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ホテルのベッド

眠りの質が上がる寝室のライト選びのポイント

寝室

 

寝室は、一日の約3分の1、つまり一日で一番長い時間を過ごす場所になります。深い眠りとスッキリとした目覚めは一日を快適に過ごすために、欠かせないものです。そのためには、質の良い睡眠を得られる寝室づくりが大切です。

こちらでは、眠りの質が上がる寝室のライト選びのポイントを紹介します。

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安眠を誘う寝室のライトを考える

照明と睡眠の関係

ベッド

光はまぶたを閉じていても目に入ってきます。その光は網膜に当たり視床下部に到達します。そこで朝が来たと判断して、睡眠ホルモンであるメラトニンの分泌をストップさせます。夜になっても強い光にさらされているとメラトニンの分泌がストップされ、睡眠が照明によって障害されるわけです。

その為、夜は照度を下げる工夫が必要です。そうしないと寝つけなくなったり、浅い眠りになってしまうことになります。寝る前はうす暗い中でリラックスして過ごしましょう。そうしているうちに、うす暗さに反応して、視床下部からメラトニンが多く分泌されてきます。そして眠気が出てきて、自然に深い眠りへと入っていくことが出来ます。

明るさの設定

安眠の為には強い光は避ける必要があります。スポットライトのような、一定の方向に強い光を放つものは体を目覚めさせてしまいますので、避けないといけません。シェードタイプの照明器具なら光を優しく包んでくれます。シーリングライトなら調光機能の付いたものがオススメです。

また、電球の色合いの選択も大切です。寝室のライトには、白く輝く蛍光灯ではなく、やわらかい白熱灯の照明を選びましょう。赤みのかかった白熱灯の明かりはソフトで落ち着いた雰囲気を演出してくれるので、リラックス効果が期待できます。シーリングライトにしても、中の蛍光灯を電球色にするだけで、ずいぶん雰囲気が変わります。

真っ暗だとダメ?!

夜間、月明かり程度の0.3ルクス以上になると睡眠の質が低下するそうですが、真っ暗にするのも良くないそう。暗闇の場合でも睡眠の質が低下するという実験結果があります。これは心理的な不安が増すためだと考えられます。また、真っ暗だと夜中に起きた時に危険なので、フットライトなどを利用して多少の明るさは保ったほうがよいでしょう。

寝室のライトを選ぶ

寝室のライト選びの基本

まず考えたいのは、寝室は寝るだけの場所とするか、読書やテレビを見たりするのか、です。真っ暗にして寝るのか、真っ暗だと寝られないのかもポイントです。これがライトを選ぶうえで最も重要な点です。また一人で眠るのか子供やパートナーも一緒なのか、なども考慮する必要があります。

寝室のライトの器具

寝室のライトを選ぶ時、まず器具を選択しないといけません。メインのライトのほかに、スタンドやテーブルライトなどで補助照明を取ると良いでしょう。眠りに入るときは、部屋全体のライトは消して、明るさのコントロールできるスタンドなどで照明し、ゆっくりと眠りに入る環境を調えます。

器具の種類

  • シャンデリア
  • シーリングライト
  • ブラケット
  • フットライト
  • スタンド

設置場所

照明はベッドから離れたところに置きましょう。寝室全体をぼんやりとした灯りで照らすように置くと効果的です。また、光源が直接目に入らない間接照明や足元だけを照らしてくれるフットライトを使用するのもよいでしょう。壁や床を照らすような暖色系の間接照明器具を使うと部屋自体が落ち着いたムードになり、眠りに落ちやすくなります。

寝室と書斎が一緒の場合

仕事をするときに電球色では集中して仕事ができにくいです。その場合はシーリングライトに昼白色や昼光色などを利用しても良いですが、眠る30分前にはシーリングライトは消しておきましょう。スタンドや間接照明などのあかりだけにしておく事で、眠る前に体がリラックスモードに入る事ができます。

オススメのスタンド

ottostyle.jp フロアランプ
北欧風デザイン照明。電球色のLED電球を使用すると柔らかく暖かな雰囲気を作り出します。値段もリーズナブルで寝室、さらにリビングにもオススメ。

ガラスシェードアッパーライト/UpperLight-G
スタンダードなアッパーライトです。シンプルなデザインなので、どんなお部屋にもマッチします。

 
調光テーブルランプTobo(トボ)
磁器シェードが優しく光るテーブルランプです。ぼんやりと光を通し、磁器ならではの灯りがお部屋を包み込みます。無段階調光式で明るさも調節できて便利。

まとめ:安眠を誘う寝室のライトを選ぼう

安眠の為には強い光は避ける必要があります。夜になっても強い光にさらされているとメラトニンの分泌がストップされ、睡眠がライトによって障害されます。寝室のライト選びのポイントをおさらいしておきましょう。

  • メインのライトは白熱灯か電球色を選ぶ
  • 眠りに入るときはスタンドなどの補助照明を使用する
  • スポットライトのような強い光は避ける
  • 真っ暗にするのもダメ

この記事を参考に、睡眠の質をアップさせてくださいね。

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