Home / 健康 / 健康全般 / 睡眠 / 体温をうまくコントロールして寝不足を予防するための3つの方法
夜の橋
夜の橋

体温をうまくコントロールして寝不足を予防するための3つの方法

夜の橋

体温のコントロールがうまくできていないと、寝不足になることがあると言われています。

体温は眠りと密接に関係しています。例えば、小さな子供が眠たくなると体温が上がるのをご存知の方も多いと思います。小さな子供は眠る前に体温の影響で手足が温まります。

反対に大人に多いのが冷え症です。冷え症の場合は足先や手先が冷えるため、なかなか眠ることができません。そのために冷え症の人は体温を上げることができずに寝不足になってしまうことがあるようです。

また大人の場合は体温が上がり過ぎてしまって眠ることができないということもあるようです。

ですから、寝不足にならずに健康的に生活するためには、高温低温にかかわらず体の良い体温調節が必要だということが分ります。

この記事では、どのように眠りに効果的な体温調節を行なって寝不足にならないようにすることができるか、という点についてご紹介してみたいと思います。良い体温調節をして寝不足にならないようにするための参考にしてみてください。

スポンサーリンク

良い体温を維持して寝不足にならないための方法

体温を測る女性

寝る前に体が温まると眠たい証拠だと言われていますが、興味深いことに、寝ている間には体温は下がっているのです。寝る時になると代謝が遅くなりますので体温が上がる理由がなくなります。そのために体温が下がっていると言われています。特に深い眠りの時には体温が低くなると言われています。

そのため体が深い眠りに入っている時に体温を上げようとすると、目が覚めてしまうことがあるようです。このような場合、寝不足になることがあると言われています。

では体温をうまく調整して良い睡眠を摂り寝不足にならないためにできることを幾つかご紹介してみたいと思います。

正しい体温を維持してよく眠る方法その1:部屋の暖房を弱める

眠っている間は部屋の暖房を弱めると良いでしょう。部屋が暖まり過ぎると深い眠りの時に体温が下がりにくくなります。そうなると、良い眠りを妨げられてしまい、寝不足になってしまうことでしょう。タイマーなどをうまく使って夜中には部屋の温度を下げるようにすると良いでしょう。

寝る時に暖房をつけすぎると部屋が乾燥して、喉が痛くなったりして目が覚めることもあり得ます。そのようなことによる寝不足を避けるためにも暖房を夜中は切っておくと良いでしょう。

正しい体温を維持してよく眠る方法その2:布団に入れる暖房器具にも注意する

布団の中に暖房器具を入れて寝るという方も、夜中に体の体温を上げないように注意する必要があります。例えば湯たんぽを使っておられるのであれば、寝る前に湯たんぽを布団の中へ入れておき、寝る時は布団から湯たんぽを出してしまうようにすることができます。そうするなら、寝る前に寒い思いをすることはありませんし、夜中に体温が上がり過ぎて目が冷めてしまい、寝不足になることもないでしょう。

また、電気毛布を使っておられるのであれば、こちらもタイマーを活用し、寝た後には自動的に電源が切れるようにしておくなら、夜中に目が覚めてしまい、寝不足になるということは避けられるでしょう。

正しい体温を維持してよく眠る方法その3:体を寝るモードにしておく

寝る前に体のモードを寝るモードに切り替えることも大切です。どのようにそうできるのでしょうか?

お風呂は効果的です。寝る少し前に、ぬるめのお風呂に入ってしっかりと体を温めるなら、血行が良くなり眠りやすくなります。寝る直前にしっかり温まってしまうのは逆に体温を下げにくくすると言われていますので、この点は注意する必要があるでしょう。

また夕方運動することも、夜中に体温を下げて効果的に眠るために助けになると言われています。仕事帰りにジムへ行ったり、自宅へ帰ってきてからジョギングしたりすると良いでしょう。適度に運動して良い睡眠を摂り、寝不足にならないように注意しましょう。

まとめ:体温を意識して眠るようにするなら、寝不足になりにくいでしょう

この記事では、体温を意識して眠ることの大切さについてご紹介させていただきました。いかがでしたでしょうか?

寝る前に手や足が温まるのは眠たい証拠だと言われていますが、眠っている間は体温が下がっています。そのため、寝る時に体を温めすぎてしまうなら、良い睡眠を妨げられてしまい寝不足の原因となることでしょう。

このようなことにならないために、暖房器具の温度管理に注意し、寝る時の体温を良い状態に保つように心がけましょう。そうするなら寝不足を避けることができるでしょう。

スポンサーリンク

Check Also

寝室

快適なベッドルームにするためのコーディネート術

一日の疲れを取るためのベッドル …

105 comments

  1. I know this if off topic but I’m looking into starting my own weblog and was wondering what
    all is needed to get set up? I’m assuming having a blog
    like yours would cost a pretty penny? I’m not very web
    smart so I’m not 100% certain. Any recommendations or advice would be greatly appreciated.
    Kudos

  2. Hello there, You have done a fantastic job. I will certainly digg it and personally recommend to my friends.
    I’m sure they will be benefited from this website.

