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女性の笑顔
女性の笑顔

寝不足を解消しよう!寝不足を解消して3倍能率を上げる4ステップ

寝不足を解消した女性の笑顔

寝不足を解消するためには、現在の睡眠を改善し、質の高い睡眠にすることが大切です。

質の高い睡眠をとることができれば、心身の疲労を解消し、毎日をエネルギーに溢れた状態で過ごすことができるようになります。

一方、質の低い睡眠をとっていると、慢性的な寝不足の状態になり、日中の異常な眠気等、日常生活に様々な悪影響を与えてしまいます。そのため、あなたが本来の力を発揮し、毎日を充実させるためには、睡眠の質を改善し、寝不足を解消することが重要です。

そこで、本記事では、寝不足を解消して3倍能率を上げる4つのステップについてご紹介していきます。現在寝不足で悩まされている方や、睡眠の質を改善したい方は、是非寝不足を解消して健康的に毎日を過ごすために、本記事をご活用下さい。

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寝不足を解消するとは?

寝不足を解消するためには「睡眠全体の仕組みを理解し、質の高い睡眠を得るために必要なことを体系的に実行する」という考え方が重要です。

睡眠全体の仕組みを理解することで、睡眠の質を改善し、寝不足を解消するために何をするべきなのかを理解することができます。

仕組みを理解していなければ、睡眠の質を体系的に改善していくことができず、効果的な結果を得ることは難しくなるでしょう。

そこで、寝不足の解消方法をより深く理解するために、まず次の3点について詳しく見ていきましょう。

  • 睡眠全体の仕組み
  • 寝不足によって生じる問題
  • 寝不足を解消するために必要なこと

では、早速一つ一つの項目について見ていきましょう。

睡眠全体の仕組み

睡眠の深さ

睡眠は、次の2種類の睡眠によって構成されています。

  • レム睡眠:浅い睡眠のことであり、脳は覚醒していて体は弛緩所帯にある。
  • ノンレム睡眠:深い睡眠のことであり、脳の活動は穏やかになり、体は若干緊張状態にある。

レム睡眠には、次の特徴と役割があります。

  • 脳は覚醒しているが、体の筋肉は弛緩状態になって休息をとっている
  • 記憶の定着・強化を行っている
  • 感情を整え、精神状態を安定させる役割を担っている
  • 睡眠全体の20%にあたる
  • 起床時間が近づくにつれ、出現する割合が増える
  • 夢を見ていることが多く、寝言で夢の内容を話すことがある
  • 脳が覚醒しているため、レム睡眠の時間帯に起床すると目覚めが良い

また、ノンレム睡眠には次の特徴と役割があります。

  • 脳の活動は穏やかになっているが、体の筋肉は緊張状態にある
  • 成長ホルモンが分泌されている
  • 脳の活動が穏やかになることで、ほぼ全ての生理的機能が低下し、心身に休息を与えている
  • 睡眠全体の80%にあたる
  • 深さに応じて4段階にレベル分けされていて、深いレベルの睡眠ほど休息の効果が高い
  • 睡眠直後の3時間に最も深いノンレム睡眠が現れる

睡眠は、レム睡眠とノンレム睡眠が90分1セットで起床するまで繰り返されていきます。そして、十分な「深さ」と「長さ」でこの2つの睡眠をとることで、あなたの心身に蓄積された疲労を解消し、あなた本来の能力と人間性で毎日を過ごすことができるようになります。

寝不足によって生じる問題

十分な深さと長さのある睡眠がとれず、質の低い睡眠を続けていると、寝不足の状態になり、心身に疲労が蓄積されていきます。心身に疲労が蓄積されることで、あなたの日常生活に様々な悪影響が生じます。

寝不足によって生じる問題には、次のものがあります。

  • 起床時の寝たりなさ
  • 疲労感
  • 高血圧のリスク増加
  • 集中力低下
  • 鬱病のリスク増加
  • 日中の異常な眠気
  • ストレス感度の上昇
  • 肌質の悪化
  • 食欲のバランスの崩れ
  • 記憶力・思考力の低下

睡眠は、あなたが健康的な毎日を過ごすために欠かすことのできないものです。そのため、寝不足になってしまうと、上記のような問題が生じ、毎日を元気に健康的に過ごすことが難しくなってしまいます。

