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寝たいのに眠れない!夜勤勤務の睡眠の悩みを解消する8つの方法

夜景

 

最近はコンビニ、ガソリンスタンドなど24時間営業の店が当たり前のようにあります。そこで働く店員さん、看護婦さんや長距離トラックのドライバーさんなど、夜勤の方って結構いますね。風邪を引いた時などでも昼間寝ようと思うと明るくてなかなか眠れないですが、日常となると睡眠は死活問題です。睡眠障害からくる、体のだるさ、疲れやすさ、疲労の蓄積や集中力の低下、うつといった症状を訴える人が少なくありません。

こちらでは、夜勤勤務の方の睡眠の悩みを解消するコツをご紹介します。

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夜勤による睡眠障害

交代勤務性睡眠障害

夜明け

交代勤務や深夜勤務をしている人はいろいろな症状が出やすくなります。特に勤務スケジュールと関連して、一時的に強い眠気に悩まされたり不眠を訴えたりする睡眠障害を、「交代勤務性睡眠障害」と呼びます。

交代勤務性睡眠障害の主な原因は、体内時計が狂ってしまうことです。仕事の時間に合わせて眠ったり目覚めたりしていると、外界の明暗リズムと睡眠・覚醒リズムがずれてしまいます。また、睡眠・覚醒のリズムは意識的に変えられても、体温やホルモン分泌など他の生体リズムは外界の明暗リズムに合ったままです。すると、目覚めているときに体温が上がらず、必要なホルモンの血中濃度も十分でないため、元気よく働くことができません。逆に、体温が上がって眠りにくい時間帯に眠らないといけないので、睡眠時間が短くなり熟睡感も悪くなります。

睡眠障害を解消するコツ

では、夜勤が多い職業の場合は、どのようにして睡眠障害に備えていけばよいのでしょうか?

午後の仮眠

午後の仮眠は、夜の睡眠を先取りする働きがあります。ですから夜勤の開始日には、午後5時までに90分くらいの昼寝をしましょう。これまでの研究で、50~120分の昼寝には夜勤中の眠気を減らす効果が認められています。また、わずか20分の仮眠でも効果があったとする報告もあるので、夜勤の前には少しでも眠っておくことが大切です。

目覚めたら、コーヒーや緑茶などでカフェインをとると、昼寝の後の眠気を早くなくしてくれます。

休憩時間に仮眠をとる

夜勤の最中の休憩時間に、少しでもいいので仮眠をとるようにします。仮眠であっても、夜間にとる睡眠というのは、疲労回復の効果も高いためです。このときも眠りから覚めたら、カフェインが入った飲み物や食べ物を摂りましょう。

朝日を直接浴びないようにする

夜勤が明けて、自宅へ戻る途中になるべく太陽の光を浴びないようにします。これは、夜勤明けのなかなか寝付けない症状を和らげるために必要です。夜勤明けに太陽の光を浴びる事で、メラトニンが減少し、セロトニンが活発になることから、なかなか寝付けないという状態になってしまうのです。

サングラスを付けたり、帽子を被ったりして、直接太陽の光を浴びるのを防ぐように工夫しましょう。

部屋に太陽の光が入らないように工夫する

部屋に戻った後も、太陽の光が部屋に入ってこないように、遮光カーテンや厚手のカーテンで部屋を暗くして、午前中に3~4時間眠ります。翌日が日勤の場合は、夜の睡眠に悪影響を及ぼさないために、午後2時には起きましょう。午後に眠気が残れば、10分以内のうたた寝をすると楽になります。

職場の明かりを暗くしておく

また、夜勤の際の職場の明かりを暗くしておくほうが、寝つきがよくなるといった報告もあるそうです。

交感神経を刺激しない

交代制勤務ですと、生活のリズムが変化することにより自律神経のバランスが乱れやすくなります。まず眠る前はパソコンや携帯電話、テレビなどの光を見ないようにしてください。

食べ物で一工夫

ビタミンB12
主に肝臓で貯蔵されているビタミンB12は、時差ボケなどバイオリズムの回復にも関わっていることがわかってきました。レバーやカキ、アサリ、シジミ、ハマグリなど動物性食品に多く含まれます。食事やサプリメントでビタミンB群をまんべんなく摂ることもお勧めです。

腹八分目
眠りが浅い人は腹八分目を心がけ、脂質や糖質の摂りすぎに注意してください。

鎮静効果のある食材
イライラして眠れない人は、セロリやトマト、小松菜、バナナなど鎮静効果のある食材を摂るようにしましょう。

ホットミルク
寝る前のホットミルクも効果的です。

寝酒
逆に寝酒は神経を高ぶらせるため良眠を得られにくくなる可能性がありますので控えるようにしてください。

休日の過ごし方が大切

交代制のある職場では、夜勤から日勤へ移行する際は、休日を挟む事が多いと思います。この休日の過ごし方も少し気をつけましょう。日勤時や休日にはできるだけ日中に自然光を浴び体内時計をリセットして、体を動かすなど昼夜のメリハリを保ちましょう。そして、その日の夜に寝て、あくる朝にしっかりと起きるという生活リズムに戻し、体内時計と時間のズレを元に戻すようにしましょう。

朝昼夕3つのことを心がければOK!  あなたの人生を変える睡眠の法則
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まとめ:夜勤勤務の睡眠障害を解消するコツ

夜勤勤務による睡眠障害の主な原因は、体内時計が狂ってしまうことです。解消するコツをおさらいしておきましょう。

  • 午後の仮眠
  • 休憩時間に仮眠をとる
  • 朝日を直接浴びない
  • 部屋に太陽の光を入れない
  • 職場の明かりを暗く
  • 交感神経を刺激しない
  • 食べ物で一工夫
  • 休日の過ごし方

睡眠が取れないと勤務自体にも支障が出ますよね。この記事を参考に、しっかり睡眠を取って元気よく働いてくださいね。

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