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寝不足と下痢の切っても切れない関係!下痢を予防する為にできること

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現代人には誘惑が多過ぎます。スマホやipadをついつい見てしまったり、なかなか夜型のリズムから抜け出せなくて寝不足の日々は続いてしまいますよね。

もしくはなんだか体調が悪いと思いながら、寝ようと思っても眠れない。翌朝目覚めた時になんだか寝た気がしない。今日こそしっかり眠ろうとしても時間だけ過ぎるなんてことも。焦りを捨ててゆったりした気持ちにならないと寝付けません。

こちらでは寝不足と下痢の相関関係と、どちらも解消する方法についてご一緒に考えてみたいと思います。

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下痢の原因

夜明け

睡眠不足によって下痢が生じる理由には、単に体調不良によるものというだけではなく、ホルモンバランスの乱れ、自律神経の乱れ、内臓や腸の動きの低下など様々な要因があるようです

自律神経の乱れが下痢を引き起こす

胃や腸は、もともと精神的な影響を受けやすい器官です。 ストレスが原因となって、胃の調子が悪くなった経験をお持ちの方も多いでしょう。ストレスがかかったりとても緊張したりすると、腸の神経が刺激されてぜん動運動が促され、腸が動きすぎて下痢を引き起こすこともあります。

また、腸の働きには自律神経がかかわっています。ストレスや緊張で自律神経の働きが乱れ、下痢を引き起こすとも言われています。自律神経には体の活動と休止のモードの切り替えという働きもあり、排便は休止モードで促進されます。睡眠が不足してくると、自律神経は不適切な時間帯であっても休息をとろうと強い休止モード命令を出してしまうことがあるのです。すると異常に強い腸のぜん動運動がおこり、下痢の症状を起こしてしまいます。慢性下痢の多くが、ストレスが原因で起こる過敏性腸症候群と言われています。

寝不足を解消するには

では睡眠不足による下痢を、どのような改善していくことができるでしょうか。根本的な改善策としては、十分な睡眠時間をとること、質の高い睡眠をすることが必要となっています。乱れた生活を正しリズムを取り戻すには、早寝早起きの習慣をつけることも大切です。

こだわりを捨てる

○時間寝るべきだというこだわりを持つのもストレスの原因になりますので良くありません。無理に眠ろうと思うほど、余計に神経がさえる原因となり、逆効果です。布団の中で目を閉じて、リラックスしているだけでも、短い睡眠効果はあります。

食事に気を付ける

特に睡眠不足の場合には食欲の高まりによって摂取カロリーが過剰になっていることがありますので、下痢のような排便状態を改善し、エネルギー排出を良くすることが求められているのです。脂っこいものを避け、消化の良いもの、さらにカルシウムを摂るのが良いでしょう。カルシウムには、神経の働きの緊張を鎮め、精神的なイライラを抑える効果があります。どんなに忙しくても、1日3回の食事を楽しく味わうゆとりを持ちましょう。

精神的なストレスに強くなる

ストレスとも、うまくつきあっていくことが大切です。気持ちをコントロールしてストレスに強くなりましょう。問題を一人で抱え込んでしまわず、誰かに相談するなどの上手な解消法を身に付けることも大切です。ビジネスのノウハウ本には、仕事に関するストレスを軽減するヒントが書かれています。自分に合ったストレス対策を見つけるためにも、読んでみるのもいいでしょう。そして自分なりのリラックス法を見つけるようにしましょう。

適度な運動をする

スポーツは、運動不足の解消はもちろん、汗を流すことで気分がすっきりして倦怠感がなくなり、精神的な充実感も得られます。また、定期的に運動を行うことで生活のリズムも作れます。ウォーキングなどマイペースでできる運動を無理のない範囲で始めて、運動習慣を身につけましょう。

早寝早起き

少しずつ寝る時間を早めましょう。毎日5分ずつでもOK。寝る前にリラックスモードに切り替える時間を20~30分程もつこと。これを入眠儀式といいます。そして起きる時間も少しずつ早くしましょう。早寝の習慣を助けます。

また、眠る直前のベッドでの携帯やゲーム、ネット検索などをやめましょう。交感神経が働いてしまいます。

休日の寝だめはダメ

週末の過ごし方として、「起きたら昼だった!」という平日のリズムと大きく異なる睡眠覚醒リズムは避けましょう。週末の朝は必ず、平日の起床時間+1時間でまずは起きて、20〜30分の散歩などで太陽光を浴び、体内時計をリセットしましょう。その後、眠たければ午前中に2時間以内の二度寝で対応して、起きたら日中の活動を積極的にしてください。

長期の場合は病院へ

寝不足が続いて、イライラする、物忘れが多くなる、集中力がなくなる、疲れやすい、下痢をしやすい、立ちくらみ、動悸・息切れ、吐き気、頭痛、息苦しさなどの症状が出た場合は、医療機関での精神安定剤や睡眠薬の処方により軽くなります。睡眠専門外来もしくは心療内科が受診しやすいでしょう。寝不足状態が2週間以上続いたらかなり脳疲労も進んでいるので、受診をお勧めします。

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posted with amazlet at 13.12.20
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まとめ:寝不足は下痢を引き起こす

寝不足になると自律神経の働きが乱れ、下痢を引き起こすことがわかりました。ここで、睡眠不足による下痢をどのような改善していくか、ご提案します。

正しいリズムを取り戻すには

  • こだわりを捨てる
  • 食事に気を付ける
  • 精神的なストレスに強くなる
  • 適度な運動をする
  • 早寝早起き
  • 休日の寝だめはダメ

下痢は本当に辛いものです。通勤途中だと降りることもままならないし、会議中も落ち着いていられません。こちらの記事を参考に寝不足を解消して、明るい生活を取り戻してください。

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