があります。この2つの要素について理解することで、あなたが熟睡できる枕を選べるようになります。

では早速、それぞれのポイントについて詳しく見ていきましょう。

枕の選び方のポイント1:高さ

枕選びにおける高さの役割

枕選びにおける高さの役割は、「あなたの睡眠時の姿勢をリラックスした快適な状態に保ち、熟睡を促すこと」にあります。

あなたに合う高さの枕を使用することで、寝つきやすく、熟睡を維持することができます。

熟睡するための枕の高さは、統計学的には、女性が3cm、男性が4cm程度であるといわれています。しかし、頭の形状や大きさは人によって異なるため、個人個人に合う高さを調べるということが大切です。

また、厳密に言えば、熟睡するための枕の最適な高さは、「直立に立っている時の頭の角度と、仰向けに寝ている時の頭の角度が同じになる高さ」です。直立に立っている時がもっとも人におって自然で楽な姿勢であるため、寝ている時も同じ姿勢になることができれば、リラックスして熟睡することができるのです。

しかし、頭の角度をそれぞれで調べるということは難しいため、「枕の上に頭を置いた時の気持ちよさ」を基準に最適な枕の高さを調べると良いでしょう。

枕選びにおける高さの選び方

枕選びにおける高さの選び方については、「あなたの現在使っている枕が合っているのかを確認しながら、最適な高さに調整していく」ということが大切です。

適切な高さよりも高い枕を使用している場合、次の問題が生じます。

  • 肩こり
  • 首のハリ
  • 頭痛
  • いびき

また、適切な高さよりも低い枕を使用している場合、次の問題が生じます。

  • 顔のむくみ
  • 質の低い睡眠
  • 寝つきの悪化

あなたにとって合う高さの枕を選ぶことで、熟睡することができるようになります。具体的な熟睡できる枕の高さの選び方は、次のものです。

  1. 現在利用している枕の高さがあなたに合っているかを確認する
    枕が高い場合:肩こりや首のハリ、いびきや朝の頭痛といった症状が出る
    枕が低い場合:顔のむくみがでる、寝つきにくく、熟睡しにくい
  2. あなたに合う枕の高さを調整を繰り返しながら探す
    枕が高かった場合:家族などから低い枕を借りるか、タオルで枕を作って使用してみる
    枕が低かった場合:枕の下にタオルを敷いて、気持ちの良い高さを探す

上記の方法を実行することで、あなたにとって適切な枕の高さを選ぶことができます。

枕の選び方のポイント2:素材

枕選びにおける素材の役割

枕の素材の選び方に関しては、「枕の上に頭を置いた時に心地よく感じるか」という点が最も重要であり、くわえて「寿命やメンテナンス性」を考慮することが大切になります。

枕の素材には様々な種類があります。種類によって頭を置いた時の感覚が異なるため、あなたが落ち着いて気持ちよく眠ることのできる素材を探すことが、なによりも重要です。

枕は素材によって、メンテナンス可能かどうかが変わり、また枕の寿命も変わってきます。あなたの考えや方針によって、これらの点を考慮することが大切です。

枕選びにおける素材の選び方

枕の素材を選ぶ際には、「素材のメリットとデメリットについて理解し、あなたの好みに合う素材を選ぶこと」が大切になります。

枕の代表的な素材のメリットとデメリットは、次の通りです。

  1. パイプ素材
    メリット:廉価な値段、水洗い可能、寿命長い、通気性良い
    デメリット:パイプのゴツゴツ感が苦手な人もいる
  2. 羽根・エステル素材
    メリット:廉価な値段、羽根のふんわり感
    デメリット:ほこりがつきやすい、水洗い負荷、寿命が1年強程度と短い
  3. 低反発ウレタン素材
    メリット:その人の頭の形状に枕が変化する
    寒い環境だと少し固くなる、水洗いは基本的に不可

