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寒気、冬、男
寒気、冬、男

寒くて眠れない時におすすめの冬寝具の使い方

寒がる男

冬の寒さのせいでよく眠れないという人は、冬寝具の使い方を工夫してみませんか。寒さが刺激となる冬は、夏以上に寝具への工夫が快眠のポイントとなります。冬によく眠れたという状態になるには、布団の中の温度と湿度が関係しています。

寒くて眠れない時におすすめの冬寝具の使い方を紹介します。冬の寒さに邪魔されず気持ちよく寝るために、ぜひ実践してみてください。

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熟睡できるパジャマの使い方

雪と犬

寒くて眠れない時は、どうしても厚着をしたくなりますが、これは熟睡のためにはよくありません。生地が分厚い素材だったり、着込み過ぎたりすると、スムーズに寝返りができず、肩コリや腰痛、疲れが残るなどの原因になります。
寝返りには、腰や背骨のゆがみの調節、筋肉の疲労回復、布団の中の温度や湿度の調節、血液循環の促進、眠りのリズムの調整など、多くの役割があります。

パジャマの上にカーディガンや上着などを重ね着して眠る人もいますが、その厚みで寝心地が悪くなったり、睡眠中に無意識に寝返りを打つのを制限してしまったりして、ぐっすり眠ることができません。また、汗が蒸発しにくくなり、身体の熱が発散されず寝苦しくなります。

パジャマは薄手のもので、生地は汗を吸って温度や湿度を調節してくれる綿やウールのガーゼがおすすめです。

羽毛布団の使い方

暖かく眠れるようにするには、冬寝具としておなじみの羽根布団の工夫も大切です。
羽根布団は、羽毛が平均化され多くの空気を含むと、保温力がアップします。したがって、眠る前に軽く羽毛をほぐしたり押したりして、羽毛の中の空気を入れ替えるようにしましょう。

また、羽毛布団を長持ちさせるために、裏表、上下をまんべんなくローテーションさせて使用するのもコツです。同じ部分だけを使用していると傷むのも早まります。

より温かく羽毛布団を使用するには、身体の上に直接かけるようにしましょう。羽毛布団は体温が伝わるとダウンがふくらみ、温かさが増します。体温の熱を外に逃がさないようにするには、羽毛布団の上に毛布やタオルケットをかけるようにします。この時、羽毛布団の上にかけるものは、できるだけ軽いものがいいです。重いものだと羽毛布団がつぶれてカサが減り、保温性も低下しますし、寝返りも打ちにくくなります。

ベッドで寝ている人は、床からの距離が離れていますので、ベッドの大きさよりもワンサイズ大きい羽毛布団をかけると安定感が増します。このことで、睡眠中の寝返りでの布団のずれ落ち防止や、肩口や下からの冷気の侵入を防いで保温効果を高めることができます。

敷布団の使い方

寒くて眠れない時には、掛け布団やパジャマなどの枚数を増やすことを考えますが、敷布団にこだわることをおすすめします。
寝床の熱のほとんどは敷布団を通して逃げていきます。また、寝床の保温の6割が敷布団、4割が掛け布団が担っていると言われています。どんなに上質な羽毛布団を使っていたり、何枚も掛け布団を重ねたりしていても寒さを感じる人は、腰や背中の保温が十分でないということが考えられます。

畳やフローリングに敷布団を置いて寝ている人は、敷布団1枚だけだと熱が逃げやすくなります。冬はもう1枚敷布団を重ねましょう。また、その上にタオル地や保温効果の高い敷きパッドを敷くとより効果が高くなります。

ベッドや通気性のいいマットレスで寝ている人は、少し厚い保温力のあるダウンやウール、ムートンパッドを重ねて使用すると、温かさが増します。

さらに温かさをアップさせたい場合には、布団乾燥機がおすすめです。就寝前の15~30分温める目的で布団乾燥機を使うと、布団の中を快眠温度の33℃まですぐに温めることができ、ふかふかの布団で眠ることができます。

湯たんぽの使い方

布団に入った時にひんやり感があって眠れないという人は、事前に布団の中をあたためておくことがポイントです。そんな時に活躍するのが湯たんぽです。湯たんぽは一定の温度を加温し続ける電気毛布とは異なり、時間の経過とともにお湯がゆっくり冷めていきますので、熟睡するために必要な睡眠中の体温低下を邪魔しません。そのため、自然に体温調節ができるような環境を作ることができます。
就寝30分前に湯たんぽにお湯を入れて、布団の真ん中にパジャマと一緒に入れておきましょう。

この時、大切なことは、足元ではなく、布団の真ん中に入れることです。真ん中に入れることで布団全体が優しく温まり、血流を巡らせる内臓がある内臓も温められます。

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まとめ:寝具を上手に工夫して、温かく眠れるようにしよう

冬の寒さで熟睡できないという人は、敷布団や掛け布団、パジャマ、湯たんぽを上手に工夫して使い、より保温性のある眠りができるようにすることが大切です。

パジャマは薄手にし、温かくて軽い羽毛布団に保温力の高い敷布団を使い、さらに湯たんぽで布団を温めて、寒い冬の夜を乗り切りましょう。

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