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眠気覚ましにはこのグッズで対策を

病院

“眠気が覚めなくて…”と周りの人に相談しても、そりゃ寝不足だよ。とアッサリ片付けられがちですね。事実、日本人の2割以上が睡眠不足といわれているのですから、聞かされる方も
あまり本気で耳をかしません。また、ある医師のアンケート調査によれば睡眠時間6時間以下の人は、6時間以上の人の3〜4倍も昼間の眠気が多いという結果がでています。

ところが、この状態が3ヶ月も続けば、睡眠不足症候群という立派な病気。状態が長引くと精神的な鬱積からウツ状態に及んだり、他にも、検査をしたら重度な睡眠時無呼吸症だった等々。眠気の原因が病気と直結していることは珍しいことではないのです。

そこで、本記事ではまず自分の眠気が病気の症状として疑うべきものなのか、自分の工夫で改善できるレベルのものなのかを知ったうえで、眠気覚まし対策のあれこれについて、様々なグッズでの対処法を紹介していきたいと思います。

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眠気と病気の関連性を知る

昼寝

上述したように、睡眠時間の少ない生活を続けていると眠気が日中に及ぶことが指摘されていますが、近年では “眠りの質”にも眠気の要因があるといわれています。でも、質といわれてもよくわからないし、その善し悪しの判断も難しいのでここでは脇に置くことにします。いずれにしても、まずは自分の眠気が何かの病気の予兆や症状の一環なのか、その手前にあって自分の工夫次第で解決出来るものかを判断することが大切です。現在、眠気が覚めにくくて、以下の項目にも該当するものがあるかをチェックしてみましょう。

  1. 満足に眠れない日が1ヶ月を超した
  2. トイレに何度も起きて熟睡できない夜が続いている
  3. 悩みや心配事があって10日間以上朝方頃まで寝付けない
  4. お酒を飲まないと眠れない
  5. 検診でメタボリックと言われたことがあり、いびきがひどく
  6. 鼻づまりが息苦しくて何日も寝付けない
  7. 寝ているときに何十秒も息が止まっていると言われる
  8. 朝、口から喉にかけてカラカラに乾いている

これらは、ストレスや疲れの蓄積、生活習慣病や加齢を起因とする各種不眠症や夜間頻尿といった病気の症状。鼻喉系では、慢性副鼻腔炎、蓄膿症、睡眠時無呼症などに直結した症状で、いずれも眠気との繋がりがあるとされています。ひとつでもドンピシャな項目があった方には、症状に応じた医療機関への速やかな受診をおすすめします。

自分で解決する“ケース別”眠気覚まし法

取りあえず病院に受診する程ではなかったみなさん。これで安心してグッスリ眠れて目醒めもスッキリ。となれば当記事のミッション完了となる訳ですが、そう簡単にはいきませんよね。
上の欄にピッタリあてはまることがなかったとしても、睡眠不足は様々な病気のトリガーになることに違いは無いのですから、充分に留意しましょう。さて、ここからは“眠気覚まし”のハウツウ、それもグッズ情報を中心にお話しします。

ネット環境、コンビニをはじめ24時間休むことのない社会環境に生きる私たちがある程度寝不足になるのは必然ともいえます。自ずと様々な目覚ましグッズも市場を賑わせている訳ですが、探す、選ぶ立場にとって大事なのは“眠気を覚ませたいケース”ごとに整理してみること。今回は、4つのケース(シーン)で各々有効と思える“眠気覚まし”グッズなどを紹介しましょう。

1.絶対NGな眠気。車を運転中の目覚ましには

運転し始めたときには感じなかったのに、渋滞に巻込まれたり高速道路の単調運転が続くと途端に襲ってくるのが実に厄介なこの眠気。肝心なのは極限まで無理をしないで、車を止めて小休止すること。まぁ、これはプロドライバーには釈迦に説法。家族旅行の帰り道とか、ゴルフ帰りの疲労からの眠気なんていうのが最も心配です。この強敵に、ぜひ事前に用意したいオススメグッズがこちら。

