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体温をはかる女性
体温をはかる女性

寝起きの悪さと体温の関係は?低体温の原因と3つの改善方法

体温をはかる女性

朝目を覚ましたとき、なんとなく体がダルくてすっきりと起きれない…低血圧だからかななんてことをよく耳にしますよね。確かに低血圧の方は、血液の循環が悪く脳までうまく血液が回らないことから、寝起きが悪くなったりします。しかし寝起きが悪くなるのは、低血圧だけではなく、体の温度も関係していることがわかっているんです。

体の温度が低い、つまり低体温の人は、朝すっきりと起きることができないといわれています。一般的に低体温とは、36度以下の温度のことを指します。本記事では、寝起きと体温の関係性と原因、低体温になってしまったときの3つの改善方法についてご案内します。最近、朝なんだかすっきりと起きれないと感じている方は、低体温かもしれません。本記事を参考にして、低体温が起こる原因などをしっかりと理解してくださいね。

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人が起きたときの身体の体温

寝起きの男

私達の身体の体温は、日中活動しているときに上昇し、夜寝ている間は下がります。その体温調節をしているのが、脳の前視床下部という部分です。
前視床下部は、昼間にフル稼働した脳がオーバーヒートしないよう熱を外へ逃がす働きをしています。また、人は眠ると体が活動しないため、熱量(エネルギー)が発生しないのです。このような理由から、人は眠ると自然に体温が下がるといわれています。

通常、下がった体温は朝起きると同時上昇するのですが、何らかの原因により体温が上がらない場合があります。これが低体温です。低体温のまま朝を迎えると、前述でも述べた通り、体がダルくすっきりと起きれなくなります。

では、なぜ前視床下部が働かなくなり低体温になってしまうのでしょうか。それは、私達の生活習慣に問題があるといわれています。次にその原因についてみていきましょう。

低体温が起きる原因

低体温が起きるのは、次のような私達の日常の生活習慣が原因です。

  • 運動不足…私たちの身体は筋肉を動かすことで、熱を発生させています。運動不足で体を動かさないと、熱量を発生する機会が少なくなり体温が下がってしまう原因になります。
  • 冷暖房など…現代は、冷暖房が普及しており、寒暖差を感じることが昔より格段と少なくなっています。そのため新陳代謝が低下し、汗をかかなくなっているのです。これも低体温を起こしている原因と考えらています。

代表的なものは上記の原因ですが、ほかにもストレスや偏った食生活も低体温を起こしている可能性があるといわれています。では、低体温になってしまったときはどうしたら良いのでしょうか。次に、その改善方法についてご紹介します。

低体温の3つの改善方法

低体温だなとご自身が感じた場合は、次の3つの内容を試すと改善することがあります。

  • 部屋の温度管理をする
  • 眠る前に体温を整える
  • 夕方に運動をする

それでは、上記のそれぞれの改善方法について詳しくみていきましょう。

部屋の温度管理をする

前述でご説明した通り、本来寝ている間は、脳がオーバーヒートしないよう身体の温度を下げなければいけません。しかし、寝ている間、室内の温度が高いと体の深部の温度が上がってしまいます。暖房は、タイマーをかけるなどして調節しましょう。また、電気毛布などを使用している方も同様にタイマーをかけるか、一番小さい温度に設定しておくことが大切です。

眠る前に体温を整える

眠る前にぬるま湯に入って体を少し温める方法も効果的です。身体を温めると抹消血管が広がり、手足からの熱放散が増えます。その結果、身体の深部の温度が下がるといわれています。このとき、しっかりと身体を温めてしまうと体の深部の温度がどんどんと上がってしまうため、あくまでもぬるめのお湯に浸かることがポイントです。

夕方に運動をする

夕方に運動をすることもまた、手足からの熱放散を増やし身体の深部の温度を下げるのに効果的です。一例として、ジョギングやウォーキングなどの有酸素運動が良いでしょう。また運動をすると、血行が良くなり汗をたくさんかくので、新陳代謝が活発になります。前述でも述べたように、新陳代謝の低下は低体温の原因ですので、有酸素運動をすることは有効な方法といえるでしょう。

まとめ:低体温はそのままにしておくと大変です

本記事では、寝起きと体温の関係性、低体温の原因などをご紹介してきました。最近朝すっきり起きれないと感じている方は、もしかしたら低体温が原因かもしれません。そんなときは、3つの改善方法を試してみてくださいね。

  • 部屋の温度管理をする
  • 眠る前に体温を整える
  • 夕方に運動をするli>

寝起きが悪いときは、たいてい睡眠の質が悪かったり、単なる寝不足が原因と考える方が多いと思います。確かにそれも原因の一つかもしれませんが、まだまだ低体温が原因と考える方は少ないので、その問題は見過ごされがちです。しかし低体温は寝起きを悪くするだけでなく、日常生活において「眠りを浅くする」「免疫力を低下させる」などの症状を引き起こします。また「肌荒れ」や「髪の傷み」の原因になるともいわれています。放っておくと大変なことになりますので、もしかして私は低体温かも?と感じた方は、本記事を参考にして低体温を改善してくださいね。

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