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生理前の眠れない症状と2つの改善法

女性

生理前に起こる様々な体の不調のことを生理前症候群(PMS)と言いますが、生理前の眠れない症状もその1つです。 女性は短くても生理の期間、 PMSの症状がひどい方は月の半分以上は何かしらの不調を抱えながら生活していることになりますのでとても大変です。この記事では、生理前の眠れない症状が生じるメカニズムを提示し2つの改善法をお伝え致します。

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メカニズム

女性

PMSが起こるのは女性ホルモンの乱れが原因とされています。 女性ホルモンは、眠気の抑制や促進など睡眠中枢に大きな影響を及ぼしているので、生理前になると強い眠気を感じたり それとは逆に眠れない症状が出たりするのです。 不眠は肌の状態を悪化させてしまいますから、女性にとっては大きな問題です。

女性ホルモン

女性ホルモンには、卵胞ホルモン(エストロゲン)と黄体ホルモン(プロゲステロン)があります。 卵胞ホルモンは、生理後から排卵までの期間多く分泌され、心と体を安定させる働きがあります。

一方の黄体ホルモンは、排卵から生理の直前までの間多く分泌されるのですが、それが原因で心が不安定になったり睡眠の質が悪くなったりします。 黄体期は高温期で卵胞期と比べて基礎体温が高くなるため、1日の内での体温変化は少なくなります。

人間は体温が下がると眠くなり上がると覚醒するため、体温差が少ない黄体期は睡眠と覚醒のメリハリがはっきりしなくなってしまうのです。眠りが浅くなる傾向にあるため、通常と同じ時間の睡眠をとっても寝たりないと感じたり、それとは逆に、体温が高めの時期なので就寝時になっても体温が下がらず寝付きが悪くなり、睡眠の質が低下し眠れないという症状が出てくるのです。

ですから、黄体ホルモンを正常のレベルに戻すことが女性の健康維持のカギとなるのです。 それでは、どのようしたら黄体ホルモンレベルを正常値に近づけることができるのか2つの改善法をご案内致します。

黄体ホルモンレベルを正常値に近づける2つの改善法

黄体ホルモンレベルを正常値に近づける2つの改善法は次の通りです。

  • ビタミンBの摂取
  • γリノレン酸(GLA)の摂取

ビタミンBの摂取

ビタミンB12にはいろいろな働きがありますが、眠りを誘う睡眠ホルモンと言われるメラトニンの分泌を調節する栄養素の1つでもあります。 体内のビタミンB12が不足すると、メラトニンの分泌が上手くいかず睡眠のリズムが崩れてしまうため、眠れなかったり昼間に強い眠気を感じたりするのです。 ビタミンB12は主に動物性食品に含まれていて、魚介類 肉(レバー) 海草類に含まれています。

γリノレン酸の摂取

γリノレン酸は、ホルモンバランス 抗炎症 子宮内膜の正常機能に大きく関わっています。PMSを訴える女性の多くは、血中のγリノレン酸の濃度が低いことがわかっています。 γリノレン酸は食べ物から摂取することが困難なため、サプリメントや化粧品、マッサージオイルなどから補うことが可能です。
γリノレン酸を含むオイルと含有量は次の通りです。

div class=”list”>

  • ボラージオイル 16~23%
  • ブラックカラントオイル 14%
  • 月見草オイル 9%
  • ヘンプオイル 4%

γリノレン酸はとても敏感なオイルで、光 熱 湿気 空気中の酸素によって急速に破壊され易いので、取り扱いや保管には注意が必要です。 また、ホルモン機能に強力に働きかける影響力がありますので、長期にわたる経口摂取はお勧めできません。

まとめ

便利なものに囲まれた生活の中では、栄養の偏り ビタミン•ミネラル不足 加工食品の大量摂取が、自分の体に大きな影響を与えている傾向にあります。 ですから、いくらサプリメントで不足しているものを補っても、加工食品を食べ続け大量の添加物を摂取したり、一般的な食用油やマヨネーズ ドレッシングを使い過ぎてリノール酸の過剰摂取したり、コレステロールの高いものや甘いものばかりを摂り過ぎていては意味がありません。 上記した2つの改善法を試す前に、是非自分の食生活を見直してみて下さい。

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