Home / 健康 / 健康全般 / 睡眠 / あなたのレム睡眠の周期を把握して気持ち良く目覚めるための5つの手順
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早朝の景色

あなたのレム睡眠の周期を把握して気持ち良く目覚めるための5つの手順

早朝の景色

朝気持ち良く目覚めるためには、あなたのレム睡眠の周期を把握することが大切です。

なぜなら、一般的に睡眠周期は90~120分程度で繰り返されるとされていますが、レム睡眠の周期は人によって異なり、あなたのレム睡眠の時間帯に目覚めることで、気持ちよく目覚めることができるからです。

90分の倍数に起床時間をセットしても、中々気持ちよく目覚めることができないのは、あなたのレム睡眠の時間帯に目覚ましをセットできていないからです。あなたのレム睡眠の周期を把握し、その時間に目覚めることで、気持ちの良い朝を得ることができます。

そこで、本記事では、あなたのレム睡眠の周期を把握して気持ち良く目覚めるための5つの手順についてご紹介していきます。気持ちよく目覚めるためにレム睡眠の時間帯に起床したいという方は、是非本記事と一緒に、あなたのレム睡眠の周期を知る方法について学んでいきましょう。

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レム睡眠の周期と目覚めの関係

睡眠は、浅い眠りであるレム睡眠と、深い眠りであるノンレム睡眠の2種類の睡眠によって成り立っています。

レム睡眠には、次のような特徴があります。

  • 睡眠時間全体の20%程度の割合で現れる
  • 眠りが浅く、脳は活動していて、体の筋肉は弛緩した状態になっている
  • 脳が活動しているため、夢を見ることが多く、夢の内容を寝言で話すことがある
  • 脳が活動しているため、この時間に起床すると気持ちよく目覚められる

睡眠は、一般的に90分のサイクルで繰り返されると言われており、そのうち10~20分程度の割合でレム睡眠が現れるとされています。

しかし実際には、時間の経過によって周期が変わったり、人に体質によって周期が変わるため、あなたのレム睡眠の周期を把握することが、目覚めの良い朝を迎えるために重要なことになるのです。次の項で、詳しい方法について見ていきましょう。

あなたのレム睡眠の周期を把握する

青空

あなたのレム睡眠の周期を把握するためには、「朝の気持ちよさを基準に最適な睡眠時間を探すこと」が必要です。

レム睡眠の時間帯に起床することができれば、気持ちよく目覚めることができるのです。そのため、あなたのレム睡眠の周期を把握するためには、起床時間を固定するなどした上で、睡眠時間を前後させ、気持ちよく目覚めることのできる睡眠時間を探し当てることで実現することができます。

具体的には、次の5つの手順を実行することが必要です。

  1. 起床時間を固定する:体内リズムを安定させ、睡眠の周期を一定にする
  2. 就寝する時間をノートに記入して眠る:最初の日の就寝時間が基準点になる
  3. 起床したら、起床時間、睡眠時間、目覚めの良さをノートに記入する
  4. 最初の就寝時間から15分ずつ前後にずらし、気持ちよく目覚められる時間帯を探す
  5. このサイクルを繰り返して、あなたのレム睡眠の時間帯を探し当てる

レム睡眠は一般的に、90分の睡眠周期のうち約10~20分程度の割合で出現されると言われています。そのため、睡眠時間を15分ずつずらしていくことによって、気持ちよく目覚めることのできる時間帯、つまりレム睡眠の時間帯を探すことができるのです。

これらの手順を実行している期間中は、起床時間は平日休日問わず一定にすることが大切です。起床する時間を一定にすることで、体内リズムが安定し、同じ睡眠周期でレム睡眠の時間帯を探すことができます。

オムロン 睡眠計 HSL-101【ウェルネスリンク対応】
オムロン (2012-05-10)
売り上げランキング: 4,903

まとめ:体系的な方法でレム睡眠の周期を探る

ここまでで、あなたのレム睡眠の周期を把握して気持ち良く目覚めるための5つの手順についてご紹介してきました。

脳の活動が活発なレム睡眠の時間帯に起床することで、気持ちよく目覚めることができるようになります。

一般的にはレム睡眠は90分サイクルのうち10~20分程度の割合で出現すると言われていますが、体質等によって睡眠周期は異なるため、あなたのレム睡眠の周期を体系的に探していくということが大切になります。

朝の目覚めに悩まされている方は、是非本記事を参考にして頂き、気持ちよく目覚めることのできるあなたのレム睡眠の時間帯を見つけて下さい。

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