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異常な眠気は糖尿病の兆し?糖尿病のリスクを減らす3つの対策

糖尿病の男

眠気が強くて我慢ができないと感じる日が増えている…それはもしかしたら糖尿病の兆しかもしれません。眠気と糖尿病は大きな影響があり、血糖値の急激な変化によって異常な眠気を起こすことがあります。

普段から寝不足でもないのに急に眠気がおそってきたり、しっかり食事をしたのにしばらくすると強烈な空腹感を感じる人は糖尿病の危険信号です。

糖尿病になるとなぜ眠気が起こるのか、糖尿病の仕組みや悪化のリスクを軽減させる3つの対策法をご紹介します。

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眠気を起こす糖尿病の仕組み

眠い猫

食後に眠気を感じたり、昼食後の2~3時間で我慢できない強い眠気を感じることがあれば、糖尿病の可能性を考えた方がいいかもしれません。

糖尿病が眠気という症状を起こすのは、血糖値の乱高下が起こるためです。血糖値が急に高くなりすぎたり、低くなりすぎたりして、脳に必要なエネルギーが確保できず、脳を休ませようとして眠気を起こしています。

急激な血糖値の変化は身体にとって生命の危機として対処されます。そのため、できるだけ活動を少なくさせようとするのです。心身に休息が必要な時に、ひどいときは昏睡状態になるのと同じ理由なのです。

糖尿病は、血液中の糖の量である血糖値が高くなり、血管を痛めるなどの合併症を引き起こすことが怖い病気と言われています。しかも、糖尿病は完治しない病気であり、生活習慣でコントロールするしかありません。

逆に言えば、誰もが糖尿病になる可能性があり、それは生活習慣さえ注意をしていれば悪化をさせずに、コントロールができる体質であるともいえます。

糖尿病の症状は眠気だけじゃない

糖尿病といえば、血糖値が高くなることが注目され、血糖値を下げるホルモンであるインスリンが出ないことで血糖値のコントロールができていない、というのが一般的な考え方です。

しかし、実際には、インスリンはきちんと出ているのに、そのインスリンの働きが悪くなっていることで血糖値が不安定になり、眠気を起こすなどの症状が出ていることが多いようです。

インスリン抵抗性が高くなり細胞がインスリンを使うことができない状態になるため、血液中のインスリンの量が増え、高インスリン血症という状態になっています。

常にインスリンが多い状態が続けば、血糖値が急激に下がってしまったりなど、不安定な状態が続きます。血糖値が必要以上に下がるということは、エネルギー不足を意味するために、脳が生命の危険を感じて、身体を休ませようとします。これが強烈な眠気につながるのです。

脳が生命の維持のために緊急信号として送る強烈な眠気に、人は逆らうことはできません。やる気や気力といった問題ではないのです。

また、インスリンの働きは、血液中にある糖を筋肉に運んだり、増えすぎた糖を脂肪に変えながら血糖値を下げるという働きをしています。つまり、インスリンが沢山あるほど、肥満になりやすくなります。

糖尿病かどうか気になる人は、以下のチェックリストを確認してみましょう。

  • このごろ太ってきた
  • 下腹部がかゆい
  • 食べても食べてもやせる
  • 手足がしびれたり、ピリピリする
  • とても喉がかわく
  • 視力が落ちた気がする
  • 食欲がありすぎていくらでも食べられる
  • 立ちくらみがある
  • おしっこの回数が増えて、量も多い
  • 甘いものが急にほしくなる
  • 尿のにおいが気になる
  • ちょっとしたやけどや傷の痛みを感じない
  • 全身がだるい
  • おしっこが出にくく、出ても残った感じがする
  • 疲れやすい
  • 足がむくむ、重くなる
  • 肌がかゆい、かさつく

糖尿病のリスクを減らす3つの対策

強烈な眠気が糖尿病の可能性があると考えられるなら、今からでも糖尿病のリスクを減らしていきましょう。実際に、糖尿病と診断されている人にとっても、生活習慣の改善こそが健康を維持するために一番大切です。

