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眠気のある女性
眠気のある女性

日中の「眠気」の原因と解消するための3つの重要なポイント

眠気のある女性

「日中に急に眠気がおきてしまう…」「しっかり寝ているはずなのに眠気がとれない…」あなたは、このようなお悩みをお持ちではないでしょうか?

日中の眠気は、様々な原因によって引き起こされますが、主な原因は「睡眠の質が低いこと」と「体内時計が乱れていること」です。

本記事は、眠気を引き起こす原因と解消する方法についてご紹介していきます。是非、本記事を参考にして頂き、あなたを悩ます日中の眠気を解消して下さい。

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1.眠気の原因

日中の眠気は、主に次の2つの原因によって引き起こされます。

  • 睡眠の質が低い
  • 体内リズムが乱れている

以下で、一つ一つの項目について見ていきましょう。

1−1.睡眠の質が低い

人間が活動を続けるためには、質の高い睡眠をとることが大切です。人は、睡眠によって毎日蓄積されていく心身の疲労を回復し、正常な状態に戻しています。

もしも、睡眠が不十分で、蓄積された疲労物質が解消されなかった場合、あなたの脳は疲労を回復させようと眠気を促します。熟睡できなかった日や、睡眠時間が短かった日に眠気が起きるのはこのためです。

質の低い睡眠の原因となる行動には、次のものがあります。

  • 就寝4時間前以降の食事
  • 就寝1時間前以降に、冷たすぎたり熱すぎたりする刺激の強い飲料を飲む
  • コーヒーや赤ワインなど、カフェインを含む飲料を飲む
  • 就寝2時間前まで、PCやスマートフォン、TVなどの強い光の刺激がある環境の中にいる
  • 夜遅くに、コンビニなどの強い光の刺激がある場所に行く
  • 就寝前の暗い部屋で、スマートフォンや携帯などの画面の光を浴びている
  • 就寝2時間前以降に仕事や勉強、考え事など、頭を使う活動をする
  • 平日と休日の起床時間に2時間以上の差がある
  • 起床時間が毎日一定ではない
  • 運動をする習慣がない
  • 朝に太陽の光を浴びない
  • 十分な睡眠時間を確保できていない
  • 日中に強いストレスを感じ、その状態を解消しないまま就寝する
  • 枕やベッドが合っていない
  • 寝室がうるさかったり、熱かったりと環境が悪い
  • 肥満である
  • 寝酒をする

あなたが上記の行動をとっている習慣がある場合、それが原因で睡眠の質が低くなっている場合があります。現在眠気を強く感じている場合は、これらの行動をしないようにしてみましょう。

1−2.体内リズムが乱れている

人間の身体には、体内時計というものが存在しています。これは、身体器官の活動のリズムやホルモン分泌、体温などのリズムに影響を与えています。体内時計が正常な場合、最も強い眠気は午前4時と午後2〜4時の2回引き起こされます。

夜更かしや運動週間の欠如、起床時間のバラツキ等で体内リズムが乱れている場合、昼夜逆転のリズムになり、昼は眠く夜は目が冴えている状態になることもあります。もしも、あなたが今規則正しい生活を送れていないのであれば、そのことが原因で日中の眠気を引き起こしているのかもしれません。

体内リズムを乱す原因には、次のものがあります。

  • 食事時間が一定でない
  • 起床時間が一定でない
  • 夜更かしをする
  • 朝の太陽の光を浴びる習慣がない
  • 平日と休日の起床時間の差が2時間以上ある

あなたが上記の習慣をとっている場合、あなたの体内時計は安定していない可能性があります。体内時計が乱れていると、昼は眠く、夜は目が覚めている状態になる場合もあります。

2.眠気の原因を解消する

ここまでで、あなたの眠気を引き起こしている主な原因と、原因を生み出している行動について確認してきました。次に、眠気を解消する方法について見ていきましょう。
眠気を解消するためには、

  • 眠気の原因をつくらないこと
  • 質の高い睡眠をとること
  • 体内リズムを安定させること

の3ポイントが重要です。

眠気の原因をつくらないことに関しては、上記でリストアップしている行動をしないようにしましょう。上記で挙げた行動は、夜の就寝する時間帯にあなたの脳に強い刺激を与えたり、生活リズムを乱す原因となる行動です。これらの行動をしないように意識することで、あなたの眠気の原因を解消することができます。

また、積極的に心身の回復をとり、毎日を充実して過ごすためには、質の高い睡眠と体内リズムの安定が大切です。具体的な方法については、今晩から安眠しよう!4つのステップでばちっと安眠する方法の記事で詳しく説明しているので、是非参考にしてみて下さい。

また、上記の行動によって眠気が改善されない場合は、次のような原因が考えられます。

  • 眠気の副作用がある薬を内服している
  • 睡眠時無呼吸症候群にかかっている
  • 不眠症にかかっている
  • 脳梗塞の予兆

これらの状態の場合は、睡眠障害を受け付けている病院を訪ねて診察を受けることをお勧めします。専門の医師と相談しながら、治療に向けての行動をしていきましょう。

ブルボン 食後の0kcalマスカット味 160g×12個
ブルボン (2013-02-12)
売り上げランキング: 823

まとめ

ここまでで、眠気を引き起こしている原因と解消方法についてご紹介してきました。眠気を解消するためには、本記事で紹介いたしました「眠気の原因となる行動をしないこと」、「質の高い睡眠をとること」、「体内リズムを安定させること」の3つのポイントをおさえることが大切です。

眠気を解消することは、あなた本来の力を取り戻し、充実した毎日を送るために欠かせないことです。是非、本記事を参考にして実践して頂き、あなたを悩ませる眠気を解消して下さい。あなたの活力に溢れた日々に、本記事が少しでもお役に立てれば幸いです。

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