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食事している男性
食事している男性

血糖値による眠気を解消しよう!午後の急な眠気と血糖値の関係性

食事中の男性

「お昼ご飯を食べた後に急激に眠くなる…」「昨日はしっかりと眠ったのに日中眠気がきた…」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?

眠気と血糖値は大きな関係性を持っています。食後に血糖値が乱高下することにより、低血糖症などを引き起こし、あなたの眠気を引き起こしている場合があります。

本記事では、食後の血糖値の変化が眠気を引き起こす理由と解消方法についてご紹介します。是非本記事を参考にして頂き、食後の眠気を解消して下さい。

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1.血糖値と眠気の関係

食後は、誰でも血糖値は上昇します。食事によって摂取されたブドウ糖は、インシュリンにというホルモンよって細胞に取り込まれ、活動のエネルギー源となります。

しかし、何らかの原因によってインシュリンを分泌する膵臓(すいぞう)が疲弊していると、インシュリンの分泌量のコントロールが効かない場合があります。このことが原因で、食後に一時的に低血糖や高血糖の症状を発症してしまうことがあるのです。これらの症状のうちの一つに、眠気が含まれています。

また、食後の一時的な低血糖や高血糖は、次のような症状を引き起こしている場合もあります。

  • 急なイライラ
  • 激しい動悸
  • 頻尿
  • 冷汗
  • 異常なだる気
  • のどの乾き

上記の症状に覚えのある方は、血糖値の変動によって眠気が起きている可能性が高いです。是非本記事を参考にして、食後の血糖値を安定させましょう。

また、血糖値は通常、以下の状態が正常値であると考えられています。

  • 空腹時の血糖値は80~110mg/dL未満
  • 食後2時間以内の血糖値は140mg/dL未満

インシュリンの分泌量のコントロールができていない場合、これらの数値から大きく変動します。また、およそ3〜4時間でもとの血糖値に戻るため、健康診断等の定期的な検査の時には正常な血糖値になっており、問題を中々発見しづらい症状でもあります。

では、血糖値の変化による眠気を解消するためにはどうしたら良いでしょうか。大切なことは、血糖値が変化する理由を理解し、その原因を解消することです。

1−1.血糖値の乱高下が眠気を引き起こす理由

食後の血糖値が大幅に変化する場合、食事内容や食生活に問題がある場合がほとんどです。食後の血糖値を乱高下させる要因には、次のものがあります。

  • 精白された白米や白いパン、白砂糖を大量に摂取している
  • スナック菓子を間食に食べることが多い
  • アイスクリームやチョコレートなど、甘いものを食べることが多い
  • 清涼飲料水や缶コーヒーなど、糖質を多く含むものを飲むことが多い
  • 人工甘味料などを多く含む加工食品をとることが多い
  • 炭水化物をとる場合が多い
  • 間食をすることが多い

血糖値を安定させるためには、膵臓が分泌するインシュリンの量を安定させることが必要です。インシュリンの量を安定させるためには、膵臓に大きな負荷をかけないことが必要です。膵臓に負荷をかけないためには、上記のような糖分を大量に摂取する行動を抑制することが大切なのです。

現在は、ほとんどの食品が加工されており、あなたの知らないうちに大量の糖分を摂取していることも少なくありません。例えば、清涼飲料水には12個以上の角砂糖が使われているというケースもあります。

これらの食事内容や食生活の乱れにより、インシュリンの分泌量が乱れ、あなたの食後の血糖値が大きく変動することになるのです。それでは、次の項で血糖値の変化による眠気を解消する方法について見ていきましょう。

1−2.血糖値による眠気を解消する方法

血糖値の変化による眠気を解消するためには、「食事内容」と「食事方法」を改善することが必要です。基本的には、膵臓や胃などの消化器官に対する負荷をかけないようにすることが大切です。3週間程度の期間、以下の方法を実践してみて下さい。

  • 三食規則正しく同じ時間に食事をし、間食や夜食をとらない
  • 白米や白いパンから、玄米や玄米パンに切り替える
  • 昼食と夕食は、肉や魚などのタンパク質中心の食事に切り替え、炭水化物と糖質の摂取を控える
  • 食事の最初に食物繊維の多い野菜を食べ、血糖値の上昇を緩やかにする
  • チョコレートなど、スナック菓子を食べない
  • 缶コーヒーや清涼飲料水を飲まない
  • 食後に運動する習慣をつける
  • 食事は腹八分目で終える
  • しっかりと良く噛んで食べる
  • ゆっくりと食べる
  • 食事中や食後にとる水分の量を減らす

以上の項目を3週間実践してみて下さい。これらの項目を守ることで、あなたの膵臓や胃への負担が減り、血糖値の上下動を少なくすることができます。

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まとめ

ここまでで、血糖値による眠気を解消するための方法についてご紹介してきました。血糖値による眠気の原因は、主に「食事」に関係する事柄を改善することで解消することができます。本記事を参考にして頂き、あなたの消化器官にかかっていた過度の負荷を取り除いてあげて下さい。

食後の眠気は、仕事や勉強の能率に大きく影響を与えてしまうものです。是非、本記事を活用して血糖値の上下動を抑え、食後の時間も有効に使えるようにしていって下さい。あなたの充実した毎日に、本記事がお役に立てれば幸いです。

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