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眠っている男性
眠っている男性

あなたが睡魔に襲われる3つの原因

睡魔がきた男

人にとってとても大切な睡眠。一日仕事や家事、学校などを終えてベットに入ったときに眠気を感じ自然に眠りにつく、そのように眠るのが理想的ですよね。

しかし、昼間、仕事や家事をしている最中、学校で授業を受けている最中眠気に襲われたとき、その睡魔と闘うのはとても辛いことだと思います。

では、なぜ夜寝る前ではなく、日中活動的になっているときに人は睡魔を感じるのでしょうか?その原因は、人によりさまざまです。しかし、自分自身の睡魔の原因をつきとめることで改善方法は見つかるかと存じます。本記事では、人が睡魔を感じる3つの原因と改善方法についてご案内します。

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眠気にも種類があった!

夜景

1日24時間のうち、人はさまざまなときに眠気を感じますよね。その眠気には、次の2つの種類があるといわれています。

自然と感じる生理的な眠気

人は一日何もしていなくても自然と眠くなります。それは、起きてる間活発に活動した脳を、休ませて回復させるためだといわれています。

また寝ている際、人の体は、肌を再生させたり怪我を回復する成長ホルモンをたくさん分泌しています。これらは、自分の体を守るため自然に感じる、生理的な眠気といえますね。また、消化器官など体の働きが原因になっている眠気も生理的な眠気といえるでしょう。

何らかの要因がある眠気

夜遅くまで起きており睡眠時間が不足していると脳は疲れ、眠気をもよおします。

また、過ごしている部屋が暖かかったりすると体の血流が良くなり、眠たくなります。このような何らかの二次的な要因により睡魔に襲われることもありますよね。

上記2つのうち「自然と感じる生理的な眠気」は、通常人が眠くなる夜に起こるので、何も問題はありません。しかし、昼間に感じる眠気は「何らかの要因がある眠気」に当てはまる可能性が高いといえるでしょう。では次に、その原因について詳しくみていきましょう。

日中睡魔に襲われる3つの原因

昼間、睡魔に襲われる場合、大きくわけて次の3つが原因といわれています。

  • 睡眠不足
  • 偏った食事
  • 病気などによる疾患

それでは上記3つの原因について、次の項で詳しくみていきましょう。

睡眠不足

考えられる一番の原因が睡眠不足です。睡眠時間が単に短いことも理由としてあげられますが、睡眠の質が悪い場合も睡眠不足になります。質の悪い睡眠を招く行動として次のものが挙げられます。

1.熱すぎる温度での入浴

寝る前にお風呂に入るとき、お湯が42度以上あると交感神経が刺激され興奮状態になります。すると当然眠りが浅くなり、睡眠の質を下げてしまいます。

2.照明などの明かり

コンビニエンスストアの明かりは一般家庭の照明に比べ明るく、寝る前にたくさん浴びると寝付きが悪くなり睡眠の質を下げます。また、携帯電話などのブルーライトも人の目を覚ましてしまう働きがあるといわれています。

3.アルコールやカフェインの摂取

カフェインは脳を覚醒させます。摂取すると脳に直接作用し、その持続時間は8~14時間といわれています。寝る前には避けた方がよいでしょう。また、アルコールは摂取すると眠気をもよおしますが、脳の覚醒と睡眠を司っている部分を麻痺させているだけです。なので質の良い睡眠とはいえないでしょう。

上記のような行動は睡眠不足の大きな要因といえます。

偏った食事

偏った食事をしていると、その栄養不足から睡魔に襲われる原因になります。

一般的にカルシウムは、自律神経のバランスを整え快適な睡眠をえることができるといわれています。そして、それらの栄養分を吸収する働きを助けているのがマグネシウムです。これらの栄養をバランスよくとらなければ、自立神経が乱れ眠気に襲われてしまうといえるでしょう。

病気などによる疾患

夜たくさん寝ているのに昼間睡魔に襲われるのは、過眠症の疑いがあります。過眠症としてあげられる代表的なものは次の通りです。

  • ナルコレプシー
  • 特発性過眠症
  • 睡眠不足症候群

上記の疾患は、いずれも日中耐えがたいほどの睡魔に襲われます。しかし、他の人からみるとただ寝不足で眠いだけだという目で見られるため、社会的にも認知されていないのが現実の状況です。そのため精神的に追い詰められ、放っておくとうつ病気などになる可能性もあり危険です。

改善するためには?

ご自身に当てはまる原因を突き止め、対処するのが一番の改善方法です。

睡眠時間が足りていない場合は、毎日の睡眠時間を確保しましょう。寝る直前は、携帯電話などの使用は控え、リラックスした状態で布団に入ると質の良い睡眠をとることができます。

また普段、カルシウムとマグネシウムが不足がちな人は摂取するよう心がけましょう。カルシウムは、牛乳やヨーグルト、小魚などに多く含まれています。マグネシウムは、ゴマやピーナッツなどの種実類や、ひじきやのり、昆布などの海藻類に含まれています。

毎日しっかりと睡眠をとっているにもかかわらず、昼間異常な眠気を感じ我慢できない場合は、過眠症かもしれません。仕事中の眠気は、大きな事故に繋がる恐れもあります。一度、睡眠障害の専門医療機関を受診した方が懸命といえるでしょう。

まとめ:襲ってくる睡魔にさようなら

本記事では、昼間襲ってくる睡魔の大きな3つの原因をご紹介してきました。よく昼間睡魔と闘っている方は、次の3つに心当たりがないか確認してみてください。

  • 睡眠不足
  • 偏った食事
  • 病気などによる疾患

「眠りたくない」その意思に反して襲ってくる眠気は尋常ではないくらい辛いことです。極度に眠く、思考回路が完全にストップした状態で日常生活を営むのは難しく、まわりに迷惑をかけてしまう場合もあります。

しかし、その睡魔が自然な生理的な理由以外の場合、対処法は必ずあります。まずはその睡魔のどこに原因があるのか確かめることが、睡魔をやっつける第一歩といえるでしょう。

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