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駒ヶ岳の夜明け

つらい徹夜明けの眠気覚ましの方法。これで1日を乗り切る!

夜明け

徹夜明けで眠い状態の時に眠気覚ましをするためには、(1)朝、光をたっぷりと浴びること(2)コーヒーなどでカフェインを摂取すること(3)お昼ご飯の量を減らして仮眠をとることなどがおすすめできます。

それぞれには科学的な根拠があり、徹夜明けの眠気覚ましのためには効果的な方法ということができます。

本記事では、徹夜明けに眠気覚ましをする方法を具体的にまとめています。徹夜明けにもかかわらず、出社・出勤・登校などをしなければならない方のお役に立てば幸いです。

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徹夜明けのつらさ

徹夜明けの日の出

どうしても押し迫った仕事があったなどの理由で仕事をしていたら、徹夜明けとなってしまったなどということは、忙しい現代人には珍しいことではありません。

また、徹夜明けで眠ることができるのであれば、まだ救われますが、徹夜明けにもかかわらず、出社をしなければならないという過酷な、辛い場合も多々あり得ます。

人間の脳は睡眠をとることで休み、英気をやしないますので、徹夜明けでは脳がぼんやりしてしまうことは生理的に当然のことです。また、疲労やストレスが蓄積した状態で出社しなければならないという状態は大変きついものです。

そこで、徹夜明けであっても可能な限り眠気覚ましとなる方法をとって、一日を乗り切ることが大切です。

徹夜明けの眠気覚ましの具体的な方法

徹夜明けに眠気覚ましをする具体的な方法としては、どのようなものがあるのでしょうか。

徹夜明けの眠気覚ましの方法1・たっぷりと光を浴びること

徹夜明けの眠気覚ましの方法として、まず挙げることができるのは、朝日などの光を全身で目一杯浴びるという方法です。

朝日が出ていないくもりや雨の日の場合であれば、部屋を明るくしてライトを全身いっぱいに浴びるという方法でも構いません。光を体全体で浴びることが徹夜明けの眠気覚ましの方法としては効果的です。

私たちの体は、朝、光を浴びることで、目を覚ます、覚醒物質であるセロトニンのタイ内分泌が盛んになります。そのため、光をたくさん浴びることで、セロトニンの働きを活性化させて、徹夜明けの眠気覚ましの効果を期待することができます。

徹夜明けの眠気覚ましの方法2・カフェインの摂取

徹夜明けの眠気覚ましの方法として次におすすめすることができるのがカフェインの摂取です。

カフェインはコーヒーや日本茶(特に玉露入りの日本茶)に多く含まれており、眠気の脳内物質の働きを妨げる作用があります。そのため、徹夜明けにコーヒーや日本茶などを飲むことで眠気覚ましの効果を期待することができます。

また、最近では、コンビニエンスストアなどでカフェイン成分のみを抽出した栄養ドリンクが販売されています。このカフェイン成分を抽出した栄養ドリンクを飲むことで、例えば「コーヒー2杯分」などのカフェイン摂取をすることができ、徹夜明けの眠気覚ましに効果があります。

ただし、カフェインの過剰摂取は胃を痛めたり、利尿作用からトイレが近くなってしまうこと、あまりに飲み過ぎると耐性ができてあまり効き目がなくなってしまうため、これらの点には注意が必要となります。

昼食の量を減らすことと仮眠をとること

徹夜明けの眠気覚ましの方法として次におすすめできる方法が昼食を控えて、かつ昼食時(昼休み時)にわずかな時間の仮眠をとることです。徹夜明けの眠気覚ましの方法としては最も効果的ではないかと思われる方法です。

経験的に感じておられる方は多いと思われますが、私たちの体は食事で満腹になると眠くなってしまいます。さらに、午後、2時から4時までの間は、昼間の眠気が襲ってくる時間帯です。そのため、徹夜明けにもかかわらず、ボリュームのある昼食をとったり、1日中起きていようとすることは、非常に強い眠気を誘ってしまい、午後からの仕事の内容が「睡魔との戦い」となってしまいます。

そこでおすすめできることが、昼食を少なくする(必要最小限の菓子パンなどがおすすめできます)ことと、それに加えて、15分程度の仮眠を取るという方法です。わずかな仮眠は午後の眠気覚ましに極めて大きな効き目があります。昼のわずかな仮眠は「夜の2時間の睡眠に匹敵する」と分析する学者もいるほどです。

そのため、徹夜明けの午後のための眠気覚まし対策としては、昼食時に食事を少なくして仮眠を取るという方法が非常に強くおすすめすることができます。

徹夜明けに眠気を覚ます方法のまとめ

以上述べましたように、徹夜明けの眠気覚ましの方法のポイントをまとめますと以下のようになります。

  • 徹夜明けに眠気覚ましをするためには、朝、光をたっぷりと浴びることが効果的です。光は朝日でなくとも、電気の光などでも差支えがありません
  • 徹夜明けに眠気覚ましをするためには、朝、コーヒーや玉露入りのお茶などでカフェインを摂取することがおすすめです。また、コンビニエンスストアなどでカフェイン抽出の栄養ドリンクを飲むことでも眠気覚ましの効果が期待できます
  • 徹夜明けの場合には、昼食は少なめとし、昼食時にわずかな時間仮眠をとることが眠気覚ましのためには非常に効果があります

徹夜明けの出勤などは大変きついものがあると思われますが、本稿で述べさせていただいた内容などを実践されて1日を頑張ってクリアーされることをお祈り申し上げます。

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