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コーヒー
コーヒー

寝る前のコーヒーのちょっとした工夫

コーヒー

寝る前にコーヒーを飲むと眠れない、カフェインを寝る前に摂取すると質の良い睡眠が取れなくなる…なんだか定説のようになってしまいました。

しかし、どうしても夜ホッと一息つきたいときにコーヒーが飲みたい!という人もいることでしょう。本記事ではそんな寝る前コーヒー派の人へ、ちょっとした工夫をご紹介していこうと思います。

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寝る前のカフェインはNG

女性

毎日の生活でコーヒーを楽しんでいる人は多いのではないでしょうか。缶、粉、ドリップと自分好みのコーヒーを選べ、香りを楽しめるのも人気の一因でしょう。さて、そんなコーヒーですが、眠気覚ましにも使われているカフェインが含まれており、寝る前に飲むのは質の良い睡眠には不向きとされています。

カフェインには交感神経を活発にする効果があり、眠りにつくための体の状態を妨害してしまうとされています。しかも摂取してから4時間から8時間と長時間効果は持続するため、夕方にコーヒーを飲んだとしても、頭がはっきりして眠れないこともあるのではないでしょうか。

寝る前はカフェインレスコーヒーを

深い眠りにつくにはこちらのカフェイン入り飲料を寝る前に飲まないほうがいいでしょう。

  • コーヒー
  • 紅茶
  • 緑茶
  • ココア
  • コーラ
  • 栄養ドリンク

特にカフェインが多く含まれているものは緑茶の一種である玉露です。カフェインが含まれていると有名なコーヒーの3倍の量が含まれているとされています。

また、寝る前に体に優しそうなココアは、意外にも微量のカフェインが含まれている上に覚醒効果のあるテオブロミンが含まれており、睡眠の妨げになります。

寝る前に飲むと翌朝元気が出そうな栄養ドリンクにもカフェインが含まれています。しかし、中には寝る前に飲めるカフェインレスの栄養ドリンクもありますので、「寝る前に飲むオススメ栄養ドリンク4選」をご覧になってカフェインレスのものを選びましょう。

寝る前は上記のカフェイン入り飲料は避けるべきです。しかし、そうはいっても夜のリラックスタイムには何かを飲んでゆったりしたいところ。そこで、寝る前にはノンカフェインのものに変えてみましょう。

寝る前にオススメのノンカフェイン飲料には下記のようなものがあります。

  • 牛乳
  • 麦茶
  • 甜茶
  • そば茶
  • カモミールティー
  • ルイボスティー
  • タンポポ茶(コーヒー)

また、現在ではカフェインカットのノンカフェインコーヒーも販売されています。カフェインの量はゼロではありませんが、就寝に影響が無い程度に減量されています。

その中でも、2013年9月発売の「ネスカフェ ゴールドブレンド カフェインレス」は、人気のゴールドブレンドの香りと風味を残したまま、独自製法でカフェインを97%もカットした一品。味も以前のカフェインレスコーヒーと比べると格段に良くなっており、ミルクと合せてカフェオレにして楽しむこともできるオススメの商品です。

昼寝には寝る前コーヒーですっきり

だからといって、コーヒーを飲むこと自体が体に良くないわけではありません。適度なコーヒー習慣は脂肪肝、脳卒中、糖尿病の発症リスクを下げると言われています。また、コーヒーの香りにはリラックス効果のあるα波が多く現れることが分かっていますし、カフェインにはストレスを解消する効果があるとされています。

そこで、通常のコーヒーは朝の目覚めや昼寝前に飲むのはどうでしょうか。朝、目が覚めてぼんやりしている頭に適度な刺激を与え、一日をさわやかにスタートできます。

昼寝は15分から20分程度の睡眠時間が最も適していると言われています。あまり長時間昼寝をすると深い睡眠であるノンレム睡眠に入ってしまい、目覚めが悪い、だるい、昼寝のせいで夜眠れなくなるといった不調に陥りやすくなります。

しかし、寝る前にコーヒーを飲むことでちょうど15分立ったころにカフェインの効果が表れてきて、すっきりと目覚めることができます。深い眠りに入ることもないので頭も冴え、集中力もあがることでしょう。

マウント ハーゲン カフェインレス インスタントコーヒー 100g
マウント ハーゲン
売り上げランキング: 49

まとめ:寝る前のコーヒーはカフェインレスのものを

ここまでで寝る前のコーヒーのちょっとした工夫をご紹介してきました。

寝る前のカフェインは睡眠を妨げるとされていますが、カフェインレスの飲料を代用することで、ストレスなく寝る前の時間を過ごせます。また、コーヒーはカフェインが夜に残らないように、朝の目覚めの時や昼寝の前にとることで夜の睡眠に支障なく過ごしていけるでしょう。

なかなかいつもの習慣は変えられないもの。そこでちょっとした工夫をして、心にも体にも負担の少ない方法を試してみませんか。

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