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夏と消火栓
夏と消火栓

暑い!眠れない!そんな夜に試してほしい4つの安眠方法

暑い夏

夏の暑い夜、眠たくても眠れない…暑くてたくさん汗をかいて気持ち悪い…そんな経験をしたことがある方は多いのではないでしょうか。クーラーをつければ良いという意見があるかと思いますが、クーラーをつけると翌日身体がなんだかだるい、冷えてしまってクシャミが出るという体質の方もいらっしゃるかと存じます。私自身も、いくらタイマー設定をしてもクーラーをつけて寝た次の日は、いつもクシャミが止まりません。なんとかクーラーなしで快適な睡眠をとりたいものです。

本記事では、そもそもなぜ私達の身体は暑いと眠れないのか、そして暑くて眠れない夜に試してほしい4つの方法をご紹介します。

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暑いと眠れない人間の身体の仕組み

暑い夏

人間は、暑いと眠れなくなります。これは、私達の身体の仕組みに大きく関係しているんです。人が眠る一番大きな目的とは、疲れた脳を休ませるためだといわれています。私達の身体は起きている間、脳をフルに使用するので、オーバーヒートしないよう睡眠中にその温度を下げているのです。
そのため睡眠に入る前は、身体の温度が下がり始め、睡眠が深くなるにつれて体温も更に下がっていくのです。眠るには「身体の温度を下げなければいけない」、これはとても重要なことです。

しかし部屋の温度が高すぎると、私達の身体の温度は低くなりません。したがって眠りたくても眠ることができなくなります。室温の温度が高いと眠ることができないのは、私達の身体の仕組みなのです。

眠る前には身体の熱を逃がすことが大切

赤ちゃんや小さい子供は、眠る前に頬っぺたや手が温かくなりますよね。これは、身体の内部の温度を下げるために皮膚から熱を逃がしているんです。体温を下げることにより、身体が眠る準備をしているのですね。

しかし夏は、気温も湿度も高いため身体の温度は自然に下がりません。もし暑くて寝苦しい、そんな夜は私達も身体の体温を下げれば、その分深い眠りにつくことができるといえます。クーラーを使用せずに身体の温度を下げるためには、ちょっとしたグッズを使用することにより身体の温度を下げることができます。次に、そのグッズを利用した暑くて眠れない夜に試してほしい4つの安眠方法をご紹介します。

暑くて眠れない夜に試してほしい4つの安眠方法

暑くて眠れない夜に試すと効果的な安眠方法とは、次の4つです。

  • 頭を冷やす
  • 抱き枕を使用する
  • 扇風機を設置する
  • 脇の下や足の付け根を冷やす

では次に、上記の4つの方法について詳しくご案内します。

頭を冷やす

頭を冷やすことは、身体の体温を下げるのにとても有効とされています。ポイントは、額と後頭部です。暑くて寝れない夜は、この2つの部分を冷やしてください。濡れたタオルなどを冷凍庫へ入れ冷やしたものを寝る前に取り出し、ビニール袋に入れて更にタオルを巻き、枕の上に置きます。後頭部に関してはこれで大丈夫です。額を冷やす方法については、保冷剤などをタオルで包み頭に乗せましょう。市販の冷却ジェルシートなどを使用しても良いですね。

抱き枕を使用する

ちょっと変わった方法が、この抱き枕を使用する方法です。一般的に、人は寝る際うつ伏せや仰向けで寝ます。このとき、背中や腹部と布団の間は蒸れてしまい、その湿度は80%以上になるといわれています。その分体温も上がってしまうでしょう。抱き枕を抱くと、身体が布団に接する部分が少なくなるので、涼感を保つことができるでしょう。身体の体温の上昇を防ぐことができるので、おススメな方法です。

扇風機を設置する

扇風機を設置するのも一つの方法です。ただし直接、扇風機の風を身体に当てると、寝ている間に体温が必要以上に下がる恐れがあるので避けて下さい。扇風機は、必ず壁に当てるようにしましょう。そしてリズムモードなどに設定し、自然な風の流れを作ることがポイントです。風は強すぎず、うちわで軽くあおぐくらいの風量が一番ちょうど良いですよ。

脇の下や足の付け根を冷やす

「脇の下」と「足の付け根」は、身体の中でも皮膚が薄い部分とされています。そのため、血管やリンパ線が皮膚の表面に近く、脇の下と足の付け根を冷やすとすぐに体温が下がるといわれています。冷たく冷やしたタオルや冷却ジェルシートなどををしばらくあててみましょう。火照っていた身体が冷え、涼しくなるでしょう。

アイスノンソフト
アイスノンソフト

posted with amazlet at 14.01.23
白元 (2003-09-01)
売り上げランキング: 4,103

まとめ:寝る前のちょっとした工夫で快適な睡眠を

本記事では、そもそもなぜ私達の身体は暑いと眠れないのか、そして暑くて眠れない夜に試してほしい4つの方法をご紹介してきました。もう一度その4つの方法をおさらいしましょう。

  • 頭を冷やす
  • 抱き枕を使用する
  • 扇風機を設置する
  • 脇の下や足の付け根を冷やす

上記4つの方法を寝る前にちょっと実践するだけで、快適な睡眠を得ることができる状態になるでしょう。睡眠不足は、夏バテの原因にもなります。そのため、暑い夏はしっかりと睡眠をとることがとても重要です。みなさんも本記事を参考にして、暑くて寝苦しい、そんな夜を乗り越えてくださいね。

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