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眠れない女性
眠れない女性

眠れないあなたへ。眠れないときにすとんと眠るための10の方法

眠れない女性

「ベッドに入っているのに何時間も眠りにつけない…」「今日も全然眠れないのかと思うと不安になる…」あなたはこのようなお悩みをお持ちではないでしょうか?

仕事や家事のストレス、スマートフォン・PCの普及によるライフスタイルの変化により、睡眠に問題を抱えている人は多くなりました。

睡眠は、適切な行動をとることで眠気を促し、すとんと眠りにおちることができます。本記事では、眠れないときにすとんと眠りに落ちる10の方法についてご紹介します。

是非参考にして頂き、あなたの眠れない夜に眠気を与えて下さい。

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1.眠れない時に試す10の方法

ベッドや布団に入っているのに、何時間も眠れないという夜は誰にでも訪れます。あなたがそのことに対して不安を抱いたり、考えたりしてしまうほど、あなたの脳は活発に働き眠りにおちる状態と離れてしまうため、さらに眠りにくくなってしまいます。

大切なことは、適切な行動をとれば眠ることはできると知ることです。不安に思うことで得られるメリットは何一つありません。以下で紹介する10の方法を実行し、眠れない夜にさようならをしましょう。

1−1.ホットミルク・ココアを飲む

ホットミルク・ココアを飲むことで得られるメリットには次のようなものがあります。

  • 牛乳に含まれるトリプトファンという成分を取り込むことができる。トリプトファンは、あなたに眠気を促すメラトニンというホルモンを生み出す。
  • 適度に温かい飲み物を飲むことで、身体の芯を温めることができる。体温を一度上げることで、徐々に体温が下がっていく。その時に眠気が起きやすい。
  • 就寝の儀式になる。毎日就寝1時間前に飲む等習慣をつければ、身体がそれを覚え、ホットミルク・ココアを飲んだら眠くなるというリズムが生まれる。

可能であれば、毎日就寝1時間前に飲む習慣を身につけましょう。

1−2.ぬるいお湯で半身浴をする

38〜40℃のぬるま湯で半身欲をするメリットには次のものがあります。

  • 身体の心から温まることができる。お風呂から上がり、徐々に体温が下がっていく時に、眠気がおきます
  • 身体が緊張状態から解放され、リラックス状態になる。リラックスすることで、寝つきやすく、熟睡をとりやすくなります。

半身浴は、20分程度の時間で行うと良いでしょう。また、その時にお気に入りの香りのする入浴剤などをいれると、さらなるリラックス効果を期待できます。

1−3.不安になる必要は一つもないと考える

不安になる必要は、何一つありません。眠れない夜は誰にでも訪れます。眠れないと不安になったり、考え事をしてしまいがちです。しかし、それらはあなたの脳を活発に働かせ、睡眠できる状態と反対の状態に向かわせてしまいます。

ベッドや布団に入ったら、今日一日の出来事に感謝をして、ゆっくりと休むことだけに集中しましょう。あなたのパートナーが横にいれば、身体に触れてみると安心できるかもしれません。

お腹を温めることで得られるメリットには、次のものがあります。

  • なかなか眠れずに冷めてしまった体温を、芯からもう一度温めなおすことができる。そして、体温が徐々に下がっていく時に眠気がおきてきます。

お腹を温めるには湯たんぽなどを利用すると良いでしょう。しかし、取り扱いには十分にご注意してご利用下さい。

1−5.リラグゼーションミュージックをかける

リラグゼーションミュージックをかけることで得られるメリットには次のものがあります。

  • 脳がα波を出し、リラックスした状態になります。このリラックスした状態が睡眠にとって良い状態です。

リラグゼーションCDを選ぶ際には、テンポが一定であること、静かな曲で聴いていると落ち着いてくることを基準に選んで下さい。また、実際に利用する際には、就寝1時間前などから、小さな音量でかけることをお勧めします。

1−6.リラックスできるアロマの香りをたく

アロマの香りにも、リラックス効果を期待することができます。それぞれの香りにはそれぞれの効能があるため、アロマを選ぶときには、その効能と自分が快適だと感じるかの2点を基準に選ぶようにしましょう。

1−7.朝起きたら太陽の光を浴びながら軽いウォーキングをする

朝のウォーキングで太陽の光を浴びることのメリットには、次のものがあります。

  • 太陽の光を浴びることで、セロトニンという覚醒ホルモンが分泌され、日中の活動の質があがります。
  • 太陽の光は体内時計をリセットするため、生活リズムを整える際には欠かせません。
  • 適度な疲労をためることによって、睡眠が促されます。
  • セロトニンが分泌された14〜16時間後に、メラトニンという眠気を促すホルモンが分泌されます。

朝の時間帯に太陽の光を浴びることは、体内リズムを整えるにあたってとても効果的なことです。休日なども、平日と同じ時間に起床しウォーキングをする習慣を身につけることで、生活の質が向上していきます。

1−8.TV・スマートフォン・PCは就寝2時間前に電源を切る

電子機器の光はとても強い刺激になり、睡眠に必要なリラックス状態を妨げてしまいます。布団やベッドの中でもスマートフォンや携帯で情報をチェックしている方が多くいますが、それらの行動によって、寝つきを悪さや、浅い眠りを引き起こしてしまう可能性が高いのです。

そのため、就寝1〜2時間前には、電子機器の電源は切り、就寝する体勢に入っていくことが大切です。

1−9.コーヒーや紅茶など、カフェインを含む飲み物をとらない

カフェインは、脳を覚醒させ、日中のあなたの活動を助けてくれます。反対に、就寝前にカフェインを取り脳を覚醒させることは、あなたの寝つきと熟睡を妨げる要因にもなります。

特に、緑茶や赤ワインなど様々な飲料にカフェインは含まれているため、夜に口にする飲み物に関しては、カフェインが含まれていないかを事前に確認してから飲むようにすることが大切です。

1−10.就寝1〜2時間前までに頭を使う活動は終わらせる

質の高い睡眠を取るためには、あなたの脳をリラックスした状態にすることが大切です。そのため、少なくとも就寝の1〜2時間前になったら、仕事や勉強、悩み事などは一切やめ、意識的に脳を休ませていきましょう。

パートナーとの時間を持つことも、あなたをリラックスした状態にさせるため、睡眠にとっても良いことです。

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まとめ

ここまでで、眠れないときにすとんと眠りに落ちるための10の方法についてご紹介してきました。これらの方法を実践することにより、あなたの睡眠の質は少しずつ改善されていくことと思います。

一方で、睡眠の質を体系的に改善していくためには、睡眠のメカニズムを理解し、熟睡するために必要なことを実践していくことが必要になります。そのための情報と方法については、今晩から安眠しよう!4つのステップでばちっと安眠する方法の記事で詳しく説明しております。是非こちらの記事を参考にして頂き、あなたの夜を快適にしていって下さい。

本記事が、あなたの眠れない夜を改善することに、少しでもお役に立てていれば幸いです。

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