日常的な眠気改善のためにも、糖尿病予備軍から脱出しましょう。

対策1:食事を見直す

異常な眠気を感じる時、一番最初に取り組みたいのが食事の見直しです。食事の改善によって眠気を減らし、糖尿病のリスクさえも下げることができます。

食事を見直す場合は、カロリーではなく食事内容を確認します。カロリーは全体のエネルギー量に過ぎず、すべてのエネルギーが血糖値を上げるわけではありません。

血糖値の急上昇を起こすのは炭水化物に含まれる糖質だけ。砂糖はもちろんのこと、白米、パン、麺類、じゃがいもなどの糖質は血糖値を急上昇させます。炭水化物中心の食事は眠気をおこし、糖尿病のリスクを上げてしまうのです。

食事を行うなら、きちんとタンパク質、脂質をとりながら、炭水化物を摂るようにしましょう。できれば、白米よりも玄米、パンや麺類よりもお米がお勧めです。また、食べ方として、野菜などの食物繊維や肉などのタンパク質を先に食べ、最後の主食となる糖質を摂ることで、血糖値の上がり方が穏やかになります。

眠気を起こしたくないのであれば、ジュースや栄養ドリンクは厳禁です。糖尿病のリスクが高い人は疲れやすいため、手っ取り早く飲み物でエネルギーを摂ろうとしますが、逆効果になりますので注意しましょう。野菜ジュースや100%の果物ジュースでも同じですよ!

対策2:運動をする

昼間からうとうとと眠気を起こすタイプに筋肉がっちりの人は少ないですよね。糖尿病のリスク軽減にも筋肉量は大きくかかわってきます。

筋肉はエネルギーの消費量が高いために、インスリンが糖を処理をする場合、筋肉に糖を運びます。筋肉量が多ければ、糖の処理量が増えるのです。ブドウ糖の8割が筋肉に蓄えられると考えると、筋肉という倉庫を増やすだけで血糖値が安定しやすくなるのがわかると思います。

インスリン抵抗性についてご紹介しましたが、細胞がインスリンを使うことができないのは、細胞内のブドウ糖の運び手であるGLUTが反応しないためです。GLUTは本来インスリンの信号によって働くのですが、インスリン抵抗性になると反応が鈍くなります。

このGLUTを刺激するもう一つの方法が、筋肉を収縮させるという刺激です。細胞がブドウ糖を取り込んでくれれば血糖値は安定するのです。

運動をするというのは漫然と健康のため…というものではなく、きちんと理屈があって必要と言われるのです。血糖値を安定させたい、日常的な眠気をどうにかしたい、そんな人はGLUTを刺激するために運動をしましょう。

対策3:睡眠時間を確保する

眠気対策としては当たり前のようですが、睡眠時間をしっかり確保することも糖尿病のリスクを軽減させます。睡眠というのは、心身の疲れから回復するための大切な時間です。糖尿病はストレスによっても悪化しますので、日々しっかり眠り、回復の時間を確保しましょう。

眠気は糖尿病の症状の一つですが、連日夜更かしをしながら糖尿病対策ばかりを行っていては意味がありません。きちんと眠ることは健康のために大切な要素の一つです。

糖尿病のリスクが高い人は、同時に睡眠時無呼吸症候群のリスクも高くなっています。周囲に確認をしてもらいながら、睡眠状態もチェックするようにしましょう。

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まとめ

眠気の原因が糖尿病で、糖尿病といえば食事の見直しと運動が必要だということは、色々なシーンで紹介されます。しかし、なぜそうなるのか?なぜそのような対策が必要なのかという具体的な意味合いがわかっていなければ、なかなか取り組む気になりません。

きちんと理解したうえで、必要な生活習慣の改善を始めたいですね。

ただし、糖尿病と診断され高血糖が続くような状態での生活習慣改善は、医師との相談の下で行うことをお勧めします。

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