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眠れない夜にストンと眠るための7つの方法

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眠れない夜に眠るためには、リラックスした状態になることが大切です。

心身共にリラックスしていくことで、徐々にまどろんでいき、ストンと眠ることができるようになります。

眠れない状態というのは、何らかの要因で頭が冴えてしまっていることが原因です。脳が活発に働いている状態から、リラックスしている穏やかな状態に変えていくことで、眠れない夜にストンと眠ることができます。

そこで、本記事では眠れない夜にストンと眠るための7つの方法についてご紹介していきます。眠れない夜に悩んでいる方は、是非本記事を参考にして頂き、眠れない夜を解消していって下さい。

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眠れない夜にストンと眠るために必要なこと

眠れない夜にストンと眠るためには、「副交感神経が優位に立っているリラックスした状態になること」が必要です。

人の自律神経には、次の2種類があります。

  • 交感神経:脳が活発に働き、興奮している状態の時に優位に立つ
  • 副交感神経:脳の活動が穏やかになり、リラックスしている時に優位に立つ

眠れない夜というのは、この交感神経が優位に立ち、気持ちが静まらないことが主な原因です。眠れない夜は、布団やベッドに入っても、頭が冴えてしまっている状態が多いのは、そのためです。

質の高い睡眠をとることができないと、心身の疲労が回復されず、あなたの日常生活に様々な悪影響が生じてしまいます。次の項で、具体的にどのような悪影響が生じるのかについて見ていきましょう。

眠れない夜が続くことで生じる悪影響

眠れない夜が続いてしまうと、あなたの心身に疲労が蓄積していき、「心身に様々な悪影響」が生じます。

具体的には、次のような悪影響が生じる可能性があります。

  • 日中の異常な眠気
  • 目が覚めたときの偏頭痛
  • 吐き気や胸焼け
  • 思考力の低下:会話が頭に入らなくなる
  • 記憶力低下:覚えたことをすぐ忘れて何度も確認するようになる
  • 集中力低下:ケアレスミスを頻発する
  • 情緒不安定:些細なことで急にカッとなることがある
  • 焦燥感:急に不安になることが多くなる
  • 免疫力低下:怪我や病気のリスクが高まる
  • 肌質悪化:肌荒れが生じる

上記のような悪影響を避け、あなた本来の姿で毎日を謳歌して生きるためには、眠れない夜を解消し、質の高い睡眠をとることが必要になります。

眠れない夜にストンと眠るための7つの方法

繰り返しになりますが、眠れない夜にストンと眠るためには、「就寝前にリラックスした状態になること」が大切です。

リラックスした状態になることで、熟睡を得ることができ、あなたの心身の疲労を解消することができます。

では、今すぐ実践できる7つの方法について、具体的に見ていきましょう。

1.半身浴をする

眠れない夜には、一度半身浴をすることで、「あなたの脳を興奮した状態から、リラックスした状態に切り替えていくこと」ができます。

半身欲を実際に行う際には、次の点を守るようにしましょう。

  • 温度:38~40℃のぬるめのお湯
  • 時間:20分程度
  • 入浴剤:あなたのお気に入りの香りのもの

あなたの自律神経が、リラックスした時に優位に立つ副交感神経に切り替わるためには、おおよそ1時間程度の時間が必要になります。そのため、就寝する1時間前程度に半身浴を行うことで、最も大きな効果を得られるでしょう。

2.強い刺激となるものを遠ざける

眠れない夜に眠るためには、「あなたの脳に強い刺激を与える要素を遠ざけること」が大切になります。

脳に強い刺激を与えると、脳の活動が活発になってしまい、リラックスした状態が解かれてしまいます。また、現代は特にあなたの脳に強い刺激を与える要素が増えたため、意識的に刺激となるものを遠ざけることが重要になります。

