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寝る
寝る

寝る時の姿勢は横向きが楽?意外と知らない横向き寝と横向き枕をご紹介

寝る

就寝時、皆さんはどんな姿勢で床に就きますか?仰向けが良いという人が一般的かと思いますが、中には横向きが楽だという人もいるでしょう。それぞれ長所がもちろんありますが、仰向けよりも横に寝た方が、体に負担がかからない姿勢である場合が多いのです。

睡眠時の体勢が、持病や安眠解決に役立つことは、依然として漠然としているのが現状ではないでしょうか。

本記事では、仰向け寝と横向け寝の比較、横向きに寝る上のメリットとデメリット、また横向き寝に適した枕をご紹介してみたいと思います。

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就寝時の寝返りと枕の役割

猫

寝てしまうと、様々な体勢に就寝中は変化します。これは睡眠に対する脳の指令から来る生理的欲求より起こることです。ですが、寝入りばなの姿勢を工夫することで、様々な睡眠弊害を防ぐことができることが判明しています。

人間は就寝中、平均して20~30回ほどの寝返りをうちます。人は生理的に、睡眠中は、自然と横向きになっている場合(体の下側の部分)のうっ血、発汗などの蒸れを防ぐために寝返りを打つのです。そこで、枕の役割として、この寝返りに対応して、仰向け寝・横向き寝の両方に対応したすることが肝心と言われています。

枕の基本的な役割を頭に入れよう!

枕は首を支える機能とまず考えますと、枕の基本は以下の3点です。

  • 理想の高さ:仰向け寝、横向き寝でも、どちらも後頭部と首の隙間を埋め、両者を支えるのが枕の役割といえます
  • 自然に立った姿勢を横にする:特に横向き寝では、背骨を真っ直ぐ維持するように体勢を就寝時に維持するよう、枕を使います
  • 頭は枕の中央に:仰向け寝では、頭と肩(首筋)を十分枕に乗せます。頭だけを乗せ、肩が枕から外れていると、安眠に至りません

仰向け寝と横向き寝、どちらがベスト?

仰向けに寝る場合は、まず「大の字」になって寝ることが肝心といえます。大の字で寝ることにより、血流が四肢の隅々まで行き渡るからです。内蔵圧迫が少なくなり、消化の悪い人にはちょうど良い姿勢でしょう。また精神的なリラックス効果が得られます。

大の字でも寝つかれない場合は、全身の力を徐々に抜きながら、腹式呼吸をゆっくりと、10~20回繰り返し、それから静かな呼吸をすると安眠できます。
しかし、仰向け寝のデメリットもまた様々です。

仰向け寝は何が悪いのか?

単に「寝る」といっても、人間には複数の関節がありますし、また人により、体格や生活習慣も異なります。そのため、寝る姿勢に微妙なズレや変形も起こり、加齢も関係し、以前は楽だった姿勢が合わなくなる場合も出て来ます。

そこで、寝る際の一番良い姿勢は、人それぞれの体の状態により異なってきます。仰向け寝のデメリットは大きく分けて以下の6点です。

  • いびきを頻繁にかくようになる
  • 口を開けて寝るため、いびきによる睡眠時無呼吸症候群の大きな原因となる
  • 腰のカーブが悪い人には、腰痛の原因となる
  • 股関節が悪い人にとっては、関節の痛みを増強する
  • 枕が合ってない場合、頸椎に負担がかかり、神経系統・筋肉に血行障害が起こる
  • 枕が合わないと、肩こり・頭痛・腰痛を引き起こす

横向き寝の素晴らしい効果

睡眠時、仰向けに寝てしまうという人が多いと思いきや、ある調査では、男性の約35%、女性では約60%が横向き寝をしているという結果が出ています。

例えば、就寝時、体を仰向けにしても、いつまでも寝つけないというケースでは、だんだん同じ姿勢による堅苦しさから、息苦しさ、肩こりまで感じるようになります。これは、内蔵の重みが体を圧迫してくることから起こる現象です。そこで、つい横向きに寝るわけですが、右下を横にし、足を軽く曲げ体がS字状になる横向き寝が睡眠に最も適しているのです。

右下の横向き寝のメリットとは?

