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鼻づまりで苦しくて眠れない!そんな夜にやりたい7つの解消法

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寒くなってくると、いつも鼻から風邪を引く。そしてなんとなく調子が悪いまま花粉症の季節になり、気付くとずっと鼻が詰まっているという人も多いでしょう。日本人の約4割もの人が、アレルギー性鼻炎であるというデータもあります。

鼻づまりって鼻水が詰まっていると勘違いしていませんか。鼻づまりとは、鼻腔(鼻から喉)を通る空気の流れが悪くなることによって、鼻呼吸がしにくい感覚なのです。こちらではそもそもの鼻づまりの原因と様々な解消法をご紹介していきます。

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鼻づまりを引き起こす原因

鼻づまりを引き起こす原因は、大きく分けて5パターンあります。

アレルギー性鼻炎

鼻をかむ女性

鼻づまりの中で、最も多い原因がアレルギー性鼻炎です。 鼻から吸い込まれた異物(ハウスダスト、花粉類、カビ類、動物の毛・フケetc) に対して鼻粘膜が過剰に反応します。過剰に反応した粘膜が、毛細血管を拡張し、腫れを起こします。 鼻の中の粘膜の腫れは、空気の通り道を塞いでしまい、鼻づまりになります。季節性と通年性の2パターンあります。

鼻風邪

鼻の粘膜がウイルスに感染すると、炎症を起こします。これが、鼻風邪(≒急性鼻炎)です。 鼻水、鼻づまり、くしゃみなどが症状として現れます。通常は、3~5日で症状が治まるのがほとんどです。

ただ、風邪のウイルスに感染した鼻の粘膜は、抵抗力が落ちるので細菌にも感染しやすくなります。長引く場合は、慢性鼻炎 や 急性副鼻腔炎などになることもあります。

鼻の構造等によって起こるもの

鼻中隔弯曲症
左右の鼻腔を隔てている「鼻中隔」という壁が、曲がっているために、空気の流れが悪くなります。 鼻中隔は児童では70%、成人では90%と、ほとんどの人がある程度曲がっているといわれています。

鼻たけ(ポリープ)
副鼻腔炎による粘膜の腫れがずっと続いたり、繰り返し起こることで、粘膜の腫れが戻らなくなったものを鼻たけ(ポリープ)と言います。副鼻腔の入り口にできやすく、鼻腔内の粘膜にできるポリープが空気の流れを妨げます。

咽頭扁桃(アデノイド)の腫れ
咽頭扁桃(アデノイド)は、鼻からの空気の通り道にあるため、肥大すると鼻呼吸がしづらくなります。子どもの鼻づまりの原因としては最も多いものです。

自律神経のリズムの乱れ

血管は、「交感神経」と「副交感神経」の2つの自律神経によって、縮んだり広がったりして血流をコントロールしています。この自律神経のリズムが何らかの原因によって乱れることによって、鼻の粘膜にある毛細血管に流れる血流も乱れて、鼻づまりが起こります。

外部からの刺激

ウイルス・細菌やアレルギー以外に物理的(異物、寒さなど)または、化学的(辛さ、薬物など)による外部からの刺激によっても鼻づまりが起こります。

なんとかしたい鼻づまりの解消法

鼻が詰まっていると、夜眠れなくて困りますね。本当になんとかしたい方にオススメの7つの方法をご紹介していきます。

蒸しタオル

蒸しタオルを鼻に当てるだけ。鼻の血行がよくなり、鼻がすっと通ります。

お湯で少し湿らせたタオルを電子レンジで少し温めるだけで蒸しタオルは簡単に作れます。やけどをしないように温度を確認してくださいね。

ツボを押す

小鼻の両脇に迎香のツボというツボがあります。両方のツボを指の腹で真下に下ろすように押してください。

これは横になった状態で行います。右側の鼻が詰まっている場合は左側が下に、左側の鼻が詰まっている場合は右側が下になるようにしてツボを押すとよいでしょう。

息を止めて頭を上下する

息を止めて頭を上下に動かすだけ。海外のサイトから広まった方法です。ただし、効果は長く持続しない為、すぐ眠りに付きましょう。

1.大きく息を吸う
2.息を吐ききる
3.息を止めた状態で鼻をつまむ
4.上を見て、下を見て、と繰り返す

メントール

メントール配合の塗り薬を鼻の下に塗ると、鼻づまりが解消出来ます。メンソレータムやメンタームなどお手持ちのものでOK。お肌が敏感な方はかぶれる可能性があるので避けた方が良いでしょう。

鼻うがい

市販の鼻うがい薬か、なくても洗面器などにぬるま湯と少量の塩を入れ、鼻穴から交互に吸い込みます。片側の鼻穴で吸い込んだ水がもうひとつの鼻穴から流れ出ればOKです。

しかし、鼻がかなり詰まっているときは奥まで水を通すのが困難なので、できる範囲で行いましょう。また、鼻うがい中につばを飲み込んだり、水が鼻の奥に残っている状態で鼻をかむと中耳炎になったり恐れがあるので注意してください。

氷をなめる

花粉症の鼻づまりは、アレルギー反応によって鼻腔付近で炎症が起こって空気の通り道をふさいでいるからといわれています。その炎症を冷やすために、氷を口の中でなめましょう。口の中から間接的に氷の冷たさが鼻に伝わり、炎症をやわらげてくれます。

ただし、横になったまま氷を口に入れるのは危険なので、小さいお子さんなどは特に注意が必要です。

500mlのペットボトルを脇に挟む

500mlのペットボトルを鼻がつまっている側と反対側の脇に挟む・・・ただこれだけのことです。

体の側面を圧迫すると、その反対側の交感神経が刺激され、それによって鼻づまりが解消するそうです。東京厚生年金病院耳鼻咽喉科の石井正則先生が考案されたものです。

ハナクリーンS(鼻洗浄)
ハナクリーンS(鼻洗浄)

posted with amazlet at 13.12.19
ティー・ビー・ケー (2002-12-24)
売り上げランキング: 356

まとめ:鼻づまりで眠れない夜にぜひ試してほしい解消法

最後にあらためて、鼻づまりを引き起こす原因をおさらいしましょう。

  • アレルギー性鼻炎
  • 鼻風邪
  • 鼻の構造等によって起こるもの
  • 自律神経のリズムの乱れ
  • 外部からの刺激

鼻づまりが続いて苦しい時は、やはり耳鼻科にかかるのが一番効果的でしょう。しかし試してみたいオススメの解消方法が7つあります。

  • 蒸しタオル
  • ツボを押す
  • 息を止めて頭を上下する
  • メントール
  • 鼻うがい
  • 氷をなめる
  • 500mlのペットボトルを脇に挟む

民間療法って意外と侮れません。こちらの記事を参考に、ぜひ夜ぐっすり眠って爽快な朝を迎えてくださいね。

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