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悩む男
悩む男

眠りたいのに眠れない夜に効果的な7つの方法

悩む男

美容や次の日の活力のために、夜にはぐっすりと眠りたいものですね。しかし、眠りたいのに眠れないという夜もあるのではないでしょうか。眠れないと、眠れないこと自体がストレスになってしまい、余計に眠れなくなってしまいます。

そこで、眠りたいのに眠れない夜に効果的な7つの方法を紹介します。安眠のために、取り入れやすいものから始めてみませんか。

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寝室を寝やすい環境にする

悩む男

寝室を見直してみましょう。明るい部屋で寝ていませんか。部屋の灯りをずっと点けていなくても、テレビを付けっ放ししたり、窓から外の灯りが入っていたりすると、眠りを妨げる原因となってしまいます。

また、部屋にある時計にも注意が必要です。文字盤が光るものや針の音が聞こえるものはよくありません。寝室にはシンプルで無音の時計を置くようにしましょう。

考え方を変える

寝ることばかり気にして考え過ぎて、眠れなくなっているということも考えられます。眠れないのは寝る必要がないからだというように考え方を変えて、開き直るくらいの方が楽になります。眠れないと思いつめると、昼間の緊張感も抜けなくなります。まずは、眠れないことを深刻に考え過ぎず、リラックスすることが大切です。眠れないときには、思い切って起きてみて、別のことをしながら眠くなることを待ちましょう。

目を閉じて横になってみる

次の日のことを考えたり、眠れないことで起きる悪いことを考え過ぎると、余計に眠れなくなります。もし眠れなくても、目を閉じて横になるだけでも疲れそのものは回復することができます。これで、眠れないという焦りを軽減しましょう。

寝る直前に布団に入るようにする

日頃から、ベッドは寝る場所であるということを身体に覚え込ませることも一つの方法です。布団に入ってから本を読んだり、メールをしたりする人は、身体が睡眠モードに切り替わりにくくなっていることが考えられます。寝る直前に布団に入るようにして、布団に入ったら他のことを極力しないということを習慣にすれば、自然と眠くなる習慣を身につけることができます。

また、眠るためには交感神経から副交感神経へ切り替えて、リラックスモードにすることが必要です。交感神経から副交感神経に切り替えるためには、最低でも2時間は必要と言われています。しかし、眠る直前までテレビを見たり、メールをしたりしていると、交感神経が優位になって緊張状態になっており、なかなか眠ることができません。眠る2時間前には、パソコンやテレビ、携帯などを見ないようにして、副交感神経を優位にするようにしましょう。

寝酒をしない

お酒を飲むと、寝つきがよくなるという話を聞きます。アルコールには鎮静効果や睡眠促進効果があるのは確かですが、人間の身体はそのアルコール量にすぐに順応してしまい、効かなくなってしまいます。泥酔していても、実は健康的に熟睡できておらず、アルコールで身体が一時的な麻痺状態になって眠らされているだけで、疲労回復するような効果はありません。その結果、寝酒をして眠れたと思ってもすぐに目が覚めてしまったり、眠りが浅くなったりする原因となります。眠れなくても寝酒をするのはやめましょう。夕食に軽く飲酒する程度は、リラックス効果もありますので大丈夫です。

手足を温める

冷え症の人は特に、手足が冷たいと血行が悪くなり、脳も身体も休まらず、眠りにくくなります。就寝前に、足湯や手湯をしたり、腹巻きや靴下、手袋をしたりして、手足を温める工夫をしましょう。また、寝る前に手足をぐるぐる回すと、血行がよくなり、手足が温まります。

靴下は、締め付けが強いと血行が悪くなることもあります。締め付けが少ない靴下やレッグウォーマーを利用するといいでしょう。

お腹のマッサージをする

眠れない時に、お腹のマッサージが効果的です。布団の中で、お腹を優しくさすったり、円を描くようにマッサージをしたりしてみましょう。また、固くなっている部分があったら、念入りにその部分をほぐすといいです。

このようにマッサージをすることで、全身が温まり、リラックスして眠気が出てきます。お腹にはリンパが集中していますので、むくみがとれるという効果もあり、美容にもいいです。

自律神経にやさしい音楽
メンタル・フィジック
デラ (2007-07-25)
売り上げランキング: 265

まとめ:眠れる環境やマッサージで眠れない夜を変えよう

眠りたいのに眠れないときには、眠れないということを考え過ぎると、もっと眠れなくなります。取り除ける要素は取り除き、考え方を変えてみたり、光や温かさ、マッサージなどで眠れるような環境づくりをしたりして、眠るというよりもリラックスするような工夫をしましょう。

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