それでは、体を右下にした横向き寝の利点を4つ挙げましょう。

  • 重い肝臓がある右が下になる: 心臓が圧迫されにくいため、左下とは異なり、体が楽に感じます。仰向けや左下の横向き寝でもがいていた苦しさがすっと消える感じがし、安眠に到るのです。
  • 食後は特に消化に良い: 食事は一種のエネルギー消費です。それにより疲れた体の消化吸収は、体を右下にして休むことで非常に良くなり、同時に全身のリラックスに繋がります。
  • 酸素供給がスムーズになる: 心身ともに安定することにより、大脳、心臓、肺、胃腸、筋肉、骨格まで十分休息が可能となるためです。
  • 腰痛対策に非常に効果的: 仰向けで寝ると腰が浮き、その不安定感から腰の筋肉が緊張します。つまり悪い姿勢で寝ているのです。筋肉の緊張感は、自律神経を興奮させ、結果として腰痛を引き起こすか、悪化させます。

また、右下の横向き寝の際、これも人により異なりますが、胎児のように体を丸める場合と、左足を右足の上に交差させて、両腕は楽に伸ばす場合とが安眠に繋がります。

胎児の姿勢は、本能的に母親の子宮内にいた時の安心感を得られるメリットがあります。また、左足を右足の上に交差させる姿勢は、そろえて曲げていた両足のかかとへのうっ血を防ぎ、リラックス感を得られます。

左下の横向き寝のデメリット

次に心臓を下にした、左下の横向き寝を考えてみましょう。この、心臓を下にするという姿勢には、以下のようなデメリットがあります。

  • 呼吸を圧迫する:心臓が下になると、重い肝臓がのしかかり、酸素の供給が悪くなり、体全体の骨格に負担を与えます。
  • 心臓の鼓動が気になる:心臓病の方や、不安神経症の方などには、非常に苦しい姿勢です。
  • 悪夢を見やすくなる:体の重みで心臓が圧迫され、息苦しくなるためです。

また、全般的な横向き寝のデメリットとして、仰向けで寝るのが難しく、横向き寝になってしまう人は、体に不調がある場合もあります。特に、骨盤が歪んでいることが原因ならば、仰向けよりもつい横向き寝となってしまいます。このように、寝る姿勢で体の歪みが判明するケースが多いのです。

横向き寝と枕の関係

横向き寝の方向は個人差がありますが、左右どちらの横向き寝でも、なるべく顎を引いた姿勢が良いでしょう。顔を上向きで横向き寝をすると、枕が首に十分当たっていない分、寝心地が悪く、なかなか寝つかれないのです。

横向き寝の場合は、首を枕に乗せることを意識して寝るのが良いのです。

横向き寝に適したユニークな枕とは?

寝具で最も枕が重要視されるのは、やはり睡眠は脳の指令によるものであり、その脳を休める重要な役割を果たしているのが枕だからだと言えます。

また、枕を選ぶ際には、高さが重要であり、仰向け寝、横向き寝どちらにもフィットし、頭、首、肩がどれだけリラックスできるかが大きなポイントです。

しかし、横向き寝に特化し、横向き寝で楽に眠れるように工夫したユニークな形状の枕があります。

  • 横向き寝促進枕: これは横向きになったほうが楽だという人、呼吸を楽にし、睡眠の質を改善するために、体位治療の方法として開発された枕です。
    LOFTY オンラインショップ
  • 横向き専用枕: 弾力性があり、横向きでないと寝れない人やお腹の重い妊婦の方にも適した枕で、横向きになった時に肩が痛くならないよう、普通の枕よりも高めに作られています。
    日本製横向き枕
  • 抱き枕: 人間が寝る際の、「抱きつくことによる子宮の中で守られているような安心感」や、「寝がえりを20回以上うつことによる、睡眠中の寝返りのサポート」を考慮に入れた、縦に長い、抱きつく枕です。特に妊娠中は、仰向け寝は非常に辛いため、妊婦の方にも非常に適しているといえます。
    枕と眠りのお休みショップ
【日本製】横向き枕
【日本製】横向き枕

posted with amazlet at 14.04.11
ふとん工場サカイ
売り上げランキング: 154,017

このような枕を参考にしながら、自分に合った横向き寝をいろいろ試してみると良いでしょう。自分に合う枕を選び、睡眠に適する横向き寝により、日中の疲れが取れ、安心した心地よい睡眠がとれるのです。

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