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寝起き
寝起き

寝起きから聞こえる耳鳴りを自宅で改善する3つのポイント

寝起き

寝起きすぐから耳鳴りが聞こえると、朝から憂鬱になりますよね。耳鳴りの原因はいくつかあり、病的な原因から自律神経による影響など様々です。ストレスによっても寝起きの耳鳴りが起こりやすくなることもあるため、耳鳴りを薬で抑えればよいというものではなさそうです。寝起きの耳鳴りを起こしやすくする原因から、自宅でできる改善法についてご紹介しましょう。

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寝起きの耳鳴りを引き起こす原因とは

頭痛

耳鳴りは時間を問わず起こるものですが、特に寝起きから起こってしまう耳鳴りの場合は、朝特有の原因があるはずです。長時間横たわり睡眠から目が覚めた起床時に起こること、活動を開始する時間帯であることが考えられます。また、寝起きと全く関係なく継続的に起こる耳鳴りがたまたま寝起きに起こっている場合もあります。

寝ている間におきた血行不良による耳鳴り

一時的な寝起きの耳鳴りであれば、血行不良による影響が考えられます。枕の高さが合わない、布団が合わないなど、寝具や寝相の問題で背中や首の血管が圧迫されることがあります。耳や脳への血流が悪くなることで耳鳴りが起こることがあるようです。

アレルギー性鼻炎や上咽頭炎による後鼻漏が起きて耳鳴り

鼻炎などで鼻が詰まると、耳鳴りが起こりやすくなります。アレルギー性鼻炎や上咽頭炎などで鼻水が出やすい状態が続くと、寝ている間に、鼻水が喉の方へ流れやすくなります。このような状態を後鼻漏といいます。鼻と口、耳はつながっており、後鼻漏の影響で空気圧の変化が起こり耳鳴りが起こりやすい状態を作ります。

自律神経の不調が影響し、急激な血圧の高まりなどでおこる耳鳴り

朝は、自律神経が切り替わる時間帯です。副交感神経優位でリラックスした状態から、活動するための交感神経に切り替わります。目覚めと活動に向けて、血圧を高くし血糖を一時的にあげようとするのですが、自律神経が不調な場合、本来ゆるやかに切り替わるはずのものが、急激に変化してしまいます。そうした寝起きの血圧や血糖の大きな変化が影響し耳鳴りが起こることがあるようです。血圧や血糖値の治療によって耳鳴りが改善することもあり、生活習慣病の症状の一つとも言われています。

突発性難聴などの病的な原因による耳鳴り

突発性難聴の初期症状として耳鳴りが続くことがあります。病的な原因によるものであれば、寝起きに限らず日中や夜間でも耳鳴りが起こります。メニエール病のようにめまいと耳鳴りが併発する場合もあります。寝起きの耳鳴りが続いたり、日中でも起こりやすい場合は早目の受診が必要です。また、突発性難聴の治療後でも、耳鳴りだけが残る場合があり、経過を見る必要があります。

寝起きの耳鳴りを改善させるために

寝起きの耳鳴りが続くのはイヤなものですが、薬で治療するとなると副作用も心配です。脳に影響する薬も多いため、できれば自宅で改善できるのが一番ですよね。寝起きの耳鳴りを改善させるための3つのポイントをご紹介しましょう。

その1:睡眠の質を高めよう

寝起きに耳鳴りが起このは、睡眠の質の低下によるものも大きいようです。寝具をはじめ、寝室の環境を整えましょう。また、寝酒や夜のテレビ鑑賞などを控え、できるだけリラックスした時間を作りましょう。ゆっくりと入浴する時間を持ち、刺激の少ない夜を過ごすことで、ちょっとした刺激で血流が低下してしまわないような深い睡眠状態を作りましょう。

その2:自律神経を整えよう

耳鳴りが起こりやすくなる原因に、自律神経が関係しているといわれています。血圧や血糖値、また血流を含めて自律神経が自動的にコントロールしているものです。不調になれば、耳鳴りが起こりやすくなって当然かもしれません。自律神経を整えるためには、規則正しい生活が大切です。睡眠の質を高めるのもその一つですが、食事を意識することで自律神経が整いやすくなります。アルコールやカフェイン、そして甘いものを控えることで、外的刺激が減り、リラックスしやすくなります。ストレスケアを行いながら、食事や睡眠を整えていきましょう。

その3:鼻呼吸を意識し、食いしばりを改善しよう

寝起きの耳鳴りは、病的な原因を問わず、不調のサインです。耳鳴りは鼻との関係も深いものです。鼻呼吸をしっかり行うことで耳への圧も少なくなり、耳鳴りの改善につながります。また、ストレスなどで食いしばりが多いと、耳のつけ根から伸びている胸鎖乳突筋の過緊張が起こります。難聴や耳鳴りを感じる人の多くが胸鎖乳突筋の緊張があることがわかっており、ゆるめることで耳鳴りの改善につながるようです。食いしばりを改善するためにも、普段から顎の力を抜いた生活を意識してみましょう。

耳鳴りなんかもうこわくない!  (ヤエスメディアムック398)
関谷 芳正
八重洲出版 (2013-04-17)
売り上げランキング: 60,091

まとめ

朝の寝起きから耳鳴りが聞こえる原因は様々ですが、人によっては、すべての原因が重なっている場合もあります。ストレスから、生活習慣病や自律神経の不調など、すべてが絡み合って、一つの原因として追究できません。できるだけストレスを解消し、規則正しい生活を行うことで耳鳴りが起こりにくい体質を作りたいものです。

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