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頭痛の男性
頭痛の男性

寝起きの頭痛を改善しよう!寝起きの頭痛がおきる原因と対策方法

頭痛の男性

「最近寝起きの頭痛がして辛い…」「休日寝すぎると頭痛がする…」あなたはこのようなお悩みをお持ちではないでしょうか?

寝起きの頭痛は、様々な理由によって引き起こされますが、基本的には、代表的な3つのタイプの頭痛に分けることができます。それぞれの頭痛の原因を理解し、対策方法を知っておくことで、頭痛の症状を和らげることができます。

本記事では、代表的な3種類の頭痛である、偏頭痛(片頭痛)、緊張型頭痛、群発頭痛について、それぞれの原因と対策方法についてご紹介します。是非参考にして頂き、あなたの清々しい朝を邪魔する寝起きの頭痛を解消して下さい。

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1.寝起きの頭痛の3タイプ

頭痛には、代表的な3つのタイプがあります。それぞれ、原因と対処方法が違うため、あなたの寝起きの頭痛がどのタイプの頭痛なのかを理解することは非常に重要です。

一つ一つのタイプについて、特徴と対処方法について確認していきましょう。

1−1.偏頭痛(片頭痛)

世の多くの女性を苦しめる頭痛でもある、こめかみにずきずきと脈打つ痛みを与えるのが、偏頭痛(片頭痛)と呼ばれる頭痛です。偏頭痛は女性に多く、発症する割合は男性の4倍にも及びます。

偏頭痛の主な原因は、脳の血管が拡張することで炎症し、炎症が周囲にある三叉神経という感覚神経を刺激することです。

脳の血管が拡張する理由には、次のものがあります。

  • 熟睡できていなかったり、睡眠時間が足りない:脳に十分な休息が与えられていないため、ストレスが蓄積されてしまう
  • 女性の生理期間
  • チョコレートや赤ワイン、柑橘類などの過剰摂取:チラミンという血管収縮作用(脳の血管が収縮し、その後拡張していく)のある化合物を含んでいる
  • 空腹や日中のストレス
  • 平日と休日の生活リズムが異なること

これらの理由により、脳の血管が拡張し、あなたに偏頭痛を引き起こします。偏頭痛を解消するためには、次の方法を実行しましょう。

  • 高い質の睡眠をとり、生活リズムを整える
  • チョコレートや赤ワインなどチラミンを含むものの摂取を控える
  • 平日と休日の生活リズムを安定させる
  • 痛むところを冷やし、血管の拡張を抑制する
  • コーヒーなど、血管の収縮させる効果のあるカフェインを含む飲料を飲み、血管の拡張を抑える

偏頭痛の場合は、質の高い睡眠をとり、体内リズムを安定させることで解消できます。具体的な方法については、今晩から安眠しよう!4つのステップでばちっと安眠する方法の記事で詳しく説明しているので、参考にして下さい。

1−2.緊張型頭痛

緊張型頭痛の特徴には、次のものがあります。

  • 突然頭痛がおこり、頭を締め付けるような重い痛みが出る
  • 1度頭痛がおこると、30分から1週間程度、締め付ける頭痛が継続する
  • 首や型のコリがある

緊張型頭痛は、首や肩のコリが主な原因です。首や肩のコリは、日頃のストレスやあなたに合わない寝具を使用していること、同じ姿勢で作業をしているなどの理由により悪化していきます。

首や肩のコリが起こることで、睡眠中に脳へ循環する血液量が減少します。その際、脳がセロトニンというホルモンを分泌します。このセロトニンには脳を拡張させる作用があるため、寝起きに頭痛が起きてしまうのです。

緊張型頭痛の場合は、次の対策を取りましょう。

  • ゆっくりと入浴して、肩や首の血液の循環を良くする
  • あなたに合う枕を用意する。あなたに合っていない枕は、肩や首のこり、腰痛の原因になります。
  • 仕事している時は長時間同じ姿勢で作業せず、ストレッチをいれる
  • ストレスをためないように、発散方法を用意したり、質の高い睡眠をとるようにする

あなたに合う枕を選ぶ方法については、快眠できる枕を選ぼう!あなたを快眠に導いてくれる快眠枕を選ぶ方法の記事で詳しく説明しているので参考にして下さい。緊張型頭痛の場合は、首や肩のコリが原因なので、それを解消することをまず優先させましょう。

1−3.群発頭痛

群発頭痛には、次のような特徴があります。

  • 男性に多い
  • 目の奥に耐えられない刺されたような痛みが発生する
  • 2週間から2ヶ月程度、毎日同じ様な時間に発生する
  • 頭痛と一緒に涙や鼻水、汗や目の充血などの症状が出る
  • 飲酒後の30分から1時間後に発生することが多い
  • 理由が良く分かっていない

あなたの頭痛が群発頭痛だと考えられる場合は、まずはアルコールとタバコを頭痛が起きている期間は控えるようにしましょう。耐えられない痛みが発生するため、かかりつけの病院に行くことも十分に検討しましょう。

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まとめ

ここまでで、寝起きの頭痛を改善する方法について紹介いたしました。頭痛にはタイプがあり、あなたの頭痛のタイプを理解することで、対策方法を的確に実行することができます。

寝起きの頭痛は辛いだけでなく、一日のスタートに悪影響を与えてしまいます。是非本記事を活用して頂き、少しでも辛い寝起きの頭痛の症状を和らげて下さい。本記事が、あなたの快適な寝起きに貢献できましたら光栄です。

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