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寝る馬
寝る馬

夫のいびきがうるさくて眠れない!悩める妻にできるいびき解消法

寝る馬

 

いびきは人間関係を破壊します。製薬会社エーザイが行ったいびき調査によると、既婚女性158人のうち、9割が「夫がいびきをかく」と回答し、そのうち8割が「夫のいびきを何とかしたい」と回答しました。いびきの場合、家族が睡眠不足になりがち。かなりのストレスになります。

いびきの厄介なところは、自分のいびきがどの程度なのか把握しづらいところです。寝ているときは自分のいびきが聞こえませんので、認めないなら録音して本人に聞かせるとか。家族に指摘されても逆ギレするというパターンが多いようです。

さらに、いびきは睡眠時無呼吸症候群や高血圧症、糖尿病、心臓病、脳卒中などの重い病気の原因になります。いびきを放置することで人生が狂ってしまう、なんてことは大いにあり得るのです。

今回はそんないびきの原因、様々な解消方法について、ご紹介していきます。

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まずは知りたいいびきの原因

寝る馬

私たちは常に呼吸していますが、ため息をついたり深呼吸をするとき以外、呼吸の音はほとんど聞こえません。それは、鼻や口から入った空気がのどや気管を通って肺に達するまでの通り道が、十分広いからです。ところがこの空気の通り道が狭くなると、そこを通る空気が振動して音が生じます。つまり、鼻やのどの空気の通り道が狭くなるため、息を吸ったり吐いたりする時に、鼻やのどが振動して音が出るのがいびきなのです。

いびきをかきやすい人の特徴は、肥満・男性・加齢・遺伝・アルコール・疲労などが挙げられます。もちろん、いびきに悩む女性や、顎が小さいために空気の通り道が狭くなっている人もいます。

アルコール

お酒を飲むと、鼻やのどがむくんでいびきをかきやすくなります。これぞオジサンのいびきの原因というイメージですね。

睡眠時無呼吸症候群

2003年に山陽新幹線ひかり号の運転士が、運転中に居眠りして岡山駅をオーバーランした事故がありました。これで有名になった「睡眠時無呼吸症候群」は、いびきから見つかることが多い病気です。いびきの途中に呼吸が止まる瞬間があるのが特徴です。

その他の病気

花粉症や副鼻腔炎、甲状腺機能低下症、神経や筋肉の病気などでも、いびきをかくことがあります。子どもでも、のどの扁桃腺が大きくなっていたりアデノイドがあると、いびきをかきます。

鼻いびきを解消するには

鼻いびきの予防には、鼻の中の空気の通り道を狭くしないことと、さらに広げる方法があります。

鼻クリップを使う

小さなプラスチックやシリコンでできた製品の両端を小鼻に入れて、製品の持つ弾力性を利用して小鼻を広げるものです。スウェーデンの耳鼻咽喉科医が開発した「ノゾヴェント」は、欧米で15年以上の実績があります。他にも「いびきクリップ」などの商品があります。

ブリーズライトを貼る

鼻クリップに抵抗のある方にオススメです。手軽に使えて違和感も少ないですが、効果は控えめです。

口いびきを解消するには

口いびきをかく人の多くは、睡眠中に下顎が下がって舌がノドに落ち込み、空気の通り道が狭くなるため、周囲の粘膜が振動していびきとなります。下顎を
下がらないようにすれば解消できます。

仰向けで寝ないこと

うつ伏せで眠ると、下顎や舌は前のほうに出てきて、のどの空気の通り道を狭めることはありません。普段と違う姿勢だとなかなか寝付けないという問題点もあります。

マウスピースを使う

マウスピースを使うと下顎や舌の落ち込みが予防されて、いびきの解消に役立ちます。耳鼻咽喉科で作ってもらえます。

上下の唇にテープを貼る

マウスピースは高価で手が出せない方、上下の唇にテープを貼って口が開かないようにするのはいかがでしょうか。口を開かなければいびきも止まる、原始的ですが効果的です。ただし違和感があったり、皮膚がかぶれてしまうこともあるので要注意。

ハイテク商品を試してみる

腕時計型センサー&刺激装置

手首につけた腕時計型の装置がいびきを感知すると、微弱な電気刺激が発せられます。とても弱い刺激ですから目を覚ますほどではありませんが、刺激されると自然な反射運動で寝返りを打ちます。寝ている姿勢が変わることで、鼻からのどの空気の通り道が広がり、いびきが止まるという仕組みです。商品としては、「Snore Gone」、「スノアストッパー」など、数種類が販売されています。

いびきを止めてくれる枕

「いびきは減らしたいけれど、体に何も付けたくない」という方には、センサー付きいびき軽減枕がお勧めです。いびき軽減枕内部でいびき独特のリズムのある音をいびきと判定し刺激機能が働いてブルブルと振動し、その刺激で寝返りを誘発するというものです。3万円程する高価なものですが、画期的な商品です。

夫が非協力な場合

本人がなんとかする気がないなんて場合もあります。もし夫が、いびきなんてかいていないと言い張って非協力的ならば、自衛しましょう。

夫より先に寝る

もし先に寝られたらつついて起こす。これでもダメなら別の部屋に。

耳栓を使う

耳栓なんてって思われる方、意外と外の音を遮断してくれますよ。

いびきに自分の呼吸を合わせる

心理学的な対処法です。自分がいびきをかいているような気分にする効果があるそうです。

ネルネル 21回用 (口閉じテープ)
三晴社 (2006-06-05)
売り上げランキング: 151

まとめ:うるさくて眠れないいびきを解消するには

いびきには病気が隠れていることがあります。もし病気が要因ではない場合、いびきを解消する為の様々な方法をご紹介しました。

鼻いびきを解消する方法

  • 鼻クリップを使う
  • ブリーズライトを貼る

口いびきを解消する方法

  • 仰向けで寝ないこと
  • マウスピースを使う
  • 上下の唇にテープを貼る

どちらにも対応するものとして、腕時計型センサー&刺激装置やいびき枕も値は張りますがおススメです。

妻が自衛する方法

  • 夫より先に寝る
  • 耳栓を使う
  • いびきに自分の呼吸を合わせる

以上、取り入れられそうなものはありましたか。睡眠は心身の健康に関わる大事なこと。ぜひこちらを参考に、いびきのない静かな夜をお過ごしください。

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