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不眠症対策として重要なセロトニンとメラトニンの関係

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不眠症を解消するためにはメラトニンとセロトニンの活動に着目することが重要です。メラトニンは副交感神経を優位にして睡眠を促進させますが、メラトニンのもととなるのはセロトニンです。そのため、メラトニンの量を増やすためにはセロトニンの量を増やして、かつ、分泌を活発にすることが重要となります。

本稿ではセロトニンとメラトニンの関係についてまとめています。不眠症の方がメラトニン・セロトニンの働きをご理解される上でご参照いただければ幸いです。

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不眠症解消に大切なメラトニン

深夜

メラトニンという物質をご存知でしょうか?メラトニンは、脳で作られる神経伝達物質です。神経伝達物質とは、神経と神経のあいだに立って情報の伝達をするために働く物質をいいます。

メラトニンは不眠症改善のためにとても大きな役割を果たします。即ち、メラトニンは、自律神経のうち、副交感神経の活動を優位として精神のリラックスをもたらし、眠気を誘います。そのため、メラトニンの生成・分泌が正常であれば、睡眠に入りやすく、不眠症も改善されることとなります。このように不眠症解消のためにとても役立つ神経伝達物質がメラトニンです。

メラトニンが睡眠を促す物質であることはよく知られており、メラトニンのサプリメントなども販売されています。不眠症の方でメラトニンのサプリメントを利用される方も多くおられます。

メラトニンを作るセロトニン

このようにメラトニンは睡眠を促す神経伝達物質であり、不眠症の改善などに大きな効果をもたらします。また、メラトニンは、サプリメントなどの形で摂取することも可能です。ただ、できるのであれば、自然なかたちでメラトニンが生成・分泌されることが正常な生理活動という意味からも、また、コストの面からも望ましいということができます。

メラトニンを生成する物質はセロトニンという物質です。セロトニンも神経伝達物質の一つです。セロトニンは一時期、テレビなどでも積極的に取り上げられ、精神的なリラックスをもたらす神経伝達物質として「幸せホルモン」などと呼ばれています。

そのため、セロトニンは精神的をリラックスさせる神経伝達物質として有名となっている面がありますが、実はメラトニンを作る物質となり不眠症改善に役立つ物質でもあります。平たく言えば、セロトニンはメラトニンの原材料ということになります。

そのため、セロトニンを生成することがメラトニンの生成につながるということができます。そして、セロトニン・メラトニンを増やすことがひいては不眠症の改善につながります。

セロトニンを増やすためには

セロトニンは自然サイクルや食べ物(食材)を活用することによって、その生成量を増やすことが可能です。具体的には以下のような方法でセロトニンの量を増やし、ひいてはメラトニンの量を増やすことにつながります。

朝日を浴びること

セロトニンの分泌量を増やすためには、朝、太陽の光を全身で浴びることが効果的です。太陽の光を浴びるとセロトニンが分泌されリラックスした精神状態を回復することができます。また、分泌されたセロトニンは夜にはメラトニンとなります。そのため、朝、太陽の光を浴びることはセロトニンの分泌量を増やし、ひいてはメラトニンの分泌量を増やすことにつながります。

なお、悪天候で太陽が出ていない朝は、電気・照明の光を目一杯浴びることでもセロトニンの分泌量は促進されます。

トリプトファンを摂取すること

セロトニンは太陽の光を浴びることで分泌量が増えますが、セロトニン自体は、実は体内では生成することができません。セロトニンは必須アミノ酸であるトリプトファンという物質により生成されます。

そのため、セロトニンの絶対量を増やすためにはトリプトファンを含む食材を摂取することが重要となります。トリプトファンを含む食材としては穀類、豆類や乳製品、魚などが代表的なものです。例えば、ご飯に納豆、そしてお味噌汁の組み合わせはセロトニン生成のためにとても良い組み合わせということができます。

このように規則正しい食事によりトリプトファンを摂取してセロトニンの生成を促すことがメラトニンを作りだし、ひいては不眠症を解消することにつながります。

このようにセロトニンとメラトニンはコインの裏表であり、その原材料となるのはトリプトファン、積極的に作用を促すのは太陽の光ということができます。

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セロトニンとメラトニンの関係のまとめ

以上、本文で述べましたセロトニンとメラトニンの関係についてのポイントをまとめますと以下のようになります。

  • 不眠症を解消するためにはメラトニンという神経伝達物質が重要となります。メラトニンは副交感神経の働きを優位にして睡眠を促進させる働きをします。
  • メラトニンの材料となるのはセロトニンという神経伝達物質です。セロトニンの分泌を促進させるためには太陽の光を浴びることが効果的です
  • さらに、セロトニンを作り出すのはトリプトファンという必須アミノ酸ですので、トリプトファンを多く含む豆類や穀類、乳製品、魚などを食べることでセロトニン・メラトニンを増やすことにつながります

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