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睡眠障害はうつ病の初期症状、早期覚醒に注意!

早朝

早期覚醒という言葉をご存知でしょうか?

朝、自分が起きようと思っていた時間よりも早く目が覚めてしまいそのまま眠れない症状の事をいいます。

お年寄りに多くみられるこの症状ですが、若い方でも早期覚醒でお悩みの方は少なくなく、うつ病の典型的な症状の一つと言われています。

早期覚醒や不眠症の原因となる自律神経失調症のお話です。

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早期覚醒には2つのパターンがあります

老人性早期覚醒

夜明けの海

睡眠の時間帯は30代の後半~40代にかけて変化が訪れると言われています。加齢に伴い睡眠力は落ちていき眠りが浅くなります。しかし睡眠時間は短くなっても、ある程度の年齢で熟睡さえできていれば睡眠障害とは言えません。加齢と共に朝が早くなるのは自然な事と言えます。

うつ病による早期覚醒

うつ病による早期覚醒には注意が必要です。うつ病の初期段階では自覚症状が少なく、放っておいている間に睡眠のパターンが変化していきます。しだいに早期覚醒以外にも入眠障害や中途覚醒などの様々な睡眠障害を引き起こし、生活のパターンが崩れていきます。

早期覚醒や中途覚醒、入眠障害などにより崩れていった睡眠パターンは日中の眠気や倦怠感などを引き起こしやがて生活に支障をきたすようになり、本人もうつ病を自覚せざるをえなくなっていきます。

うつ病による早期覚醒の原因

こういった早期覚醒などの睡眠障害は自律神経と大きな関わりがあると言われています、いわゆる自律神経失調症です。

この体のあらゆる機能をコントロールしている自律神経は、交感神経と副交感神経という二つの神経で成り立っています。

交感神経

交感神経は通常起きている間に優位に働いている神経です。交感親権が活発な間は体が緊張状態にあり活動的になっています、心拍数や血圧は上昇し体内の器官も活発になります。

副交感神経

副交感神経は寝ている間に優位に働いている神経です。心拍数は遅くなり血圧も下がります、また瞳孔も収縮し体内の器官はリラックスした状態に入ります。

自律神経失調症による睡眠障害

早期覚醒や中途覚醒により意図した時間よりも早く目が覚めてしまうという事は寝ている間も交感神経が活発になってしまっているという事です。

自律神経のコントロールが上手に行えていないという事は、逆に日中に副交感神経が活発になってしまい、頭がぼんやりしてしまったり、眠気や倦怠感を感じるという事もあり得ます。

主な原因は?

早期覚醒を引き起こしてしまう自律神経の乱れは多くの場合ストレスが原因であると考えられています。

ストレスによって睡眠時にリラックスするはずの脳や体がリラックス出来ない状態が続くと早期覚醒を引き起こしてしまう可能性があるのです。

早期覚醒を招いてしまうストレス

早期覚醒や中途覚醒などの睡眠障害に悩まされている方はこんなストレスに心辺りがあるのでは?

  • 会社での立場上のプレッシャーなどにより常に緊張状態にある。
  • 日々の生活に不安がありそこから睡眠前も考え事ばかりしてしまう。
  • 腹の立つ出来事が多くて常にイライラしている。
  • いつも仕事の事ばかり考えていて仕事とプライベートの折り合いがつかない。

人はこういったストレスに対してなかなか自覚症状をもてないものです、はたから見れば力が入りすぎてしまっているのが一目瞭然でも本人は日常をただやり過ごしているだけという事が少なくありません。そのような日常のストレスはやがて自律神経を乱し、早期覚醒などの睡眠障害をきっかけにうつ病を引き起こしてしまいます。

早期覚醒防止にはストレスを解消する習慣を

以上のようにストレスは早期覚醒や中途覚醒、その他の睡眠障害、果てはうつ病などの原因となる厄介なものです、日々のストレスを上手く解消していけるような習慣を身につけるようにしましょう。

特に早期覚醒などの睡眠障害に対しては就寝前に心身をリラックス状態に持っていくことが重要です。就寝前の精神状態をリラックスさせるのに効果的な事を幾つかご紹介します。

  • 就寝前一時間はパソコンや携帯の画面を見ない
  • 就寝前の数十分を蛍光灯ではなくキャンドルなどの間接照明で過ごす
  • 就寝一時間ほど前にカモミールなどの鎮静効果のあるハーブティーを飲む
  • 就寝前にストレッチやヨガなどで体をリラックスさせる
  • アロマオイルなどアロマテラピーで精神をリラックスさせる

パソコンや携帯の液晶画面は覚醒を起こし入眠障害を起こすと言われています、就寝一時間前はなるべく画面を見ないようにしましょう。ストレッチやヨガも一日緊張していた体をリラックスさせ質の高い睡眠を得るのにとても効果的です。ハーブティーには鎮静作用のあるものが多くあるので睡眠一時間ほど前に飲むと安眠に効果があると言われています。

他にもリラックス方法は人それぞれなのでご自分でリラックス出来る環境を見つける事は早期覚醒などの睡眠障害を起こさない為にもとても重要です。

自律神経にやさしい音楽
メンタル・フィジック
デラ (2007-07-25)
売り上げランキング: 386

早期覚醒に注意のまとめ

  • 早期覚醒とは意図した時間よりも早く目が覚めてしまう現象
  • 早期覚醒の原因の多くはストレスによる自律神経の乱れ
  • 自律神経をの働きを正常化させるには就寝前にストレス解消を解消して質の高い睡眠を

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