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枕

あなたの枕はちょうど良い高さ?枕の高さの基本と健康への影響をご紹介

枕

毎晩、寝る時には欠かせないのが枕です。人間は、人生の3分の1を睡眠に費やすと言われます。寝具の中でも、マットレスや掛け布団との相性も大事ですが、それ以上に、枕のことは案外忘れがちではないでしょうか?

枕はもちろん睡眠時に頭を乗せるものです。その枕の高さが頭や体に合っていないと、寝つきが悪かったり、起床時に快適な目覚めを感じません。枕とのお付き合いは健康な人生そのものを左右すると言ってもよいでしょう。

本記事では、枕の目的、健康への影響、適度な枕の高さの基準と選び方をご紹介したいと思います。すっきりした朝を迎えたい方にとって、この記事が快適な毎日を過ごすヒントとなれば幸いです。

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枕の目的:枕の発掘

ベッド

人間は、二足歩行を始めるようになってから、枕を使い始めたと考えられています。およそ400万年前の南アフリカでの発掘物に、石枕に似た形状のものが見出されました。人類が睡眠の際、枕を必要とするようになったのは、本能的なものだったのです。何もない地面に休む際、頭が岩で痛い、寝にくい、そうした理由から、以下のように枕は形状を変えていったのです。

枕の形状の変化

  • 石や太い枝など自然を利用する
  • 自分の腕を首の下に置いて寝る
  • より快適さを求め、草や藁を用いる
  • 形が崩れないように、草や藁を束ねた物を布でくるむ

ピラミッドでは知らぬ人はいないツタンカーメン(紀元前約1300年頃)の墓からも、埋葬品として枕が発見されました。人類は知恵の発達、文化の向上に伴い、より快適な暮らしの中で、枕をも進化させていきました。

枕の目的:日本の枕

日本でも、奈良時代前後頃から、主に草を箱型に固く編みこんだ物に、白絹を中心とした綾織物を貼り付けた枕(草枕)が使われていました。しかし、時代の推移と共に、様々な髪型が出現していきます。日本の枕は次のように形状と目的を変えていきました。

目的による日本の枕の変化

  • 「草枕」→奈良~平安時代:女性は髪を身長よりも長く伸ばし、就寝時には枕に頭を乗せ、長い髪を端の方で緩く結え畳に垂らすスタイルが一般的だった
  • 「箱枕」→室町~江戸末期:日本固有の文化の成熟と共に、女性は複雑な髪型を結うように。その髪型を崩さないという重要な役割を果たす物として登場(台形の木箱に編みこんだ草を布で包んだ物を乗せた形状)
  • 「くくり枕」→明治以降:男性の断髪令と共に女性の日本髪も小さくなり、実用化され、枕は徐々に柔らかく、木箱のない、睡眠のための寝具へ

室町時代~江戸末期頃までの「箱枕」は、就寝のためというよりも、髪型のためであり、頭を乗せるというよりは、大半は首を高い枕に乗せるようになったのです。この頃はより枕に布を巻くなどして、首の痛さを和らげる工夫もなされました。

枕の健康への影響

枕を寝具としてとらえる際に、単に頭を乗せることを考えるだけでなく、首にいかにフィットするかをも考慮に入れるべきでしょう。

よく考えてみると、当たり前のように毎晩お世話になっている枕ですが、実は就寝時、敷布団と頭部及び頸椎部に空間ができます。その空間を埋めないと、しっくりと来ません。頸椎部とは、頭を支える7つの首の骨です。頭から頸椎部にかけては、緩やかにS字状となっており、そのS字状を無駄なく支えてくれる枕が良い枕なのです。

良い枕の条件とは?

ここで、理想的な枕の基本を3つ挙げてみましょう。

  • 寝返りが十分できる大きさ:肩幅以上が最低条件、つまり頭が3つ乗せられる幅
  • 中央部分がややへこんでいること:頭の丸みに自然にフィットするもの
  • 自分に合う高さであること:頭から頸椎部のS字状を自然に支えてくれるも

また、上記の3条件以外に、服同様、自分に合った感覚、触感、香、柔らかさなどもよく吟味する必要があるでしょう。よほどの神経質ではない限り、自分に合う枕はあるはずです。そこで重要なのが、枕の高さです。頭から頸椎のSラインを心地よく無理なく包み込むような高さの枕を選びましょう。

古代から、腕を枕代わりにしたり、草を編みこんだ形にしたり、箱枕に至るまで、ただ単に頭を乗せるだけでなく、実は人間は、枕に「首をも支えてほしい」という願望が強かったことが分かります。
ただ頭だけが載せられる枕、例えば夜間の高速バスなどは、首までフォローしてくれません。そこで、熟睡感が得られず、疲労感が溜まってしまうのです。