  3. Very nice blog post. I absolutely love this website.
    Keep writing!

  4. Please let me know if you’re looking for a article author
    for your site. You have some really great posts and I think I would be a
    good asset. If you ever want to take some of the load
    off, I’d really like to write some content for your blog in exchange for
    a link back to mine. Please send me an email if interested.

    Many thanks!

  5. Awesome! Its really amazing article, I have got
    much clear idea on the topic of from this article.

  6. If you want to get much from this article then you have to
    apply these methods to your won web site.

  7. I know this website offers quality depending articles or reviews and extra data, is there any other website which
    gives such data in quality?

  8. Hello there, I found your blog via Google even as searching for a related matter,
    your site got here up, it seems to be great.
    I’ve bookmarked it in my google bookmarks.
    Hello there, simply changed into aware of your blog through Google, and found that it’s truly informative.
    I am going to watch out for brussels. I’ll be grateful if you
    happen to continue this in future. Lots of other folks will probably be benefited out of your
    writing. Cheers!

  9. Hi there, yup this paragraph is actually nice and
    I have learned lot of things from it about blogging.

    thanks.

  10. Does your website have a contact page? I’m having trouble locating it but,
    I’d like to shoot you an email. I’ve got some recommendations for your blog
    you might be interested in hearing. Either way, great blog and I look forward
    to seeing it improve over time.

  11. Its like you learn my mind! You seem to know so much approximately this, such as you wrote the guide in it or something.

    I feel that you just can do with a few percent to drive the
    message house a little bit, however other than that, that is magnificent blog.

    An excellent read. I will definitely be back.

  12. Heya! I’m at work browsing your blog from my new iphone 3gs!
    Just wanted to say I love reading through your blog and look forward to all your posts!
    Carry on the great work!

  13. Yes! Finally someone writes about small business coaching.

  14. Great post. I was checking constantly this blog and I’m impressed!
    Very useful information specifically the last part 🙂 I care
    for such info a lot. I was looking for this certain info for a long time.
    Thank you and best of luck.

  15. It is actually a nice and helpful piece of information. I’m happy that
    you shared this useful info with us. Please keep us informed like this.
    Thanks for sharing.

  16. Today, I went to the beach with my children. I found a
    sea shell and gave it to my 4 year old daughter and said “You can hear the ocean if you put this to your ear.” She
    placed the shell to her ear and screamed. There
    was a hermit crab inside and it pinched her ear.
    She never wants to go back! LoL I know this is totally off topic but I had to tell someone!

  17. Excellent blog here! Also your web site loads up very fast!
    What host are you using? Can I get your affiliate link to your host?
    I wish my web site loaded up as quickly as yours lol

  18. Right here is the right web site for anyone who would like to understand this topic.
    You know so much its almost tough to argue with you (not that I personally will need to…HaHa).
    You definitely put a brand new spin on a topic which
    has been discussed for years. Wonderful stuff, just excellent!

  19. What’s up everyone, it’s my first visit at this web page, and
    piece of writing is really fruitful in favor of me, keep up posting these articles
    or reviews.

  20. Excellent blog here! Also your site loads up very fast!
    What host are you using? Can I get your affiliate link to your host?
    I wish my site loaded up as quickly as yours lol

  21. What i don’t understood is in truth how you’re no longer actually much more neatly-preferred than you may be right now.
    You are very intelligent. You realize therefore significantly
    with regards to this topic, produced me personally
    consider it from numerous varied angles. Its like men and women don’t seem to be fascinated
    except it is something to accomplish with Girl gaga!
    Your individual stuffs great. Always care for it up!

  22. Have you ever thought about including a little bit more than just your articles?
    I mean, what you say is valuable and all.
    However think about if you added some great pictures or video clips to
    give your posts more, “pop”! Your content is excellent but with pics and videos, this
    website could definitely be one of the very best in its field.
    Superb blog!

  23. What’s up to every body, it’s my first pay a quick visit of this blog; this webpage carries
    remarkable and really fine stuff in favor of readers.

  24. Hello to every body, it’s my first visit of this website; this web site
    consists of awesome and genuinely good material for
    readers.

  25. Hi mates, its impressive post about cultureand completely explained, keep it up all the time.

  26. Hello, the whole thing is going well here and ofcourse every one is sharing data, that’s
    truly excellent, keep up writing.

