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公園の時計
公園の時計

オムロンの「眠り時間計」を使って睡眠の質を改善する方法

公園の時計

「オムロンの眠り時間計ってどういうものなの?」「眠り時間計はどういう風に使えば良いの?」あなたはこのような疑問をお持ちではないでしょうか?

質の高い睡眠を得るためには、睡眠状態を把握し、問題点があれば改善していくことが必要です。オムロンの「眠り時間計」は、あなたの睡眠状態を記録し、また起きやすい時間にアラームを鳴らしてくれる便利なアイテムです。

本記事では、眠り時間計を利用して睡眠の質を改善していく方法についてご紹介していきます。是非参考にして頂き、あなたの質の高い睡眠にお役立て下さい。

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1.眠り時間計の効果

眠り時間計を利用して睡眠の質を改善するためには、まず 眠り時間計の効果について正確に把握しておくことが大切 です。

眠り時間計の効果を知るためには、質の高い睡眠を取るために必要なことについて理解し、それらと眠り時間計のメリットの関係について知る必要があります。

以下で、それぞれの項目について見ていきましょう。

1−1.質の高い睡眠をとるためには

質の高い睡眠を取るためには、 あなたの睡眠状態を把握し、高い質の睡眠がとれているのか、そうでなければどの点に問題があるのかを明確にすること が大切です。

把握するべき睡眠状態には、次の5つの点があります。

  • 布団やベッドに入ってから寝つくまで時間がかからないか
  • 夜中に目が覚めないか
  • 朝早くに目が覚めないか
  • 深い睡眠がとれているか
  • 毎日の就寝・起床時刻は一定のリズムであるか

これらが正常な数値であれば、あなたの睡眠の質は高いと言えることができます。

また、あなたが充実した毎日を送るためには質の高い睡眠をとることが欠かせません。人はその人生の3分の1から4分の1程度の時間眠りについており、その時間を使って心身の回復を行っています。

質の高い睡眠をとることができれば、日常生活で蓄積されていく疲労を回復し、毎日の生活を活力溢れた状態で充実して過ごすことができます。

反対に、質の低い睡眠をとっていると、心身に疲労が蓄積されていく、日常生活に様々な支障が発生してしまいます。具体的には、次のような悪影響が起こる可能性があります。

  • 集中力の欠如:簡単なミスを連続したり、ぼーっとしてしまう
  • 記憶力の低下:ついさっき覚えたことを忘れてしまう
  • 思考力の低下:うまく会話ができなくなったり人の話が理解できなくなる
  • 居眠り:日中にどうしようもない眠気がおそってくる
  • 肌荒れ:ホルモンバランスが崩れて肌の質が悪くなる
  • 食生活の乱れによる肥満化:食欲を司る神経のバランスが崩れる
  • 免疫力の低下による病気や怪我のリスクの増加:身体を回復させる時間がなくなるため
  • 鬱病になるリスクの増加:心を回復させる時間がなくなるため
  • 些細なことでイライラする
  • 急に不安になる
  • 高血圧のリスクの増加
  • 口臭の発生
  • 子供の成長の遅れ

質の低い睡眠を習慣的に続けているとこの様な悪影響があります 。そのため、睡眠状態を把握する習慣を身につけ、改善すべき点があれば改善していくことが、充実した毎日を送るためにも非常に大切なことになります。

1−2.眠り時間計でできること

眠り時間計には、主に2つの機能があります。 一つは、 あなたの睡眠状態を分析し、グラフや図にして分かりやすく状態を可視化してくれること 。もう一つは、 あなたの起床しやすい時間帯にアラームを鳴らして起こしてくれること です。

眠り時間計は、中に入っている「 加速度センサー 」によって私達の睡眠時の体の動きを測定し、その測定値から睡眠の状態を分析します。一般的に、深い眠りに落ちている際は、脳の活動は穏やかであるため、体の動きは少なくなります。これらの体の動きによる振動を加速度センサーによって感知することで、あなたの睡眠状態を把握するのです。

眠り時間計によって記録された睡眠状態については、オムロンの健康サポートサービスである「 ウェルネスリンク 」に登録し、あなたのパソコンやスマートフォンにデータを転送することで、グラフや図として閲覧できるようになります。

ウェルネスリンクによって得られる情報には、次のようなものがあります。

  • 就寝時間:眠り時間計のアラームを設定した時間
  • 寝ついた時間:実際に寝ついた時間
  • 起床時間:アラームを設定した時間
  • 起床にかかった時間:アラームが鳴ってから止めるまでにかかった時間
  • 睡眠時間:寝ついた時間から起床した時間までの時間
  • スヌーズの回数:起床するまでに鳴ったスヌーズの回数

