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あくび
あくび

pms(月経前症候群)による眠気に対処するための3つのポイント

あくび

女性であれば月経前(生理前)に体調がよくないという症状をほとんどの方が経験されていると思われます。女性の月経前の体調不良を月経前症候群(pms)と呼びます。pmsはさまざまな心身の不調をもたらし得ますが、その代表的な症状の一つとして強い眠気という症状があげられます。Pmsによる眠気は、周囲に理解してもらうことが難しいため、その対処方法を知っておくことは重要ということが出来ます。

本稿ではpmsによる眠気対策について3つの観点からポイントをまとめています。

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pms(月経前症候群)によるやっかいな眠気

女子

女性には月経前・月経中には精神的なイライラやさまざまな体調の不良などが訪れます。月経前の心や体の不調のことを月経前症候群、通称pmsと呼びます。

pmsの症状内容や程度は人それぞれです。例えば、頭痛などの身体症状が中心の方もいれば、イライラがどうしてもたまってしまうという精神的な症状が中心となる方もおられます。

このようなpmsのさまざまな症状の中で眠気という症状が中心となる方も非常に多くおられます。pmsによってもたらされる症状の中でも、この眠気という症状は、特に働いている女性の方などには非常に厄介ということができます。

働いている場合にpmsが理由で眠気が襲ってきていても、その事情を男性などの上司に伝えることは通常はできません。それでいて、一見すると単に怠けていて眠気を感じているように思われてしまうおそれすらあります。

pmsによる眠気に対してはどのように対処すればよいのでしょうか。

pmsによる眠気に対処するために-ポイント1・血行を良くする

眠気を含むpmsの諸症状は、月経を前にして女性ホルモンのバランスからくる血行の乱れが大きな原因として挙げられます。実はpmsが起きる根本的な理由はわかってはいません。

しかし、少なくとも月経前は女性ホルモンの分泌量が激減するなど大きな体調の変化が生じていることは確認されています。そして、pmsの諸症状が現れているときには血行を良くすることでpmsの諸症状が改善するとされます。

具体的には、適度な運動・お風呂に入ってからだを温める などの方法が体内の血流を良くするためには効果的です。このような方法を取ることでpmsによる眠気を大幅に軽減させることが可能です。(もちろん、月経がはじまってしまってからは運動やお風呂などは控えた方がよいので、あくまでも月経前のpmsによる眠気を解消させるための方法としておすすめするものです。)

pmsによる眠気に対処するために-ポイント2・飲食物に注意、コーヒーなどは逆効果!
次に、pmsによる眠気がある場合に注意したいポイントとしては、食べもの・飲み物に注意するということです。具体的には、コーヒーやチョコレートなど一般に眠気覚ましに効果的といわれるものは、かえって避けたほうがよいという点が注意をしたいポイントです。

コーヒーなどは一般にはカフェインによる脳覚醒効果があるので、眠気がある際にはおすすめすることが出来ます。実際に普段はコーヒーで眠気を覚ますということをされている方は非常に多いと思われます。

しかし、pmsの間はカフェインはpmsの諸症状を悪化させてしまいます。そのため、コーヒー、紅茶などは避けたほうがよいと言えます。飲み物はノンカフェインがおすすめです。

さらに、チョコレートも一般的には脳の働きを活性化させるものとして良く用いられます。しかし、甘いものは血糖値を急激に高め、体の調子を変動させますので、pmsの状態をかえって悪化させます。その結果、ますます眠気が襲ってくることになります。

眠気があるとカフェインなどは特に摂ってしまいがちになります。しかし、pmsの際にはかえって逆効果であることには注意をしたいポイントです。

pmsによる眠気に対処するために-ポイント3・低用量ピルの服用

ピルというと避妊効果が有名ですが、pmsにも非常に効果があります。(なお、月経中に服用しても生理痛を軽減する効果があります)

pmsによる眠気その他の症状が特にひどい場合には産婦人科の診断と処方の下で低用量ピルを服用することも非常に効果的です。しっかりと産婦人科医の指示のもとで適正に使用すれば健康への悪影響もありません。

ただ、低用量ピルは保険の適用対象外となってしまっています。そのため、1か月分で3000円程度の薬代がかかってしまうことになります。pmsによる眠気その他の症状がひどい場合には低用量ピルの利用を検討されることも一つの方法です。

まとめ:pmsによる眠気対処のポイント

以上、本文で述べましたpmsによる眠気対処のポイントなどをまとめますと以下のようになります。

  • pmsとは、月経前症候群といい、月経前の心身のさまざまな不調を指して意味する症状です。pmsは様々な症状をもたらしますが、その中で眠気という症状は周囲の理解を得にくいなどの理由から特に対処をしておきたい症状といえます
  • pmsによって眠気がある場合には、体を温めて血行を良くするということが効果的です。具体的には、適度な運動やお風呂で体を温めるなどの方法がお勧めできる方法です
  • pmsによる眠気がある場合にコーヒーなどのカフェイン飲料はかえって体に良くないので避けたほうがよいと言えます。さらに、pmsによる眠気などの症状がひどい場合には低用量ピルを利用するということも一つの方法です

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