  27. It’s an awesome paragraph for all the internet visitors; they will get benefit
    from it I am sure.

  28. Wow! Finally I got a webpage from where I know how
    to actually obtain valuable information regarding my study
    and knowledge.

  29. Good day! Would you mind if I share your blog with my zynga group?
    There’s a lot of people that I think would really enjoy your
    content. Please let me know. Thanks

  30. Fastidious response in return of this query with real arguments and
    describing the whole thing concerning that.

  31. Hello to all, the contents existing at this web site are really awesome for people knowledge,
    well, keep up the good work fellows.

  32. Do you have any video of that? I’d care to find out more details.

  33. It’s wonderful that you are getting ideas from this paragraph
    as well as from our discussion made at this place.

  34. Thank you for the good writeup. It in fact was a amusement account it.

    Look advanced to far added agreeable from you! By the way,
    how could we communicate?

  35. Just wish to say your article is as amazing. The clearness to your put up is just cool and i could assume you are a professional in this subject.
    Well along with your permission let me to clutch your feed to keep up to date with coming near near post.
    Thank you a million and please carry on the gratifying work.

  36. Hello, I think your blog might be having browser compatibility issues.
    When I look at your blog site in Safari, it looks fine but when opening in Internet Explorer, it has
    some overlapping. I just wanted to give you a quick heads up!
    Other then that, fantastic blog!

  37. hello there and thank you for your information – I’ve definitely
    picked up something new from right here. I did however expertise
    several technical issues using this site, since I experienced to reload the
    website many times previous to I could get it to load correctly.
    I had been wondering if your hosting is OK? Not that I’m complaining,
    but sluggish loading instances times will very frequently affect your placement in google and can damage
    your high quality score if advertising and marketing with Adwords.
    Well I’m adding this RSS to my e-mail and could look out for much more of
    your respective interesting content. Make sure you update this again very soon.

  38. Highly descriptive article, I liked that a lot.
    Will there be a part 2?

  39. excellent submit, very informative. I’m wondering why
    the opposite specialists of this sector don’t notice this.
    You should proceed your writing. I am sure,
    you’ve a huge readers’ base already!

  40. excellent issues altogether, you simply won a
    new reader. What may you recommend about your put
    up that you just made some days in the past? Any positive?

  41. wonderful points altogether, you simply won a new reader.
    What would you recommend about your post that you simply made a few days ago?

    Any sure?

  42. Thanks , I have just been searching for info about this topic for a while and yours is the greatest I’ve
    discovered so far. However, what concerning the bottom
    line? Are you positive concerning the supply?

  43. Howdy just wanted to give you a quick heads up
    and let you know a few of the pictures aren’t loading correctly.
    I’m not sure why but I think its a linking issue.
    I’ve tried it in two different browsers and both show the same outcome.

  44. Pretty! This has been a really wonderful post. Many thanks for providing this information.

  45. I’m amazed, I have to admit. Seldom do I encounter a blog
    that’s equally educative and engaging, and without a doubt, you’ve hit
    the nail on the head. The problem is an issue that too few men and
    women are speaking intelligently about. Now i’m
    very happy I came across this during my search for something concerning this.

  46. Hello there! This is kind of off topic but I
    need some help from an established blog. Is it very difficult to set up your own blog?
    I’m not very techincal but I can figure things out pretty
    fast. I’m thinking about making my own but I’m not sure where to start.
    Do you have any ideas or suggestions? Thank you

  47. You really make it seem so easy with your presentation but I find this
    topic to be really something that I think I would never understand.
    It seems too complex and extremely broad for me. I am
    looking forward for your next post, I’ll try to get the hang of it!

  48. Hi my loved one! I want to say that this post is awesome, great written and include approximately all
    vital infos. I’d like to look more posts like this .

  49. I am extremely impressed with your writing skills as well as with the layout on your blog.
    Is this a paid theme or did you modify it yourself?
    Either way keep up the nice quality writing, it’s rare
    to see a nice blog like this one nowadays.

  50. My brother recommended I might like this web site.
    He was totally right. This post truly made my day. You cann’t imagine just how much time I had spent for this information!
    Thanks!

  51. Please let me know if you’re looking for a article author for your
    weblog. You have some really good articles and I feel I would be a good asset.
    If you ever want to take some of the load off, I’d love to write some material for your blog in exchange for a link back to mine.
    Please shoot me an e-mail if interested. Regards!

  52. My family all the time say that I am wasting my time here at
    net, however I know I am getting familiarity daily by reading thes pleasant
    articles.

  53. When someone writes an post he/she maintains the idea of a user in his/her brain that how a user can know it.
    Therefore that’s why this post is amazing. Thanks!

  54. I think the admin of this web page is genuinely working hard in support of his site, since here every data is
    quality based information.

  55. Thank you, I’ve just been looking for information about this subject for
    a while and yours is the greatest I’ve came upon till now.