あなたの脳に強い刺激を与えるものには、次のものがあります。

  • カフェイン:カフェインには脳を興奮させる作用があります。そして、その作用は7時間程度持続するため、夕食以降はカフェインを含むコーヒーや紅茶などを飲まないようにすると良いでしょう。
  • 強い光:PCやスマートフォン、TVから発せられる光は、あなたの脳にとって非常に強い刺激となってしまいます。就寝1時間前以降は、これらの電子機器の電源を切るようにするか、操作できない遠い場所に遠ざけておくことが大切です。
  • 頭を使う活動:勉強や仕事も、あなたの脳を活発に活動させ、興奮させてしまいます。そのため就寝直前まで仕事する習慣があれば見直し、就寝1時間前からはリラックスするための時間として使うようにすると良いでしょう。
  • アルコール:アルコールは、あなたの脳を麻痺させます。そのため寝酒をすることで寝つくことはできますが、眠りが浅いため、夜中に何度も目が覚めたり、長時間寝ても寝たりないということになります。

眠れない夜の原因は、これらの行動かもしれません。思い当たる節がある方は、是非これらの脳に刺激を与える要因を、あなたから遠ざけるようにしましょう。

3.ホットミルクとココアを飲む

ホットミルクや温かいココアを飲むことで、3つの効果を得ることができます。

  • 眠りに効く成分の摂取:牛乳のタンパク質が消化されることで、「オピオイドペプチド」と呼ばれるリラックスに効果的な成分が生成されます。
  • 深部体温の上昇:適温のホットミルクを飲むことで、あなたの深部体温は一時的に上昇します。そして、徐々に体温が下がるときに眠気が生じます。
  • ブラシーボ効果:就寝前にホットミルクやココアを飲む習慣をつけることで、ホットミルクやココアを飲んだら眠気が生じるように、体が習慣を覚えてくれるようになります。

ホットミルクやココアには、これらの眠れない夜に効果的なメリットがあるため、就寝30分前に飲むなど、習慣付けをすることでより良い睡眠を得られるようになるでしょう。

4.睡眠用BGMをかける

睡眠用BGMは、「あなたの脳波をα波に変え、リラックス状態に導くこと」で、あなたの眠れない夜を解消してくれます。

あなたの脳波は、リラックスしている時にα波を発しています。睡眠用BGMを正しく利用することで、このα波に誘導する効果を得られるため、眠れない夜を解消することを促進してくれます。

睡眠用BGMの利用に興味のある方は、睡眠用BGMの正しい選び方と効果的な利用方法の記事にて詳しく紹介しておりますので、参考にして下さい。

5.ヨガのポーズやストレッチをする

ヨガのポーズやストレッチには、「あなたの交感神経を鎮め、リラックス状態に導く効果」があります。

就寝前に10分程度時間をとって、ヨガやストレッチの時間にあてることで、あなたの眠れない夜を解消することができるでしょう。

ヨガのポーズでは、特に「鋤(すき)のポーズ」が自律神経の鎮静に効果があるため、是非実践してみて下さい。

6.寝室の環境を整える

眠れない夜を解消するためには、「室温、湿度、音環境、光の4つの寝室環境を整えること」が大切です。

これらの寝室環境を、睡眠を取るために適切な状態にすることで、よりリラックスした状態で眠りにつくことができるようになります。

それぞれの寝室環境の適切な状態は、次の通りです。

  • 室温:夏は26~28℃、冬は18~23℃の範囲で、就寝1時間前から3時間は、室温を調整することが大切です。
  • 湿度:加湿器やエアコンの除湿モードを利用し、おおむね50%に近い状態を保つことが大切です。
  • 音環境:寝室の音は、40db以下、図書館のような静けさが必要になります。外に騒音がありうるさい場合や、パートナーのいびきがある場合は、耳栓や厚手のカーテンなどを駆使して、快適な音環境を用意できるようにしましょう。
  • 光:睡眠に理想的な光の状態は、真っ暗な状態です。寝る時間にまだ家族が起きていて、寝室に光が差し込むような環境においては、アイマスクなどを利用して眠るようにすると良いでしょう。

上記の寝室環境と現在のあなたの寝室環境を比較して、眠れない夜を解消するためにも、睡眠にとって快適な状態に近づけるように工夫をしていきましょう。

また、香りが好きな方は就寝前にリラックスできるアロマなどを焚くことも効果的です。眠れない状態になる原因は脳がなんらかの刺激によって興奮することであるため、香りによってリラックス状態になりやすくなり、ストンと眠りにつくことができるようになります。

