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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。

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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。

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