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居眠りする男
居眠りする男

眠くてたまらない!仕事中睡魔に襲われたらとるべき8つの対策

居眠り中の男

 
仕事中や授業中、どうしても眠くてたまらない時ってありますよね。分かっているんだけどまぶたが重くなる、そんな経験を多くの人がしたことがあるはず。新しい職場やゼミなどで、居眠りばかりでダメなやつとレッテルを貼られる前に、対策を知っておきましょう。

こちらでは、仕事中睡魔に襲われたらとるべき8つの対策をご紹介します。

スポンサーリンク

睡魔はどこから

日中眠くなる理由

仕事中の男

酸欠
脳に送られる酸素が足りなくなると、眠くなります。一種の酸素欠乏状態です。何しろ、身体が摂取する酸素の四分の一は脳が消費します。酸欠になる人はたいてい口呼吸になっていると言われています。

「休め」と言う身体のサイン
赤ちゃんや幼児でなくとも、眠くなるのは昼と夜2回というのが人間の身体のリズムです。だいたいお昼ご飯を食べた後でしょうか。生理的な欲求なのですね。

消化器系に負担をかけている
胃腸の調子が悪いと感じていたりしませんか。消化器系に負担がかかっていると眠くなるそう。添加物の摂り過ぎ、食べ過ぎ、消化の悪いものを食べているなどが原因のことも。

病気かもしれない
鬱病、睡眠時無呼吸症候群などの病気は昼間に眠くなる症状があります。他にもナルコレプシーと言う突然眠くなる病気や過眠症も。寝不足でもないのに眠気がひどい場合は病院に相談をしてみてください。

仕事中眠くなったら

オススメの睡魔対策

日光浴をする
強い光には眠気を覚ます効果があります。外で直射日光を浴びれば、一気に眠気が減ってきます。屋外に出られないときは、なるべく窓際へ行って外を眺めましょう。太陽の光はタダで毎日、利用できるのがうれしいですね。夜はコンビニエンスストアなどの明るい店で買い物をすると、睡眠ホルモンのメラトニンが減って眠気が和らぎます。

会話する
一人で仕事をしていると、いつのまにか眠りに落ちてしまうことがあります。そんな時は何でも良いですから、上司や同僚に相談をしてみましょう。人の話を聞いて考え、自分が話すことで、脳のいろいろな部分が働き始めて眠気がなくなります。コーヒーブレイクでの楽しいおしゃべりも、効果的です。

カフェインをとる
目覚めている時間に比例して、脳に睡眠物質がたまってきます。睡眠物質が増えると、脳が休もうとして眠気が強くなります。カフェインは、脳にたまった睡眠物質の働きをブロックして、眠気を感じなくしてくれます。そして、作業の成績も上げてくれます。この働きは、覚醒の水準が低いときや疲労が激しいときに特に高い効果を発揮されます。ただし、効くまでに30分ほどのタイムラグがあるので、早めにとるのがお勧めです。

かむ
ガムやスルメ、塩昆布などをかんでいると、目が覚めてきます。これは、リズムよくかむことで、脳を目覚めさせるセロトニン神経が活性化されるためです。ガムの場合、刺激が少ないものでも覚醒効果がありますが、ミントなどの刺激があるものはさらに効果的です。

仮眠する
仮眠をとると、その後の仕事の能率が上がります。日本でも昼寝を取り入れている会社があります。仕事中に眠気に勝てなくなったら、いさぎよく居眠りしてはいかがでしょう。トイレや公園、喫茶店などで、座ったまま仮眠してください。目をほんの1分間つぶるだけでも、外界から入る視覚情報をシャットアウトして、脳をリフレッシュできます。少しまとまった時間が取れるなら、昼休みから午後3時までの間に、20分ほど昼寝をしましょう。昼寝の前にカフェインをとっておくと、さらに目覚めがスッキリします。昼寝のタイミングや長さには注意してください。

眠気覚ましに効くツボを押す
会議中でも出来るのがツボを押すことです。中指の爪の、人差し指側の生え際から2ミリ程度下にある「中衝」。逆の手の親指と人差し指で、中指をつまむようにして強めに押しましょう。「合谷」は手の甲側の、親指と人差し指の間、筋肉が盛り上がっているところにあります。逆の手の親指と人差し指で挟むこむようにして強めに押すのがポイントです。

立って作業する
立っていれば眠くはなりません。それでも眠りそうになる人は、病気を疑っても。「眠気が覚めないのでちょっと立って作業します」と言えば、眠いけど「やる気」はありますというアピールもできます。

手や首を冷やす
体があたたかい状態が続くと睡魔が襲ってくるので、とにかく冷やすのが効果的。例えば、凍らせておいた保冷剤や冷たい缶コーヒーなどを握る、もしくは首に当てると目が冷めます。また、手を洗ったり、冷たい水を飲むのも効果的です。

生活リズムを整える

人間の身体のリズムとして午後にも眠くなるのは仕方がないですが、どうにもならないなんて方、夜更かししていませんか。当たり前のことですが、睡眠不足だと居眠りしてしまいますよね。まずは生活リズムを整えましょう。

まとめ:仕事中の睡魔をやっつけよう

仕事中にしょっちゅう居眠りしているなんてことになると、評価が下がりますよね。睡魔に襲われた時にオススメの、とるべき対策をおさらいしておきましょう。

  • 日光浴をする
  • 会話する
  • カフェインをとる
  • ガムなどをかむ
  • 仮眠する
  • ツボ押し
  • 立って作業する
  • 手や首を冷やす

仕事中の居眠り、なんとか防ぎたいですよね。この記事を参考にして、睡魔に打ち勝ってくださいね。

スポンサーリンク

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