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夜景
夜景

眠れない夜に試したいリラックスできる4つの熟睡対策

夜景

眠れない夜ってありますよね。大事な予定が控えているとなかなか眠れずに時間ばかりが過ぎてしまうことも…。眠れない夜にお勧めしたい熟睡対策があります。早起きしたいと思っている時ほど眠れない夜になりやすく、また寝坊してしまうかもと思うと余計に緊張して寝付けなくなりますよね。誰でもできる簡単な対策で、そんな緊張をほどいてあげましょう。眠れない夜に試したいリラックスできる4つの熟睡対策をご紹介します。

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眠れない夜になるその原因は…

夜景

眠りたいのに眠れない時はとても焦りますよね。早く寝ないと朝になってしまう…そんな焦りの中で寝ようとしても、余計に寝付けなくなってしまいます。眠れなくなってしまう原因はいろいろあります。寝る前にコーヒーなどのカフェインをとってしまったり、長時間ゲームなどの刺激を受け続けると、ストレスを受けた状態になり、リラックスできなくなるのです。眠れない夜が続いていれば、眠りのホルモンであるメラトニンが不足している可能性もあります。

睡眠というのは本能的なものであり、自然のリズムが作り出すもの。毎日のちょっとした生活習慣が積み重なって影響を与えているのです。夜更かしや朝寝坊が続いて体内のリズムが崩れてしまったり、ストレスなどで過度の緊張状態にあると、休息につくタイミングがわからなくなってしまいます。眠れないと焦れば焦るほど、ますますストレス状態になり悪循環になってしまいますよ。

眠れない夜に試したいリラックス方法とは

眠れない夜に好きなことをして過ごすとしても、刺激が強すぎると逆効果になってしまいます。それよりも、リラックスした気分で自然な眠気を待つ方が気持ちも楽になりますよ。生理的な行動は、自分の意志で動かそうとしてもなかなかうまくいきません。眠気を誘うことだけでなく、眠れなくしてしまう刺激を減らして、静かな夜を作ってみましょう。

眠れない夜の睡眠対策その1:テレビを消す

テレビを見ているうちに、こんな時間に!とついつい夜更かしをしたことはありませんか?テレビは目や耳からの強い刺激で、脳を興奮状態にさせてしまいます。眠れない夜に一番最初にしたい対策はテレビを消すことです。テレビをつけていた方が良く眠れるという人もいらっしゃいますが、睡眠時間は取れても脳の休まる時間が短くなり、深い眠りにつけないことがわかっています。睡眠は身体だけでなく脳の活動も休息させる時間です。眠れないというのは脳が活動しなくてはと興奮している状態ですから、できるだけ身体だけでなく脳への刺激も減らしてあげましょう。テレビを消して、ゆっくり過ごしてみるのもいいですよ。どうしても音がないと不安という人は、リラクゼーション音楽やクラシックなどゆったりと刺激の少ないものを選びましょう。

眠れない夜の睡眠対策その2:パソコンや携帯電話の電源を切る

睡眠障害に悩んだり、眠れないと感じている人の多くは、パソコンや携帯電話の使用時間ががないという研究結果があります。アメリカの調査によると、オンラインで1分過ごすたびに、睡眠時間が平均約7秒失われているという結果になりました。オンラインの状態で1時間過ごすと、5分弱が減っているというわけです。どんなに眠りを誘導する対策をしても、オンラインの時間が増えると効果が減ってしまいますよね。日中もパソコンなどで仕事をし、寝る直前までオンラインだったら、一体何時間の睡眠を失っているでしょうか…。パソコンや携帯電話もテレビと同様に、脳へ強い刺激を送っています。また電磁波によって脳波に乱れを起こすこともわかっており、どちらにしても眠れない夜には控えた方がよさそうです。

眠れない夜の睡眠対策その3:キャンドルの明かりで幻想的に過ごす

睡眠障害を起こす人の多くは、体内時計のリズムに不調があると言われています。朝起きたら日光を浴びて、一日のはじまりを身体に教えてあげるのが良いとどこかで聞いたことがあるかもしれません。とはいえ、忙しい朝に、のんびりと日光を浴びている暇はない!と思う人も多いはず。一日のリズムを整えるためには、原始時代と同様に朝は明るく、夜は暗いという時間の変化を感じるだけでも違ってきます。体内リズムが狂いやすいのは朝の光だけでなく、暗さを感じる時間がないということもあるかも。眠れない夜は、脳がまだまだ夜ではないと認識しているせいかもしれません。もう夜だよと脳に教えてあげるために、灯りを落として過ごしてみましょう。仕事などの都合でどうしても夜遅くなってしまうと、電気の光がないと困りますよね。寝る前の30分だけでもいいので、灯りを消してキャンドルのほのかな明かりの中で過ごしてみましょう。お風呂タイムをキャンドルで過ごすのもお勧めですよ。

眠れない夜の睡眠対策その4:身体を温める

夜になると人の身体は深部の体温を低下させながら眠気を起こしています。寒い夜に身体が冷えて目が覚めてしまった経験はないでしょうか?身体が冷えすぎると、それ以上の体温低下ができず眠りにつきにくくなってしまうのです。眠れない夜こそしっかりと身体を温めることが手軽にできる対策ですよ。お風呂を利用してゆっくり眠りの準備を整えましょう。ぬるめの半身浴につかったり、ローブなどを利用して身体を冷やさないようにしましょう。寝る前にホットミルクや白湯などを飲むのもいいですね。ただし、砂糖は厳禁。砂糖は身体を冷やし、また太る原因になってしまいますよ。眠れない夜は身体を温めて、全身を緩めてあげてくださいね。

究極の眠れるCD
究極の眠れるCD

posted with amazlet at 13.12.13
メンタル・フィジック・シリーズ
デラ (2002-07-22)
売り上げランキング: 1,566

まとめ

眠れないと悩む人ほど真面目な人が多いそうです。眠らなくてはと真剣に考えすぎたり、自分を追い込んでしまうとますます眠れなくなります。眠れないのであれば、好きなことをして過ごしちゃいましょう。ただし、眠れない日が何日も続くようだったら、睡眠外来などの専門医への受診をお勧めします。まずは、自分でできる眠り対策を試してみてくださいね。

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