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ずっと眠れない人が眠る方法。万年寝不足の人に試して欲しいこと

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万年寝不足の症状を解消するためには、中長期的に症状の解消のために取り組むことが重要です。一過性の睡眠不足ではなく、万年寝不足の場合には原因が根深い可能性があるので長い期間をかけて症状の解消を目指すことが重要となります。

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万年寝不足の諸症状

眠る女性

毎日あまり眠ることができないまま数週間、数ヶ月、場合によっては数年を過ごしておられる方がいるかと思います。出来るのであればゆっくりと長時間眠りたいにもかかわらず、短時間しか眠ることができない、このような方を便宜上「万年寝不足」と呼ばせていただきます。

万年寝不足の方は、いわゆる短時間睡眠で満足することが可能な体質の方とは決定的にことなり、可能であれば長時間眠りたいと考えておられます。世の中には1日3時間や4時間の睡眠時間で特に眠気などを感じず、高いパフォーマンスを上げている方もいます。しかし、万年寝不足の方の場合には、眠ることができるのであれば眠りたいと考えておられる点が大きく異なります。

万年寝不足の場合、体や精神の健全性に悪影響を及ぼすことがありえます。つまり万年寝不足の場合、動悸や頭痛が起きたり、免疫力が低下して風邪をひきやすくなったり、自律神経の乱れから集中力が低下するなどの症状が生じてきます。このように万年寝不足は健康に様々な悪影響を及ぼします。万年寝不足を解消するためにはどうすれば良いのでしょうか。

万年寝不足の解消方法

万年寝不足を解消するためには、様々な方法が考えられます。具体的には、以下のような方法を試みてみることをおすすめします。

生活リズムを正しくする

万年寝不足の方の場合、まず、試していただきたいのは生活リズムを見直すという方法です。具体的には、朝起きてから太陽の光を浴びるという方法を万年寝不足解消のためにはおすすめできます。

朝起きて太陽の光を浴びることで夜メラトニンという睡眠を促す脳内物質が分泌されるようになります。万年寝不足の方の場合には、長年のリズムから単に夜ベットに入って眠ろうとしただけ眠ることは難しいということができます。そこで、万年寝不足を解消するためにはメラトニンという睡眠促進物質の促進を促す生活リズムを作ることで徐々に万年寝不足の状態を解消することを期待することがおすすめです。

一過性の寝不足ではなく、万年寝不足の場合、その解消はじっくりと試すことが重要となります。

寝不足の専門医の治療を受ける

一過性の睡眠不足ではなく、万年寝不足の場合には、精神的なストレスなどが根底にあるために十分な睡眠が取れていない場合がありえます。そのため、寝不足が長時間続く場合には、一度は専門医の治療を受けることがおすすめできます。

万年寝不足の場合には、心療内科や精神科などが治療を行っていますが、最近では寝不足に対して専門的な治療を行うクリニックもあります。

また、万年寝不足解消のために睡眠薬を利用することもひとつの方法ですが、万年寝不足解消のために睡眠薬を利用される場合には市販のものをご自身で選ばれるよりも専門医の処方によるものの方が効果を期待することができます。万年寝不足の症状や経過から適切な専門薬を選んでもらうことができるためです。

日中から夕方にかけて運動をする

さらに、日中から夕方までに運動をする習慣をつけることも万年寝不足解消のためには役立ちます。万年寝不足であっても、体が疲れれば、自然に体は睡眠を欲します。そのため、運動を思いっきりして体を疲れさせることで万年寝不足の解消を期待することができます。

ただ、運動で万年寝不足の状態の解消を目指す場合には、睡眠の前に運動をするのではなく日中や夕方までに運動をしてしまうことが必要です。運動後は一時的に血圧や体温が上昇するため、運動をしたあとでは眠ることは難しくなるためです。

この他にも、お酒を控えること(お酒は深い眠りを妨げます)や逆に睡眠時間前にホットミルクを飲むこと、リラックスすることができる音楽を聴くこと、テレビやインターネットなどは睡眠時間前に触れないことなどが一般的な寝不足解消方法として知られています。

ただ、万年寝不足の場合、原因が生活習慣や何らかの精神的ストレスなどにある可能性が高いということができるので、その他の方法は効果がありそうなものを試してみるという程度がおすすめできます。

まとめ:万年寝不足の解消は長い時間をかけて

以上、本文で述べました万年寝不足の解消方法のポイントをまとめますと以下のようになります。

  • 万年寝不足の解消のためには、まず、生活リズムを整えることが重要です。正しい生活リズムがメラトニンの分泌を促し、万年寝不足の解消につながります
  • 万年寝不足解消の方法として、一度は睡眠についての専門医の診察を受けることがおすすめできます。万年寝不足の場合、背後にストレスの蓄積などの可能性があり得るためです
  • 万年寝不足の解消のためには、夕方までに運動をして体を疲れさせるということも役立ちます

一過性ではなく、万年寝不足の場合には、長い期間をかけて寝不足を解消していくことが重要となります。

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