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仮眠している男性
仮眠している男性

眠気を呼ぶ炭水化物中心の生活を見直す3つのポイント

眠気がきた男

眠気を起こすのは寝不足だけではなく、炭水化物中心の生活でも眠気が起こりやすくなります。なぜなら、炭水化物を食べることで血糖値が不安定になり、脳へのエネルギー不足から眠気を起こしてしまうのです。

眠気というのは、身体が休息を必要とする時に起こります。眠気を起こすことで、疲労した肉体から回復させる時間を作ろうとしたり、脳の活動量を低下させることで、生命を守ろうとしています。

眠気という日常的でささいなことですが、身体にとってはかなりピンチな状態である場合もあります。炭水化物中心の食生活は、血糖値が不安定になりやすく、また必要な栄養素が不足しやすくなっています。

眠気から気づく炭水化物中心の生活を見直し、より快適で健康な生活を送るための3つのポイントをご紹介します。

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炭水化物中心の食事が眠気を起こす理由

食事する男性

食後に強い眠気があったり、食後数時間後に必ず眠気がおこるようであれば、一度、血糖値について検査をする必要があります。特に、炭水化物中心の食事後に強い眠気が起こる場合、血糖値の不安定によるものかもしれません。

炭水化物を食べると誰でも血糖値が上がります。血糖値は体温や血圧と同じように、一定の範囲内でコントロールされるため、血糖値が上がったら下げるホルモンが分泌されます。

しかし、炭水化物ばかりの生活が続くと、常に血糖値を下げる必要が出てしまい、必要以上にホルモンが出てしまったり、ホルモンの働きが悪くなって血糖値を下げることができなくなってしまいます。

こうなると、糖をエネルギーとして利用している脳には、大量の糖が流れたり、急激に糖が少ない状態になったりして、かなり不安定な状態となります。特に、必要以上のホルモンが出ることで血糖値が下がってしまえば、脳へのエネルギーは不足します。そこで、脳の活動を低下させ、休ませようと眠気を起こすのです。

これが、炭水化物中心の生活によって眠気が起こる仕組みです。同じように、血糖値が上がりすぎても、急激な浸透圧の変化によって昏睡を起こすこともあり、強い眠気や意識の消失は、血糖値からの影響があることを知っておきましょう。

眠気を起こす炭水化物とは

炭水化物というのは、ご飯や麺類などの主食に多く含まれますが、厳密にいえば、「炭水化物=糖質+食物繊維」です。この炭水化物に含まれる食物繊維は、体内では消化吸収されないものです。

食物繊維は腸のお掃除をしてくれる大切な栄養素になりますし、糖質もエネルギー源となる栄養素です。どちらも必要ではありますが、運動量が少ない現代人にとって、エネルギー源としてしか利用できない糖質過多の状態は、問題になっています。

特に、精製された糖質である白砂糖や白米、精製小麦で作られたパンや麺などは、吸収が良く急激に血糖値が上がります。すると、まるで高波が押し寄せるように、多すぎる糖の量が入ったかと思えば、ホルモンの加減でさーっと引いていくといった、荒波のような状態になってしまいます。

炭水化物を食べれば食べるほど、糖質がブドウ糖に変わり、脳へのエネルギー源として利用されるはずなのですが、身体の仕組みから、糖をとればとるほど、またそんな食生活が続くほど、ホルモンの働きが悪くなり、血糖値が不安定になってしまうのです。

眠気を起こさせない食生活を送る3つのポイント

脳を効率よく働かせるためには、安定したエネルギー源の確保が必要になります。炭水化物による血糖値の乱れを最小限にし、眠気を起こさないための生活改善に取り組んでみましょう。

その1.1週間だけ炭水化物を減らしてみる

眠気をコントロールしたい人は、炭水化物を減らしてみましょう。特に、急激な血糖値の変化を起こす砂糖や白米、精白された小麦を使った麺類やパンなどを避けます。早い結果を求めストイックに行いたい場合は、調味料などにも気を付けます。