あなたが現在寝不足気味であれば、あなたが人生を謳歌するためには、寝不足を解消することが欠かせません。

寝不足を解消するために必要なこと

繰り返しになりますが、寝不足を解消するためには、「十分な長さと深さのある睡眠を取り、心身の疲労を解消すること」が重要になります。

そして、十分な長さと深さのある睡眠をとるためには、次の4ステップを実践することが必要になります。

  • 深い睡眠をとるための準備をする
  • 深い睡眠を維持するための睡眠環境を用意する
  • 体内リズムを整える
  • あなたに必要な睡眠時間を調べる

これらのステップを実行することで、あなたの睡眠の質は改善され、寝不足を解消することができるようになるでしょう。

では、一つ一つのステップについて詳しく見ていきましょう。

深い睡眠をとるための準備をする

深い睡眠をとるためには、就寝前にリラックスした状態になることが重要です。

なぜなら、睡眠時のあなたの心身の状態はとてもリラックスした状態になっており、この状態に近づけていくことで、寝つきやすくなり、ストンと深い眠りに落ちていくことができるからです。

そして、最も深いノンレム睡眠は、就寝直後の3時間に現れます。この最も深い睡眠を味わうことで、あなたの心身の疲労は解消し、熟睡感を得られるようになります。

就寝前にリラックスした状態になるためには、次の2つの行動が必要です。

  • リラックスした状態になるための準備をする
  • 心身に刺激を与えるものを遠ざける

では、それぞれの行動について詳しく見ていきましょう。

リラックスした状態になるための準備をする

リラックスした状態になるための準備とは、「就寝前に心身を落ち着かせる習慣を身につけること」です。

就寝前に心身を落ち着かせる習慣を身につけることで、毎日寝る前にリラックスした状態になり、深い眠りに落ちていくことができます。

気持ちよい温度でお風呂に入った後に、自然な眠気がきたという覚えがある人は多いのではないでしょうか?これは、お風呂に入ることにより、日常の緊張状態からリラックスした状態に切り替わったからです。

この様な習慣を意識的に就寝前に行うことで、毎日リラックスして眠ることができます。

就寝前に心身を落ち着かせる行動には、次のものがあります。

  • 半身浴:38〜40℃程度のぬるめのお湯に、20分程度のんびりと半身浴する
  • 睡眠用BGM:クラシックや自然音など、リラックスできる音楽を小音でかける
  • 適量のご飯:晩ご飯の量をを少量に抑え、しっかりと噛んで食事する
  • 照明の切替:就寝前1時間からは、普段の強い光から、温かい色の刺激の弱い間接照明に切り替える
  • リラックスする飲み物:ホットミルクやココア飲んで体温を温める
  • ストレッチ:布団やベッドの中でのんびりとストレッチする

これらの行動を就寝前の習慣にすることで、あなたの心身はリラックス状態になり、自然な眠気が促されてきます。そして、自然な眠気によって、あなたはストンと深い眠りに落ちていくようになるでしょう。

心身に刺激となるものを遠ざける

また、就寝前にリラックスした状態になるためには、「心身に強い刺激となるものを遠ざけること」が必要になります。

特に、脳に強い刺激を与えた場合、脳が活動し始め、覚醒した状態になってしまいます。脳が覚醒してしまうと、落ち着くまで寝つけなくなり、また睡眠の質も低下してしまいます。

現代は特に、スマートフォンやPCの普及などをはじめ、生活スタイルが急激に変化し、睡眠を阻害してしまう要因が増えました。睡眠の質を改善し、寝不足を解消するためには、心身に刺激を与えるものを把握し、意識的にこれらを遠ざけることが必要になります。

心身に刺激を与えるものには、次のものがあります。

  • カフェイン:コーヒーや紅茶等。効果が切れるまで7時間程度かかるため、晩ご飯以降はカフェインを含む飲料を飲まない
  • 騒音:リラックスして眠るためには、図書館なみの静けさが必要です。厚手のカーテンや耳栓等で大きな音が耳に入らないようにしましょう。
  • 強い光:TV、PC、スマートフォンなど、強い光の刺激があるものは、就寝1時間前からは利用しないようにしましょう。
  • アルコール:寝酒は睡眠の質を低下させます。アルコールによって脳が麻痺し、寝つくことはできますが、浅い睡眠が続くため、疲労が十分に回復されません。
  • 夜食:就寝前は食べ物を摂取することで、消化器官が働き、脳に刺激を与えてしまいます。
  • 頭を使う活動:勉強や仕事、考え事は就寝1時間前からはしないようにしましょう。

