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寝たいのに寝れないつらさをすぐに解消するための8つのテクニック

夜中

明日は用事があるから早く寝なきゃ体が持たない……。でも寝たいのに目が覚めて全然眠くない。

早く寝なきゃと思っているのに寝れない時は、心も体も疲れている時か、睡眠環境が悪い時です。こういう時に寝ようとすればするほど、余計に眠れなくなってしまいます。

そんな辛い時でも、いくつかのステップを踏むことで、安心して寝ることができるテクニックをご紹介いたします。

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寝たいのに寝れないその理由と対処法

悩める女性

寝たいのに寝れない場合、その理由は身体的な理由、心理的な理由、生活習慣上の理由の三つの理由が考えられます。

身体的な理由とは、傷や痛み、疲労が少ないことなどから生じるストレスや痛覚などです。湿疹や骨折時の姿勢なども影響がありますし、コーヒーなどのカフェインの過剰摂取による興奮も身体的な理由になります。

心理的な理由というのは、翌朝にあるイベントに対する恐怖感やストレス、感情などによる影響です。怖くて寝れないといったことや、あるいは「明日早起きしなくちゃ……」といった強迫観念もすべてこうした心理的な理由になります。

生活習慣上の理由は、例えばいつもと寝る時間が違うとか、あるいはパジャマを変えたけれど衣服の擦れが気になるといったことです。あるいは、寝る前にいつもしていることをしていないとか、枕が合わないといった心理的、身体的な理由とも深い関係があります。

眠りにつくためにチャレンジするべき8つのステップ

このように不眠には様々な原因と種類がありますが、対策自体はそれほど違いがありません。

一つのことが解決すればゆっくり眠れるようになることもありますし、寝るためにできることは複数のことを一度に行うことがオススメです。比較的簡単にできる対策でもぐっすり眠れるようになりますから、こうした安眠対策は一度に行うのがオススメです。

寝れるようになる習慣作り

寝たいのに寝れない場合には、「寝たいのに寝れない」状態が習慣化している可能性があります。寝れない状態でベットに入ることが多く、その状態が標準的な状態になりつつ有るのです。

そのような場合には、まず「眠くなるまで寝室に入らない」ようにして、眠るための習慣を身に付けるようにしましょう。このような寝るための習慣は意識してつくることができます。

もっとも簡単にできることは「寝る前に音楽を聞く」ということです。最近では睡眠前に最適化された音楽集などのCDも販売されており、安眠対策として広く普及しています。

アロマオイルなどをつかったリラックスできる香りを楽しむのも有効でしょう。アロマオイルは少々手間がかかるものもありますが、お香などは手軽に楽しめるものがたくさんあります。リラックス効果が高いので、いくつか試して自分に合うものを探してみてください。

寝るための準備

まず「パソコン」を消しましょう。夜眠れない人の多くは睡眠前に強い光を浴び続けていることが多いようです。明かりを消し、ゆっくりと落ち着いた気持ちになることが必要です。24時間パソコンをつけっぱなしの人もいると思いますが、ファンの音を消し光を消して眠りにつきましょう。

それから、「歯磨き」をしてみましょう。インターネット等で夜更かしをする人は、スッキリしないままにだらだらと起きてしまいます。歯磨きはキモチを切り替えてスッキリし、安心感を得られる簡単な儀式です。

次に「お風呂」にはいってみましょう。朝起きられない人の多くは酔っていたり疲れていたりしてお風呂やシャワーにはいることすらできないことが多いといわれます。朝は熱いシャワーを。夜寝る前には、38度程度のぬるいお風呂に入ってみましょう。副交感神経が刺激されてゆっくり眠れるようになります。

また、清潔な新しい「パジャマ」を準備することも安眠にはとてもとても有効です。ゆっくり眠れない原因の中には清潔なパジャマを着ていないこと、洗っていないシーツで寝ていることなども含まれることがあります。睡眠環境は慣れも影響がありますが、新しい睡眠環境を準備することでより質の高い睡眠が得られることも多くあります。

そしてベットに入りましょう。ベットでは横向きに寝てみることをおすすめします。仰向けに寝ると枕が気道を圧迫して呼吸しづらい態勢になりがちです。大きないびきをかいてしまう場合にはこのように仰向けで寝ていることが非常に多いそうです。お寺などにある、お釈迦様の石像も右側に横向きに寝ている姿が多いですね。寝るときの姿勢を変えるだけでも効果的に睡眠をとることができるようになります。

それでも寝れないようであれば、より積極的に眠れるように習慣をづくりをしてみることも必要でしょう。

生活の木 アロマ 入門セット 検定 2 級【HTRC3】
生活の木 (2004-06-16)
売り上げランキング: 837

まとめに

寝たいのに寝れない時には、様々な原因が考えられます。

身体的な理由、心理的な理由など様々ですが、睡眠環境を整えて睡眠習慣を変えることでよく眠れるようになることもあります。まずは手軽なところから、睡眠のための習慣を整えてみてはいかがでしょうか。

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