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夕方
夕方

眠くなる夕方の時間の眠気を吹き飛ばす具体的な方法

夕方

夕方に襲ってくる眠気を克服するためには体内時計をゼロに戻して生体リズムを正常に戻すことが重要です。

人間の生体リズムは、基本的には午後2時ころに眠気がやってきて、その後、夕方から夜寝るまでの時間帯は眠気は生じないのが一般的です。しかし、この生体リズムが乱れてしまっていると夕方に眠気が襲ってきます。そのため、夕方の眠気を克服するためには、生体リズムを正常に戻すことが効果的です。

そして生体リズムを正常にするためには、朝起きた時に太陽などの光をたくさん浴びることがおすすめできます。本稿では夕方の眠気を克服する方法についてまとめています。

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夕方に襲ってくる眠気

眠気のある女性

夕方は一日の仕事の大半が片付いて、「あと少しで今日の仕事は終わり!」とリラックスした気分になることができる方がおられる一方で、「これから残業がある」「家に帰ったら晩ご飯を作らなきゃならない」などで、夕方からもうひと頑張りしなければならないという方もおられます。

このうち、夕方からひと頑張りしなければならない方にとって大きな「敵」として立ちふさがってくるのが、夕方に襲ってくる眠気です。これからさらに仕事、あるいは家事などで頑張らなければならないのに、眠気が襲ってきてしまっては頑張りがきかなくなってしまいます。夕方に襲ってくる眠気の原因はどのような点にあり、どのように対策をしていけば良いのでしょうか。

夕方にやって来る眠気の原因

まず夕方に襲ってくる眠気の原因について検討していきます。夕方に襲ってくる眠気は、実は生体リズムの乱れが原因となっている可能性があります。私たちの体は、朝起きて活動をしはじめ、通常は午後2時ころに眠気が襲ってきます。

午後2時ころに襲ってくる眠気は、生体リズムからやむを得ないものであり、むしろこの時間帯に眠気が襲ってくるのは通常のことです。しかし、その後、夕方になるにつれ眠気は解消されていくのが通常です。そして、夕食や入浴を終えて、夜になると本格的な眠気が現れ、睡眠に入ります。これが通常の生体リズムです。

しかし、何らかの原因でこの生体リズムが数時間ずれてしまうことがありえます。この場合には、本来、午後2時ころにやってくるはずであった眠気が夕方の時間にずれ込んでしまうことになります。そのため、夕方にいつも眠気が襲ってくる場合には生体リズムが何らかの理由で乱れてしまっている可能性があります。

もちろん、昼間の仕事が非常に忙しいなどの理由で一時的に夕方に眠気が襲ってくる日というのは誰にでもありえます。しかし、あまりにも毎日、継続的に夕方の眠気をもよおす場合には、生体リズムの乱れが夕方の眠気を引き起こしている可能性があります。このような場合には生体リズムを元に戻すことが健康的なリズムのためにも、また、夕方からの仕事などをこなすためにも重要となります。

生体リズムの乱れからくる夕方の眠気を克服するには

一時的な疲れからなどではなく、生体リズムの乱れによって継続的な夕方の眠気が生じている場合には、生体リズムを正常に回復させることが夕方の眠気を克服するためには効果的です。

具体的には、朝起きた時に太陽の光(曇りや雨の日は電気の光などでも構いません)を全身に目一杯浴びるという方法が効果的です。太陽の下でラジオ体操をされるなどが光を浴びる時間などの観点から効果的です。人間の体は朝、光を浴びることによって生体リズムが正常に戻ります。いわゆる体内時計が「リセット」されるようにできています。

体内時計が一度リセットされれば、その後は12時間以上経過してから、体内で睡眠を誘発する物質であるメラトニンが分泌され、夜に自然に眠気が生じるようになります。つまり、夕方ではなく夜に眠気がやって来る正常な体内リズムが再生されます。

このように生体リズムの乱れからくる夕方の眠気を克服するためには、朝、光を目一杯浴びるということが効果的でおすすめできます。

一時的な夕方の眠気覚ましの方法

このように夕方の眠気を解消するためには生体リズムを元に戻すということが最も重要なことと言えますが、一方で、どうしても眠気を一時的にでも吹き飛ばさなければならない場合などもありえます。例えば、夕方から重要な会議があるような場合です。

このような場合には、一時的に眠気を吹き飛ばすためにコーヒーや玉露入りのお茶などのカフェインを摂取することが効果的です。カフェインはよく知られているように覚醒効果がありますが、摂取後30分程度経過してから眠気を吹き飛ばしてくれます。

そのため、夕方の会議などがある場合には、その30分以上前にはコーヒーなどを飲まれることがおすすめできます。

夕方の眠気克服は生体リズムを整えることによって

以上述べましたことをまとめると以下のようになります。

  • 夕方の眠気は一時的な疲れの場合もあるものの、継続的に夕方に眠くなる場合は、生体リズムの乱れがある可能性があります。
  • 生体リズムの乱れにより夕方の眠気が生じている場合には、朝太陽の光を浴びることなどによって生体リズムの正常化をはかり、夕方の眠気を克服することにつながります
  • 夕方、どうしても眠気を吹き飛ばさなければならない時には、コーヒーなどでカフェインを摂取することが効果的です。カフェインの効果は摂取後、30分程度経過してからあらわれます。

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