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睡眠の質を劇的に改善するための誰でも実行できる4つのステップ

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充実した毎日を過ごし人生を謳歌するためには、質の高い睡眠をとることが欠かせません。

なぜなら、質の高い睡眠はあなたの肉体的疲労を回復し、免疫力を向上させ、肌質を改善することはもちろん、あなたの精神的疲労をも回復し、落ち着きや心の平穏を与え、また記憶の定着や整理に必要なものだからです。

あなたが現在、十分な睡眠がとれていないのであれば、日中に急激な眠気が襲ってきたり、急に小さなことにストレスを感じるようになったりするでしょう。

一方で、十分に睡眠がとれている時のことを思い出して見ると、人に思いやりを持って優しく接することができ、またエネルギーが溢れている様な状態で日々を過ごしてきたことが思い出せるはずです。質の高い睡眠をとることは、あなたの毎日を充実させるために欠かせないことなのです。

そこで、本記事では、睡眠の質を劇的に改善するための誰でも実行できる4つのステップについてご紹介していきます。

是非、今の睡眠に不満を持っている方は、本記事で紹介するステップを実践してみて下さい。あなたの睡眠を改善させ、あなたの毎日に再びエネルギーをもたらすでしょう。

では、早速見ていきましょう。

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質の高い睡眠とは?

質の高い睡眠をとるために最も重要な考え方は、「質の高い睡眠をとるために必要なことを理解して必要な準備を行う」ということです。

あなたは、質の高い睡眠をとるための準備と聞いてどのようなことを考えますか?

おそらく「夜更かしをしないこと」や「布団の中でスマホをいじらないこと」などを考える人が多いと思います。これは正解ではありますが、しかし十分ではありません。

質の高い睡眠をとるためには、睡眠のメカニズムを理解し、質の高い睡眠をとるため何をすべきなのかを体系的に理解することが必要になります。この「睡眠のメカニズムを理解して質の高い睡眠に必要なことを把握する」ことができるかどうかが重要なポイントなのです。詳しく理解するために、まず睡眠を改善するにあたって効果がでない方法と、効果が出る方法の違いについて見ていきましょう。

効果が出ない人の睡眠の質の改善方法

効果が出ない人が実践している睡眠の質の改善方法は、一言で言うと「どこかで聞いた睡眠に良いことをやみくもに行う」という方法です。

なぜなら、睡眠の質を改善するために必要なことを体系的にまとめている情報というのは少なく、必然的に人が知ることのできる情報と言うのも断片的なものになりがちだからです。

しかし、睡眠の質を改善するためには、断片的な行動ではなく、必要となる行動を一つ一つ確認しながら実践するということが必要になります。

もしも、あなたが今まで断片的な情報のみに頼ってきたのだとすれば、せっかく睡眠を改善しようと行動したのに全く効果がでないと悩んではいないでしょうか?また、日中に眠くなったり朝寝坊してしまったりして自己嫌悪に陥ってはいないでしょうか?

もしあなたがこのような悩みを抱えているならば、本記事で睡眠の質を改善するための体系的な方法について学び、それを継続的に実践するようにしましょう。それでは、睡眠の質を改善するための体系的な方法とは何かについて、次の項で見ていきましょう。

あなたがこれから行う睡眠の質の改善方法

あなたがこれから行う方法は、睡眠のメカニズムについて理解し、「質の高い睡眠をとるために必要なことを一つ一つ準備する」という方法です。

睡眠の質を改善するポイントには、深い睡眠をとることや、体内リズムを整えることなど、いくつかの要素があります。これらのポイントについて一つ一つ理解して必要なことを実行することによって、最終的に睡眠の質を改善することができるようになるのです。

例えば、深い睡眠をとるための準備を行うことで、あなたの就寝したい時間に自然な眠気がおこるようになり、夜中に目覚めることもなく熟睡し、朝起床した時に熟睡感を得られるようになるでしょう。また、体内リズムを整えることで、日中はよりエネルギッシュに活動し、就寝する時間帯にはストンと眠りに落ちることができるようになるでしょう。

あなたは、これらの「質の高い睡眠に必要なことを一つ一つ実行する」ことによって、心身の疲労を取り除き、充実した毎日を謳歌できるようになります。

睡眠のメカニズムとは?

