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ソファの上で寝ている猫

眠りが浅いと感じる人へ。浅い眠りの原因と改善するための4ステップ

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「最近眠りが浅くて寝た気が全然しない…」「眠りが浅いせいか日中うとうとしてしまう…」あなたはこの様なお悩みをお持ちではないでしょうか?

現代は、熟睡を妨げてしまう要因が多くあり、あなたの知らないうちに浅い眠りの習慣になってしまっているかもしれません。

浅い眠りを改善し、質の高い深い眠りを得るためには、睡眠のメカニズムを理解し、深い眠りを得るために必要なことを実行することが大切です。本記事では、浅い眠りを改善し、熟睡を得るための4ステップについてご紹介いたします。

是非参考にして実行して頂き、あなたを悩ませる浅い眠りを解消して下さい。

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1.浅い眠りになる理由

まず、眠りが浅いということが、具体的にどういうことであるかご存知でしょうか?

睡眠は、レム睡眠とノンレム睡眠の2種類の睡眠で構成されています。レム睡眠は浅い睡眠のことを指し、ノンレム睡眠は深い睡眠のことを指しています。どちらもあなたの日常生活を維持するために重要な役割を担っており、欠かすことのできない睡眠です。

しかし、あなたが何らかの理由により熟睡できない場合、深いノンレム睡眠の時間が足りなくなります。あなたの心身の回復に必要なノンレム睡眠が不足するため、寝不足による眠気や集中力不足等の症状が日常生活に影響を与えます。

この深いノンレム睡眠をとれずに心身を回復できないという状態が、眠りが浅いということです。次の項で、あなたの眠りを浅くする原因について確認していきましょう。

1−1.眠りが浅くなる原因

深い眠りにつくために最も重要なことは、就寝前には脳の活動を緩め、リラックスした状態になることです。睡眠時は、人の自律神経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っています。この状態に就寝前に近づけることで、寝つきやすく、就寝後も深い睡眠をとれるようになるのです。

あなたの睡眠が浅い睡眠になる多くの理由は、就寝前においても脳が活発に働き、興奮している状態になる行動をしていることです。現代は、PCやスマートフォンの普及を初め、仕事を夜遅くまでしていたりなど、睡眠を妨げてしまう要因が増えてきました。そのため、意識的に、就寝前にはこれらの要因をあなたの身体から遠ざけることで、深い睡眠をとりやすくなります。

脳を興奮させ、浅い睡眠を招く原因には、次のようなものがあります。

  • 睡眠4時間前に食物を口にする
  • 就寝1時間前に過度に冷たかったり、熱かったりする飲み物を口にする
  • コーヒー・紅茶・赤ワインなど、カフェインを含む飲み物を口にする
  • 夜の遅くまで強い光の刺激がある環境の中で仕事をしている
  • 仕事帰りにコンビニなど、強い光を放つ場所に寄る
  • 就寝前にスマートフォンや携帯などで情報チェック等で画面を見る
  • 就寝前に仕事や勉強、考え事や悩み事など、頭を使う活動をする
  • 平日と休日の睡眠時間に差がある
  • 起床時間が一定でない
  • 運動をしない
  • 朝に太陽の光をあびない

これらの行動は、脳に強い刺激を与えたり、体内リズムを乱す行動です。あなたがこれらの行動を現在していて、かつ眠りが浅いと感じている場合は、まず1週間程度、これらの行動を制限してみて下さい。

あなたの眠りを阻害している要因を取り除いてあげることだけでも、あなたの睡眠を改善し、深い睡眠をとるためには効果的です。また、深い睡眠をとるためには、これらに加え、次の項で紹介する深い睡眠をとるための4つのステップを実行することも重要です。

2.浅い眠りを改善し熟睡を得るための4ステップ

睡眠にはメカニズムがあり、深い睡眠をとるためには、深い睡眠をとるための行動をすることが必要です。深い睡眠をとるための4つのステップは次の通りです。

  1. 就寝前に、睡眠時の身体の状態と近いリラックス状態になる
  2. 睡眠中に、快適な睡眠を維持できるように寝室の環境を整えておく
  3. 生活リズムを整え、体内リズムを安定させる
  4. あなたに必要な睡眠時間を知り、必要な睡眠をとる

これらの4ステップの具体的な方法と、各ステップが必要な理由については、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いますので、ご覧頂き、実行して下さい。

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まとめ

本記事では、睡眠が浅い眠りになってしまっている原因と、その解消方法についてご紹介してきました。多くの方にとって、睡眠は日頃から特別意識することではないですよね。しかし、睡眠は全ての人にとって、日常生活を元気に過ごすために欠かせないものです。

是非、本記事並びに本記事で紹介している記事を参考にして頂き、質の高い睡眠を手に入れるための方法を実行して下さい。本記事が、あなたが熟睡することの出来た夜に、少しでもお役に立てていれば幸いです。

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