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快適な睡眠を取り戻そう!うつ病による早期覚醒3つの対処方法

うつの男

最近では、ごく一般的な病気として認知されている「うつ病」、現代の世の中で多く人が患っているといわれています。心の風邪とも呼ばれるうつ病は、世界の約1億2000万人の方が患っているということが、WHO(世界保健機関)の調べによりわかっています。

そして、うつ病の症状はさまざまですが、その症状の1つとして多くの方にみられるのが「睡眠障害による早期覚醒」です。早期覚醒とは、文字通り、睡眠中に覚醒してしまい早くに目が覚めてしまうという症状です。この症状があらわれると、生活に大きな支障をきたしてしまいます。そこで本記事では、うつ病による早期覚醒とはどのようなものか、また早期覚醒の症状があらわれたときに試してほしい3つの対処方法をご紹介します。現在、うつ病による早期覚醒に悩まされているという方は、本記事をぜひ参考にしてくださいね。

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早期覚醒とはこのような症状

寒気のする男

早期覚醒とは大きくいうと、夜中のかなり早い時間に目が覚めてしまうことです。眠りたいのに眠ることができず、十分な睡眠をとっていないにもかかわらず目が覚めるのはとても辛いですよね。更にうつ病を患っている場合、目が覚めてしまうと、日ごろの不安や嫌な出来事などを思い出してしまい余計に眠れなくなってしまいます。

眠りたくても眠れなく不安な気持ちに支配され、布団の中で辛い気持ちになってしまう早期覚醒は、うつ病を患っている方のとても深刻な症状といえるでしょう。そして早期覚醒が慢性化すると、精神面だけでなく身体にも影響がでてきてしまうのです。次に、うつ病による早期覚醒の弊害についてご説明します。

うつ病による早期覚醒の弊害

うつ病による早期覚醒の症状が慢性化すると、睡眠そのものが不規則となり、体調を崩してしまいます。私たちの身体には、体内リズムというものがあります。体内リズムとは、朝に日が昇ると目が覚めて活動的になり、夜日が沈むと身体の温度が下がり眠たくなるという身体のリズムです。私たちの身体は体内リズムがあることで夜眠たくなり、身体や脳をしっかりと休めているのです。

うつ病による早期覚醒が慢性化すると、毎日真夜中に目が覚めてしまい体内リズムが崩れてしまいます。すると身体や脳を休めることができなくなり、疲労が身体からとれず体調を崩してしまう可能性がでてきます。体調を崩してしまうと、よりうつ病を悪化させることも考えられるため、注意が必要なのです。

上記のように、うつ病による早期覚醒は慢性化すると大変です。早めの対処が必要といえるでしょう。次に、うつ病による早期覚醒の対処方法にてついてご紹介します。

うつ病による早期覚醒3つの対処方法

うつ病による早期覚醒の症状がある場合、対処方法として次の3つがあげられます。

  • セロトニンを増やす
  • 寝やすい環境をつくる
  • 専門の医師へ相談する

では次に、上記の3つの対処方法について詳しくご案内します。

セロトニンを増やす

セトロニンは、神経伝達物質として私たちの身体で分泌される物質です。このセロトニンは、睡眠に必要なメラトニンの材料にもなるとされています。そのため、セロトニンを増やすことで早期覚醒を防ぎ深い眠りを得ることができるでしょう。また、セロトニンは精神を安定させる働きもあるので、うつ病の治療にも適しています。セロトニンを増やすには、ウォーキングなど一定のリズム運動をすることが効果的です。また、朝起きたら太陽の光をしっかりと浴びたり、深呼吸を大きくするなどの方法もあります。

寝やすい環境をつくる

ご本人にとって深い眠りにつきやすいような環境を作ることは、とても大切です。その環境は人それぞれですが、例としてアロマテラピーを焚いて良い香りに包まれたり、布団や枕、寝具などをご自身の好みに合わせ質の良いものにする方法などがあげられます。抱き枕を用意するなんていうもの良いですね。ご自身にとって心地よいと感じる環境を作ることが、早期覚醒を防ぎ安眠対策に適しているといえるでしょう。

専門の医師へ相談する

どうしても眠ることができない場合は、専門の医師へ相談するのも1つの方法といえます。うつ病を患っている方の中には、ご自身に自覚の無い場合もあります。そのため夜中に目が覚めて眠れないのが、うつ病が原因であるということにも気づいていない方もいらっしゃるようです。早期覚醒だけではなく、うつ病そのものを克服するためにも、病院へ行き専門の医師へ相談することは、とても大切なことだといえるでしょう。

不安・心の疲れがスーッと消える脳内セロトニン活性法 (だいわ文庫)
有田 秀穂
大和書房
売り上げランキング: 164,186

まとめ:目が覚めてしまったら無理をせず

本記事では、うつ病による早期覚醒とはどのようなものか、また早期覚醒の症状があらわれたときに試してほしい3つの対処方法をご紹介してきました。もう一度その3つの方法をおさらいしましょう。

  • セロトニンを増やす
  • 寝やすい環境をつくる
  • 専門の医師へ相談する

もし夜中に早期覚醒してしまったら、寝ようとしてそのまま布団に入ってしまいがちです。そして辛い記憶などを思い出してしまい、うつの症状に陥ってしまいます。夜中に目が覚めてしまったときは、いっそのこと起きてしまうのも1つの方法です。そして次の日は、早めに布団に入ると良いでしょう。そして本記事を実行し、徐々に早期覚醒の症状を和らげていってくださいね。そのために本記事がお役に立てれば幸いです。

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