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寝相の改善方法

寝相が悪いと、泊まりに行くことが億劫になる。ベッドで寝ると落下する危険がある、などデメリットがいくつもあり、改善したいと思うものです。寝相が悪い原因は何なのでしょうか、また、病気との関連はあるのでしょうか。これらについて整理し、合わせて改善法、対処法などの紹介を行ないます。

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寝相の種類について

寝る

みなさんは、自分の寝相がどのような形のものなのか、把握していますか? 寝ている間の体制や姿勢については、見ることができないので、なかなか自分では把握できないものですが、寝相にはおおまかに4種類の型があると言われています。

  1. 仰向け型:いわゆる仰向け型は、一見すると最も良い寝相に思われがちですが、内臓を圧迫したり、血流が悪くなる危険があるります。また、性格診断では王様型とよばれ、他人の話を聞くのが上手い「聞き上手」な人に多いといわれています。
  2. うつ伏せ型:実は、うつ伏せ型は、最も良い寝相とされています。医学的にも最も自然な睡眠姿勢といわれ、腰痛や肩凝りの改善、咳・たんの減少などの効果も認められます。睡眠時無呼吸症候群という睡眠中に呼吸が止まってしまう病気の方には、このうつ伏せ型がすすめられます。 実際に、相撲部屋や介護の現場などでも利用されています。また、性格診断では、神経質なタイプの人に多い寝相と言われています。
  3. 横向き型:このタイプの寝相は、性格診断ではバランスのとれた人に多いと言われています。しかし、この姿勢は安定しない型ですし、体の片方のみに圧力がかかってしまいますので、注意が必要です。寝がえりが少ない方の場合は、寝ちがいを起こしてしまう原因にもなっています。抱き枕を使用すると寝相が安定しますので、この型の人は利用を検討してみください。
  4. 前かがみ型:性格診断では、内向的な人に多い型の寝相と言われていて、子供に多くみられる寝相です。慣れていない人の場合は、この体勢では苦しく、逆に寝付けないのですが、慣れると安定して、ぐっすり眠れるという意見があります。

以上の4つが寝相の代表的な種類ですが、皆さんはどの寝相の型に当てはまりますか? 多くの人は、一つの寝相に落ち着いているということはほとんどなく、寝がえりを打ちながら体勢を変えています。
また、就寝前に熱めのお風呂に入る人は寝付きが悪くなり、いっそう動いてしまいがちになりますので、就寝前はぬるめのお湯にゆっくりつかり、リラックスした状態をキープして、うつ伏せ寝の型で就寝すると良いでしょう。

寝相が悪い場合の原因について

寝がえりを数回うつ程度では普通、寝相が悪いとは言えません。むしろ多少の寝相の悪さは、健康的な睡眠を取る為には必要な事なのです。 寝がえりを打つことによって、神経や筋肉の疲れを解く効果があり、睡眠中無意識のうちに行っているといわれています。子供が睡眠時によく動きまわっているのは、子供の方が大人より普段運動していることが原因とも言われています。

しかし、過度に寝相が悪いと、肩こり、寝違え、腰痛、むくみなどを起こします。また、寝具選びが原因の場合もあります。やわらかすぎるような寝具では、体重を支えきれずに腰痛を引き起こします。硬い布団の場合、頭を支えることに支障が出て、首や腰を痛めることがあります。

寝相が非常に悪い人の場合、先ず疑わなければならないのは自律神経系の問題です。自律神経が極度に疲れていると、寝相が極端に悪くなります。自律神経系の病気にり患している場合もあるので、診察を受ける必要があります。
しかし、そのような疾病ばかりが原因とは限りません。

例えば騒音が原因の場合があります。隣家や隣の部屋、近所などから騒音が聞こえると、無意識のうちに静かな方向へ寝がえりを打ったり、騒音の方向から逃げようとしたりします。

また、部屋の温度が暑すぎたり寒すぎたり、服装により暑すぎたり寒すぎたりすることも寝相の悪い原因になりえます。暑さのあまり布団をはねのけたり、寒さのあまり布団をたぐりよせたりと、余分な動きをしてしまうのです。

寝相の改善方法について

  1. 部屋の環境:部屋の温度、湿度などの環境を整えることが先決です。部屋の温度は、夏は25度前後、冬は15度前後、湿度は50%を目安にすることがベストな環境と言えます。快適な睡眠を導き、極端な寝相の悪さを改善できます。また、パジャマや毛布などの寝具を季節に合わせて調整することが大事です。部屋の明るさは、フットライト程度の薄明かりが睡眠には適しています。
  2. マットレスなどの寝具:自分に合うと感じるものが一番よいでしょう。枕は高すぎないものを選び、マットレスも硬すぎず、柔らかすぎない、自分に合うと感じる硬さを選びましょう。また毛布も重すぎず軽すぎないものを選んでください。寝相が余りにも悪すぎる場合、少し重めの毛布を使うことで寝相の悪さを抑えられることがあります。
  3. ストレッチやツボ押し: 寝る前に軽いストレッチを行ないます。足の裏をマッサージしたり、太ももやふくらはぎを伸ばす、足首をよく回す、背筋を伸ばしてみる、首を軽く回すなどの全身ストレッチを入念に行なうと、血行が改善し、ぐっすり眠れます。筋肉がほどよくほぐれるので、寝相の悪さの抑制には効果的なのです。

まとめ:寝相が悪い場合の改善法について

本記事では、寝相が極端に悪い場合の原因と改善法についてまとめてみました。

  1. 寝相が極端に悪い場合、自律神経系に問題がないか、診断を受けてください。
  2. 部屋の温度、照明、寝具の硬さなどを適切に設定し、寝相の悪化を抑制してください。
  3. 就寝前にストレッチやマッサージ、ぬるめのお風呂への長い時間の入浴などを心がけてください。

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