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夜景

レム睡眠行動障害の原因となりやすい3つの習慣

夜景

レム睡眠行動障害は、浅い眠りのレム睡眠時に夢と同調して手足を動かしてしまう症状が出ます。さまざまな原因が憶測されていますが、現時点ではっきりしたものはありません。しかしながら、レム睡眠行動障害になりやすい人の傾向はあり、その傾向から考えられる原因はいくつか考えられます。もしかしたらレム睡眠行動障害ではないか?と悩む前に、改めてレム睡眠行動障害の症状の確認と、原因となりやすい習慣がないかチェックしてみましょう。

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レム睡眠行動障害の原因は?

夜景

レム睡眠行動障害の原因は、いまだはっきりとわかっていません。パーキンソン病やレビ-小体型認知症といった神経変性疾患との関連が強いことはわかっており、同様の脳疾患によるものではないかと言われています。また、薬や他の病気の症状として二次的に起こる場合もあり、その場合は特定の薬の摂取を止めることで改善されます。しかし、薬による原因で起こるのは全体の4割であり、残りの6割については、はっきりした原因がわからないのです。

レム睡眠行動障害の原因は個人差がありますが、症状は特定されます。睡眠中に身体を動かし、ひどい場合は暴力をふるうといった活動をしてしまうのです。

睡眠中には、深い眠りのノンレム睡眠と浅い眠りのレム睡眠を90分の周期で繰り返しています。ノンレム睡眠時には脳も最低限に活動を低下させ、レム睡眠中は脳は活動しながら身体は脱力した状態になります。しかし、レム睡眠行動障害には、本来脱力しているはずの骨格筋を動かすことができるため、睡眠中に夢に反応し、動いたり大声を出すといった症状があります。寝入りはじめはノンレム睡眠から始まり、明け方にかけてレム睡眠の時間が長くなるため、朝方に症状が出やすいというのも特徴です。

レム睡眠行動障害は自覚がしにくく、周囲が誤解しやすい病気でもあります。ただの寝相の悪さなどと誤解する場合もあります。目が覚めた時に、寝る前にはなかった怪我を見つけたり、部屋や寝具が荒れていたなどの自覚症状があれば、周囲に確認するようにしましょう。

レム睡眠行動障害の原因となりやすい3つの習慣

レム睡眠行動障害は50代以降の男性に多く発症することがわかっています。特定の病的な原因を除き、睡眠障害のほとんどは生活習慣によって招くことが多いようです。レム睡眠行動障害も、睡眠障害の一つですから、専門病院での治療だけでなく、普段から症状を悪化させるような習慣を行っていないか確認するようにしましょう。生活習慣を見直すことで、大きく改善される可能性もありますよ。

レム睡眠行動障害の原因となりやすい習慣その1:アルコール

レム睡眠行動障害を起こしやすいものとして、一番に上げられるのがアルコールです。特に、寝酒が習慣になっていれば、その影響でレム睡眠行動障害を起こしている可能性は高くなります。アルコール依存が強い人ほど、症状が出やすくなり、アルコールが原因と言えるほど、禁酒によって改善される場合があります。レム睡眠行動障害は睡眠障害の一種です。寝る前のアルコールは入眠の効果はありますが、しばらく深く眠った後は、浅い眠りが続いてしまいます。

一時的に深い睡眠となるノンレム睡眠を作ることはできても、その後の睡眠のリズムはかなり狂ってしまうのです。アルコールによってレム睡眠の時間が長くなると、浅い眠りが続き、レム睡眠行動障害の症状も出やすくなります。長期間のアルコール摂取は脳の委縮を招くことがわかっており、パーキンソンや認知症との関係も深いものです。同様に、脳への悪影響を考えると、レム睡眠行動障害を起こす可能性は高いのです。まず、寝酒が習慣を見直し、飲酒量を確認しましょう。

夜のうちにお酒を飲むなら、睡眠の2時間前までに終わらせることがいいようです。習慣になっているとやめるのが難しいかもしれませんが、レム睡眠行動障害によって無意識に取り返しのつかない暴力を行ってしまったり、脳の委縮によって認知症になることを考えて、理性での飲酒コントロールを行いたいものですね。アルコールがレム睡眠行動障害の原因になっているかもしれないと、今一度見直すことをお勧めします。

レム睡眠行動障害の原因となりやすい習慣その2:睡眠の質の低下

レム睡眠行動障害に移行する前に、寝つきが悪かったり、いくらでも寝てしまう過眠症などを自覚している人もいます。そういった睡眠の質の低下が原因で、更なる睡眠障害の症状を起こす場合もあるようです。それまでの睡眠の質の低下から、レム睡眠とノンレム睡眠のリズムが崩れやすくなっているのでしょう。ノンレム睡眠は脳の活動低下が起こり、レム睡眠時には脳が活動しています。これを繰り返しているわけですから、身体が寝ている時も脳の刺激が増えたり減ったりしているわけです。

この時の切り替わりに不調が起これば、レム睡眠行動障害につながる可能性も高いのです。レム睡眠中に起こる障害として、睡眠麻痺、いわゆる金縛りが起こったりもします。睡眠の質の低下が長期間続けば、疲労回復ができないだけでなく、脳機能まで影響することになるのです。

習慣その1で紹介したアルコールによっても睡眠の質の低下を招きますし、肥満や口呼吸の習慣から睡眠時無呼吸症候群となり、そのために睡眠不足になっている可能性もあります。すでにレム睡眠行動障害が起こっていれば、それだけでも睡眠不足になりやすいと言えますし、普段からの睡眠の質改善についても専門医に相談することをお勧めします。

レム睡眠行動障害の原因となりやすい習慣その3:ストレス

レム睡眠行動障害を起こすとき、多くの場合が戦う、追いかけられるなどの不快な夢を見ていることが多いようです。不快な夢を見るときは、心も身体も疲れていることも原因となっています。夢は昔から意味を持たせることも多く、自分の心の無意識なところがイメージ化されているとも言われています。夢を見るのはレム睡眠時のみで、脳が活動している時です。

この時に、悪夢や不快感を感じる夢を見るのは、心理的なストレスを抱えている可能性も高いのです。自覚はなくとも、休息が少なかったり、負担が大きいと感じていたり、人間関係に悩んでいると、それが夢となって表れてきます。その夢に反応し、身体まで動いてしまうレム睡眠行動障害は、まさにストレスと戦っている姿なのかもしれません。レム睡眠行動障害で楽しく良い夢を見て大声で笑うこともあるようですが、やはり、追いかけられる、ケンカするなどの場面が多いようです。

レム睡眠行動障害の原因がストレスであれば、ストレスを解消することが一番の改善方法ということになります。とはいえ、ストレスに気づき解消することは容易ではありません。アルコールを控え、有酸素運動などを行うことで身体からスッキリさせてみましょう。そうすることで、自然と心もケアされますよ。

まとめ

レム睡眠行動障害の原因ははっきりしていませんが、誘発する原因は日常的な生活習慣の中にあります。飲酒、睡眠の質の低下、ストレスなどの身体的負担が長期間続くことで脳にも影響するわけです。周囲に迷惑をかけてしまうこともあるレム睡眠行動障害は人生の質さえも変えてしまいます。生活習慣を変化させるのは努力が必要ですが、小さなことからしっかり意識し、症状改善や予防に取り組むようにしましょう。

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