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居眠りする男
居眠りする男

仕事の効率アップ!ダイエットに効果的!パワーナップを取り入れよう

居眠りする男

 
お昼ごはんを食べた後ってどうしても眠くなりますよね。午後の会議でついうとうと、そんな経験をお持ちの方は多いと思います。

午後の眠気への対処の仕方には、2つあります。眠気に対抗して頑張って起きているか、眠気に身をゆだねて眠るかです。長時間眠るのは物理的にも無理ですし、ぼんやりして午後の活動に差支えてしまいます。

ビジネス界では「パワーナップ」と呼ばれる仮眠が注目されています。リフォームのオクタ(さいたま市、山本拓己社長)は、社員の就業中の仮眠を認める「パワー・ナップ制度」を3月下旬から導入しました。

ここでは、パワーナップとは何か、また正しいとり方について、詳しくご紹介します。

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パワーナップとは

居眠りする男

パワーナップとは、一般的に15~30分程度の短い仮眠のことです。この用語はコーネル大学の社会心理学者ジェームス・マースによる造語で、時間あたりに対する睡眠の効用を最大化する睡眠法とされています。

パワーナップの特徴

簡単にパワーナップの特徴をまとめますと

1 守らなければならないルールがある
睡眠時間を25分以内にする、など。次章で詳しく記述します。

2 睡眠効率が良い
アメリカではかなり浸透しています。アメリカ海兵隊はパトロール前には必ず「パワーナップ」を取ることを義務付けていたり、とくに頭を使うエンジニアを抱える企業では仮眠専用ポットを設けているところも。

3 ごく短時間で睡眠を補える
昼寝というと、スペインのシエスタをイメージされる方も多いでしょう。昼間に2時間程度の昼寝を行うというものですが、他の国に合わせようとする動きがあり、2006年に公務員のシエスタ休憩が廃止され、民間でも廃れつつあります。

4ダイエットに良い影響がある
新陳代謝を促進してくれるホルモンであるノルアドレナリンは起きている時に多く分泌される特徴があります。昼食後20分程度の軽い睡眠を取ることでその後の活動が活発に行えるようになり、ダイエットにも効果的です。

パワーナップのやり方

守らなければならないルールがあると前述した通り正しいやり方を守らないと効果はありません。こちらでご紹介します。

午後3時までに20分間が基本

「20分」という長さが重要です。寝つくとまず、脳の眠りであるノンレム睡眠が現れます。ノンレム睡眠は、浅い睡眠と深い睡眠に分かれています。その後、体の眠りであるレム睡眠にかわります。

深いノンレム睡眠のときに目覚めようとしても、なかなか起きられません。さらに、目覚めた後に頭が元の状態に戻るまでに、時間がかかってしまいます。浅いノンレム睡眠のうちに、昼寝から目覚めたいものです。これまでの研究では、20分の昼寝では深いノンレム睡眠にならないことが分かっています。

ランチタイムが昼寝のベストタイム

昼寝の基本は、正午から午後3時までのあいだの20分間です。昼寝は、なぜ「午後3時まで」にとらないといけないのでしょうか。 午後の仮眠は、その日の夜の睡眠の先取りになります。ですから、遅い時間に仮眠をとると、夜の睡眠に悪影響がでてしまうのです。そのため昼寝は、夕方より前に終わっておく必要があります。

また昼ご飯の後に眠ると、時間がムダになりません。社会人の方は、昼休みが終われば昼寝どころではなくなります。ですから、昼休みの前半で昼食をとり、後半に20分の昼寝をするのが現実的です。

寝る姿勢

昼寝のときに、ソファや長椅子に寝そべって眠るのはいけません。横になるとすぐに深い眠りに入ってしまうので、20分では起きられなくなってしまいます。 椅子にもたれかかるか、机に突っ伏して眠りましょう。椅子にもたれかかって眠るときは、首を痛めないようにコの字枕などを使ってください。

目覚ましアラーム

睡眠不足がたまっていれば、間違いなく20分以上眠ってしまいます。眠る前には必ずアラームをセットしておきましょう。

カフェインを摂る

脳の中で働く睡眠物質のひとつに「アデノシン」があります。カフェインは、アデノシンが細胞に作用することを邪魔して、眠気を感じにくくします。温かいコーヒーを飲んだ場合、血中濃度が最大になるのは摂取後20~30分ぐらいです。つまり、昼寝前にカフェインをとっておくと、目覚めるころに効きはじめてスッキリ起きられるのです。

ちなみに、アイスコーヒーを飲むと小腸粘膜の毛細血管が収縮し胃の運動も低下するので、約1時間後にやっと血中濃度が最大になります。

脳が冴える快眠法  人生がうまくいく「質の高い睡眠習慣」のつくり方
茂木 健一郎
日本能率協会マネジメントセンター
売り上げランキング: 70,938

まとめ:パワーナップを正しく行って睡眠効率を上げよう

パワーナップとは、一般的に20分程度の短い仮眠のことで、時間あたりに対する睡眠の効用を最大化する睡眠法とされています。

特徴

  • 守らなければならないルールがある
  • 睡眠効率が良い
  • ごく短時間で睡眠を補える
  • ダイエットに良い影響がある

正しいやり方

  • 午後3時までに20分間が基本
  • ランチタイムが昼寝のベストタイム
  • 寝る姿勢
  • 目覚ましアラーム
  • カフェインを摂る

こちらを参考に、ぜひパワーナップで日々の効率をアップさせてみてください。

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