悪い枕だとこんなに体に影響が…

枕が頭と頸椎にフィットしない、それだけで、以下のような健康への悪影響が出てくるのです。

  • 偏った枕:頭から頸椎がS字状を描かず、頭のみを乗せる形状。首が落ち込み、頸椎を圧迫。こうなると、眠りも浅く、肩こりやいびきに悩みます
  • 高すぎる枕:S字状を描いていても、頭及び首を乗せる部分が高すぎると、頸椎に相当な負担がかかります。頭痛、首痛、肩こり、いびきが起こります>
  • 顎が上ってしまう枕:頭が沈み込み、頸椎にかけてS字状が見られない枕です。首の部分だけが高いと、苦しさを和らげるために口を開け呼吸をすることになります。そのうち、いびきが起こり、首痛、肩こりに悩まされます>
  • 高さが不均等の枕:市販の枕では不均等な高さの枕は販売されていません。
    旅行先などで枕が合わず、タオルケットなどを折りたたみ、自己流の枕を作る場合があります。そうなると、高さが均等にならず、寝返りがしにくく、横向きに寝るなど、就寝に苦労します。朝には寝違えや首痛に苦しみます
  • 柔らかい敷布団:体が沈み込んでしまい、形状は整った枕でも、高すぎる枕と同じ状態になってしまいます
  • 枕の無い状態:頸椎の骨が必要以上に伸び、首へ負担がかかります。すると、眠りが浅くなり、起床時に妙に顔がむくんでしまいます

適度な枕の高さの基準

枕は、旅行だけでなく、友人の家に泊まりに行く、など、とにかく寝場所が変わるだけで不安になって、使い慣れた枕を持参する人もいます。それを考えると、不安になる人たちは、「枕が違って、眠れなかったらどうしよう…睡眠不足だと旅行や友達と楽しめない」という心理に陥ることが分かります。ここで、女性と男性の枕の高さを、身長と体重で数値に表してみます。(この高さは、あくまでも後頭部の接する高さの目安です。)

女性の場合

【身長(体重)→枕の高さ】

  • ~150cm(40kg台)→3~3.5cm~4.5cm
  • 150~155cm (50kg台)→5cm
  • 160~165cm (60kg台)→5.5cm
  • 170cm (60kg台)→6cm(身長に合わせた数値のみ)

男性の場合

【身長(体重)→枕の高さ】

  • 155~160cm(50kg台)→6~5.5cm
  • 165~170cm (60kg台)→6.5~6cm
  • 175~180cm (70kg台)→7~6.5cm
  • 185cm (80kg台)→7.5~7cm

女性の場合は、ほぼ身長と体重に、枕が5ミリずつ比例して高くなっています。
しかし男性の場合は、高身長で体重の重い人ほど、枕が5ミリずつ低くなっています。
これは、体重により体がマットに沈み込むため、枕が高すぎないことを考慮しているものといえます。もちろん、マットが硬い場合はこの限りではありません。

男女ともに、これらの値と、現在使用中の枕の高さが1.5cm以上違えば、それは自分に合わない枕の高さである可能性が大きいでしょう。また、5ミリ違うだけで睡眠の質は異なり、寝心地は随分違ってくるものです。ほんの少し高さが違うだけで首への負担が減るのです。

枕の高さを選ぶには?

上に挙げた表を基準に計ったり、タオルケットを1~2枚巻いて高さを調節するのも良い方法でしょう。それでぐっすり眠れれば問題はありません。しかしなかなか寝つけない場合は、寝具専門店に行けば、枕のアドバイザーがいますので、そういった方々に相談するのが近道です。

ピローアドバイザーの役割

  • 枕の構造や素材をアドバイス
  • 枕の機能、また計測方法などを詳細に説明

このような、枕に関する知識を有する「ピローアドバイザー」がいるお店が理想的です。

寝具専門店ではなくても、近くの整体院や、カイロプラクティックでも、睡眠のためのアドバイスが受けられます。特に枕に特化して悩みを相談すると、首の検査、姿勢検査などを行い、他に症状などがないか問診を行ってくれます。

寝る際に最も良いのは仰向けの姿勢です。これは、身長計に乗った時と同じ姿勢をマットレス上でも保つことです。腰が反り仰向けの姿勢が辛い場合には、巻いたタオルやクッションを腰の下に置くと楽になります。そして、自分に合う枕で寝ましょう。

なかなか睡眠がとれず苦労する人のために、中には、寝具のブランド「西川」が発足した『日本睡眠科学研究所』があります。そうしたプロの研究機関で調査を行ってもらい、自分に最適な枕を選ぶのも一つの方法です。

まとめ:枕の高さがあなたの健康を左右します

ここまで枕と高さについて考えてきました。もう一度要点をまとめてみましょう。

  • 昔から人間にとってある程度の高さの枕は必要だった
  • 頭から首の頸椎に至るS字ラインにフィットする枕が最適
  • 就寝時は仰向けに、睡眠に悩む際はピローアドバイザーに枕と高さについて相談

いかがでしたでしょうか?デラックスな欧米風のホテルで、ふわふわの枕に、特に女性は憧れますが、意外と自分に合わず、頭が沈み込み、何度も寝返りをうち朝を迎える…という経験のある方は多いのではないのではないでしょうか。このように、人間にとって、枕とその高さは互いに大変重要性があるのです。

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