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寝すぎで体がだるい!健康的な睡眠時間は7時間以内?

寝る

寝すぎで体がだるい。そんな経験はありませんか?

学生の頃は夢だった一日中寝るという行為。社会人になっても睡眠不足な日々が続き、いざ久しぶりの休みに一日中寝てみたら体がだるい。

結局寝すぎは体にはあまり良くないようです。

何故寝すぎると体がだるくなってしまうのでしょうか?自分に最適な睡眠時間を把握して毎日を気持ちよく過ごしたいものです。

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水分不足が原因!?

ゴロゴロ

寝すぎで体がだるくなってしまう原因の一つに水分不足があるようです。

人間は寝ている間は思っている以上に汗をかいています。運動後や入浴後などは誰でも水分補給をすると思いますが、長時間の睡眠中に何度か起きてまで水分補給はしないでしょう。

あまりにも長時間の寝ていると体は軽い脱水症状をおこし、だるさだけが残ります。脱水症状まではいかなくても、体内の水分が不足する事によって血流やリンパの流れが悪くなり、結果として寝起きのダルさに繋がります。

特にお酒を沢山飲んだ後に寝すぎてしまうと、お酒の利尿作用により体内の水分が不足してしまいます。お酒を飲んだ後の睡眠では、せめて一度いつも通りの時間に起きて水分を補給してから二度寝をすると、二日酔いや寝起きのだるい症状も和らぐでしょう。

体内時計が乱れてしまう

私たちの体は、朝起きて日光を浴びる事によって覚醒状態にはいり、交感神経がかっぱつになります。これによって体のあらゆる機能は活発な運動状態に入り、血流が増す事によって頭もスッキリとしてきます。

この朝に日光を浴びたり、洗顔をしたりといった体を眠りから覚ます行為をせずに昼や夜を迎えてしまう事は体内に刻まれている体内時計のリズムを乱す原因となってしまいます。結果として体がだるいと感じるようになります。

寝すぎによる頭痛や吐き気

寝すぎるとだるいというだけでなく、吐き気や頭痛を感じる人もいます。これも先ほどの水分不足が大きく関係していますが、もう一つの原因として血管の拡張があります。寝ている間は体温が上昇するだけでなく、ベッドの中は外や部屋の中よりも温かい状態です。この体が温まっている状態を長時間続ける事によって血管が拡張し、近くにある神経を圧迫します。

この血管が拡張した状態でお風呂に入ってしまうと、さらなる血管の拡張を招き、だるさだけでなく頭痛や吐き気を悪化さてしまう場合があります。寝すぎでだるい体を起こそうとお風呂に入りたくなる気持ちも分かりますが、まずは充分に水分を補給してましょう。またこういった血管拡張型の頭痛の場合はアイスノンなどでこめかみや後頭部を冷やすと良いでしょう。

『だるい』だけでは済まない、寝すぎの危険性

睡眠時間と死亡率の関係を調べたある調査の結果では、普段の睡眠時間が6~7時間の人の死亡率がその他の時間帯の人たちよりも低い事が分かっています。睡眠不足が健康に良くないというのは一般常識ですが、寝すぎも健康に良くないという事がこの調査の結果明らかになっています。

特に毎日9時間以上寝る人の死亡率が高くなっているようです。原因はまだ分かっていませんが、睡眠不足だけでなく寝すぎも健康に悪影響を及ぼすので注意が必要です。

また平均睡眠時間が8時間以上の人は睡眠時間7時間の人に比べアルツハイマーを発症する確率が2倍という調査結果もあるようです。寝すぎはだるいだけでなく健康面や精神面においてもあまり良い事がないようです。

寝すぎて体がだるい時の対策

寝すぎてしまって体がだるいと感じた時は水分を沢山摂るようにしましょう。長時間の睡眠による水分不足や血流の悪さは寝すぎたあとの体のだるさの原因です。水分補給をしっかりと行い、ストレッチやリンパマッサージなどで血流を良くする事によって体のだるさを解消できます。

当然夜も寝つきが悪くなってしまうので、運動などで体を適度に疲れさせると良いでしょう。

寝すぎない為に

寝すぎはだるいだけでなく健康面でもあまり良い影響が無い事が分かっていただけたと思います。では寝すぎない為にはどうすればよいでしょうか?

丁度良いと感じる睡眠時間には個人差がありますが、まずはその自分にとって適度な睡眠時間を見つけるようにすると良いでしょう。また毎日決まった時間に寝起きする事によっても最適な睡眠時間を見つける事ができます。

朝はカーテンを開け陽の光を体に浴び水分補給をする事によって、二度寝や寝起きのだるさを解消しましょう。

必要以上の睡眠に疲労回復の効果は無い

疲れていると沢山睡眠を摂りたくなってしまうものですが、この浅い睡眠を長時間続ける事に疲労回復の効果は無いと言われています。疲労回復の効果を望むのであれば適度な量の睡眠に付け加えて少しの昼寝をする習慣を身につけるようにしましょう。

8時間睡眠のウソ。 日本人の眠り、8つの新常識
川端 裕人 三島 和夫
日経BP社
売り上げランキング: 866

寝すぎで体がだるい!のまとめ

  • 寝すぎで体がだるくなるのは水分不足や、血管の拡張が原因。
  • 寝すぎは体のだるさだけでなく時に頭痛や吐き気の原因ともなる。
  • 毎日9時間以上寝る人の死亡率は7~8時間の人よりも高い、寝すぎる人はアルツハイマーの発症率も高くなる。
  • 寝すぎて体がだるい日は水分をしっかり摂ってストレッチなどで血流を良くしましょう。

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