就寝前のリラックスする習慣を実行すると共に、上記の心身に刺激を与える要素を遠ざけることで、あなたはストンと深い睡眠に入っていくことができます。そして、深い睡眠をとることで、寝不足を解消することができます。

深い睡眠を維持するための睡眠環境を用意する

次に、深い睡眠をとるために重要となることは、「睡眠中も深い睡眠を維持できるように、快適な睡眠環境を用意すること」です。

あなたの身体は、睡眠中も「暑い」や「うるさい」などの刺激を受けます。そのため、深い睡眠を維持するためには、睡眠中もこれらの刺激があなたに伝わらないように、環境を整えることが重要になるのです。

快適な睡眠環境を整えるためには、次の2つの環境が必要です。

  • 寝室の環境
  • 布団やベッド、枕などの寝具

これらの睡眠環境を整えることで、快適な状態で眠り続けることができます。

寝室の環境を整える

寝室の環境については、「室温、湿度、音の環境を、睡眠に快適な状態に整えること」が重要になります。

なぜなら、睡眠中に受け取る刺激の中で、「暑苦しい」「ジメジメしている」「うるさい」といった刺激が、最もあなたの睡眠を阻害する可能性があるからです。

室温・湿度・音について、それぞれの睡眠に適切な状態は以下の通りです。

  • 室温:夏は26〜28℃、冬は18〜23℃。就寝1時間前程度と、就寝後2時間は、この室温を維持できるように調整しましょう。
  • 湿度:50%前後。加湿器やエアコンの除湿モードを利用して、この湿度を保てるようにしましょう。
  • :図書館のような静けさが快適な睡眠には必要です。パートナーのいびきや騒音はしっかりと対策しましょう。厚手のカーテンや耳栓などを利用すると便利です。

室温・湿度・音の環境に悩まされている場合は、必ず快適な状態になるように工夫をしていきましょう。睡眠環境を整えることで、より睡眠に没頭していき、寝不足を解消することができます。

自分に合う寝具を利用する

あなたに合っている寝具を選び、利用するためには、「それぞれの寝具のポイント、正しい選び方を理解すること」が重要です。

あなたに合う寝具を利用することで、睡眠中も快適な姿勢を保つことができます。快適な姿勢を保つことで、リラックス状態を維持し、深い睡眠を取り続けられます。

しかし、あなたに合わない寝具を利用していると、体の一部に負担がかかり、腰痛や肩こり、首のハリや頭痛などの悪影響が出てきます。また、リラックスできないことで、寝つきが悪くなる場合もあります。

そのため、深い睡眠を維持するためには、あなたに合っている寝具を利用することが大切です。あなたに合っている寝具を選ぶためには、それぞれの寝具を選ぶ上でのポイントを理解し、実際にあなたに合うかを確かめることが必要です。

寝具を選ぶ際のポイントは、次の通りです。

  • :枕の高さ、素材、形状。それぞれに種類があり、種類毎にメリットとデメリットがあります。
  • 布団・ベッド:サイズ、反発力。寝返りのしやすさや、体を快適な状態に保つことのできる反発力かどうかを基準に選ぶことが大切です。

これらのポイントを基準にして、実際にあなたに合うかを確かめることで、快適な睡眠を得ることができます。

また、あなたに合う枕の選び方については、快眠できる枕を選ぼう!あなたを快眠に導いてくれる快眠枕を選ぶ方法の記事で詳しく紹介しておりますので、是非参考にしながら選ぶようにして下さい。

体内リズムを整える

また、質の高い睡眠をとり、寝不足を解消するためには、「体内リズムを整えること」が欠かせません。

体内リズムは、あなたの生活リズムと深い関係があります。正常な体内リズムであれば、日中は脳も覚醒していて活動しやすく、夜の時間帯に自然な眠気を促してくれます。

反対に、体内リズムが乱れている場合は、昼夜逆転の生活リズムとなり、日中は以上に眠く、夜は目が冴えて眠れないという状態になります。そのため、質の高い睡眠をとるためには、体内リズムを整えることが重要なのです。

