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寝起きに変化が?禁煙が寝起きに影響する理由と2つのケア

タバコ

寝起きが良くなりたいわけではないけれど、禁煙したら自然と寝起きが良くなったという人が多いようです。不思議に感じるかもしれませんが、喫煙による身体の影響を考えたら当然のこと。禁煙をすることによって、身体のリズムは大きく変わってきます。

とはいえ、禁煙による影響は個人差があり、必ずしも寝起きが良くなるというわけではありません。タバコと睡眠の関係は大きく、人によっては寝起きが良くなりすぎて早く目が覚めてしまうことに悩む場合もあるそうです。禁煙で寝起きが良くなってしまう睡眠とタバコの関係がわかれば、その悩みは解決しやすいかもしれません。

禁煙によって寝起きに影響してしまうメカニズムについてご紹介しましょう。

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寝起きが変わる、禁煙で離脱症状が起こる仕組み

寝起き

寝起きの変化だけでなく、禁煙にはその他の離脱症状もたくさん現れます。禁煙中にタバコが吸いたくなるのも一つの離脱症状ですが、それ以外にも、睡眠の質の変化、寝汗、食欲の変化、肉体的な痛みなど多くの症状が現れます。

禁煙中は睡眠の質に大きく影響するため、寝起きを含めて日常生活に変化が起こりやすくなります。もともとタバコは気付け薬として利用されてきたように、ある種の興奮剤になっています。タバコを吸うことで、交感神経を刺激し、ストレスがかかった時と同じ状態を作ります。

自らストレスをかけることによって、やる気ホルモンのアドレナリンを出し、血流や血糖を変化させ、身体を酷使することができるようになります。いわば、タバコはドーピングのような物ですね。

普段からドーピングし続ける喫煙時には睡眠時にも興奮しやすく不眠になりやすくなります。リラックスするのが苦手で常に緊張状態です。活動を司る交感神経が常に優位な状態であり、血圧が高く、動機を起こしやすくしています。

禁煙によってドーピングから抜け出すと、本来の体調が現れようとします。タバコそのものへの依存反応だけでなく、一時的に自律神経の変化が大きく現れます。禁煙から数年経っても、人によっては自律神経の不調が続く人もいます。

寝起きが良くなる人、悪くなる人

禁煙で寝起きが良くなる人は、タバコの影響で睡眠の質が低下していたものが改善し始めた可能性があります。夜はリラックスし、朝は活動する…当たり前の身体のリズムが整ってくると、朝は自然と目が覚めてきます。

こうした朝の覚醒を担当するのも自律神経ですから、禁煙によって自律神経が安定し、寝起きが良くなったというわけです。寝起きが良くなりすぎるのは、まだ自律神経に乱れがある証拠です。

逆に、禁煙をしたら寝起きが悪くなったという人は、ドーピングを止めたことで本来の疲れた状態があらわになった人。こういう人は、朝起きてすぐの一服も必要だったはずです。ドーピングをしないと起きあがれないほどに疲れており、自律神経がかなり乱れているといえるでしょう。

禁煙による離脱症状は人によって異なりますが、タバコを気付け薬だと考えると、なぜ欲しくなるのかがわかりやすいかもしれません。禁煙とは気付け薬を必要としない日常を取り戻すこと。日頃のストレスケアや疲労回復、必要な栄養の補充などを同時に行うことで、禁煙は成功しやすくなります。

寝起きを左右する禁煙症状を楽にしよう

寝起きの変化をはじめ、寝汗などの不快な禁煙症状はしばらく続きます。タバコに含まれるニコチンの影響だけでなく、日常的に取り入れてきた刺激を失ってしまうからです。こうした禁煙症状を和らげるために自律神経を安定させることがお勧めです。自宅で取り入れたい2つのケアをご紹介しましょう。

1.血糖値を安定させエネルギーを確保しよう

禁煙を和らげるために血糖値を安定させるのは不思議に思われるかもしれません。しかし、実は喫煙と血糖値は大きく影響しています。

例えば、禁煙症状の一つである寝汗も、夜間の低血糖による影響が大きいといわれています。糖尿病の人の喫煙は症状を悪化させることは周知の事実です。つまり、タバコは血糖値を左右させる影響を起こしているのです。

タバコは気付け薬であり、疲れた身体に自力でエネルギーを作ろうとする働きがあります。血糖値を上げて、身体のエネルギーを確保しようとします。禁煙をすると急に甘いものが好きになったり、タバコの代わりに飴を舐める人が増えるのは、血糖値を上げたいという身体の刺激が起こるからです。

タバコを止めると食事がおいしい、沢山食べてしまうというのも同じ理由です。そう考えると、禁煙を成功させたいならしっかりと食事を摂ってエネルギーを確保しなくてはいけません。

ただし、甘いものを食べすぎると血糖値が変動し、ますます甘いものが食べたい欲求が募ります。甘いものを食べたいという欲求と、タバコを吸いたいという欲求は同じ。結局はタバコが吸いたくなってしまいます。

バランスの良い食事を3食しっかり食べ、タバコと同じような刺激を与えるカフェインやお酒も控える方が良いでしょう。

2.運動して自律神経を安定させる

寝起きの環境を整えて、禁煙を成功させたいなら、運動は必ず行いましょう。運動はウォーキングやヨガなどがお勧めです。身体に負担がかかりすぎず、自律神経の安定に役立ちます。

運動をするなら、夕飯後すぐがお勧めです。箸を置いたらすぐ歩きに行くという習慣をつけましょう。食後の一服の誘惑を退け、健康的に禁煙を成功させることができます。毎日30分程度継続して行うものが良いでしょう。

喫煙と禁煙の健康経済学 - タバコが明かす人間の本性 (中公新書ラクレ)
荒井 一博
中央公論新社
売り上げランキング: 67,124

まとめ

寝起きの変化は禁煙による自律神経へ影響が原因です。気付け薬が習慣になってしまうと、知らず知らずのうちに自律神経を乱しています。禁煙によって自律神経が安定すると、睡眠の質が変わり寝起きが良くなります。とはいえ、寝起きは良くなったけど、寝汗などの症状が困るというのであれば、ご紹介した2つのケアを行ってみてください。禁煙を成功さえ、快適な日常生活を取り戻しましょう。

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