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ビジネスマン、仕事、ネクタイ、朝
ビジネスマン、仕事、ネクタイ、朝

寒い季節の寝起きを良くしたい人のための快適起床テクニック

寝起きの男

寝起きがいい人はうらやましいですよね。真冬の寒い時期になってくると、普段も寒いけれど、寝起きはさらに寒さが厳しく感じられることでしょう。朝方はもっとも気温が低い時間でもあるのですが、それ以上に体温が下がっているうえ、布団にくるまっているために更に寒く感じられるようです。

寒さに負けずに朝起きたいけれど、あまりの寒さに体を壊してしまっては元も子もありません。

この記事では、そんな寝起きの寒さに負けずに朝起きたい人たちのために、ちょっとの工夫で朝を起きるためのテクニックについてご紹介いたします。

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寝起きはどうして寒く感じるのか

寒い男

それにしても、なぜ寝起きは寒く感じるのでしょうか。さらに、寒いと起きられないのもそもそもなぜなのでしょうか。

実は人間の体は眠っている時と起きている時とでまったく異なる状態にいるのです。眠っている時には血流がゆっくりになり、体の中の温度(深部温度といいます)が、皮膚温度の上昇と反対に下がっていく傾向があるのです。気持ちよく起きるためには、血行がよい状態で、深部温度が高いほうが理想であるといわれています。

しかしながら、この2つを寝起きすぐに両立するのは難しいでしょう。

体温と寝起き

体温には皮膚温度と深部温度の2つがあります。皮膚温度は体の体表面の温度で、深部温度は体の内部の温度です。朝、体温が下がっているという場合には、実は皮膚温度はけっこう上がっているように感じる人も多いのですが、重要なのは深部温度です。

通常の体温計でも深部温度に近い温度が測れますが、より最適なのは口内で図る温度計が適切です。

寒さに負けず快適な寝起きを迎えるための方法

それでは、寒さに負けずに快適な寝起きを迎えるためにはどうしたらよいのでしょうか。基本的な対策としては「温める」ことと「血行を良くする」ことの2つがあります。これらはひとつの対策ですべてをまかなうことはできません。

いくつかの対策を立て、さらに入眠時に為すべき事もありますので、自分ができる範囲のことから始めてみましょう。

適切な睡眠時間をとる

人によって適切な睡眠時間は異なりますが、十分な睡眠を取るようにしましょう。人間はレム睡眠とノンレム睡眠という2つの睡眠状態を交互に繰り返しながら眠りについているのですが、レム睡眠時に起きるようにすれば、比較的良質な寝起きを体験することができます。

また、しっかりと疲労を回復するように睡眠を調節することも重要です。

寝る前に食べない

睡眠中は消化が悪く、また起きた直後には胃に血流が取られてしまうため睡眠前に食事をとると、寝起きを悪化させてしまう要因になってしまいます。朝しっかり食べるようにしましょう。

寝る前にリラックスした状態を作っておけば、少しの空腹でも寝ることが出来ます。また、空腹がつらい時には、フルーツカットなどを食べておくのもよいでしょう。

部屋をあらかじめ温めておく

寝起きが辛い場合には、部屋をあらかじめ温めておくのもよいでしょう。エアコンのタイマー機能などを利用することで、部屋の温度を適切に調整することができます。寝起きの時には布団に囲まれているため、外にでると寒さを感じることが多いと思いますが、その温度差を減らすことが気持ちのよい寝覚めの第一歩といえるでしょう。

軽い運動をする

グーパー法と呼ばれる運動があります。起きられない時には、これをすることで血行を促進させ、神経を起こすことができます。このようなかるい運動をすることで、体温をあげることが効果的でしょう。

まず、両腕を突っ張るように伸ばし、手を五秒間ぐーっと握ります。続いて、五秒間脱力し、息をゆっくり吐いていきます。次に、両足も同じく突っ張るように、伸ばして、足指を五秒間ぐっと握ります。最後に両腕両足をぐっとつっぱりながら、五秒間ぐーっと握ります。

十秒ほど脱力すれば終わりです。手先と足先にちからを入れることで、心臓から遠い場所の血行を促進させるのです。

日の光を浴びる

起き上がれたら、日の光を浴びましょう。さむくても10秒ぐらい窓を開けて外の空気を吸うのもよいでしょう。外気によって頭が晴れますし、皮膚も引き締まるので寝起きに鮮烈な空気を感じることができます。

熱いシャワーを浴びる

起きたら熱いシャワーを浴びましょう。42度程度のシャワーが理想と言われていますが、真冬の時期では設定温度通りのお湯がでないこともあります、熱い過ぎない程度に高めのシャワーを五分間しっかり浴びることで、体も目もしゃっきりします。

湯冷めしないように気をつけてください。

オムロン ねむり時間計 ホワイト HSL-001-W【ウェルネスリンク対応】
オムロン (2012-04-10)
売り上げランキング: 1,489

まとめ:寝起きの寒い空気に負けない方法

寒い季節は体温も気温も低くてなかなか起きられないという方が少なく無いと思います。寝起きの寒さに負けないためには、血行促進と体温、室温の上昇、それから日の光を浴びることが効果的です。

また、充分な睡眠を取ることも大事ですね。

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