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自分にピッタリの枕で首こり防止・快適な枕選びのポイント4つ

くび

睡眠に欠かせない枕ですが、自分の体にぴったり合う枕を見つけるのは難しいものです。

首痛や首こりの原因ともなる枕ですので、やはり自分に合ったものを選べるようになりたいですね。

逆に枕を変えただけで首痛や首こり、肩こりなども解消されて体調が良くなる可能性もあります。

素材や形状、高さなど枕選びのポイントをご紹介いたします。

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枕は高すぎても低すぎてもNG

寝る男

枕が高すぎると、睡眠中にあごが引けた状態になってしまい、首や肩に負担がかかってしまいます。また血流も悪くなってしまい、首痛や首こりの直接の原因となってしまいます。

また、低すぎる枕では睡眠中にあごが上がった状態になり血液が頭部へ下がってしまいます。結果、脳への刺激が増え、寝つきが悪くなったり、熟睡感が得られなくなります。枕が低すぎると朝の顔のむくみの原因にもなります。

ポイント1・枕の高さ選び

首こりや首痛を防止するためにも正しい高さの枕を選びましょう!

理想の枕の高さは人によって異なります。また、柔らかいタイプの敷き布団やマットレスで寝るのか、それとも硬い敷き布団やマットレスで寝るのかによって理想の枕の高さは変わってきます。睡眠時のマットレスへの体のしずみ具合によって頸椎とマットレスとの隙間の高さが変わってくるからです。

仰向けに寝た時の頸椎とマットレスの隙間は、約6cm~8cmと言われています。

柔らかめのマットレスで寝る場合は低めの枕を、硬めのマットレスで寝る場合は高めの枕を使用するようにしましょう。

また、枕は頭だけでなく、後頭部から首すじ、肩口までを支えるように使用する事で、首こりや首痛を軽減できます。

ポイント2・枕の硬さ選び

枕が柔らかすぎると頭部が深く沈んでしまい、接触面が大きくなるので、特に夏場などは寝苦しく感じる事が多くなります。また血流やリンパの流れを圧迫してしまい、首こりや肩こりの原因にもなりかねません。

逆に枕が硬すぎると、後頭部だけで頭を支える事になります。首筋が不安定になり、睡眠時に余計な力が入った結果、首痛などの原因となってしまいます。

硬すぎず柔らかすぎず、丁度良い硬さの枕を選ぶようにしましょう。

ポイント3・枕の大きさ選び

理想的な枕の幅は60センチ以上と言われています。これは私達が一晩に30回以上もすと言われている寝返りに対応するためです。また、後頭部だけでなく、首筋や肩口全体で頭を支える事を考えると、奥行きも50センチほどある物が理想的です。

ポイント4・枕の素材選び

枕に使用される素材には様々なものがあります。季節や好みに応じて素材を選ぶようにしましょう。

フェザー

水鳥の羽を使用した枕です。優れた放湿性を持ちながらも、柔らかく包み込まれるような感触が特徴です。

シンセビーズ

通気性と弾力性に優れた素材です。ポリエチレン樹脂で出来た素材のため復元回復力があり、衛生的でもあります。

そばがら

古くから日本で枕の中材として使用されてきた素材です。通気性と放熱性に優れているので、夏場に好んで使用する人も多い枕の素材です。

ヒノキチップ

ヒノキのチップは通気性が良く、むれにくい枕の中材です。ヒノキの香りもするので睡眠時の気分を和らげる効果もあります。

コンフォル

コンフォルとはポリエステルで作られた粒状のわたです。弾力性があり柔らかく、回復性にも優れています。

流動性のある中材で首こり防止

そばがらやパイプ、ストロー材などを中材に使用した枕は自分にあった形に枕が変形しやすく、流動性が高いため、首こりや肩こりの防止に優れていると言われています。

逆に低反発のものは流動性が低く、血流やリンパの流れを圧迫してしまうので、長期間使用する事で首こりや肩こりの症状が現れやすくなると言われています。

また首こりを防止する枕として、中材を簡単に増減でき、自分好みの高さに調節が可能な枕も人気があります。

正しい枕で快適な睡眠を

枕が合わない事で起こるのは首こりや肩こりだけではありません。自分にあった枕を使用する事で快適な睡眠と熟睡感を得られるようになります。快適で深い眠りは心身を活性化し、朝起きた時に爽快感をもたらしてくれます。

また、正しい枕を使用する事によって血流やリンパの流れも良くなり、顔のたるみやシワを防止する美容効果もあると言われています。

さらにはイビキの原因も枕が合わない事によるものが多いと言われています。色々な生活の悩みを解消するためにも、自分にピッタリの枕を見つけましょう!

自分にピッタリの枕で首こり防止のまとめ

  • 枕は高すぎても低すぎてもNG、マットレスの硬さや体重、体型に合わせて適切な高さの枕を。
  • 枕は硬すぎも柔らかすぎも良くないので、自然に後頭部と首筋、肩口全体で頭を支えられる硬さのものを。
  • 素材で代わる使用感、流動性があり感触なども自分好みの素材を選びましょう。

スポンサーリンク

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