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レム睡眠とノンレム睡眠を理解して質の高い睡眠を手に入れる方法

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睡眠の質を改善するためには、レム睡眠とノンレム睡眠からなる睡眠のメカニズムを理解することが重要です。

なぜなら、睡眠のメカニズムを理解することで、睡眠の質を改善するためにするべきことを理解できるからです。また、全体の仕組みを理解することは、現在のあなたの睡眠の問題点を見つけ出すことにもなります。

そこで、本記事ではレム睡眠とノンレム睡眠を理解して睡眠の質を改善する方法についてご紹介していきます。

睡眠がどのような仕組みで成り立っているかをご存じない方は、是非本記事をご覧になって頂き、あなたの睡眠の質を改善する方法を見つけて下さい。

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睡眠の質を改善するために必要なこととは?

あなたの睡眠の質を改善するためには、「レム睡眠とノンレム睡眠からなる睡眠のメカニズムを理解して、質の高い睡眠をとるために必要なことを一つ一つ実行すること」が最も重要です。

突然ですが、あなたは睡眠の質を改善する方法と聞いて、どのような方法を思いつくでしょうか?

おそらく、「早い時間帯に寝ること」や「自分に合う布団や枕を使用すること」などを思いつくのではないでしょうか?これらはもちろん一つの正しい答えでありますが、しかしこの断片的な方法を実行するだけでは、あなたの睡眠の質は改善されないでしょう。

睡眠の質を改善するためには、睡眠のメカニズムを理解して、睡眠の質を改善するための要素を知る必要があるのです。まずは、睡眠のメカニズムを理解していない場合と、理解している場合の違いについて確認していきましょう。

睡眠のメカニズムを理解していない場合

睡眠のメカニズムを理解していない場合、睡眠の質を改善する方法は、「人から聞いたことや、インターネットで見かけた睡眠に良い情報をそのまま実行する」方法になるでしょう。

睡眠全体に対して詳しく紹介している情報は少ないため、断片的な情報が多くなってしまうのは仕方のないことです。しかし、あなたが断片的な情報のみを頼りに行動した場合、その効果も部分的なものに留まることになるでしょう。

例えば、就寝前にPCやスマートフォンなどの強い光の刺激を避けた方が良いという情報を持っていたとします。しかし、例えその通りに実行したとしても、就寝前まで悩み事や勉強、仕事などをしていた場合、あなたの脳は活発に働いてしまい、寝つきにくく熟睡しにくい状態になってしまいます。

このように、断片的な情報のみを頼りに行動した場合、睡眠の質を改善することは難しくなります。大切なことは、睡眠のメカニズム全体について理解すること、そして、質の高い睡眠に必要な要素を一つ一つ実行していくことなのです。

睡眠のメカニズムを理解している場合

あなたが睡眠のメカニズムを理解している場合、「質の高い睡眠に求められる要素を一つ一つ実行し、その結果睡眠の質を改善することができる」ようになるでしょう。

なぜなら、レム睡眠とノンレム睡眠からなる睡眠のメカニズムについて理解することができれば、睡眠の質を改善するためするべきことを、体系的に理解して実行することができるからです。

睡眠の質を改善することができれば、あなたはよりエネルギーに満ちあふれた状態で毎日を過ごすことができ、人生を謳歌していくことができるようになるでしょう。

睡眠のメカニズム全体を理解するためには、「レム睡眠の特徴と役割」と「ノンレム睡眠の特徴と役割」、「睡眠のサイクル」を理解することが重要になります。

長時間寝たのに眠いのはなぜ?

少し視点を変えて、長時間寝たのに眠い日がある理由について考えてみましょう。

一般的に、人は寝不足だと感じたとき、普段より長時間の睡眠をとるように行動します。しかし実際には、例え長時間の睡眠をとったとしても、中々疲れがとれず、寝不足の症状が改善されないという場合があります。

これは何故でしょうか?その答えはシンプルです。睡眠の質は「長さ」×「深さ」によって決まるものであり、長い睡眠時間を確保したとしても、深い睡眠をとることができなければ、十分な睡眠をとったとは言えないからです。

このように、睡眠のメカニズムを理解していれば、寝不足などの症状を改善するために何をすべきなのか、その正しい行動を理解することができるのです。

そして、睡眠の質を改善することができれば、あなたの思考力はさらに鋭さを増し、また精神的な安定度が増し、人に対してより思いやりや優しさを持って接することができるようになります。

睡眠の質を改善するために、レム睡眠とノンレム睡眠を理解する

繰り返しになりますが、睡眠の質を改善するためには、「レム睡眠とノンレム睡眠からなる睡眠のメカニズムを理解すること」が欠かせません。

そして、睡眠のメカニズムを理解して質の高い睡眠を得られれば、あなた本来の能力や人間性が発揮され、あなたの毎日はより充実したものに変化していくでしょう。

それでは、具体的な方法について次の項で見ていきましょう。

レム睡眠とノンレム睡眠を理解する

睡眠のメカニズムを理解するためには、「レム睡眠とノンレム睡眠を理解すること」が最も重要です。

睡眠の深さ

レム睡眠とノンレム睡眠を理解することで、睡眠を改善する方法が具体的にどのような仕組みでその効果を発揮するのかということや、現在抱えている問題の原因はどのような点にあるのかということを理解することができます。