7.眠りに効果的なツボを刺激する

眠れない夜を解消するためには、「眠りに効くツボを刺激して眠気を促進すること」も効果的です。

眠りに効くツボには、「興奮した状態を鎮める効果」や「自然な眠気を促す効果」など、場所によって様々な効果があります。

眠れない夜に効くツボの場所と正しい押し方については、不眠症改善に効くツボを知ろう!あなたの眠れない夜に効く12のツボの記事で詳しく紹介していますので、是非参考にして下さい。

次の日からやるべきこと

また、眠れない夜を根本的に解消するためには、「質の高い睡眠をとる習慣を身につけること」が最も大切です。

睡眠は習慣であり、質の高い睡眠をとることのできる習慣を身につけることで、眠れない夜を根本から解消し、毎日をエネルギッシュに過ごすことができるようになります。

質の高い睡眠をとるためには、次の4つのステップを実践することが必要です。

  • 就寝前にリラックスした状態になる
  • 熟睡に必要な睡眠環境を用意する
  • 体内リズムを整える
  • あなたにとって必要となる睡眠時間を把握する

これらのステップを実践することで、あなたの眠れない夜を根本から解消することができます。具体的な方法については、睡眠の質を劇的に改善するための誰でも実行できる4つのステップの記事で紹介しておりますので、参考にして実践して下さい。

「眠れない」状態になってしまってからの対策

また、ますます目が冴えてしまって眠れない時には、次の方法で眠りを促すことができます。どうしても次の日が早くて眠らなくてはならない場合などは、これらの方法を試してみてください。

1.湯たんぽでお腹を温める

人肌程度の温かさの湯たんぽなどでお腹を温めていきます。お腹を温めると「深部体温」という身体の中の体温が少し上昇します。お風呂上がりに眠くなるように、人はこの深部体温が下がって来る時に眠気が出てくるため、眠れない、だけど寝なくてはならないような状況の時に、是非試してみてください。

2.悩みの種を書き出す

ベッドや布団の中に日中の事柄を持ち込んでしまうと、どうしても考えが止まらなくなり眠れない状態になってしまいます。眠りにつくためにはリラックス状態になることが大切で、そのためには考え事や悩みを寝室の外側に置いてくることが大切になるのです。

もし考え事を持ち込んでしまったら、ノートなどに書いて考えをまとめましょう。自分が置かれている状況、問題、とれる手段、明日からの行動手順をまとめれば、えんえんと悩まされることもなくなります。頭の中だけで考え続けるより、紙に書き出すととても簡単に考えがまとまることもありますので、考え事で眠れない状態になってしまった場合には、この方法を実践しましょう。

3.のんびりストレッチ

眠りにつくためにはリラックス状態になることが大切ですが、目が冴えてしまった状態からそうなるためには少し時間がかかります。

そこで、ゆっくりと気持ちよい程度にストレッチをしてみましょう。ストレッチは自律神経を副交感神経が優位になるように促してくれるため、眠気が欲しい時に効果的です。本当は就寝前に行うことがよいのですが、どうしても目が冴えてしまった夜には、一度のんびりとストレッチしてみるのも一つの手です。

4.スマートフォンやPCの画面を消そう

夜中にこの記事を読んで下さっている方がいれば、読み終わったら画面を暗くして朝までみないようにしましょう。スマートフォンやPCは強い光を発していて、それが脳に刺激を与え眠気をとばしてしまっていることがあります。

今の時代はベッドや布団の近くにもスマートフォンなどが置かれていることが多々ありますが、夜中の操作はしないようにして、快適な睡眠を得るようにしましょう。

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まとめ:気持ちを落ち着ける

ここまでで、眠れない夜にストンと眠るための7つの方法についてご紹介してきました。最後にもう一度、7つの方法について確認していきましょう。

  • 半身浴をする
  • 強い刺激となるものを遠ざける
  • ホットミルクやココアを飲む
  • 睡眠用BGMをかける
  • ヨガのポーズやストレッチをする
  • 寝室の環境を整える
  • 眠りに効くツボを刺激する

眠れない夜は、どうしても焦ってしまいがちですが、気持ちを鎮め、上記のステップを実践することで、自然な眠気が促されるようになります。そして、熟睡を得ることで、心身がリフレッシュされ、あなたの一日はより豊かになっていきます。

眠れない夜に悩まされている方は、是非本記事を参考にして頂き、熟睡を得られるようにしていって下さい。

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