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早朝の景色
早朝の景色

寝起きのむくみはこれで解消!朝のケアで体のむくみを減らす方法

早朝

疲れて夜寝てしまうと、朝にはひどいむくみが。お酒を飲んで眠った翌日などにも、顔にむくみが残ってしまうことがありますよね。

体のむくみは血流の停滞による細胞の膨れ上がりによって起こります。ほおっておくと大変。細胞間にたまった水分による血行不良や低体温、冷え性の原因にもなりますし、むくみから肝斑のような黒いしみが生まれることもあります。

また、むくみは顔だけではなく、足や手先など様々なところに発症しますが、寝起きごとに体中がむくんでしまうようならば、病気のおそれもあります。

この記事では、寝起きのむくみを解消するための方法や、入眠時に気をつけたいことなどについてご説明いたします。簡単な朝のケアで、むくみだらけの顔にさようならしましょう。

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むくみの原因と寝起きとの関係

朝

むくみと一言でいっても、その原因はじつは様々に考えられます。一番多いのが血行不良による細胞間の水分過多。足がむくんでしまうといった場合にはほとんどがこのケースです。座ったままのデスクワークなどで、足先がむくんでくるのは、足の先まで血液がちゃんと行き渡らず、また足から心臓へともどる静脈で停滞が起きているのが原因です。

この状態が続くと、本来は老廃物などと一緒に心臓や腎臓へといくべき血液が脚部で滞留してしまい、たまった水分が細胞壁へと溢れだしてしまうのです。血液だけではなく、リンパ液や甲状腺など、様々な体液が原因でこのような症状になってしまうのですが、それらがあまりにもひどくなると、むくみのある箇所が硬質化したり、血栓ができたりしてしまうのです。

さて、寝起きにおいてむくみが発生するのは、実は「寝方」や「栄養不足」「運動不足」が原因であることが多いようです。喉や目の周りなどにむくみが発生する場合、それらは寝ている時に「うつ伏せ」になっているからである可能性があるのです。本来大量の血液を必要とする後頭部に、血がいかず、顔の前面に血液やリンパ液がたまってしまうのですね。

又、朝は体の血の巡りが悪いためむくみが発生しやすくなっています。筋力不足や運動不足の方がなりやすいと言われています。

寝起きのむくみを減らす方法

それでは、寝起きのむくみを減らすにはどうしたらよいのでしょうか。むくみは全身のあちこちにできるものですが、顔にできるむくみと、足にできるむくみ、手先にできるむくみなどでそれぞれにむくみの原因は異なるといわれています。しかしながら、その対策方法は大きく変わりません。

むくみは内臓の病気などから発生することがありますから、気をつけないといけません。

寝起きに軽い運動をする

寝起きに軽い運動をおこなうことで、血の巡りを活発化させてむくみを軽減することができます。仕事前にかるいジョギングをすることもよいでしょう。

オススメなのがストレッチ、そしてラジオ体操です。十分程度ですぐできますし、全身運動をすることで血の巡りを良くすることができます。ストレッチを行うためにはある程度のスペースが必要ですが、寝転がったままでもできるストレッチもあり、ベッドの中でも行うことができます。

寝起きに激しい運動をすると、立ちくらみを起こしてしまうことがありますので、まずは無理をしないように適宜行いましょう。なお、食前に行うのが効果的なようです。

寝起きに温かいお湯を飲む

寝起きに暖かいものを飲むと、血行が促進されて気持ち良い寝起きになります。むくみを直接取り除くといったことではありませんが、血行が促進されることでむくみが減ることがあります。

暖かいお茶や、生姜湯などを飲むとよいでしょう。

マッサージをする

むくみが気になるかたは、顔や足、手先などをマッサージするとよいでしょう。マッサージといっても本格的なものではなくても構いません。手足を少し強めに撫でさせったり、顔の筋肉を揉みほぐすといった程度で十分です。

五分から十分程度でゆったりと揉みほぐすと効果的です。マッサージをすることで、滞留したリンパ液や血液が促進され、むくみが減ります。

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まとめ:寝起きのむくみはすぐに対応

寝起きのむくみは、生理反応という点があります。寝起きのむくみを治めるためには、かるいマッサージや、ストレッチなどが有効です。

寝起きの時には血液が滞留しており、どうしてもむくみができてしまいます。これは寝方などの影響もあるので、仰向けになってしっかり睡眠をとるようにしましょう。

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