ここで改めて、睡眠のメカニズムとはどういうものなのか考えてみましょう。睡眠は、その深さによって次の2種類に分けることができます。

睡眠の深さ
  • 浅い睡眠:レム睡眠といい、この状態では脳は活発に働いています。
  • 深い睡眠:ノンレム睡眠といい、この状態で脳は休息をとっています。

レム睡眠は、睡眠全体の20%にあたり、ここで記憶の定着感情の調整が行われています。

ノンレム睡眠は、睡眠全体の80%にあたります。また、ノンレム睡眠はその深さに応じて4つのレベルに分けられます。3・4レベルの深いノンレム睡眠では、脳の活動が穏やかになるため、体温など全ての生理的機能が低下していき、心身の休息がとられます。そのため、日中の活動で溜まった心身の疲労を回復させるためには、ノンレム睡眠をしっかりと深くとることが重要になります。

睡眠は、このレム睡眠とノンレム睡眠を1セットとして、90分サイクルで起床する時間まで繰り返されていきます。また、睡眠直後3時間に最も深いノンレム睡眠が現れ、その後は起床時間が近づくにつれて、次第に浅い眠りの割合が増えていきます。

これらが、普段意識することのない睡眠のメカニズムです。つまり、この睡眠を十分に深く、そしてあなたに必要な時間とることで、あなたの睡眠の質を改善していくことができるのです。あなたがやるべきことは、「深い睡眠をとること」と「あなたに必要な睡眠時間を把握すること」です。

次の項では、睡眠の質を改善するための具体的な方法について見ていきましょう。

睡眠の質を改善するために必要なこと

繰り返しになりますが、睡眠の質を改善するためには「質の高い睡眠をとるために必要なことを理解して必要な準備を行う」ことです。必要な準備を行うことができれば、あなたは睡眠によって心身の疲労を十分に回復させ、毎日をエネルギッシュに過ごすことができるようになります。

そして、質の高い睡眠をとるためには、次の4つのステップを実践することが重要です。

  1. 深い睡眠をとることができるように準備をすること
  2. 就寝中に深い睡眠を邪魔しないように環境を整えておくこと
  3. 体内リズムを整えること
  4. 自分に必要な睡眠時間を把握すること

では、早速一つ一つの項目について見ていきましょう。

深い睡眠をとるための準備をする

睡眠を改善するためにまずすべきことは、就寝直後の3時間に現れる一番深いノンレム睡眠を、しっかりと深く味わうことができるように準備することです。

ノンレム睡眠を深くとることで、脳は十分な休息をとることができます。眠りは起床時間が近づくにつれて次第に浅くなっていくため、最初の3時間の深い睡眠をしっかりと味わうことができるかどうかが重要なポイントになるのです。

深い睡眠をとることができれば、心身をリフレッシュさせることができ、思考力や記憶力などのあなたの本来の能力をしっかりと出すことができ、毎日を最大限に生きることができるようになります。

そのための具体的な方法について下記で紹介していきますので、是非しっかりと理解して実践して下さい。

深い睡眠をとるためにリラックスした状態になる

深い睡眠をとるためには、就寝前にリラックスした状態になることが重要です。

なぜなら、睡眠時のあなたの自律神経は、副交感神経が優位な状態になっていて、とてもリラックスした状態になっています。そして、就寝前のあなたの身体の状態を同じ様にリラックスした状態に近づけていければ、ストンと深い睡眠に落ちていくことができるのです。

  • 副交感神経:人の自律神経の1つであり、リラックスした状態の時に優位に立つ。拮抗する存在として交感神経があり、こちらは緊張している状態の時に優位に立つ。

眠れない夜というのは、妙に頭が冴えてしまっています。これは、交感神経が優位に立っており、脳が活発に働いている状態なのです。リラックスした状態になっていくことができれば、徐々にまどろんでいき、自然と眠りにつくことができるようになります。

リラックス状態になるためには、次のような習慣をとり入れることが大切です。

  • ぬるま湯(38~40℃程度)の浴槽に20分ほど半身浴をする:気持ちよい程度の温度での入浴は、あなたの体の深い部分を温め、リラックスした状態に導いてくれます。また、深部体温が温まり、その後もとの体温に下がろうとする時に自然な眠気が促されます。特に、半身浴をする際には、あなたのお気に入りの香りがある入浴剤を入れるとさらに良いでしょう。
  • ホットミルクやココアなど、自立神経を落ち着かせる飲み物を飲む:牛乳のタンパク質を消化して生成される「オピオイドペプチド」にリラックス効果があります。
  • クラシックなどα波を出してくれる音楽を静かに聞く:リラックスしている時の人の脳はα波になっています。このα波の状態に導いてくれる音楽を利用することも効果的です。
  • 就寝1時間前に、間接照明に切り替え、光の刺激を弱くする。温かい色の白熱灯がおすすめ:光の刺激は特にあなたの脳に刺激を与えます。そのため、光による刺激を弱めることで徐々にリラックスした状態になることができます。
  • ゆっくり気持ちよくストレッチをする:気持ちよい程度のストレッチもあなたをリラックス状態に導いてくれます。しかし痛みが出る様な度を超えたストレッチは逆効果となりますのでご注意下さい。

