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仕事中の眠気覚まし!仕事中に起こる眠気を克服する2つの方法

仕事

眠気は仕事中に急に襲ってきます。コーヒーは目向けざましには最適の飲み物でしょう。科学的にはカフェインの効果でしょうか。朝、昼、3時とティーブレイクの時間を設ければ仕事中も快適に、眠気も来なくて、進めることができるでしょう。

本記事では、仕事中の眠気覚ましについて、嗜好品と、ストレッチの観点から述べていきます。なぜなら、コーヒーのカフェインとPC作業中のストレッチの眠気覚ましの効果は科学的な根拠もあり、明瞭に解説できます。仕事中の目向けに悩んでいる方は、本記事をぜひ参考にしてくださいね。

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眠くないのに出るあくび

あくび

一般的に、眠気は睡眠の質と体内時計の乱れから起こるとされています。睡眠は90分ごとに浅い眠りと、深い眠りが交互にやってきます。初期の周期の睡眠が浅い状態で目が覚めれば睡眠時間が短く、昼間に眠気が襲ってくる原因となります。体内時計は一日が24時間ではなく1時間ずつくらいずれていっています。これを修正する方法は朝日にあたることです。両方ともバイオリズムの関係でしょうか。規則正しい生活が仕事中の眠気を防止してくれます。

しかし、上記の場合に当てはまらないときにも眠気は出ます。これは危険信号です。クリニック等で処方が必要なケースもあります。しかし病気ではないと考えますが、睡眠障害 の予兆である場合が多いのです。

なぜ睡眠障害がおこるかは、先に述べたバイオリズムのずれから説明できると考えます。90分の眠りの周期を4回以上すなわち6時間以上取ること、日光に当たり体内時計を規則正しくすることが眠気・引いては睡眠障害への予防策となるでしょう。

仕事中の眠気覚ましには

職場などで眠気が来て居眠りとかすると、真面目に仕事に取り組んでいないかのような印象を相手に与えてしまいます。眠気覚ましの薬とかは特にないかもしれませんが、ブラックガムとか、すっきりさせるサプリのようなものは多く市販されています。お口のにおい解消ともなり一挙両得です。コーヒーを飲んだり、ストレッチをすることは大変効果的です。

仕事中来る眠気の改善方法の2つの対処方法

仕事中に来る眠気の2つの対処方法とは、次の通りです。

  • カフェインが含まれたものを摂取する
  • ストレッチをする

では次に、上記の2つの対処方法について詳しくご案内します。

カフェインが含まれたものを摂取する

カフェインが含まれているものとして、コーヒーや緑茶、紅茶などがあげられます。コーヒー等様々な種類がありますから自分のし好に合った味とかを選べばさらに効果が増大するでしょう。最近はカフェインのほかにもコーヒーには健康増進につながる化学物質が多く含まれていることが科学的に解明されてきています。

健康志向品としても注目です。オフィスやご自宅でこれらの飲み物を準備しておき、朝、昼、3時と摂取するようにしましょう。仕事中の居眠り眠気は来なくなるでしょう。カフェインには血管収縮促進する効果があることも医学的に言われています。血行が良くなれば頭に血がめぐり眠気もなくなるという仕組みです。

ストレッチをする

今はPC作業が多くPCの画面を長時間見ていると眠気が襲ってきます。そこで60分に5分から10分程度ストレッチをして体をほぐしましょう。視神経を休めて、体の血行を良くすることで眠気を防止することができます。

これは厚生労働省からも指導が出ていて、大手会社では実践されています。椅子に座った作業の方は座ったままで上半身だけのストレッチでも十分に効果があるといわれています。1日数回で十分でしょう。立ち仕事の方は朝のラジオ体操でも十分に効果があるかと思います。

まとめ:あまり眠気が来るようでしたらクリニック受診もおすすめです

本記事では、仕事中に来る眠気について述べてきました。再度キーワードを述べておきます。

  • カフェインが含まれたものを摂取する
  • ストレッチをする

慢性的な眠気は、発作のように起こります。これは上記の方法にて対処することが可能かと存じます。睡眠事無呼吸症候群とかみたいに昼間居眠りまで進攻すればクリニック受診がおすすめです。このような場合は病院でしっかりと検査を受けてくださいね。早期発見早期治療が即効薬となります。

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