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寝起きの女性
寝起きの女性

生理前の眠気を改善しよう!生理前の眠気の原因と対策方法

寝起きの女性

「生理前は寝ても寝ても眠い…」「生理が近づいてくると異常な眠気に襲われる…」あなたはこのようなお悩みをお持ちではないでしょうか?

生理前に眠気を感じるのは、あなただけではありません。生理前の女性は、黄体ホルモンと呼ばれる眠気を引き起こすホルモンを多く分泌するため、異常な眠気を感じるのです。この黄体ホルモンによる眠気を緩和することで、生理前の眠気を緩やかにすることができます。

本記事では、生理前に眠気が起きる原因と対策方法についてご紹介します。是非参考にして頂き、生理前の日でも充実して過ごせるようにしましょう。

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1.生理前の眠気の原因

生理前の眠気は、「プロゲステロン」という眠気を引き起こす作用のある黄体ホルモンが多く分泌されることで起こります。

生理前の眠気の原因を理解するためには、黄体ホルモンが分泌され、眠気を引き起こすまでの流れを理解することが必要です。

以下の項目で、黄体ホルモンの分泌の流れ、眠気作用がおこる仕組みについて見ていきましょう。

1−1.黄体ホルモンが分泌される流れ

まず、生理前の眠気の原因を理解するために、眠気を引き起こす黄体ホルモンが分泌されるまでの流れについて見ていきましょう。

黄体ホルモンの分泌の流れは、女性の月経の周期と密接に関わっています。ある女性の月経の周期が4週間であった場合、女性の身体の状態は次の2つの状態に分けることができます。

  • 月経から排卵までの約2週間:「 卵胞期
  • 排卵から月経までの約2週間:「 黄体期

また、同様に女性には生理の周期があり、「低温期」と「高温期」に分けることもできます。一般的には、低温期は月経の卵胞期にあたり、高温期は月経の黄体期にあたります。排卵は、多くの場合低温期から高温期に変わる境目の時期に起こります。そして、排卵が行われることで、月経の黄体期に入っていきます。

「排卵」を行う目的は受精にあります。そのため、排卵が行われた後の黄体期では、 女性の身体は、受精卵が着床しやすいように子宮内の膜がふかふかの状態になっていき、妊娠しやすい状態になります。この役目を担っているのが、黄体ホルモンと呼ばれる「プロゲステロン」なのです。

そして、この黄体ホルモンの作用の一つに、眠気を引き起こす作用があるため、生理前の多くの女性は強い眠気に襲われてしまうのです。月経に関連する眠気は、総称として「月経前症候群」と呼ばれ、次のものがあります。

  • 月経前不眠症:月経前に眠れなくなる
  • 月経関連過眠症(月経前過眠症) : 月経前に強い眠気に悩まされる
  • 閉経時不眠症:閉経前後に眠れなくなる

ここまでで、生理前の眠気を促す黄体ホルモンが分泌されるまでの流れについて見てきました。次の項では、黄体ホルモンがなぜ眠気を促すのか、その仕組みについて見ていきましょう。

1−2.黄体ホルモンによる眠気

黄体ホルモンによる眠気は、黄体ホルモンの作用である「 体温の上昇 」と「 催眠作用 」によって引き起こされています。

「体温の上昇」は、卵胞期に比べ、一日の中の最低体温と最高体温の差を小さくします。
人は体温が下がる時に眠気が起こり、体温が上昇するにつれて覚醒していきます。最低体温と最高体温の差が小さくなることが、睡眠と覚醒の境目を曖昧にすることに繋がり、結果として日中の眠気を引き起こす原因となります。

「催眠効果」は、プロゲステロンが分解された「アロプロゲステロン」の作用によって引き起こされます。アロプロゲステロンは、脳の「ガンマ・アミノ酪酸」の働きを助けます。ガンマ・アミノ酪酸の作用の一つに催眠効果があるため、プロゲステロンが多く分泌される生理前には強い眠気が起こるのです。プロゲステロンの催眠効果は、一般的な睡眠薬であるベンゾジアゼピン系睡眠薬と同程度の効果を持っていると言われています。

また、黄体ホルモンによる月経前症候群の作用には、眠気だけでなく次のような症状をもたらす場合もあります。

  • 下腹部痛
  • 頭痛
  • イライラ
  • 急な不安
  • 胸の張りなど

ここまでで、黄体ホルモンによって眠気がもたされる理由について確認してきました。次の項では、実際に生理前の眠気にどのように対処すれば良いのかについて見ていきましょう。

2.生理前の眠気の対処方法

生理前の眠気に対処するためには、「 規則正しい生活習慣 」を身につけることが大切です。

生理前の眠気は、多くの女性に訪れる自然なものです。しかし一方で、生活習慣や生活リズムの乱れによる眠気と重なってしまうと、より強い異常な眠気に襲われるようになってしまいます。そのため、生理前の眠気を緩やかにするためには、規則正しい生活習慣を身につけることが大切なのです。

規則正しい生活習慣、生活リズムを身につけるために次の行動を実践してみましょう。

  • 起床時間は一定にする
  • 就寝前2時間以降はスマートフォンやPCなどの強い光の刺激を避ける
  • 運動の習慣を身につける
  • 朝起床したら太陽の光を20分以上浴びる
  • 生理前はカフェインを含む飲み物の摂取は避ける:精神的不調を促進する可能性がある

より詳しい方法について知りたい場合は、今晩から安眠しよう!4つのステップでばちっと安眠する方法の記事を参考にして下さい。

また、睡眠日誌をつけることやサプリメントを利用することも、生理前の眠気の対策の一つとして有効です。
睡眠日誌を利用する場合は、以下の手順を実行してみて下さい。

  1. 基礎体温の記録をする
  2. 睡眠日誌をつけ、どの程度の周期でどのような眠気が起こるのかを記録する
  3. 基礎体温と睡眠の関係性を理解する
  4. 自分がいつ頃眠気を感じるのかを知っておくことで、不安を軽減できる

サプリメントを利用する場合は、次のものがお勧めです。

  • 医師が処方する漢方薬
  • 鉄分:貧血対策
  • ビタミンB6:女性ホルモンの活性化
ネイチャーメイド アイアン 80粒
大塚製薬
売り上げランキング: 717

まとめ

ここまでで、生理前の眠気の原因と対処方法について紹介してきました。生理前の異常な眠気というのは、女性特有の一つの辛さでもありますよね。生理前の眠気は、黄体ホルモンによって引き起こされています。対処するためには、生活習慣を改善することやサプリメントを利用することが大切です。

是非本記事を参考にして頂き、生理前の強い眠気を緩やかにして、充実した毎日を手に入れて下さい。あなたの元気な笑顔に本記事が少しでもお役に立てれば幸いです。

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