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昼寝する男
昼寝する男

その寝坊は問題ない!?寝坊の対策を原因から考える

寝坊の男

寝坊は誰もが経験があることとであると思われますが、身体の疲れなどから来る一時的な寝坊と体内リズムの乱れなどから来る継続的な寝坊とがあります。一時的な寝坊は特に対策や心配はいりませんが、継続的な寝坊の場合には、体内リズムの乱れなどが原因ではないかということについて一度は考えてみることも必要かもしれません。

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長期間にわたる寝坊は対策が必要 

寝坊の男

目が覚めるととんでもない時間になっていた「寝坊だ!」「遅刻だ!」このような経験は誰でもがあるのではないかと思います。寝坊は好き好んでする人はいません。つい、してしまうのが寝坊です。

一時的な疲れなどが原因でつい長く眠ってしまい、寝坊をしてしまうことは誰でもあります。このような場合には寝坊は一時的なものであり、心配することはありません(もっとも遅刻について上司の叱責を受けたり、始末書を提出する程度の不利益はあるかもしれません)。

しかし、寝坊が長期間に及ぶ場合には体内の生活リズムの変調や病的な原因が背後にあることも考えられます。このような場合には寝坊の対策をすることが重要となってきます。

対策が必要な寝坊の原因としては以下のようなものが挙げられます。

夜ふかしによる体内時計の乱れ

夜ふかしの生活を続けると、寝坊が継続的に続くことになってしまうことがあります。これは、夜ふかしにより体内時計のリズムが乱れてしまうことが原因です。

私たちは一般に朝覚醒し夜になると眠くなるという生活リズム(概日リズムといいます)をとっています。夜起きて昼間に眠るという生活リズムは人類は基本的にとってはいませんでした。これは、朝の太陽の光が体内時計を調整するという働きをするためです。より具体的にはメラトニンという睡眠ホルモンが関係しています。

しかし、夜ふかしの生活を続けて朝太陽の光を浴びないことで、朝起きて夜には眠くなるという体内時計のリズムが乱れてしまいます。その結果、寝坊が恒常的に続くこととなってしまいます。体内時計の乱れによって寝坊が続いてしまっている場合には、急に朝起きなければならない用事ができた場合などに対応をすることができなくなってしまいます。

もちろん、日中の眠気なども生じますので、職場や学校などでの効率低下をもたらしてしまいます。そのため、夜ふかしによる寝坊であることを感じられる場合にはその対策をすることが大切です。

具体的な対策としては、生活リズムを一度、よりさらに遅くするということが効果的です。つまり、体内時計のリズムをどんどん遅い時間としていき、夜まで押しずらしていくことで体内時計のリズムが一巡して元の体内時計のリズムに戻るということになります。

このように夜ふかしの生活が続いてしまったため、体内時計のリズムの乱れ・寝坊という習慣となってしまった場合には、対策としては睡眠時間のリズムを一巡させるという対策が効果的です。

仮面うつ病の可能性

通常の生活リズムで毎日を送っているにも関わらず寝坊が続く場合、もしかすれば仮面うつ病となってしまっていることも可能性として考えられます。通常、うつ病は寝坊だけではなく気分の落ち込みなどが症状として併発します。その原因はストレスなどです。しかし、仮面うつ病の場合は、ストレスなどはあるものの、気持ちの落ち込みなどが生じないという点が特徴です。

そして過眠・寝坊・その他の体調不良などの身体症状があらわれます。寝坊が急に始まるとともに、職場等での精神的・肉体的な疲れがあるような場合には仮面うつ病による寝坊の可能性も考えることも必要と言えるでしょう。この場合の対策としては、精神科・心療内科等での相談・診療となります。

仮面うつ病の場合には、うつ病としての治療・対策をすることで寝坊という問題解消につながることになります。

うつ病などというと、「私はうつ病などではない」とお考えになる方もおられます。しかし、ストレスが万円している現代社会ではうつ病は決して稀有な病気ではなく、誰もが掛かってしまう可能性がある「心の風邪」です。寝坊の症状がどうしても続く場合には一度、気軽に心療内科等を訪れてみることが効果的な対策となることがあります。

まとめ:対策が必要な寝坊についてのまとめ

以上、本文で述べました対策が必要となる寝坊についてまとめますと以下のようになります。

  • 対策が必要な寝坊1・体内リズムの乱れによる寝坊-夜ふかしなどにより体内時計のリズムが乱れると寝坊が継続的に続くことがあります。この場合には、生活リズムをより遅いものとして、睡眠時間を後にずらしていくことで体内時計を元に戻すという対策が考えられます
  • 対策が必要な寝坊2・仮面うつ病による身体症状としての寝坊-気持ちの落ち込みなどの症状がなくとも、ストレスが原因となり、寝坊という身体症状が現れることがあります。仮面うつ病は精神科や心療内科などで診断・治療を受けることがもっとも重要です。精神科や心療内科などは低好感を持たずに気軽に訪れてみることが良いと言えるでしょう

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