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寝不足が高血圧を招く原因と具体的な対策について

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寝不足は高血圧防止のために避けることが重要です。

寝不足が高血圧をもたらすことについては、科学的には明確な「一つの答え」が示されているわけではありません。しかし、寝不足が高血圧をもたらすことは、経験的・実験の結果などから明らかとなっています。そのため、高血圧防止のためには寝不足を極力避けることが有益です。

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気をつけたい高血圧

男

高血圧は、脳卒中や心筋梗塞などの生命に直接関わる病気のリスクを非常に高いものとします。また、高血圧による病気のリスクは加齢とともに高くなっていきます。そのため、年齢にともない、高血圧の対策を考えることは健康維持のためにとても重要なこととなってきます。

高血圧は遺伝的な要素によって発症する場合もありますが、その多くは肥満や塩分の過剰摂取などが原因となっているので、健康管理に配慮することで多くの場合には解消することが可能です。そして高血圧を防ぐためには、寝不足に注意することも重要です。

寝不足と高血圧の関係

寝不足は高血圧の原因となります。ただ、その直接の関係は完全には解明されていません。

一般に寝不足が高血圧を招く原因としては、寝不足によって交感神経の働きが活発となってしまい、アドレナリンなどの神経物質が活発に活動することにより、循環器系へ負担をかけるためであると言われます。

また、寝不足は、慢性的にストレスとなるので、ストレスにより交感神経を活発化させ血圧を高めるのではないかという考え方や寝不足によって飲食が多くなることなどを原因とする考え方などがあります。このように、寝不足が直接高血圧を導く理由については必ずしも判然とはしていません。

ただ、長い追跡実験の結果として寝不足が高血圧(及びそれに伴う脳や循環器系の疾患)をもたらすという実験結果があります。つまり、寝不足がなぜ高血圧の原因となるかという点に関しては、理論的根拠よりも「経験的に」ということが根拠として挙げられます。

経験的に寝不足が健康に悪影響を与えるという結論については、私たちは、なんとなく把握しているのではないでしょうか。そして、寝不足が悪影響をもたらすのは血圧についても同じであるということができます。

寝不足による高血圧を避けるために

このように、寝不足が高血圧の原因と言うことができるとしても、具体的な関係が明らかではないため、対策を具体的に挙げることは難しいということができます。そこで、一般的に健康維持のために良いと言われる生活習慣をとることで高血圧を避けることが期待できます。

睡眠時間は7時間が最も健康に良い

寝不足が血圧に対して悪影響を与えるとして、具体的にはどのくらいの睡眠時間をとることが健康に良いのでしょうか。これも、追跡的な実験結果となりますが、アメリカ・日本で行われた実験の結果としては、7時間程度睡眠時間をとっていた人たちが最も長寿であったというデータがあります。

これを寝不足と血圧の関係で考えれば、7時間程度睡眠時間を確保することができれば寝不足として高血圧となるリスクは低いということができます。高血圧となれば、最も長寿という結果は出ないと言えるためです。
そのため、寝不足による高血圧を避けるためには、睡眠時間は7時間を目標とされることがおすすめできると言えます。

定期的に健康診断を受ける

寝不足が高血圧を招くとしても、忙しい毎日の中で寝不足ではない状況を作ることが難しいかもしれません。そのため、寝不足が続く生活を送られる場合には定期的に健康診断を受けて血圧の変動を確認することが重要です。

先に述べましたように、寝不足は血圧に良くないとしてもその関係は必ずしも明確ではありません。そのため、寝不足があるからと言っても必ずしも血圧に悪影響が出ているかは定期的に診断を受けなければわからないということができます。そのため、多忙などの理由から寝不足が続く方は、定期的な健康診断を通して高血圧になっていないかを確認することが重要と言えます。

また、お酒をたしなまれる方は、寝る前のお酒は控えることが血圧のためには重要です。寝る前のお酒は睡眠の質を落とし、寝不足の原因となります。その他、寝不足とは異なりますが、食生活を見直すことも血圧のためには重要です。

自律神経にやさしい音楽
メンタル・フィジック
デラ (2007-07-25)
売り上げランキング: 377

まとめ:寝不足は万病のもと

以上述べました寝不足と血圧の関係をまとめますと以下のようになります。

  • 寝不足は高血圧の原因となります。寝不足が高血圧の原因となる理由は理論的・科学的に必ずしもはっきりとしているわけではありませんが、経験的に寝不足は高血圧をもたらします
  • 寝不足による高血圧を避けるためには、可能であれば1日7時間の睡眠時間を確保することが有益な方法です
  • 多忙などの理由から寝不足の生活をせざるを得ない場合には、定期的に健康診断を受けて血圧に悪影響が出ていないかを確認することが重要です

寝不足が血圧をはじめ健康に対して様々な悪影響を及ぼす可能性があることを私たちは知っています。寝不足は万病のもとということができます。血圧を含めて健康的な毎日を送るためには寝不足を可能な限り減らすことが重要ということができます。

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