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枕で寝違えを対策する方法

横寝

寝違えってツラいものですよね。でも、寝違えを起こす人ってしょっちゅう起こすような気がします。寝違えの原因は様々で、根本から対処しないといけないようです。枕も原因の一つですが、枕によって対策をすることができます。

こちらでは、枕で寝違えを対策する方法についてご紹介します。

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寝違えと枕の関係

寝違えとは

寝る女

寝違えとは、睡眠時頸椎捻挫です。一般的に睡眠時に無理な姿勢をとったり首の動かし方をすると、首などの筋肉に負担がかかり筋違えをおこします。この筋肉痛に似た痛みの症状を寝違えと言います。

寝違えの症状

  • 朝起きた時に首にこわばりがあり起きるのが辛い
  • 急激に首を回すと激痛が走る
  • 無意識に横を向く際に、体ごとまわしてしまう
  • 腕がだるい・腕がしびれる
  • 上を向くのが辛い

寝違えの原因

寝違えにはいくつか原因があります。

  • 精神的ストレス
  • 寝相の悪さ
  • 合わない枕
  • 首の病気

ストレス

寝違えの原因は主にストレスです。精神的ストレスがあると、夜寝ている間に歯ぎしりしたり食いしばったりすることがあります。この時、首には恐ろしく大きな力がかかります。さらに、人間は寝返りを一晩で数十回すると言われていますが、首に力が入ったまま無理に寝返りをしたときに首の筋肉や関節の軟部組織を痛めてしまいます。

寝相の悪さ

寝違えは寝相が悪いと起こりやすいです。この場合の寝相が悪いというのは、寝返りなどの行為ができないなど、身体が不自然な状態のまま長時間同じ姿勢を取ることなのです。これは大量のアルコール摂取や合わない枕が原因であることがあります。寝ている時には寝返りを打ちますが、そうすることによって不自然な姿勢を変えることができるわけです。しかし不自然な姿勢のまま寝続けると、頸部や背中などにダメージが蓄積されてしまうのです。

寝違えと枕

いつも使用している枕が身体に合っていない場合は要注意です。もともと首の関節や椎間板などに問題がある場合、枕が合わないと首の痛みが発症します。枕の高さが身体に合っていないと、不自然な力が首にかかって、首が痛いなどの症状が出ます。また、横向きで寝ている人は枕が低すぎたり、柔らかい枕や枕無しで寝ると寝違えてしまうことが多いです。なぜかというと横向きで寝ている場合、肩口から首までの高さを埋めなくてはならないからです。よく寝違えを起こす人は、別の枕に変えてみるだけで症状が出なくなることがあります。

首の病気

悪い寝相や枕はきっかけに過ぎないため、首の状態が良くないことが寝違えの根本原因と考えた方がよいでしょう。寝違えを何度も繰り返す人は、普段は症状がなくても首のゆがみや病気が隠れている可能性が高いのです。

  • ストレートネック
  • 頚椎症
  • 頚椎椎間板ヘルニア

なお、痛みとしびれがある場合は神経系の障害の可能性があります。早めに病院へ行きましょう。

寝違えの対処法

応急処置

寝違えてしまった場合、無理に動かさず安静を保ちましょう。アイシングも効果的です。少し治まったらストレッチしてみましょう。

ストレッチのやり方

  • 1、首を両側に傾けて、どちらが痛いか確認する
  • 2、頭を中心(垂直)に戻す
  • 3、もし首の左側が痛んだら、左手の指を左のこめかみに当てる 右側が痛ければ、右手の指を右のこめかみに当てる
  • 4、指と頭で押し合う。この時頭が倒れてしまわないように
  • 5、そのまま4秒ほど静止
  • 6、そして、首の力をゆっくり抜く
  • 7、1~6の手順を4セット繰り返す

寝違えしない枕

寝違えしない為には合う枕をしないといけません。「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。また、枕は高さがあって少し硬いものの方が比較的寝違いになりづらいです。そして、寝返りを妨げないというのも大事です。

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。

まとめ:寝違えは枕で対策しよう

寝違えの原因は精神的ストレス、寝相の悪さ、合わない枕、首の病気などが挙げられます。特に枕は寝相にも関係してくる重要なものです。おさらいしておきましょう。

寝違えしない枕

  • 「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
  • 寝返りを妨げない

この記事を参考に、寝違えのないスッキリした生活をしてくださいね。

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