炭水化物を減らす場合、極端な糖質カットはお勧めできません。減らすべきものは、まずは市販のお菓子です。次に菓子パンなどのパン類、そして最後が白米です。そして、適度な糖質を、玄米や全粒粉、野菜などで摂りましょう。

代わりに食べるのはタンパク質や脂質です。肉や魚などをしっかり食べ、糖質の少ない葉物の野菜類を摂ります。そうすることで、血糖値の急激な変化を抑えることができます。

1週間も炭水化物を減らすことが続かない人、お菓子をやめることができない人は中毒になっている可能性があります。やってみる前に、1日の食事メニューをすべて書き出し、どれほど炭水化物に偏っているかチェックしてみましょう。同時に、一週間のメニューを作成し、どうしたら炭水化物を減らせるかを考えてみてください。

その2:食べる順番を見直す

炭水化物を減らすとしても、全く食べないのもお勧めできません。最近は、糖質制限などのダイエット方法などが流行っていますが、きちんと理解せずに行ってしまい、低血糖をおこしたり、栄養欠損になっている人も少なくありません。最低量の糖質を摂ることは、生命を維持するために必要です。

そのために炭水化物を食べながら、出来るだけ血糖値を乱さない工夫が必要です。一番取り組みやすい方法が「食べる順番」を見直すことです。

食事をする時は、野菜や汁物を先に摂り、次にタンパク質…肉や魚、卵などを食べます。そして主食となる炭水化物は一番最後に食べましょう。こうすることで糖質をゆっくり吸収するために、急激な血糖値の乱れを作りません。三角食べをしましょうと言われてきましたが、血糖値の乱れが気になる人は、単品食べの方がお勧めです。

しっかり噛み、汁物、主菜などがきちんとあるバランスの良い食生活でなければ、このような食べ方もできません。まずは食事の内容も見直すことが大切です。

その3.眠気を感じたら最後に食べた食事を思い出す

炭水化物が血糖値を上げると言っても、人によって食べ物に対する血糖値の反応が異なります。同じ炭水化物を食べても、眠気を感じる人とそうでない人もいますし、日によって感じ方が異なったりもします。

糖尿病予備軍と診断されている人や、家族や親せきに糖尿病の人がいらっしゃる場合は、血糖値が不安定になりやすい体質ですので、基本的に炭水化物の摂り方は注意された方がいいでしょう。しかし、炭水化物を減らしているのにどうしても強烈に眠いと感じるとき、直前に食べたものを思い出してみましょう。自分自身が炭水化物についてもきちんと理解しているかどうかもチェックが必要です。

例えば、主食となるご飯や麺類を最後に食べていても、メインのおかずがコロッケなどのイモ類になっているかもしれません。イモ類もかなり血糖値を上げてしまいます。また、肉類がメインのおかずでも、甘辛い味の場合、かなり砂糖を使っている場合があります。せっかくのタンパク質ですが、砂糖がまぶしてあれば、やはり炭水化物を食べたのと同じ反応をしてしまいます。

甘いお吸い物や、ちらし寿司なども砂糖やみりんが多く含まれますし、餃子の皮も意外なほど糖質量が多いものです。自分が何に反応しているかを知ることで、どの炭水化物で眠気を起こしているかチェックしてみましょう。

東大ドクターが教える、やる気と集中力の高め方
森田 敏宏
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まとめ

眠気と炭水化物が大きく影響しているのは確かですが、夜更かしをして寝不足で眠気が起こっている分の対応はできません。当たり前のことですが、眠気が気になるなら、まずしっかり寝ることです。

また、炭水化物が影響しているような気がする…と感じた人は、心当たりがあるということですよね。ご飯ものや麺類の炭水化物を沢山食べたら、いつもより眠気を強く感じたり、頭がぼーっとして集中できないなどを感じたことがある人も多いことでしょう。

感じたことがない人の多くは、炭水化物中心の食生活が当たり前になってしまっていて、炭水化物なしでの生活ができていないのです。いわば、中毒から抜け出せない状態なので、炭水化物による眠気の変化や集中力の変化を感じることができません。まずは、日常の見直しから、眠気のない生活、炭水化物に偏らない生活を目指してみましょう。

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