これらの行動を習慣にすることで、あなたは深い睡眠をとることができるようになり、毎日をフル回転で生きることができるようになるでしょう。

体や脳に刺激を与えるものを遠ざける

また、就寝前にリラックス状態になるためには、あなたの体や脳に刺激を与えるものを遠ざけておくことが大切です。

なぜなら、せっかくあなたがリラックス状態になる準備をしてリラックスしてきたとしても、強い刺激を与えてしまうと一気に脳が覚醒されてしまい、緊張または興奮した状態になってしまうからです。

寝る前についついPCやスマートフォンなどで情報チェックをしてしまうという方が多いですが、その後すぐに寝ようとしても頭が冴えてしまっていて寝つけないという覚えがある方は多いのではないでしょうか?

これは、PCやスマートフォンなどの強い光によって脳を刺激し、リラックスした状態とは反対の興奮状態にしてしまっているからなのです。そのため、これらの様な強い刺激を与えるものを理解し、意識的に遠ざけておくことであなたは就寝前にリラックスした状態になりやすくなります。

あなたの脳に強い刺激を与えるものを遠ざけるために、次の行動を実践しましょう。

  • カフェインを含む飲み物を飲まない:コーヒー、紅茶、緑茶など。カフェインの脳の興奮作用は7時間程維持するため、就寝7時間前には摂取を制限するようにしましょう。
  • 頭を強く働かせる活動をしない:仕事や勉強、考え事など。
  • 部屋を静かにする:外の騒音がある場合は、厚手のカーテンなどをするなど工夫しましょう
  • 強い光を浴びない:TV、PC、スマートフォンなど。
  • 寝酒をしない:寝酒は寝付けても脳を興奮させているので、深い睡眠を妨げます。

これらの行動を実践することで、あなたは就寝前にリラックス状態になりやすくなり、布団やベッドに入ってすぐに寝つくことができるようになります。リラックスする方法と合わせて、是非実践して下さい。

就寝中の睡眠環境を整えておく

睡眠の質を改善するためには、就寝中の睡眠環境を整え、寝ている時も体を快適な状態に保つことが大切です。

あなたの体は寝ている時も外部からの刺激を受けています。無理な体勢で寝ていれば朝起床した時にコリや痛みなどが発生しますし、暑い部屋で寝ていれば大量に汗が出て水分不足となります。そのため、深い睡眠をとるためには、この様な就寝中の睡眠環境を整えることが必要なのです。

睡眠環境を適切に整えることで、あなたは睡眠に没頭できるようになり、夜中に目覚めることもなく、より深い熟睡感が得られるようになります。以下で整えるべき睡眠環境について紹介していきますので、是非参考にして下さい。

寝室の環境を整える

まず、睡眠環境のうち寝室の環境を整えることが大切です。整えるべき寝室の環境には、室温湿度があります。

あなたが起きている時に意識的に感じる「暑い」や「うるさい」は、あなたが寝ている時にも体は感じています。そのため、快適な睡眠を得るためには、室温・湿度・音について睡眠に適した状態に環境を整えておくことが必要になるのです。

睡眠に適切な室温、湿度、音の状態は以下のものになります。是非参考にして頂き、適した状態を保てるようにして下さい。

  • 室温:夏は26〜28℃、冬は18〜23℃が快適な睡眠のための室温です。就寝1時間前程度からこの室温を目安に調整し、就寝後2時間は維持できるように設定しておきましょう。
  • 湿度:50%前後が、睡眠に快適な湿度です。加湿器や除湿を利用して、この湿度を保てるようにしましょう。
  • :図書館のような静けさが快適な睡眠には必要です。パートナーのいびきや騒音はしっかりと対策しましょう。厚手のカーテンや耳栓などを利用すると便利です。

