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鼻水
鼻水

寝起きの花粉症を和らげるために寝る前にやっておきたい4つのこと

鼻水

寝起きから花粉症の症状がでてしまうと、一日の始まりが憂鬱になりますよね。寝起きに花粉症が悪化するという人は多く、そうした症状をモーニングアタックと呼ばれています。花粉症に限らず、アレルギー性の鼻炎なども寝起きに症状が起こりやすくなります。その原因はいくつかありますが、予防できるものもあるのです。朝は症状が強くなって当たり前…と思わずに、寝起きの花粉症を予防してみましょう。寝る前にできる4つの予防策をご紹介します。

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寝起きに花粉症がひどくなる原因とは

くしゃみ

朝からいきなり連続したくしゃみがでたり、鼻水が止まらなくなるという寝起きのモーニングアタック。花粉症やアレルギー鼻炎などの症状は朝一番に強く出やすくなるようです。寝起きに花粉症が強くなるのは、大きく2つの原因があるといわれています。

原因その1:自律神経の乱れによる影響

寝起きは自律神経が切り替わる時間帯です。自律神経は2つの神経があり、活動と休息をサポートしています。睡眠中は副交感神経が優位になり、リラックスして疲れを癒しています。朝方になると活動開始をサポートするために、自動的に交感神経に切り替わるのです。

自律神経が切り替わる時は、自律神経が乱れている時でもあります。自律神経が乱れると、身体は過敏になり様々な刺激に反応しやすくなっています。寝起きの花粉症の症状は、過敏になった鼻や目が強く反応してしまうことで起こるのです。

原因その2:布団や床に落ちた花粉に反応するもの

花粉やほこりなどは時間とともに下に落ちていきます。空気中に漂っていた花粉が寝ている間に下に落ちてしまうと、布団をめくった途端に舞い上がった花粉を吸いこむことになってしまいます。寝起きの自律神経の乱れとともに、一気に花粉を吸いこむことで症状が強く出るのです。

寝起きの花粉対策に!寝る前にやっておきたい4つのこと

寝起きから花粉症に悩まされないために、寝る前の花粉症対策がお勧めです。自律神経を出来るだけ安定させ、部屋の花粉を残さない工夫を行ってみましょう。

寝起きの花粉症対策その1:自律神経を整える夜の過ごし方

自律神経の乱れによって寝起きの花粉症がひどくなりますが、普段から自律神経が不安定な人はより悪化しやすいものです。自律神経の乱れは、アルコールやタバコ、甘いものなどの食習慣や、睡眠不足、運動不足などで起こりやすくなります。普段の生活習慣を見直すことで、花粉症そのものが緩和されることもありますので、意識してみましょう。

自律神経を整えるために、リラックスした夜を過ごしましょう。明かりは暗くし、遅くまでアルコールやカフェインを飲まないようにします。寝る2時間前までにテレビやパソコン、携帯は手放して、リラックスできる音楽を聴いたり、気楽な読書をするのも良いでしょう。お風呂はシャワーで済ませずに、しっかり入浴して温まります。寝る前にホットミルクを飲むことで、睡眠の質を高めるメラトニンの分泌を増やしましょう。寝室は寒くなりすぎないように注意し、その日のうちには布団に入るようにします。

自律神経を出来るだけ安定させ、症状緩和を目指しましょう。

寝起きの花粉症対策その2:部屋の花粉をすっかり取り除く

花粉の季節は布団を外に干さないなどの工夫をされている方も多いと思いますが、それでも室内には花粉が入り込んでしまいます。外から帰ってきた時に服についた花粉が落ちてしまうことも多いようです。買い物につかったバックなどについてきたりと、全てを取り除くことはとても難しいものです。花粉を処理するには空気清浄機が一番ですが、できれば寝室だけでなく、全ての部屋に取り付けることをお勧めします。

もしくは、玄関先から寝室までの間を徹底的に空気清浄機でクリアにし、外出着を寝室には入れないなどの工夫を行いましょう。

寝室の空気清浄機設置はもちろんのこと、軽く濡らしたタオルを振り回すと花粉がタオルに吸着します。空気清浄機を利用しない場合は、濡れたタオルを枕もとに置いて寝るのも良いようです。

寝起きの花粉症対策その3:寝ている間もマスクでカバー

寝起きだけでなく、睡眠中も花粉症の症状が楽にならないという人もいます。花粉は下にたまりやすいので、床に積もったものを吸い込んでしまいます。寝ている間もマスクをつけてカバーすることで、徹底的に花粉が身体に入るのを防ぎましょう。

軽くマスクを濡らして使うと花粉が入りにくくなり、また呼吸器が楽になります。寝ている間にマスクが外れてしまう人は、テープタイプのものを使うとよいでしょう。

寝起きの花粉症対策その4:どうしても辛いなら寝る前に薬を

寝起きの花粉症が何をやっても改善しない、日中以上にひどくて困る場合もあります。そんな時は、寝る前に薬を飲んで対処しましょう。症状が辛すぎて睡眠不足になるようでは、身体の回復ができなくなってしまいます。普段、薬を利用しない人でも、寝る前だけの利用であれば、副作用の眠気やだるさなどは感じにくいでしょう。

寝る前に飲む場合は、空腹利用にならないように先にミルクを飲むなどして調整しましょう。

まとめ

寝起きの花粉症を予防するには、夜のうちから徹底して対策を行うようにしましょう。原因となる自律神経の乱れを出来るだけ抑え、また室内の花粉に対してもしっかり除去するようにします。ひどい場合は、寝る前の薬はとてもよく効きます。寝起きの花粉症は、一日のはじまりを不快にしてしまうもの。寝起きスッキリを目指して、花粉症対策にとりくんでくださいね。

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