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夕暮れのレインボーブリッジ
夕暮れのレインボーブリッジ

寝れないあなたに見てほしい。寝れない夜にころっと寝る10の方法

夕暮れのレインボーブリッジ

「布団に入っても何時間も過ぎてしまって辛い…」「何で寝れないのか考えると余計に寝れなくなってしまう…」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?

睡眠にはメカニズムがあり、あなたが寝れない夜を過ごしているのにも、多くの場合理由があります。本記事では、寝れない夜を乗り越えるための特効薬として、10の方法を紹介します。是非参考にして頂き、眠りの世界に落ちていって下さい。

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1.寝れないあなたへの10のヒント

寝れない夜は誰にでもあります。不安やストレス、悩みや疲れ、その理由は様々です。それでも、睡眠は、私達の生活に欠かすことはできません。私達が明日を元気よく過ごすためには、今日ぐっすりと眠る必要があるのです。

焦る必要、不安になる必要、それらはどこにもありません。やるべきことを行えば、自然と眠気が促され、深い睡眠をとることができます。この記事で紹介する10の方法を実行し、是非寝れない夜を乗り越えて下さい。

そして、時間のあるお昼にでも、記事の一番下で紹介している、睡眠の質を改善する方法を掲載している記事をご覧になり、あなたの睡眠ライフをより良いものにしていって下さい。では、10の方法を、一つずつ見ていきましょう。

1−1.不安になる必要はない

まず一番大切なことは、寝れないことで不安になる必要はないということです。寝れるにこしたことはありませんが、寝れなくても大したことはありません。

誰にでも寝れない夜は訪れます。人間ですから、色々なことが起こります。そんな時、不安になることで得られるメリットが一つでもあるでしょうか?私達がやるべきことは、寝るために必要なことを、淡々とこなすことだけです。

1−2.リラックスできる音楽を聴く

人は眠っているとき、副交感神経が優位に立っており、非常にリラックスした状態になります。このリラックスした状態に近づくことで、寝つきやすく、熟睡しやすくなることができます。

リラックスできる音楽を聴くことで、あなたの脳はα波を出し、このリラックス状態に近づいていくことができます。実際に音楽をかける際には、次の注意点に気をつけて下さい。

  • 音楽は、リラグゼーションCDなど、テンポが一定で、落ち着く曲であること
  • 就寝1時間くらい前から、小さな音でかけること

1−3.リラックスできる香りをたく

アロマの香りにも、リラックス効果を期待できるものがあります。もし可能であれば、活用するとより良いでしょう。

香りにはそれぞれの効能があるため、アロマを選ぶときには、リラックス効果のある香りであることと、自分が気分が良くなると感じるかの2点を基準に選んで下さい。

ホットミルクやココアを飲むことで、次のような効果を得られます。

  • 牛乳に含まれるトリプトファンという成分を摂取できる。このトリプトファンが、眠気を促すメラトニンというホルモンを生み出すのを助けてくれます。
  • 適度に温かい飲み物を飲むことで、身体の芯を温めることができる。体温を温かい飲み物で上げることで、その後、少しずつもとの体温に向けて下がっていきます。この体温が下がる時に、人は眠気を感じます。
  • プラシーボ効果を得られる。毎日就寝1時間前に飲むなど習慣づけを行えば、あなたの身体がその習慣を覚え、ホットミルクやココアを飲んだら眠くなるというリズムが生まれていきます。

1−5.気持ちの良い温度で半身浴を堪能する

リラックスした状態になるために、38〜40℃のぬるま湯で20分程度半身浴をしましょう。半身浴の効果には次のものがあります。

  • 身体の心から温まる。入浴後、徐々に体温が元の体温に下がっていき、その時に眠気がおきてきます。
  • 日中の緊張状態から解放され、副交感神経が優位なリラックス状態になっていく。

半身浴をする際は、あなたのお気に入りの、リラックス効果のある香りの入浴剤をいれるとより効果的です。

1−6.お腹を温めて体温を上げる

お腹を温めることで、体の深部から体温を温めることができます。そして、体温が下がっていく時に眠気を感じることができます。

お腹を温めるには湯たんぽなどを利用すると良いでしょう。パートナーの手などを利用することもできますが、肺を圧迫した状態で寝ると浅い睡眠になるので気をつけて下さい、また、湯たんぽを利用する場合は、低温火傷などには十分にご注意してご利用下さい。

1−7.朝は太陽の光を浴びて軽いウォーキングをする

朝のウォーキングで太陽の光を浴びることには、次の効果があります。あなたの生活リズムが乱れている場合、朝のウォーキングを取り入れることは、夜の眠りにとって効果的です。

  • 太陽の光を浴びることで、セロトニンという覚醒ホルモンが分泌され、日中の活動の質があがります。
  • セロトニンが分泌された14〜16時間後に、メラトニンという眠気を促すホルモンが分泌されます。
  • 太陽の光によって人の体内時計はリセットされます。生活リズムを整える際には、朝の太陽の光を浴びることが効果的です。
  • ウォーキングで適度な疲労を得ることで、夜の睡眠が促されます。

1−8.TV・スマートフォン・PCなどの電子機器は就寝2時間前に全て電源をオフ

上記の電子機器の光はとても刺激が強い光です。強い刺激を脳に与えることは、睡眠に必要なリラックス状態を妨げることになります。

そのため、就寝1時間前になったら、電子機器の電源はオフにする習慣を身につけましょう。電源をオフにしておけば、ベッドの中でFacebookやtwitterをチェックしたりする悪い習慣をなくすことができます。

1−9.コーヒーや赤ワインなど、カフェインを含む飲み物をとらない

カフェインは、あなたの脳を覚醒させ、日中の活動を助けてくれます。しかし、夜にカフェインを摂取することは、脳を覚醒させ、あなたの睡眠を妨げてしまいます。

就寝4時間前以降はカフェインを含む飲料は口にしないなど、自分でルールを決め、守るようにすることが大切です。

1−10.就寝1時間前からは頭を使わない

カフェインと同様に、勉強や仕事、考え事など、頭を使う活動もあなたの脳に強い刺激となり脳を覚醒させてしまいます。

眠気を促すメラトニンは、その分泌に2時間かかるため、本来であれば就寝2時間前以降は、脳に刺激となる行動を抑えた方が快適な睡眠を得られます。それらが難しい場合は、最低でも就寝1時間前からは、頭を使う活動は完全に終わりとケジメをつけ、次の日の充実した活動に向けて休息をとる準備をするようにしましょう。

また、就寝前にパートナーとの時間を持つことも、あなたをリラックスさせてくれます。

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まとめ

ここまでで、寝れないあなたのための10の方法についてご紹介してきました。これらは、睡眠のメカニズムを基に、比較的短期間で効果を得られる方法です。

長期的に、質の高い睡眠を得るためには、習慣づけをしていくことが大切です。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ます。是非こちらの記事も参考にして頂き、実行してみて下さい。

本記事があなたの寝れない夜の一助となることができましたら幸いです。

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