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森,自然
森,自然

なんとかしたいこの眠気!花粉症が原因の眠気を解消する6つの方法

森

 

春ってなんだか眠くて仕方がないって方多いと思います。さらに花粉症があると、もう立っていられないくらいの眠気があったりすることも。仕事や勉強の効率が下がってしまうのはもちろん、車の運転が危険になってしまうなど、軽く済ませられない問題ですよね。

こちらでは、花粉症が眠気を引き起こすメカニズム、眠気を解消する方法をご紹介します。

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花粉症と眠気

そもそも春は眠い

森

冬から春への季節の変わり目には、昼と夜、また日々の気温の変動が激しくなるため、自律神経がその変化に対応しきれず、バランス調整が上手く働かなくなってしまいます。そして、自律神経のバランスが乱れることによって、眠気やだるさなどの不快な症状が起こりやすくなります。

また、暖かくなると体の各器官の動きが活発になり、糖質や脂質をエネルギーに変換するときに必要な「ビタミンB群」などの栄養素がたくさん消費されるようになります。ビタミンB群が不足気味になると、疲れやすい、だるいなどの症状が起こりやすくなります。

鼻づまりで寝不足に

花粉症の症状では、くしゃみ、鼻水、鼻づまりといった鼻の症状が代表的ですよね。これらは、とても不快な症状ですが、中でも鼻づまりは、入眠障害や中途覚醒を招きやすい、結果、眠気の原因となることが多いそうです。花粉症で鼻づまりが起こると、自然と口呼吸することになり上気道が狭まり、いびきがひどくなったり、一時的に呼吸が止まったりすることがあり、熟睡できなくなります。鼻づまりの症状は花粉が飛散する時期の間続きますから、睡眠障害で眠れない夜が続くと、昼間はどうしても眠気におそわれることになります。この眠気を解消するためには、花粉症の症状を抑えることが必要です。

花粉症の薬で起こる眠気

花粉症に処方される薬には、副作用として眠気が起こるものがあります。処方される薬では、抗ヒスタミン薬が知られています。この薬はアレルギーを引き起こすヒスタミンの働きを阻害し、クシャミや鼻水を抑える一方、眠気や集中力の低下などの鎮静作用もあります。

眠くならない花粉症対策

では、花粉症対策で眠くならないようにするには、どうしたらよいでしょうか。薬だけでなく、日常生活も見直してみましょう。

薬は第2世代を

同じ抗ヒスタミン薬でも、眠気が少ないものもあります。「第2世代」と呼ばれるもので、第1世代の抗ヒスタミン薬に比べて、副作用が少なくなりました。最近では、医療機関で処方される抗ヒスタミン薬の多くが、第2世代のものになりました。一部は薬局でも手に入るようになってきています。例えば、アレグラFX、ハイガードやザジデンは、第2世代です。漢方薬の小青竜湯も眠気が起こらないので、愛用している人も多くいます。

ただし、金額的にも医療機関の方がオススメ。特に目薬、点鼻薬は処方薬に勝る物なしなので、症状の重い人は耳鼻科に行くことをオススメします。

睡眠時間の確保

睡眠不足は自律神経を不安定にしてしまい、特に花粉症の方は自律神経が非常に不安定で、自律神経を安定させる為にも睡眠が必要です。最低でも6時間以上の睡眠がベストです。どうしても、眠れない場合は、寝る直前にゆっくりお風呂に浸かり、血行をよくする事で質のよい睡眠が確保できます。

酒、たばこを控える

喫煙、飲酒も花粉症の症状を悪化させる要因です。禁煙が出来ないなら、本数を減らす。晩酌は体を冷やすビールより、日本酒、焼酎、ワイン、蒸留酒を適度の量で終わらせる事が大事です。但し、飲み過ぎには注意しましょう。

乳酸菌を積極的に摂取する

乳酸菌は腸の働きを活発にすることが一番の目的です。腸が活発になる事で、免疫力が向上します。花粉症で辛い方の大半は、腸内環境が乱れている事と、薬を習慣的に飲む事で更に、腸内環境を悪化しやすくしてしまいます。薬を飲んでいるからこそ、乳酸菌で薬に負けない腸作りが大切です。

ビタミンB群を摂る

ビタミンB群が不足気味になると、疲れやすい、だるいなどの症状が起こりやすくなります。納豆などの食品やサプリメントで積極的に摂取するようにしましょう。

レンコンの煮汁を塗る

レンコンの効能は、鼻づまりに有効で、鼻内の粘膜炎症を緩和してくれます。レンコンの煮汁を摂って綿棒で鼻内の粘膜に塗ってみて下さい。やや、鼻にツンとする匂いがありますが、そのツンとする匂いが鼻通りをよくしてくれます。

超立体 マスク花粉用 やや大きめ 30枚
ユニチャーム (2007-01-20)
売り上げランキング: 18,790

まとめ:花粉症が原因の眠気を解消しよう

春は花粉症でなくとも眠くなることをお話ししました。ここで、花粉症が原因の眠気を解消する方法をおさらいしておきましょう。

  • 薬は第2世代を
  • 睡眠時間を確保する
  • 酒、たばこを控える
  • 乳酸菌を積極的に摂取する
  • ビタミンB群を摂る
  • レンコンの煮汁を塗る

さらに最も効果的な花粉症の治療は、花粉が飛び始める2~3週間前から薬を飲み始めることです。花粉症に悩まされている方は、この記事を参考に、鼻も頭もスッキリお過ごしください。

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