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不安な男
不安な男

不安で眠れない夜にリラックスして落ち着いて過ごすための3つの方法

不安な男

ベットに入ったのに眠るに眠れない……。寝ようと思うと強い不安感に襲われてしまう。こうした経験は多くの人にあるのではないでしょうか?

明日のこと、将来のこと、ほんの些細なことから持病などにいたるまで私達の生活には「不安」が横溢しています。こうした不安感は「自分が解決しなければならないこと」だと思い込むことで余計に増大し、日常生活や身体的、社会的にも不安定な状態になってしまいます。

強い不安にさいなまれていると、精神病等の発症リスクが上がり、鬱病にもかかりやすくなってしまいます。しかし、不安は取り除くことができます。

不安で眠れないという方のために、快適な安眠を得るための不安感の減らし方をご紹介していきます。

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不安の正体とその種類

月夜

なぜ人は不安になるのでしょうか?

不安の正体は不安とは「自己価値を脅かすような破局や危険の漠然とした予感」であると言われます(『心理学辞典』)。恐怖も似た感情ですが、恐怖は具体的なもの、不安は抽象的なものですね。犬が怖い! といった場合、犬がいなくなれば恐怖はなくなりますが、「また犬が戻ってくるかも」と怯えるのは不安の一種です。夜眠れなく成るタイプの不安もこのようなものです。

こうした抽象的なものに対する怯えの気分や、不安感といったものは人間が「本能的に生き続けたい」と思うが故に、何もない状態においても周囲や環境に気を配るための心理状態なのだと言われています。このような不安感がなくなれば、常に油断した状態になってしまいあっという間に強い生き物に食べられてしまっていたでしょう。不安は生存にたいする警鐘機なのです。

不安には「特性不安」と呼ばれるものと「状態不安」と呼ばれるものがあります。

「特性不安」とは、慢性的なものです。厄介なことが起こりそうだぞ、とか、決断がつかない、といった性格の人はこのような特性不安になっています。
「状態不安」はある特定の場面で感じられる不安です。テスト前にいい点取れないかもしれないなぁ、とか、緊張して声がでない、といった場合の不安です。これは具体的な原因が遡及できるため、解消を図ることができます。

「夜、不安で眠れない」といった場合の不安は、多くの場合「特性不安」を指します。このような特性不安の多くは「想像の産物である」ということを理解することが重要です。特性不安においては、具体的な不安の原因があるわけではないのです。

不安を取りのぞき良質な睡眠を得るための方法

こうした不安を取り除き、良質な睡眠を得るためにはどうしたらよいのでしょうか。

それらの方法は容易なことではありませんが、取り除ける不安はあります。それは状態不安を引き起こす原因をまず取り除くということです。不安感によって何か、具体的な症状がでてしまう場合に、思い当たる原因があればそれをまず取り除くということです。

身体的な症状が重い場合には、病院や専門医の治療を受ける必要があります。このように具体的な症状を減らしていくことで、漠然とした「特性不安」を減らしていくことにもつながります。

不安で眠れない時のための3つの方法

不安感を減らしていくためには、マインドセットを整えることが有効です。

マインドセットとは、精神的な心構えのことです。落ち着き、リラックスをするだけでも不安感は大幅に低減します。また、不安感の原因になるようなことを気にしないようにしましょう。それはつまり、「悩むのは明るいうちに」ということです。昼間の間に具体的な問題の処理に勤しみ、夜はリラックスするための時間をたっぷりとるようにすることが必要です。

ではどうしたらリラックスして心地よい睡眠をとることができるのでしょうか。
リラックスするためには、音楽を聞くことが効果的です。落ち着くことができる音楽集や環境音などのCDが出ています。慣れないクラシック音楽などをいきなり聴き始めるよりもリラクゼーションCDや環境音楽などを聞いてみるとよいでしょう。

香りによるリラックス効果も素晴らしいものです。ラベンダーなどの香りには人の興奮を抑える働きがあります。アロマオイルを使った香りや、お香など自分にあった香りを楽しんでみましょう。

また、睡眠前の儀式を作ってみるということも有効です。寝る前に「私は今から眠るぞ」という儀式を自分で作ってみましょう。簡単な体操をするとか、瞑想をするといった規則的な就寝前にやることを作ることで、効果的な眠りにつくための心構えができることでしょう。

ソロ・ギターで奏でる最上のリラクゼーション曲集 癒しのベスト・セレクション30(CD付き)
末原 康志
リットーミュージック
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まとめ

以上のように、不安で夜眠れない、という症状は多くの人が抱える悩みです。

しかし、このような不安感の多くは特性不安と呼ばれるもので「想像の産物」に過ぎません。ゆっくり眠るためには、まずこのような「想像の産物」の不安を減らしていくことが必要なのです。

そのためには、リラックスが有効です。音楽を聴く、お香をたく、就寝前の儀式を作るなどの手段があります。不安感を減らして心地よい眠りにつけるよう、様々な方法を試してみましょう。

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