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肌ケアする男
肌ケアする男

寝不足で肌荒れ!有効なスキンケアと6時間の睡眠

肌ケアする男

寝不足がちな日々が続いてお肌もカサカサになっていませんか?

紫外線こそ夏場に比べて少ないものの、この時期の乾燥や寝不足は肌にとっては過酷なはず。肌は寝ている間に再生されるので、寝不足は深刻な肌荒れの原因となってしまいます。

本記事では肌の再生に必要な質の高い睡眠法と、その他寝不足による肌荒れ対策のご紹介です。

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寝不足は肌荒れの元、上質な睡眠とは

居眠りする男

肌の再生には十分な睡眠時間が必要だと言われています。毎日8時間くらいゆっくり寝られれば良いものの、なかなかそう上手くも行かず寝不足がちなのが現実ではないでしょうか?

肌の再生に必要な睡眠時間は一日最低6時間だとされています。しかしその6時間の間の睡眠の質が悪ければ肌荒れは良くなりません。

短い睡眠時間でも寝不足を感じず、肌荒れを良くする質の高い睡眠はどのように手に入れられるのでしょうか?短い時間でも寝不足にならず肌荒れが再生できるように、質の高い睡眠を得るためのコツを一例として挙げておきます。

  • 寝る前にパソコンや携帯などの液晶画面を見ない
  • 睡眠前はリラックスした状態で
  • 入浴はベッドに入る一時間以上前にすます
  • 夜食は食べない
  • 室温は15度~20度くらいに
  • 刺激物を摂らない
  • 毎日同じ時間に寝る

寝る前にパソコンや携帯などの光る画面を見てしまうと、脳が刺激されその後の睡眠が浅くなり、6時間寝たところで寝不足を感じてしまう事があります。またベッドに入る前は心身をなるべくリラックスさせ質の高い睡眠へ入っていきましょう、カモミールティーやホットミルクなどを睡眠1時間~30分前に飲むのも効果的です。

入浴を寝る直前にしてしまうと、睡眠時に下がるはずの体温が下がらず、交感神経が働いてしまい、質の高い睡眠が得られず結果寝不足になってしまいます。これは夜食や刺激物、歯磨きなどにも同じ事が言えます。

15度~20度の室温は、寝不足のない質の高い睡眠をとるにあたって最適な室温です。また、毎日同じ時間に寝る事によって生活のリズムを作り出し、その日の一番眠い状態で睡眠に入っていく事が可能です。

以上の事をなるべく意識して質の高い睡眠で寝不足を解消して肌荒れを癒しましょう。

肌荒れには最初の3時間が勝負

肌荒れを防ぎ、また肌の再生に必要な成長ホルモンは眠り始めてから3時間の間に一番多く分泌されると言います、最初の3時間の睡眠の質が次の日の肌の質を左右すると言っても過言ではありません。ベッドに入る時はこの事を意識して熟睡できる環境を整えて眠りに入りましょう。

起きてから最初の30分の行動に注意

たとえ寝不足で目が覚めてしまっても、起きてから30分間の行動はその日一日のリズムを生みだします、この30分の行動がその日の夜の睡眠、特に最初の3時間の睡眠に大きく影響を与えます。

仮に寝不足で目が覚めてしまっても、まずはカーテンを開け光を浴び、顔を洗って交感神経を刺激し、水分と朝食をとりその日一日に備えましょう。この最初の行動はその晩の睡眠の質を高め、次の日の寝不足を予防するリズムを作り出します。

同じ睡眠時間でもスッキリと寝不足のない睡眠

以上のように同じ6時間の睡眠時間をとっていたとしても、その質によって肌への影響は変わってきます。本来最も健康的な睡眠時間は8時間弱と言われていますが、なかなかそうもいかない現代社会では、上質な睡眠を心がけ、寝不足を解消して肌荒れへの対策をなさってください。

それでも寝不足な人へ、食事で肌荒れ対策

それでも寝不足で肌荒れが治らない人へ、肌に良いとされている食品などをご紹介します。一般的に肌に良いとされている、また寝不足からの肌荒れを改善するのは女性ホルモンであるとされています、恋愛でもして女性ホルモンの分泌を活発に出来れば良いものの、そう簡単に行くものでもありません。寝不足でカサカサの肌荒れのままでは恋は逆に逃げていってしまいます。

女性ホルモンの分泌を促し、寝不足による肌荒れを良くする食品

  • 納豆・黒豆・豆乳・油揚げなどの豆製品
  • 卵・チーズ・牛乳などのたんぱく質
  • ウナギ・ホタテ・アサリ・サンマ・サバ・イワシなどの魚介類

他にも美肌効果で有名な食品にはザクロなどがありますね。

寝不足で肌荒れを感じている人は、これら女性ホルモンの働きを活発にする食品を意識的に摂る事によって肌荒れ対策をしてみてはいかがでしょうか。

まとめ

  • 肌の再生に最低限必要な睡眠時間は6時間と言われており、肌荒れ防止には欠かせない睡眠量。
  • その6時間の間も上質な睡眠をとる事によって寝不足を予防し肌荒れは改善される。
  • 上質な睡眠をとるにはパソコンの画面などを寝る前に見るのは避け、リラックスした状態で眠りに入るために刺激物は控えた方が良い。
  • 寝てから最初の3時間にホルモン物質は最も分泌される。

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