枕の素材選びに関しては、上記のメリット・デメリットを考慮に入れながら、あなたの感覚に合う素材を選ぶことが大切です。あなたに合う素材を選ぶことで、枕の上に頭を置いたときに気持ち良さを感じることができ、熟睡しやすくなるでしょう。

枕の選び方のポイント3:形状

枕選びにおける形状の役割

枕の形状を選ぶ際には、「肩や首もとを支える構造か」ということと「寝返りしやすい構造か」ということを基準に選ぶことが大切です。

肩や首もとを支える構造の枕を利用することで、周辺の筋肉もリラックスして熟睡することができます。反対に、枕による支えがなければ、頭を支えるために首筋や肩の筋肉に力が入り、この状態が続くことで首のハリや肩こりが生じてしまいます。

また、あなたは毎晩20〜30回程度の寝返りをうっています。そして、寝返りをうつことで、身体の上下の位置を入れ替え、血液や体液の流れを促進しています。これらが促進されることで、より深い睡眠を得やすくなります。

枕選びにおける形状の選び方

枕の形状を選ぶ際には、上記の2つのポイントを基準に、それぞれの形状の特徴を理解してあなたに合う形状の枕を選ぶことが大切になります。

枕の代表的な形状には、次のものがあります。

  1. 標準タイプ(旅館やホテルにあるタイプ)
    特徴:廉価な値段、最も普及しているため慣れやすい
  2. ドーナツタイプ
    特徴:真ん中のくぼみによって頭が安定される
  3. ダブルサイズタイプ
    特徴:寝返りをうつ十分なスペースがある
  4. ウェーブタイプ
    特徴:首もとや肩を支えてくれる
  5. ハートタイプ
    特徴:首もとの部分が低くなっていて、かかる圧力が小さい

形状にはそれぞれ意味があります。あなたに合う形状の枕を利用することで、より熟睡をえやすくなるでしょう。

あなたが熟睡できる枕を選ぶ

ここまでで、枕の選び方のポイントについてご紹介してきました。

次は、上記のポイントを基準にあなたに合う枕を実際に探していくことが大切になります。実際にあなたに合う枕を探す際には、「あなたの寝室で試用してみること」が大切です。

なぜなら、通信販売はもちろんのこと、店頭で少し横になってみたとしても、実際に使用して寝てみるまではあなたに合う枕かどうかは分からないからです。そのため、枕選びの際には、「実際にあなたの寝室で試用して寝ること」が重要になるのです。

具体的な方法は、次の通りです。

  • あなたの行動範囲の中で、枕のレンタルサービスがある枕専門店を探す
  • 枕専門店に赴き、コンシェルジュがいれば相談をして、あなたに合う枕の候補をいくつか挙げる
  • 候補に挙げた枕をレンタルサービスで借りて、あなたの寝室で実際に試用して睡眠をとる
  • あなたに合う枕が見つかるまでプロセスを繰り返す

上記の方法を実践することで、あなたに合う枕を探すことができます。そして、一度探すことができたら、その後はずっと熟睡することのできる枕を利用できます。

実際にレンタルサービスを利用するとなると、途端に面倒くさく感じるかもしれませんが、枕選びはあなたの充実した毎日にとって、それほど重要なことなのです。是非手間を惜しまず、あなたに合う枕を選ぶようにしましょう。

まとめ:枕の選び方のポイントを基準にして枕を探す

ここまでで、熟睡できる枕の選び方の3つのポイントについてご紹介してきました。最後に、もう一度3つのポイントについて確認しましょう。

  • 枕の高さ
  • 枕の素材
  • 枕の形状

これらのポイントを基準に枕を選ぶことで、あなたは熟睡することができ、毎日をエネルギッシュに過ごせるようになるでしょう。枕選びに悩んでる方や、睡眠の質を改善したい肩は、是非本記事を参考にして頂きながら、あなたに合う枕を探し出して下さい。

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