    However, what concerning the conclusion? Are you
    positive concerning the source?

  56. Woah! I’m really loving the template/theme of this website.
    It’s simple, yet effective. A lot of times it’s challenging to
    get that “perfect balance” between user friendliness and visual appeal.
    I must say you’ve done a fantastic job with this.
    Also, the blog loads super fast for me on Opera. Outstanding Blog!

  57. Thanks for finally talking about >体温をうまくコントロールして寝不足を予防するための3つの方法 | iGotit <Loved it!

  58. Hello there! I just wish to give you a big thumbs up for the great information you have got here on this post.
    I’ll be coming back to your site for more soon.

  59. When I initially commented I clicked the “Notify me when new comments are added”
    checkbox and now each time a comment is added I
    get four e-mails with the same comment. Is there any way you can remove me from that service?
    Cheers!

  60. Ahaa, its good dialogue on the topic of this post at this place at this weblog, I have read all that, so now me also commenting here.

  61. Hurrah! Finally I got a weblog from where I can genuinely
    take helpful data concerning my study and knowledge.

  62. Hi! I could have sworn I’ve been to this website before
    but after checking through some of the post I realized it’s new
    to me. Nonetheless, I’m definitely happy I found it and I’ll be
    book-marking and checking back frequently!

  63. I believe that is one of the most important info for me. And i am satisfied reading your article.
    However wanna commentary on few normal things, The web site style is perfect,
    the articles is actually nice : D. Just right task, cheers

  64. hello there and thank you for your info – I’ve definitely picked
    up something new from right here. I did however expertise some technical issues using this web site, since I experienced to reload the site many times previous to I
    could get it to load properly. I had been wondering if your web host is OK?

    Not that I am complaining, but slow loading instances times will very frequently affect your placement in google and can damage your high quality
    score if advertising and marketing with Adwords. Anyway I’m adding this RSS to my e-mail and could look out for a lot more of your respective interesting content.
    Ensure that you update this again soon.

  65. Hi there! This is kind of off topic but I need some advice from
    an established blog. Is it hard to set up your own blog? I’m not very techincal
    but I can figure things out pretty quick. I’m thinking about
    setting up my own but I’m not sure where to
    begin. Do you have any points or suggestions? Many thanks

  66. I go to see every day some blogs and sites to read articles, but this website provides feature based
    content.

  67. Wow, awesome blog format! How lengthy have you ever been running
    a blog for? you make running a blog glance easy.

    The whole glance of your website is wonderful, let alone the content material!

  68. Thanks for the good writeup. It actually was
    once a amusement account it. Look advanced to far introduced agreeable from you!
    However, how could we keep up a correspondence?

  69. Thanks for the good writeup. It in fact used to be a leisure account it.
    Glance complex to far delivered agreeable from you!
    By the way, how can we keep up a correspondence?

  70. bookmarked!!, I really like your website!

  71. When someone writes an post he/she maintains the thought of a user in his/her brain that how a user can understand it.
    So that’s why this piece of writing is great. Thanks!

  72. I love reading through an article that can make men and women think.
    Also, many thanks for allowing me to comment!

  73. Appreciate the recommendation. Will try it out.

  74. I’m not sure exactly why but this site is loading very slow for me.
    Is anyone else having this issue or is it a problem on my end?
    I’ll check back later on and see if the problem still exists.

  75. Nice weblog right here! Additionally your web site lots
    up very fast! What web host are you the use of?

    Can I am getting your associate hyperlink on your host?
    I want my web site loaded up as quickly as yours lol

  76. I do accept as true with all the ideas you’ve introduced on your post.
    They are very convincing and will certainly work.
    Still, the posts are very quick for novices. Could you please lengthen them a little
    from next time? Thanks for the post.

  77. My brother suggested I might like this blog.
    He was entirely right. This post truly made my day.
    You can not imagine simply how much time I had spent for this
    information! Thank you!

  78. Good way of telling, and pleasant piece of writing to obtain information on the
    topic of my presentation subject, which i am going to deliver in school.

  79. Hey this is kind of of off topic but I was wondering
    if blogs use WYSIWYG editors or if you have to manually code with
    HTML. I’m starting a blog soon but have no coding skills so I wanted
    to get guidance from someone with experience. Any help
    would be greatly appreciated!

  80. If you are going for finest contents like me, only visit
    this site daily for the reason that it presents feature
    contents, thanks

  81. Asking questions are actually pleasant thing if you are not understanding something totally, however this post presents nice understanding even.

  82. Hi there all, here every person is sharing these know-how, therefore it’s good to read this
    blog, and I used to pay a quick visit this blog everyday.

コメントを残す

メールアドレスが公開されることはありません。 * が付いている欄は必須項目です