  • 急激に減少する脳の酸素不足を解消する高濃度酸素スプレー
  • 顔の角度変化を感知して警告音が鳴るアラーム装置
  • 飲食系ならガツンとくる強力ミント系タブレットの服用
  • (密室のメリット)大声で歌う。但し何曲も続けることが条件
  • (注意)コーヒー類は普段飲みなれた人には効果は薄い

2.デスクワーク中、勉強中の目覚ましには

数字、文字、パソコン画面、更にはマッタリした空気など、目の前にある動きの少ないファクター環境に打ち克つのは、グッズとアクションの併用が効果的です。知らず知らずにコックリをしている様子は、職場や教室など周囲の人に丸わかり。たまのことなら疲れるんだなぁと思ってくれても、毎日となれば話は別ですよ。このケース、出来るだけ身体の内側から覚醒させることをイメージしましょう。座ったままでできる眠気覚ましグッズがこちら。

  • 足裏刺激で目が覚める「足のつぼ健康ボード」
  • 百均で買える足裏刺激といえば青竹踏み
  • こめかみに貼るメントール配合シールや塗るタイプの目覚ましジェル
  • (一挙両得)昼食後のハードミント歯磨きを徹底
  • 屋外に出て深呼吸中心の軽い体操を3分間

3.寝起き目覚ましのルーティンには

睡眠時間や熟睡感がどうであれ、毎朝決まった時刻に起きて会社や学校にいかなくてはならないのですから、朝は出来るだけ短い時間でシャキッとしなければなりません。要は毎朝のルーティンをどう構成するか、です。本来人間は、目覚まし時計で強制的に起こされるような起き方では脳の覚醒はとてもスローモーで、自然に目が覚めた時は概ね爽快感を得るもの。出来るだけ自然に近い目覚め方を理想にして、ひとつのものに頼るのではなく目覚めから始まる覚醒へのステップを工夫することです。

  • 窓からの朝陽に起こされる(自動カーテン、部屋の向き等ハードルは高いが効果抜群)
  • 起きたら嗅ぐ目覚ましアロマ(ペパーミント、タイム、ローズマリー等々)
  • 起きたら聴く目覚ましミュージック(過去に気持ちよく起きた朝のイメージで選曲)
  • 目覚ましフェイシャルシート(顔全体がスーッとして皮脂も取れるから洗顔前に)
  • (注意)カフェインの体内摂取には45分間も掛かるので即効性には期待しない

4.慢性的な鼻炎の人の目覚ましには

今や花粉症は季節限定ではなくなりつつあります。病院へ行かなくなっても折々に症状が出て、またかぁと悩む人がイッパイ。それに、一度鼻炎を発症した人はハウスダストなど室内でも日常的に刺激する因子の存在には敏感になるものです。継続的な症状の緩和は経時的な治癒を促し精神的な安定にもプラスです。寝室のホコリやハウスダスト対策と併せてグッズ活用をしばらく習慣にしてみることをお勧めします。(医師に相談すると下記のようなグッズの紹介もしてくれます)

  • 鼻の洗浄グッズ(眠気を誘発する鼻づまり対策に有効。種類も色々あります)
  • 目の洗浄グッズ(目ヤニを洗い出してスッキリ。あとは目薬でケア)
  • うがい薬(できれば朝昼晩に。心地良い覚醒感です。風邪や感染症の併発予防にも)
  • ユーカリのグッズ(アロマ、エッセンシャルオイル)鼻づまり、爽やかな目覚めに
  • (注意)皮膚や粘膜が敏感になっているので刺激の強いものはすべてNG
GAIA エッセンシャルオイル ユーカリ ラディアータ5ml【HTRC3】
GAIA NP(ガイア・エヌピー) (2003-11-17)
売り上げランキング: 5,142

まとめ:眠気覚ましグッズは自分流に組み合わせるのが正解

ここまで「病院にいくまでもないけど眠気が覚めなくて困っている」みなさんに、眠気を覚ませたいケース(シーン)を4つに分類して、各々に適した眠気覚ましグッズたちを紹介しました。もちろん、毎日の生活のスタイルや花粉症などで複数のケースが該当する方も多くいらっしゃることでしょう。読者の皆さんには、ここで分類し紹介したグッズ類から、自分なりに組み合わせて活かせる、自分流の眠気覚まし解消法づくりの参考にしていただきたいと思います。

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