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腹痛
腹痛

寝起きすぐに下痢をもよおす4つの原因と解消法

腹痛

寝起きに水を飲んだら急に下痢を起こしてしまうことがあります。人によっては、寝起きすぐの排泄タイムに下痢を起こす人もいるようです。起き抜けから下痢を起こすということは、不調のサインです。本来であれば、睡眠によって疲れや不調が解消されるなのに、寝起きすぐに下痢を起こしてしまうのは良い傾向ではありません。寝起きに下痢を起こす原因にはいくつかありますが、考えられる主だったものを4つご紹介しましょう。

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寝起きに限らず、下痢は腸の働きが異常になったサイン

腹痛

下痢が起きてしまうのは、腸の働きが異常な状態です。食べ物から必要な栄養素を吸収した後、排泄に向けて水分調整を行うのが腸の働きの一つです。その働きに異常が起こり、水分の調整がうまくいかずに下痢を起こします。寝起きの下痢も仕組みは同じであり、腸の働きに何らかの異常が起こっているのです。腸の働きを不調にしやすい原因として、ストレスや貧血、刺激物の摂取や血流の低下などが影響します。

寝起きすぐに下痢をする4つの原因と解消法

下痢の仕組みは同じでも、寝起きすぐに起こるのは睡眠時に受けた影響、もしくは寝る前の食事などが影響することが多いようです。もし、寝起きだけでなく慢性的な下痢が続いている場合は、腸内環境がかなり悪いことが考えられます。

寝起きの下痢の原因その1:冷えによるもの

寝起きに下痢が起こる場合、一番最初に考えられるのは睡眠中の冷えによる影響です。いわゆる、寝冷えです。お腹は冷えると下痢を起こしやすいのですが、睡眠中は深く眠るほどに寒さを感じることができません。また、慢性的な冷えがある場合、冷えに気付かない人も多いようです。寝る前に冷たいものを飲んでしまうと、内臓が冷えてしまい、そのまま朝を迎えることになってしまいます。睡眠中は深部体温が上がるものですが、それでも内臓の冷えが続いてしまえば、寝起きの下痢となって表れてしまいます。

冷えによる影響で寝起きに下痢をしてしまう場合、睡眠中の保温を見直してみましょう。

  • 入浴後に湯冷めをしないこと
  • 寝る前に冷たいものは飲まない
  • 寝る時は締め付けない腹巻を利用する

寝起きすぐも薄着でいると、寒暖差の影響が出ます。寝起きに下痢をしそうな感覚があれば、すぐに上着などを着て対処しましょう。朝起きた時に摂る水分は冷たい水よりも湯冷ましのような少しぬるめのものがお勧めです。

寝起きの下痢の原因その2:前日の刺激物の影響

前日にアルコールをたくさん摂ったら、翌日の寝起きに下痢をした経験はありませんか?腸は刺激物によっても不調が起こりやすいため、前日の食事にも大きく左右されます。アルコールだけでなく、カフェインや辛いものなども下痢を起こしやすくします。お酒やコーヒーの飲みすぎは気が付きやすいのですが、注意したいのはエナジードリンクのような清涼飲料水や栄養ドリンクなどに含まれるカフェインです。コーヒーは朝に1杯だけ…という人でも、日中に緑茶を飲み、栄養ドリンクやエナジードリンクを飲んでいれば、腸に刺激を与え続けることになってしまいます。寝起きの下痢が気になったら、前日に食べたり飲んだりしたものを全部思い出してみましょう。

こうした刺激物による下痢の場合、日中から気を付けることで翌日の寝起きの下痢を防ぎます。

  • 下痢した日はカフェインオフの日にする
  • 栄養バランスの良い温かいものを食べるようにする
  • アルコールは飲まないこと

腸は刺激が続くと、慢性的な下痢の症状を作ってしまいます。後に紹介しますが、こうした刺激過多の状態が続くことで慢性の便通不調となる過敏性腸症候群が起こりやすくなります。

寝起きの下痢の原因その3:自律神経の不調による影響

ストレス性の下痢が起こりやすい人は、寝起きの下痢も起こりやすいようです。これは自律神経の不調による影響が考えられます。自律神経は、活動を支配する交感神経と、リラックスや胃腸の働きをサポートする副交感神経のバランスによって自動的に調整されます。寝起きは、副交感神経と交感神経が入れ替わるときです。朝は交感神経が優位になり元気に目覚めるべきところが、自律神経の不調が起きていると、朝からだるい、起きられない、下痢をするなどの影響が出てしまうのです。

自律神経の不調による寝起きの下痢は、ちょっとした冷えや刺激にも過敏に反応したものです。規則正しい生活をはじめ、以下のことに注意しましょう。

  • ストレスを解消すること。ただし、胃腸に負担をかけるようなお酒や甘いものは避ける。
  • 日中も冷たい飲み物を控え、軽い運動を取り入れる
  • 寝る前2時間以上はテレビや携帯、パソコンを触らず、リラックスできる時間にする

寝起きの下痢の原因その4:慢性的な下痢を起こす過敏性腸症候群

寝起きに限らず慢性的に下痢が起こりやすい場合、過敏性腸症候群の可能性があります。ただし、過敏性腸症候群の場合は、慢性的な下痢だけでなく、下痢と便秘を繰り返すような排便の不調が伴います。普段から排便の異常を感じる場合は、一度消化器系の専門医へ受診を行いましょう。ストレスで悪化し、また刺激物などによっても不調が起こりやすくなります。過敏性腸症候群ははっきりした原因がある病気ではなく、ストレスなどの精神的な不安によるものだと言われています。

過敏性腸症候群を疑う場合は、まず専門医の受診を行いましょう。適切な治療を行うことで、改善しやすくなります。

  • ストレスになっているものから離れる
  • 投薬による治療をはじめ、カウンセリングなどの心理的ケアも行う
  • 規則正しい生活を行い、食べ物による腸への刺激も減らすこと
下痢、ストレスは腸にくる (阪大リーブル026)
石蔵 文信
大阪大学出版会
売り上げランキング: 115,673

まとめ

寝起きの下痢が続くと、あまり良い気分ではありません。忙しい朝の時間を腹痛や下痢といった不調に使ってしまうのもストレスになってしまうでしょう。しかし、そういったストレスによっても寝起きの下痢が起こる場合もあるので、あまり焦らずに付き合っていきましょう。冷えや飲み物による影響など、簡単にできる下痢予防を行い、日ごろのストレスケアを行ってみてはいかがでしょうか。

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