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家事をしている男性
家事をしている男性

どうしよう?空腹で眠れない時に食べてもいいものとダメなもの

家事をしている男性

寝たい、寝ようと思っていても、お腹がすいて眠れない!そんな夜もありますよね。
でもどうして空腹だと眠れなくなってしまうのでしょう?

お腹いっぱいだと眠くはなりますが、食べてすぐ寝ると太ってしまいますし翌朝の目覚めも非常に悪いものになってしまいます。

ではどうして空腹時には眠くなくなって、お腹一杯だと眠くなるのでしょうか?そのメカニズムについて、空腹時で眠れない時には何を食べればいいのかとあわせてご紹介していきます。

空腹で眠れないことで悩んでいる方は、是非本記事を参考にして頂き、お腹の状態を調整して快適な睡眠を得られるようにしていって下さい。

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空腹時に眠れなくなってしまう理由

レッサーパンダ

空腹で眠れなくなってしまった経験は誰しもあるかと思いますが、これは「グルコース濃度の上下」が関係しています。

グルコース濃度はエネルギーの充足と不足に反応するのですが、満腹時にはグルコース濃度が高くなるのです。このグルコースは覚醒を促すモノアミン作動性ニューロンと、それを作動させるオレキシン作動性ニューロンが関係しています。グルコース濃度が高いとオレキシン作動性ニューロンが抑制され、脳の活動が低下します。

満腹時に眠くなってしまうのは、このグルコース濃度が上昇しオレキシン作動性ニューロンの作動が低下しているからなのです。逆に、グルコース濃度が低い空腹時には盛んにオレキシン作動性ニューロンが作動するため、強い覚醒状態が維持されてしまうのです。

また、空腹を意識しすぎてしまうことで交感神経が刺激され興奮してしまいます。余計に眠れなくなってしまうので、副交感神経を刺激するような温かい穏やかな気持ちになれるようなものを口にすることが効果的です。

また、通常、動物の空腹時には体は覚醒しているようになっているのも一つの要因です。特に雑食や肉食の動物は空腹時にも最大のエネルギーが出せるようになっているのです。野生動物は空腹時でも獲物を捉えられるように覚醒していなければなりません。獲物を撮るためには空腹時に眠く力がでない状態でいることは非常に不利ですものね。

高カロリーの食事をする肉食動物は睡眠時間が長く、草食動物は短い睡眠時間で足りるという研究もあります。食事と睡眠は強く密接に結びついているのです。

睡眠前の空腹時、何を食べたら大丈夫?

それでは、睡眠前にお腹いっぱい食べることはいいことなのでしょうか。

いいえ、それもまた間違いです。過度な食事は、消化器科を活発化させるために覚醒してしまうことがありますし、消化不良のまま眠ることで。寝起きに体調不良を起こさせる原因にもなります。

また、寝酒も同様に良くありません。過度の水分補給によってトイレに立つ回数がふえて、眠れなくなってしまったりもします。油分が多い食事は、油酔いを起こしてしまうことがあり、消化も悪いのでより目が覚めてしまうことがあるため、オススメできません。

同様に、アルコールもつい過剰に摂取してしまうことが多く、質の低い睡眠にしかならないことがあるためおすすめできません。

そのようなことから、なるべく睡眠前には食事をしない、できれば睡眠三時間前までに夕食をとり、以降は食事を取らないことが理想と言われていますが、さすがにそれではお腹が空いてしまう方もいますよね。以下に睡眠前に小腹がすいた時、少量であれば問題なく食べられるものを紹介します。

高いタンパク質をもつ食品

豆腐や納豆のような消化がよいタンパク価の高いものはオススメです。

多くのアミノ酸をもち、寝ている間に筋肉や組織の修復を促してくれます。納豆はお腹にはたまりにくいですが、海苔で巻いたり油揚げに包んで焼いたり、食べ方を工夫してみましょう。

小腹に貯まってエネルギーがたまるもの

「ウィダーinゼリー」のようなゼリー食品もおすすめです。

夜に大量の水を飲むのはあまりよくありませんが、エネルギー価も高く、消化吸収が良いので、おすすめできます。ゼリーやプリンなども食べやすくていいですが、あまり糖分が高いものは避けたほうが無難です。葛湯などのような暖かいものも美味しいですし、消化もよく、お腹にたまりやすくおすすめです。もう少し重たいものであれば、おかゆや雑炊も良いと思います。

果物類など

もっとお腹が空いて眠れない時には、レモネードを飲みながら、果物を食べるのもよいでしょう。

りんごや梨などは消化もよく、食べごたえもあります。さつまいもやトマトなどの野菜類も一工夫して美味しく食べられると思います。蒸し野菜などにしてさっと食べてみましょう。

ウイダーinゼリー エネルギーイン 180g×6個
森永製菓
売り上げランキング: 2,618

まとめ

以上のように、空腹時に覚醒してしまうということは生物として当然の反応ではあるのですが、逆に満腹になって眠ることもあまり推奨できません。食べ過ぎてしまったりしてしまいますから、ダイエット中の方にもすすめられません。

しかし、どうしても食べたい場合には炭水化物を含んだもの、タンパク質を含んだもの、消化の良い果物を少量食べるぐらいであれば問題ありません。また、ココアやレモネード、ホットミルクのような暖かい飲み物も体を温めて睡眠を促してくれます。上手に食事をとって、寝る前の空腹を退治しましょう。

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