これらの情報を得ることで、あなたの睡眠状態を把握し、改善すべき点を見つけることができるのです。

また、眠り時間計は、 あなたの起きやすい時間帯にアラームを鳴らしてくれる機能 があります。

人の睡眠は、浅い眠りであるレム睡眠と深い眠りであるノンレム睡眠の2種類の睡眠によって構成されています。これらは90分を1サイクルとし、就寝から起床するまで繰り返されていきます。

気持ちよく目覚めるためには、脳が覚醒している「 レム睡眠 」の時間帯に起床することが大切です。眠り時間計は睡眠状態を計測することができるため、あなたが設定した起床時間の前30分の間のうち、最も起床しやすい時間帯にアラームを鳴らして起こしてくれます。

寝起きが悪い、起床しても頭がぼーっとしているなど、起床時に問題を抱えている人には効果的な機能であることは間違いありません。

2.眠り時間計を利用して睡眠を改善する

眠り時間計を利用して睡眠の質を改善するためには、眠り時間計によって可視化されたあなたの睡眠状態を定期的に分析し、改善すべき点を明確にすることが大切です。

質の低い睡眠の習慣がついている場合、あなたの日常生活に上記で挙げたような支障が発生してしまいます。このような事態を改善し、睡眠の質を改善するためには、睡眠のどの部分に問題があるのかを理解することが大切です。

睡眠の問題点を明確にした後は、その問題を引き起こしている根本的な原因を解消することで、質の高い睡眠を保つことができます。以下で、具体的な方法について見ていきましょう。

2−1.眠り時間計を利用して睡眠状態を把握する

眠り時間計を利用して睡眠状態を把握する場合には、 日中の活動状態と合わせて記録し、週に1回など定期的に睡眠状態を分析する習慣を身につけることが必要 です。

日中の活動状態とは、次のようなものを指します。

  • 日中に強い眠気は働かなかったか
  • 思考力や記憶力が著しく落ちていないか
  • 急にイラッとしたり不安になったりしないか
  • 肌質の荒れや免疫力の低下を感じないか

これらの日中状態を記録しておき、その日の睡眠状態と照らし合わせることで、どのような睡眠の時に支障が出て、どのような睡眠の時には元気に過ごすことができるのかを理解することができるようになります。

それらを理解することで、睡眠に支障が出る睡眠状態に近づいている場合には、早急に対応策を打てるようになります。日中の活動状態については、手帳やノート等を利用して、簡単な5段階評価と一言メモでも良いので記録しておくことをお勧めします。

また、 これらの睡眠状態を定期的に分析する習慣にすることで、睡眠状態が悪化して日常生活に支障が出る前に対策を打てるようになります 。問題が出てから対策を打つよりも、問題が出る前に気付き対策を打つ方が、より素早く問題を解消することができますし、充実した毎日を維持することができるようになります。

睡眠状態を確認する日時などを事前に決めておいて、その時に必ず睡眠状態を分析するようにするなど、工夫することで習慣づけしやすくなるでしょう。

2−2.睡眠状態の改善すべき点を改善する

睡眠状態を分析し、あなたの睡眠に改善すべき点が発見された場合には、必要な対応策を早急にとることが大切になります。

主な睡眠状態の問題点は、次の5点です。

  • 入眠障害…夜なかなか寝つけない
  • 中途覚醒…夜中に何度も目が覚める
  • 早朝覚醒…朝早くに目が覚めてしまう
  • 睡眠不足…深い睡眠がとれない
  • 睡眠リズムの乱れ…起床・就寝時刻が乱れている

これらの問題が見られた場合には、あなたの日常生活の習慣を見直すことが必要になります。問題起こるには原因があり、原因を解消することで問題を解決することができます。

具体的な睡眠状態の改善方法については、睡眠障害ってどんな症状?睡眠障害による代表的な症状と治療方法の記事にて詳しく紹介しておりますので、是非一度ご覧になって下さい。

また、オムロンの眠り時間計については、次の種類があり、商品の詳細情報も記載されているので是非ご覧になってみて下さい。

まとめ

ここまでで、眠り時間計を利用してあなたの睡眠を改善する方法についてご紹介してきました。

眠り時間計は、あなたの睡眠状態を記録し、あなたが起床しやすい時間帯にアラームを鳴らしてくれる優れものです。眠り時間計を利用して睡眠状態を分析し、あなたの睡眠の改善すべき点を早期に発見し、必要な対策をとることで高い質の睡眠を保つことができます。

是非、本記事をご活用頂き、眠り時間計を効果的に利用し、快適な夜の睡眠を手に入れて下さい。本記事が、あなたの充実した毎日少しでもお役に立てれば幸いです。

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