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寝不足の症状とは?!寝不足が続くと出てくる15の症状と解消法

寝不足で悩んでいる男性

寝不足の状態を続けていると、心身に疲労が蓄積され、あなたの日常生活に悪影響を与える様々な症状が出てきます。

寝不足の症状を解消するためには、まずその原因と実際の症状について理解することが必要です。実際の症状を理解しておくことで、寝不足の兆候をすぐに感じることができ、迅速な対処をとることができます。

そこで、本記事では、 寝不足が続くと出てくる15の症状と解消法についてご紹介していきます。現在、寝不足によって悩まされている方や、調子があがらないという方は、是非本記事をご活用頂き、寝不足を解消して健康的な毎日を手に入れて下さい。

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寝不足になると様々な症状が出てくる理由

寝不足の状態が続くと、あなたの心身に疲労が蓄積され、日常生活に様々な悪影響を与えてしまいます。

なぜなら、睡眠は、あなたの健康的な生活に欠かすことのできないものであるため、それが損なわれると、心身にあらゆる悪影響が生じてしまうからです。

まずは、睡眠の役割について理解し、睡眠が損なうことでなぜ問題が発生するのかについて理解していきましょう。

睡眠の役割

睡眠にはレム睡眠ノンレム睡眠の2種類があります。そして、それぞれ私達が健康的に毎日を過ごすために欠かせない役割を担っています。

  • レム睡眠:浅い睡眠のことであり、脳は覚醒していて起きている時の状態に近い。
  • 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っている。
睡眠の深さ

睡眠の役割について理解するためには、この2種類の睡眠の特徴と役割について理解することが必要です。

レム睡眠の特徴と役割には次のものがあります。

  • 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
  • 睡眠全体の20%の割合で出現
  • 記憶の定着・強化
  • 感情の鎮静、精神状態の安定
  • 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い
  • 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、ノンレム睡眠の特徴と役割には次のものがあります。

  • 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
  • 睡眠全体の80%の割合で出現
  • 成長ホルモンの分泌
  • 体温をはじめ、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
  • 深さに応じて4段階のレベルがある
  • 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、この2種類の睡眠が90サイクルで繰り返されていきます。心身の疲労を回復するためには、十分な「長さ」と「深さ」で睡眠をとることが必要になります。

そのため、あなたの睡眠の質が低く、深い睡眠をとれていない場合や、十分な睡眠時間を確保できていない場合には、必要となる睡眠の質が足りず、寝不足となってしまうのです。

寝不足の症状

寝不足を解消するためには、その症状を理解しておくことが大切です。日常生活の中で、寝不足に該当する症状が現れたら、すぐに睡眠の質を改善していくことで、健康的な生活を維持していくことができるようになります。