寝室の環境を整えることで、あなたは睡眠中も快適な状態を保ち、深い睡眠を味わうことができるようになります。また、寝室に入る時にも心地よい状態になるため、より寝つきやすくなるでしょう。

自分に合う寝具を利用する

また、睡眠環境のうち、あなたに合った寝具を利用することも欠かすことのできない重要なポイントです。

なぜなら、あなたに合う寝具を利用していれば、身体に負担のかからないリラックスした状態を保つことができますが、あなたに合わない寝具を利用している場合、体の一部に強い負荷がかかり、頭痛や肩こり、腰痛などを引き起こす原因となるからです。

友人と旅行などに行った際、普段と違うベッドや枕でなかなか寝つけないという経験をされたことはないでしょうか?また、高い枕を利用して首や肩のコリが悪化したことはないでしょうか?寝具はあなたに合うものを利用することで、あなたの快適な睡眠をサポートしてくれるのです。

寝具を選ぶ際には、特に次の点に注意して選ぶようにしましょう。

  • :枕の高さ、素材、形状。それぞれに種類があり、種類毎にメリットとデメリットがあります。
  • 布団・ベッド:サイズ、反発力。寝返りのしやすさや、体を快適な状態に保つことのできる反発力かどうかを基準に選ぶことが大切です。

枕を選ぶ際には快眠できる枕を選ぼう!あなたを快眠に導いてくれる快眠枕を選ぶ方法の記事にて詳しく紹介していますので、より詳細な情報を知りたければ是非参考にして下さい。

あなたに合う寝具は、あなたの睡眠をより快適な状態に保ち、充実した毎日を支えてくれます。是非現在利用している寝具があなたに合っているかを確認してみて下さい。

体内リズムを整える

ここまでで、就寝前にリラックスする方法と睡眠環境の整え方をご紹介してきました。これまでご紹介してきた方法を実践することで、あなたは深い睡眠にストンと落ちていくことができるようになるはずです。

これらに加え、睡眠の質を改善するためには、あなたの体内リズムを整えることが大切になります。

なぜなら、私達の体内には体内時計というものがあり、活動しやすい時間と就寝しやすい時間があるからです。

体内時計に乱れが生じている場合、夜は全然眠くならずに寝れないのに、昼間は急激に眠くなって起きていられない昼夜逆転の体内リズムになることがあります。海外から日本に帰ってきた時に時差ボケが起きるのも体内時計の乱れからきています。

そのため、体内リズムを整えることで、あなたは活動したい日中の時間帯により集中力が増すようになり、就寝したい夜の時間に自然な眠気が促されるようになるのです。深い睡眠を得るためには、あなたの体内リズムを正常な状態に調整していくことが大切です。

では、体内リズムを整えるための具体的な方法について、次の項で見ていきましょう。

起床・食事時間を一定にする

体内リズムを整えるためには、まず起床・食事時間を一定にすることが大切です。

なぜなら、毎日同じ時間に同じ行動をすることで、あなたの体もその習慣を覚えていき、体内リズムを合わせてくれるようになるからです。

例えば、起床する時間が一定であれば、その時間に向けて脳も活動を活発にしていき、結果として起床しやすくなります。逆に、起床する時間がバラバラだと、起床したい時間に脳が深い眠りについているなどの状態が起こり、非常に寝起きが悪くなることがあります。

また、食事する時間が一定であれば、その時間に向けて各消化器官も機能をピークに持っていき、より素早く消化することができるようになります。また、夜10時以降に夜食をとったりすると、消化器官が休もうとしている時に活動を強いられ、身体に大きな負担がかかります。もちろん睡眠は浅くなってしまいますし、消化機能も弱いため、太る原因にもなります。

起床時間と食事時間を一定にすることで、あなたの生活をより快適にすることができます。是非実践してみて下さい。

毎朝起きたら太陽の光を浴びる

体内リズムを整えるために次に大切なことは、毎朝起床したら太陽の光を15分以上浴びることです。

私達の体内時計は25時間周期で動いているとされ、何もしないでいると1日1時間ずつのズレが生じてきてしまいます。しかし、朝の太陽の光を15分以上浴びることで、あなたの体内時計がリセットされ、毎日正常な体内リズムで生活をすることができるようになります。

