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日光を浴びてセロトニンを活性化!目覚めを良くする5つの方法

青空

日光をあびると、脳内のセロトニンが活性化され、朝の目覚めや憂鬱な気分を解消させてくれる効果が期待できます。

なぜなら、脳内の神経伝達物質の一つである「セロトニン」は精神の安定に深く関わっており、日光はその「セロトニン」を活性化させてくれる役割があるからです。

日光を浴びず、セロトニンの分泌が減ると、おのずと不安感や鬱な気分が高まってしまうことになります。事実、日照時間の少ない国や地域には、鬱病を患っている人が多いという報告があります。セロトニンが他地域より減少していることが原因と言っていいでしょう。

そこで本記事では、脳内神経伝達物質「セロトニン」を、日光を浴びることでいかに多く分泌できるかを紹介していきたいと思います。

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寝覚めの悪さや不安感はセロトニン不足が原因

朝顔

朝なかなか起きられない、また夜も寝付きが悪いという人は、現代の世の中では沢山いることと思います。そういう人たちに確認したいのは、1日の中でどのくらい日光を浴びているかということです。

日光を浴びるということは、実は人間の寝覚めや精神状態にとても深く関わっているのです。脳内の神経伝達物質である「セロトニン」は、精神の安定に関わる働きをしており、この「セロトニン」の分泌が減ると不安感や鬱な気分が増してしまうということが研究により実証されています。

現に、緯度の高い国や地域、日本でも雪国などは冬の期間が長く、日照時間が1日の中で少ないため、鬱病患者が増えるという統計が出ています。これらから考えても、日光を浴びることが少ないとセロトニンを分泌できず、精神的に不安定になりやすいという風に裏付けられていると言えるでしょう。

また、逆に夜の寝付きの悪さも同様の理由から発症していることだと言えます。夜中になっても明るい電灯をつけて本を読んだりして夜更かしをしていると、なかなか眠くなりませんよね。それは、眠気や目覚めに深く関係しているホルモンの一つ「メラトニン」がなかなか分泌されず、眠気が訪れないということになります。パソコンやテレビはなおのこと、電光を発しているので、眠気はさらに訪れなくなります。

なお、朝の目覚めを促すことを考えても、ずっと真っ暗な状態の部屋—雨戸で締め切った状態で朝を迎えても室内は真っ暗なので、日光が部屋の中まで入ってこず、目覚めに必要な日照度を得ることができません。このような状態で就寝・起床を繰り返していると、冒頭で述べたような「朝はなかなか起きられず、夜は寝付きが悪い」という症状が出てくるというわけです。

日光を浴びて睡眠の質を向上させよう

寝覚めの悪さ、寝付きの悪さの原因は、上記で述べたように日照時間が決め手ということが分かりました。

では、出来るだけ多くのセロトニンを分泌させる=日照時間を確保するためにはどうしたらいいのか。ずばり、上記で述べた生活スタイルの逆をする、ということが解決に導くことになるでしょう。

夜はできるだけ本やパソコンに夢中になって夜更かしをするのではなく、電灯を消して就寝する、そして朝は雨戸を開け、日光が入るようにすることが大切です。

また、セロトニンを分泌するのに重要なのは、時間帯と言い換えることもできると思います。重要なのは、朝や日中に沢山日光を浴びるということ。また、セロトニンは無限に増える訳では無いので、1日に30分ほど、眠気のホルモンであるメラトニンから切り替わる朝のタイミングに浴びる、ということがポイントです。

日照時間を増やす具体的な方法

上記に、夜は電灯を消して就寝、朝は起床し、日光が入るようにすることが目覚めを良くすると紹介しました。ここでは、具体的にどのようにしたらいいかを考えていきましょう。

まず、日光が入りやすいように織り目の粗いカーテンにしましょう。そして、できるだけ窓辺に近い場所にベッドを置き、そこで寝起きすることを心がけると、自然に日光を浴びやすい環境にできると思います。このように朝、自動的に日光に照らされる環境作りをすれば、セロトニンは分泌されやすくなり、朝の目覚めは良くなることでしょう。

また、朝や日中に日光を浴び、セロトニンを分泌することが大切と紹介しましたが、より効果的にするために、朝起きたら庭やベランダに出て朝ご飯を食べる、また、通勤時に、地下鉄一駅分を歩いてみるなど、工夫をしてみるのもいいでしょう。そうすれば、よりセロトニンとメラトニンの分泌を効果的なものにすることができるはずです。

まとめ:日光とセロトニンを活用して心身を健康に保とう

これまで、日光とセロトニンの関係、朝の目覚めを良くする方法、精神状態を安定に導く方法を見てきました。最後にもう一度、そのポイントを確認しましょう。

  • 夜は夜更かしせず、電灯を消して寝る
  • 寝る前にパソコン、テレビを見ない
  • 日光が当たりやすい部屋作りを心がける
  • 朝はきちんと起床する
  • 日光を浴びるために、朝、庭で過ごしたり、通勤時に歩いたりする

1日の生活スタイルを、早寝早起きするよう心がけていれば、自ずと朝の目覚めや就寝状態、精神状態まで良くなること間違いなしです。

昔から人は、日没ともに休む、という生活を営んできていることから分かるように、太陽と同じように活動するのが人間には一番適していることは明らかです。現代人は、夜、昼間と同じように活動しなければいけないことも多いのが現状ですが、

できる限り生活リズムを整えることで、より健康な体を維持できるのです。自分で生活を整えることを心がけ、心身共にヘルシーな状態を維持できるようにしたいものですね。

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