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イビキ、SASにも効果的!枕を使ってうつぶせ寝健康法を実践しよう

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最近、睡眠時無呼吸症候群が原因とみられる事故が増えています。それを予防するのに効果的なのがうつぶせ寝です。他にも肩こり、腰痛だけでなく便秘にも効果があるとされています。

こちらでは、うつぶせ寝健康法の実践方法についてご紹介します。

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うつぶせ寝とは

うつぶせ健康法

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今、うつぶせ健康法が人気です。聖路加国際病院理事長・同名誉院長日野原重明氏はうつぶせ健康法を推奨する第一人者です。うつぶせ寝をすれば腰痛、肩こり、いびきなど様々な症状が軽くなると提唱しています。特に、あお向け寝は、舌がノドに落ちて気道を塞ぎます。気道が狭くなると起きるのがイビキです。さらに舌で気道が完全に塞がれると呼吸が出来なくなるのが「睡眠時無呼吸症候群」です。カラダをうつぶせ寝にすると、この問題がなくなり呼吸が楽になります。

うつぶせ寝の効果

うつぶせ寝健康法で以下の症状の予防・改善が期待できます。ただし乳幼児、介護を必要とされる人は危険なのでやめたほうが良いです。

  • イビキの解消
  • 睡眠時無呼吸症候群の予防
  • 誤嚥の予防
  • 肺機能アップ
  • 床擦れ予防
  • 便秘改善

うつぶせ寝健康法の理論

人間は脊椎動物なので、もともとうつぶせ寝の姿勢が自然な形だと言われています。その理由は、なぜかというと人間の内臓の構造が4つん這いの脊椎動物と同様だからなのです。人間も他の脊椎動物と同じように、背骨に対して臓器が内側にあります。よって人間もうつぶせ寝で眠るのが、実は一番自然な形だということです。

うつぶせ寝をすると気持ちよく眠れます。うつぶせ寝なら背骨の血液の流れを圧迫することが減り、食べ過ぎなどで胃腸が弱っている時でも気持ちがいいのです。

また、仰向けで舌が落ち込んで気道を塞いでしまうことがなく、呼吸が楽になるのも特徴です。いびきや、睡眠時無呼吸症候群なども解消されます。寝つきもよくなるとされます。酸素を深く吸い込み、仰向け寝よりも血液中の酸素濃度が上昇します。このため、肺活量が増えるのです。また、腹筋等が緊張したままの仰向けと違い、肩凝りや腰痛を緩和します。

うつぶせ寝と腰痛

腰痛の人が普通にうつぶせ寝をすると、痛みが生じます。うつぶせ寝が腰痛を悪化させるリスクが高い理由は、背筋が反りすぎの状態になってしまうからです。うつぶせ寝にして、さらに枕の上に顔を乗せるとなると危険な状態になってしまいます。背筋を不自然に反らせた状態が長く続くと、脊髄の中の神経が圧迫されてしまいます。

特に、腰の部分は背筋を反らせたときの影響を受けやすく、神経の圧迫も強く起こりやすいと言えます。あお向け寝や横向き寝を前提とした敷き布団やマットレスは、体圧による沈みこみを想定して作られているので、そうした敷き布団やマットレスでうつぶせ寝をすると、沈みこみによって大きく背筋が反ることになってしまいます。そこでうつぶせ寝用枕で体とベッドの隙間を埋めることにより、腰椎の前湾曲を防ぎ、腸腰筋の緊張も緩和され、背骨や椎間板に腰の筋肉へのストレスを緩和します。

正しいうつぶせ寝のやり方

  • (1)顔は左右どちらか楽な方向に向ける
  • (2)首を向けた側の手を上げ、逆側の片方の手を下げる
  • (3)首を向けた側の足を曲げて、逆側の足は伸ばす

うつぶせ寝と枕

うつぶせ寝用枕

1. まずは頭用枕を使いましょう。自分の好きな高さに折って一番楽な状態にしてください。

2. 顔の向いた側の胸の下に枕やクッションを並べて置きます。女性は胸のところに枕を置くと呼吸が楽になります。お腹の下に置くと腰への負担が軽くなります。

3.顔の向いた側の膝の下にも枕やクッションを置きましょう。

オススメの枕

日野原重明先生考案のうつぶせ寝抱き枕・ピローオハラ(DVD付き)
日野原重明先生提唱の、うつぶせ寝健康法を実践する為の専用枕。顔を埋めても跡が付きにくくする柔らかいホワイトダックダウンを50%使用。

テンピュールオンブラシオピロー
枕の形の常識を超越したX型。仰向け寝・横向き寝・うつぶせ寝でも首や肩に負担がかかりにくく、抱きかかえれば抱き枕。チップ状にしたテンピュール素材をテンピュール素材の袋に内包することで独特の使い心地にフンワリ感をプラス。カバーは表面はストレッチ素材で動きやすく側面はメッシュ素材で通気性に優れています。

不安な場合

うつぶせ寝に不安のある方は横向き寝から除々に始めてください。おへそがやや下を向くようにして、両ひざは軽くまげましょう。下向きになっている肩や胸が苦しくなったら、向きを変えてください。

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まとめ:枕を使ってうつぶせ寝健康法を実践しよう

うつぶせ寝をすれば腰痛、肩こり、いびきなど様々な症状が軽くなるそう。腰に負担をかけない為にも枕を使用するのがおススメです。おさらいしておきましょう。

うつぶせ寝の効果

  • イビキの解消
  • 睡眠時無呼吸症候群の予防
  • 誤嚥の予防
  • 肺機能アップ
  • 床擦れ予防
  • 便秘改善

特にいびきや睡眠時無呼吸症候群に悩まされている方にはオススメの健康法です。この記事を参考に、良い睡眠を手に入れてくださいね。

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