では、次の項で具体的な内容について見ていきましょう。

レム睡眠の特徴と役割

レム睡眠について理解するためには、その特徴役割について理解することが重要です。

レム睡眠の特徴と役割を理解することで、睡眠のメカニズムにおけるレム睡眠の重要性を認識することができます。

レム睡眠の特徴には、次のようなものがあります。

  • 浅い眠りのことを指していて、睡眠全体の20%程度を占める
  • 90分の睡眠サイクルのうち、10〜20分程度の割合で出現する
  • 脳は活発に働いており、体は心臓や横隔膜などの生命機能を維持する器官に必要な筋肉以外は弛緩状態なる
  • 脳が覚醒しているため夢を見ていることが多い
  • 脳が覚醒しているためこの時間に起床すると目覚めが良い
  • 夢で見ている内容を寝言で言うことがある

また、レム睡眠が担っている役割には以下のものがあります。

  • 精神の回復及び感情の安定
  • 記憶の定着・強化
  • 情報の整理
  • 体の休息

つまり、レム睡眠を十分に取ることができれば、あなたは精神的に安定し、また記憶の定着や身体の疲労の回復を行うことができるのです。

ノンレム睡眠の特徴と役割

ノンレム睡眠について理解するためには、その特徴役割について理解することが重要になります。

ノンレム睡眠の特徴と役割を理解することで、あなたが充実した毎日を送るにあたってのノンレム睡眠の重要性について理解することができます。

ノンレム睡眠の特徴には、次のようなものがあります。

  • 深い睡眠のことを指し、またその深さに応じて4つのレベルに分けられる
  • 睡眠全体の80%程度を占めていて、90分の睡眠サイクルのうち70〜80分程度出現する
  • 就寝直後の3時間に最も深いノンレム睡眠が現れ、時間の経過と共に浅いレベルの睡眠が増えていく
  • 深い睡眠である3・4レベルのノンレム睡眠の時に、脳の活動が最も穏やかになり、休息を得る。
  • 脳は休息状態にあるが、身体は多少の緊張の状態を保っている
  • 最初の深いノンレム睡眠の時に同時に成長ホルモンが多く分泌される傾向にあり、傷ついた細胞の修復や肌質の改善などの効果をもたらす

また、ノンレム睡眠が担っている役割には以下のものがあります。

  • 脳の休息
  • 免疫力の向上
  • 傷ついた細胞の修復
  • 肌質の改善

つまり、ノンンレム睡眠を深くとることができれば、脳や身体の疲労を十分に回復させることができ、日常生活において安定した集中力や記憶力、食欲の安定などの効果を得ることができます。

睡眠サイクルを理解する

睡眠のメカニズムを理解するためには、上記で紹介してきたレム睡眠とノンレム睡眠がどのようなサイクルで繰り返されているのかを理解することが重要になります。

睡眠サイクルを理解することで、深く質の高い睡眠を得るために必要なことや、起床しやすい時間帯について理解することができるようになります。

レム睡眠やノンレム睡眠は、次のような睡眠サイクルで繰り返されていきます。

  • レム睡眠とノンレム睡眠が1セット90分で起床するまで繰り返されていく
  • 就寝直後の3時間に最も深いノンレム睡眠が現れ、起床時間が近づくにつれて浅い睡眠の割合が増える
  • レム睡眠の時間帯に起床することができれば、目覚めの良い朝を迎えられる

つまり、あなたがレム睡眠とノンレム睡眠を十分に味わって質の高い睡眠を得るためには、「深い睡眠をとるための準備を行うこと」と「あなたの睡眠リズムを把握してレム睡眠の時間帯に起床すること」が重要になります。

具体的な方法については、次の項で見ていきましょう。

質の高い睡眠をとるために必要なこと

ここまでで、レム睡眠とノンレム睡眠を中心に、睡眠のメカニズムについて学んできました。質の高い睡眠をとるということは、この睡眠のメカニズムを活かして睡眠の効果を最大にするということです。

睡眠の効果を最大にするためには、次の4つのステップを実践することが必要になります。

  • 深い睡眠をとるための準備を行う
  • 深い睡眠を維持するために睡眠環境を整える
  • 体内リズムを整える
  • あなたに必要な睡眠時間を把握する

これらのステップを実行することで、あなたの睡眠の効果を最大にし、あなたの能力や人間性を十分に発揮することができるようになります。

睡眠の効果を最大にする具体的な方法については、睡眠の質を劇的に改善するための誰でも実行できる4つのステップにて詳しく紹介していますので、是非参考にして実践して下さい。

睡眠の科学―なぜ眠るのかなぜ目覚めるのか (ブルーバックス)
櫻井 武
講談社
売り上げランキング: 11,939

まとめ:全体の仕組みを理解して問題解決にあたる

ここまでで、睡眠のメカニズムと質の高い睡眠を得るための方法についてご紹介してきました。

睡眠のメカニズムを理解することで、質の高い睡眠を得るために何をすることが必要なのか、現在の睡眠の問題の原因はどこにあるのかについて、理解することができるようになります。

また、睡眠の質を改善することができれば、心身の健康を保つだけでなく、よりエネルギッシュに毎日を送ることができるようになるでしょう。

大切なことは、断片的な情報を頼りに行動するのではなく、全体の仕組みを理解してから、必要な要素を一つ一つ実行していくことです。是非本記事を基に睡眠の質を改善していき、充実した毎日を手に入れて下さい。

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