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寝不足になるとイライラする原因と対処方法

寝不足の猫

寝不足でイライラしてしまうことに対しては意識的な対応をとることが重要です。

寝不足でイライラしてしまうのは脳の働きによるため、やむを得ないことです。ただ、寝不足でイライラしてしまうことで仕事や周囲に悪影響を与えてしまうことは避けたいものです。そこで意識的に寝不足によるイライラに対する対策を立てることが重要です。

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寝不足でイライラ。原因は何?

ケンカカップル

寝不足だと思わずイライラしてしまいますね。寝不足が原因でイライラが続いてしまうと職場や家族の雰囲気を悪くしてしまったり、ご自身も不快な気持ちで過ごすことにつながってしまいます。

そもそも寝不足だとイライラしてしまうのはどうしてなのでしょうか。「そんなことは当たり前だ」と片付けるのは簡単ですが、寝不足とイライラの関係をはっきりさせることで、イライラ解消につながるということができます。

実は、比較的最近、寝不足とイライラの関係を判明させた実験結果が発表されました。この実験結果を参考にすることで寝不足からくるイライラを解消させることにつながり、職場や家族関係の良化に役立たせることが可能となります。

寝不足とイライラの関係について行われた実験

寝不足とイライラに関する実験では、次のような実験が行われました。まず、成人の男性を集めて、2つのグループに分けます。そして、1つのグループでは4時間睡眠の生活を、もうひとつのグループでは8時間睡眠の生活を数日感送ってもらいました。その後、脳の活動の結果を調べました。

この結果、4時間しか眠らなかった、いわば寝不足グループの男性には明らかな変化が生じていました。4時間睡眠のグループの男性は、不安・緊張に反応する脳の部位である扁桃体(へんとうたい)の活動が非常に活発になっていました。その結果、4時間の寝不足グループでは不安や緊張が強まることが判明しました。つまり、イライラが募っていたのです。

この実験から寝不足によって脳の扁桃体の活動が活発となりイライラが強まるということが判明したのです。この実験結果は私たちの寝不足とイライラについての経験とも一致するものであり、寝不足とイライラの関係は脳科学的にも証明されたことになります。

寝不足によるイライラを防止するために

このように寝不足は扁桃体の働きを活発にして、イライラを強めることが科学的にも判明しました。この実験結果を前提にして私たちは寝不足でイライラがある場合にはどのようにすれば良いのでしょうか。

脳をリラックスさせる飲料・食料品を摂る

まず、手軽な方法として寝不足の時には脳をリラックスさせるためお茶などを摂るということがおすすめできます。寝不足のイライラの原因は脳の作用にあるとすれば、精神を落ち着かせる作用のあるお茶を摂ることがひとつの方法として有効ということができます。

具体的には、カモミールティーやローズヒップティーなど、ハーブティーが精神を落ち着かせる作用があることは有名です。そこで寝不足でイライラが高まっている時にはこれらのハーブティーを摂ることでイライラを抑えることが効果的です。

その他チョコレートなどもイライラを減少させるためには効果的です。

寝不足でイライラしていることを認め、周りに宣言しておくこと

人間は現在の状況を把握して認識することで、安心して精神活動が安定するという性質があります。客観的に現在の状況をつかむことで気持ちが落ち着きます。

そこで、この性質を活用して、寝不足でイライラしてしまっている時には、ご自身で「ああ、今日は寝不足でイライラしてしまっているな、これは脳の働きによるものだ」ということを認識して現状を客観的に把握することでイライラしている自分に冷静になることができます。その結果、イライラを解消することにつながります。

また、寝不足でイライラしていることをあえて周囲に伝えておくことで周囲の理解を得れば、職場や家族の雰囲気を悪くしてしまうことを防止することにつながります。周囲も「今日は寝不足でイライラしているのだな」ということを認識することができるからです。

ご自身と周囲が寝不足でイライラしているだけであるということの共通認識を持つことだけでも職場や家庭の雰囲気は大きく違ってきます。

そして可能であるのであれば、寝不足によるイライラを防ぐために可能な限り寝不足の状況を作り出さないようにすることももちろん重要です。

王様のうたた寝枕 ハニー
富士パックス販売
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寝不足とイライラのまとめ

以上本文で述べました寝不足とイライラについての関係や解消方法をまとめると以下のようになります。

  • 寝不足がイライラの原因となるのは、寝不足によって脳の扁桃体の働きが活発化することが原因です。
  • 寝不足によるイライラの場合には、精神をリラックスさせるお茶やチョコレートなどを食べることがおすすめできます
  • また、寝不足によるイライラの場合には、寝不足でイライラしてしまっていることを認識すること、周囲に伝えておいて認識を自覚・共有することも効果があります

寝不足でイライラしてしまうことは、脳の働きからもやむを得ないことが判明しました。大切なことは仕事の効率や周囲へ悪影響を与えないことであるということができるかと思われます。

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