それでは、寝不足の代表的な症状について、具体的に見ていきましょう。

寝不足の症状1:記憶力の低下

記憶力の低下に陥ると、何度も同じことを質問したり、それほど時間が経っていないのに簡単な物事を忘れてしまうという状態になります。

寝不足に陥ると、脳に疲労物質が溜まり、十分に脳が活動することができなくなるためです。

寝不足の症状2:思考力の低下

思考力が低下した場合、会話の内容が頭に入ってこなかったり、いつもはできる仕事や勉強ができなくなることがあります。

こちらも、寝不足により脳の活動が抑制され、あなたの能力が制限されていることが原因です。

寝不足の症状3:集中力の低下

集中力が低下した場合、運転中のミスや、簡単なことのケアレスミスなどを繰り返す危険性があります。

こちらも、寝不足によって脳が十分な休息を得られていないことが原因です。

寝不足の症状4:寝たりなさ

寝不足に陥ると、心身が十分に回復されず、起床時に寝たりなさを感じます。起床時の目覚めが良くなければ、一日のエンジンがかかるまで時間がかかってしまいます。

寝不足の症状5:日中に感じる異常な疲れ

寝不足に陥ると、午前中などまだ本格的な活動をしていない時間であっても、異常な疲れを感じる時があります。

睡眠が足りていないと、脳も体も十分な休息をとることができないからです。

寝不足の症状6:日中の異常な眠気

寝不足に陥ると、日中に異常な眠気に襲われるという症状が出る場合があります。

脳は疲労物質が溜まっていると、それを解消しようと眠気を促し、睡眠をとろうとするからです。

寝不足の症状7:免疫力の低下

睡眠不足に陥ると、免疫力が低下し、怪我や病気にかかるリスクが高まります。

これは単純に、心身に疲労が蓄積されていくことにより、弱っていってしまうからです。

寝不足の症状8:鬱病になる可能性の増加

寝不足気味の方は、うつ病にかかるリスクが高まります。

睡眠には精神の安定に対する役割もあり、それが不足することで精神疾患にかかりやすくなるためです。

寝不足の症状9:ささいなことにストレスを感じる

寝不足に陥ると、特に午後の時間帯に急なストレスを感じやすくなり、人に対して余計に厳しく接してしまう場合があります。

睡眠には感情の安定に対しても重要な役割があり、これが損なわれることで、カッとしやすくなるからです。

寝不足の症状10:急に不安になる

寝不足に陥ると、どこからともなく急に不安になってしまうという症状が出る場合があります。

これも、睡眠の精神の安定の役割が損なわれてしまうことが原因です。

寝不足の症状11:食欲がおさまらない

寝不足に陥ると、食欲のバランスが崩れ、肥満になる可能性が高まります。

睡眠により、食欲を司るホルモンのバランスが安定しますが、寝不足に陥るとこれが崩れ、食べても食べても満足できなくなってしまうからです。

寝不足の症状12:肌質の悪化

寝不足に陥ると、肌質が悪化するという症状が出る場合があります。

睡眠には傷ついた細胞を修復し、肌質を改善する効果があります。これが損なわれると、傷ついた細胞がそのまま放置されるため、肌質が悪化してしまうのです。

寝不足の症状13:頭痛

寝不足に陥ると、起床時の頭痛を引き起こす場合があります。

睡眠不足によって脳の疲労が解消されないと、脳内の血管がストレスを受けて拡張してしまいます。拡張することにより、周囲にある神経を圧迫し、頭痛を引き起こすのです。

寝不足の症状14:吐き気

また、寝不足に陥ると、朝から日中にかけて吐き気が生じる場合があります。

これも、睡眠不足により体の機能が上手くまわらないことに原因があります。

寝不足の症状15:目まい

また、寝不足に陥ると、ぐるぐると回るような目まいが生じる場合もあります。

これも、睡眠不足により心身の健康が損なわれていることが原因です。

寝不足の症状を改善するには

ここまで見てきたように、寝不足に陥ると、あなたの日常生活に様々な悪影響が生じてしまいます。

この寝不足の症状を改善するためには、「睡眠の質を改善し、あなたに必要な睡眠をとること」が必要になります。

睡眠の質を改善するためには、次の4ステップを実践することが必要です。

  • 深い睡眠をとるためにリラックスした状態になる
  • 深い睡眠を維持するために睡眠環境を整える
  • 体内リズムを整える
  • あなたに必要な睡眠時間を調べる

この4ステップを実践することで、睡眠の質を改善し、寝不足の症状を解消することができます。寝不足に陥った場合は、単に睡眠時間を確保するだけでなく、睡眠の質についてチェックすることが重要になります。

4ステップの具体的な方法については、睡眠の質を劇的に改善するための誰でも実行できる4つのステップの記事にて詳しく紹介しておりますので、是非参考にして実践してみて下さい。

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まとめ:症状が現れたらすぐに睡眠を改善する

ここまでで、寝不足の症状と解消法についてご紹介してきました。

本記事で紹介してきた症状が、あなたの生活の中に出てきたら、質の高い睡眠をとれるように睡眠を改善することが必要です。特に、十分な睡眠時間を確保していたとしても、質の低い睡眠になっていると、寝不足となってしまうこともあるので注意が必要です。

質の高い睡眠をとり、寝不足を解消することができれば、毎日を充実して健康的に過ごすことができるようになります。現在、寝不足で悩んでいる方は、是非本記事を参考にしていただきながら、寝不足を解消できるように行動を重ねていって下さい。

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