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お風呂
お風呂

入浴後の緩やかな体温変化、それは良質な眠りへの招待状

風呂タイマー

お風呂に入って疲れを取る、とよく言われますね。しかしその実、疲れが取れるのは入浴後の良質な睡眠のためなのです。ぐっすり眠るために必要な準備そしての入浴、その肝となるのは入浴後の深部体温の管理です。では、深部体温をコントロールするにはどうすれば良いのでしょうか?

本記事では入浴後の体温の変化に注目し、ぐっすり眠れて疲れも取れる方法、深部体温のコントロールについてご紹介いたします。身体が温まり、リラックス効果で気持ちも安らぐお風呂。その効果を引き出すのは「体温」に秘密があったのです。

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入浴後の体温はどうなる?

風呂

入浴後は身体の表面がぽかぽかして、全身が温まった感じがします。しかし、熱いお湯に短時間だけ浸かった場合だと、表面のみ温まり身体の芯まで温度上昇が起こっていません。これは人体が体温を一定に保つ作用があるためで、この状態では入浴後の睡眠の質には影響がありません。睡眠の質を向上させるには、入浴後に深部体温が上がった状態でいるのが理想的です。この深部体温が徐々に低下してくる過程で、身体も睡眠を取る準備に入っていきます。

ただし熱いお風呂に長時間浸かっていると、当然深部体温も上がりすぎてしまい、これではかえって目がさえてしまいます。過剰な深部体温の上昇は活動的になるための準備ですから、就寝前の入浴ではあまりおススメできない入浴方法です。

深部体温を上げるには?

深部体温は身体の奥、太い血管や重要な器官が集中する部分のことで、この部分の体温はほぼ一定になるように保たれています。また、1日の中では生体リズムによって変動しており、外界からの影響はほとんど受けないようになっています。そのため、深部体温を上昇させるには、成人の場合は10~15分、40~41℃のお風呂に入ることが必要です。
また、小さい子どもの場合は身体も小さく体温も上がりやすいため、成人と同じ条件で入浴すると、のぼせてしまう恐れがあります。子どもの場合は38~39度のお湯で入浴させると、寝つきが良くなります。

眠りは生体リズムの1つですから、良質な眠りを得るためには深部体温を変化させることが重要です。意図的に温度変化を生じさせ、身体に睡眠を取る準備をさせることになります。この時の体温変化は、その変化幅が大きいほど良く眠れると言われています。だからと言って、必要以上に長湯をしたり熱いお風呂に入ると、交感神経を刺激してしまい睡眠を妨げる要因となります。入眠効果を狙うあまり、過剰な入浴を試みたくなりますが、適正な温度と時間で入浴を心がけるようにしてください。

入浴後の体温は自然に下がる

入浴後は身体全体が温まっているため、汗をかいたり血流を増やしたりして、身体が体温を下げようとします。このとき、早く眠りたいからといって無理に冷やすと湯冷めをしてしまいます。深部体温については、身体の表面を冷やしても変化しませんから、ゆっくりさがっていくのをじっくり待つことが大切です。成人の場合は概ね1時間程度で入眠に適した体温となり、眠気が起き始めるようです。

熟睡のための儀式としての入浴

ぐっすり眠って一日の疲れを取るためには、上記のような入浴後の体温変化に注意することが有効です。良質な眠りのためには、入眠時の深部体温の緩やかな変化が効果的だと言われており、就寝するおよそ1時間前までにはお風呂から上がるのがちょうど良いタイミングです。

入浴後は急激な体温低下が起こらぬように、速やかに体を拭いて、寝間着を着るようにしましょう。また、入浴直後に床に就いてしまうと、体温が高いままの状態なので、汗をかいてしまったり、体温が下がらず寝付けなくなる恐れがありますから、注意しましょう。

こうした入浴後の体温管理の他にも、入浴剤を入れたお風呂に入ったり、入浴後はアロマやリラックスできる音楽などを聞きながらゆったり過ごすことで、より一層、良質な睡眠を得ることが出来るようになります。

バイオ お風呂のカビきれい
コジット (2008-03-17)
売り上げランキング: 261

入浴後の体温管理で翌日もスッキリ!

入浴後、良質な睡眠を得るためには深部体温を下げることが大切だとわかりました。就寝前1時間に体温を上昇させ、眠るころに体温が下がってくるようにすると、身体のリズムにメリハリがつきます。

すると、夜に良く眠れるだけでなく、翌朝はスッキリ目が覚め、午前中から活動しやすくなります。もちろん他の要因(朝食を摂ったり、充分な睡眠時間の確保)も大切ですが、これらの生活習慣を改善しても疲れが抜けないな、と感じている場合には、就寝1時間前の入浴を心がけてみてください。身体のリズムが生活に即した適切なものになると、休むべき時に疲れが出るようになって、より快適なサイクルを手に入れることが出来るでしょう。

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