体内リズムを整えるために最も重要なことは、「毎朝太陽の光を20分以上浴びること」です。次の項で詳しく見ていきましょう。

朝起床したら太陽の光を20分以上浴びる

体内リズムを整える上でもっとも重要なことは、「毎朝起床したらすぐに20分以上太陽の光を浴びること」です。

あなたの体内リズムは、25時間周期で回っています。そのため、何もしなければ1日1時間ずつずれていってしまい、生活習慣が乱れてしまいます。しかし、太陽の光を浴びることで、体内リズムがリセットされるため、正常なリズムで毎日を過ごすことができるようになります。

また、太陽の光を20分以上浴びることには、次のようなメリットがあります。

  • 脳の覚醒を促すセロトニンという覚醒ホルモンの分泌を促す
  • セロトニンにより、日中を充実して過ごすことができる
  • セロトニンが分泌されてから、14〜16時間後にメラトニンという眠りを促すホルモンが分泌される
  • メラトニンが分泌されてから、3時間以内に就寝すると、深い眠りをとりやすくなる

そのため、朝6時頃に太陽の光を浴びることができれば、夜の20〜22時頃にメラトニンが分泌され、その後3時間以内に自然な眠りにつくことができます。寝不足を解消するためにも、朝に太陽の光を浴びる習慣を身につけましょう。

あなたに必要な睡眠時間を把握する

最後に、睡眠の質を改善し、寝不足を解消するためには、「あなたに必要な睡眠時間を把握すること」が必要になります。

必要となる睡眠時間は人によって異なります。そのため、あなたが必要としている睡眠時間を把握することは、あなたが質の高い睡眠をとる上で欠かせないことです。

あなたに必要な睡眠時間を把握することで、周囲に惑わされず、毎日の計画を立てていくことができます。睡眠時間を把握する方法は、次の通りです。

  1. まず、起床したい時間を決めて、毎日その時間に起床するようにする
  2. 実際にここまで紹介してきた方法を実践し、深い睡眠をとる
  3. 朝起床したら、就寝時間、睡眠時間、目覚めのよさを記録する
  4. 夜になったら、日中に眠くならなかったか、思考力が落ちなかったかを記録する
  5. 前日の就寝時間を軸に、15分程度時間を前後させて就寝する
  6. このプロセスを繰り返し、起床時に気持ちよく起きることができ、日中をエネルギーに溢れて過ごせる時間帯を見つけるまで繰り返す

このステップを実行することで、あなたに必要な睡眠時間、気持ちよく起床できる時間帯を見つけることができるようになります。

あなたが気持ちよく目覚められる時間帯は、脳が覚醒しているレム睡眠の時間帯です。レム睡眠の時間帯は、90分の睡眠サイクルのうち10〜20分程度の割合で出現します。そのため、15分ずつ就寝時間をずらすことで、あなたが気持ちよく目覚めることのできる時間を見つけることができるのです。

また、気持ちよく目覚められたのにも関わらず、日中に眠気が襲ってきたり、頭の回転が悪くなってしまった場合は、睡眠の「深さ」と「長さ」のいずれかが足りないということになります。

その場合は、まずこれまでの熟睡するための方法を再度実践し、深い睡眠をとるようにしましょう。それでも問題が解決されなければ、睡眠時間を長くすることを検討することが必要です。

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まとめ

ここまでで、寝不足を解消して3倍能率を上げるための4つのステップについてご紹介してきました。最後に、4つのステップについてもう一度確認しましょう。

  • 深い睡眠をとるための準備をする
  • 深い睡眠を維持するための睡眠環境を用意する
  • 体内リズムを整える
  • あなたに必要な睡眠時間を調べる

これらのステップを実践することで、あなたは寝不足を解消し、毎日を充実して過ごすことができるようになるでしょう。

是非、寝不足に悩まされている方や、睡眠が足りないと感じている方は、本記事を参考にして頂き、寝不足を解消できるまで粘り強く行動していって下さい。

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