また、太陽の光を浴びることで、日中の活動に集中力を与え、脳を覚醒するセロトニンという覚醒ホルモンが分泌されます。

そして、このセロトニンが分泌されてから(脳が覚醒されてから)、およそ14〜16時間後に、眠気を促すメロトニンというホルモンが分泌されるのです。自然な眠りにつくためには、メロトニンが分泌されてから3時間以内に就寝することが良いとされており、朝の6時に太陽の光を浴びれば20〜24時頃に眠気が促され、質の高い睡眠をとりやすくなります。

朝の太陽の光を浴びることで、あなたは日中をより集中した状態で過ごすことができるようになるだけでなく、質の高い睡眠に必要な自然な眠気をもたらしてくれるようになります。是非、朝起床したらまずは太陽の光を浴びるように習慣をつけていきましょう。

自分に必要な睡眠時間を把握する

ここまでで、深い睡眠をとるための3つのステップを学んできました。睡眠の質を改善するためには、深い睡眠をとることに加え、あなたに必要な睡眠時間を知ることが重要です。

必要な睡眠時間というのは人によって異なり、3、4時間で十分なショートスリーパーの人もいれば、10時間必要とするロングスリーパーな人もいます。そのため、一般的な尺度を基準にあなたの睡眠時間を定めるのではなく、あなたに必要な睡眠時間を調べ、それを基に必要な睡眠をとるという姿勢が大切になります。

あなたに必要な睡眠時間を把握することで、例えば、寝過ぎだと思って罪悪感を感じていたことが自分には必要な時間だったのかと分かり安心したり、また必要以上の睡眠時間を貪るような時間の無駄を省くことができるようにもなります。

あなたに必要な睡眠時間を調べる方法について、次の項で詳しく見ていきましょう。

睡眠のゴールデンタイムを理解する

あなたに必要な睡眠時間を調べるには、まず睡眠のゴールデンタイムについて理解することが必要です。

なぜなら、睡眠のゴールデンタイムとは、あなたの睡眠の効果を最大にする貴重な時間帯であり、この時間帯を利用することによってあなたの睡眠の質を高め、必要な睡眠時間を短縮することができるからです。

睡眠のゴールデンタイムとは、一言でいうと次のようなものです。

  • 成長ホルモンが多く分泌される夜の22時〜2時の時間帯

成長ホルモンには傷ついた細胞を修復させる効果があるため、肌質の改善や筋肉の増加はもちろん、疲労回復にも重要な役割を担っています。そのため、睡眠のゴールデンタイムに睡眠をとることによって、より心身の疲労回復の効果を増進させることができるのです。

睡眠のゴールデンタイムを利用して睡眠をとれば、同じ睡眠時間であっても熟睡感や疲労回復の効果が変わってきます。あなたの生活リズムをできるだけ調整し、この時間帯に睡眠がとれるように工夫していきましょう。

自分の体が必要としている睡眠時間

睡眠のゴールデンタイムについて理解したら、次にあなたに必要な睡眠時間を体系的に記録をとりながら調べていくことが必要です。

なぜ記録をとることが重要かというと、睡眠の目的は、あなたが毎日をエネルギッシュに過ごすことにあるからです。つまり、あなたがエネルギッシュに過ごすことのできる睡眠時間を調べるためには、睡眠と日常生活の活力に関して記録をとることが必要になるのです。

あなたがエネルギッシュに毎日を過ごすために必要な睡眠時間を把握する方法については、以下の手順に従って行うようにして下さい。

  1. まず、起床したい時間を決め、毎日その時間に起床するようにします。
  2. 次に、睡眠の90分サイクルを参考に、最適だと思われる睡眠時間を設定し、就寝時間を決定します。
  3. 毎朝起床したら、就寝時間と睡眠時間、目覚めの良さ、熟睡感を記入します。
  4. その日の夜に、日中の活力具合について記録します。
  5. 最初の日を基準に就寝時間を前後に15分ずつずらしていき、一番目覚めが良く熟睡感のある時間を見つけます。

あなたが起床しやすい時間帯というのは、脳が覚醒している状態であるレム睡眠の状態の時です。レム睡眠は、90分の睡眠サイクルのうち約10〜20分程度の割合で出現します。そのため、毎日起床時間を固定して、15分程度睡眠時間をずらすことで、あなたのレム睡眠の時間帯、つまり起床しやすい時間帯を見つけることができるのです。

また、起床しやすい時間帯で起床した際に日中に眠気や思考力の低下などの症状が発症した場合は、睡眠の質が足りていないということになるので、より深い睡眠をとることができるようにここまで紹介してきた方法を再度実行してみるか、睡眠時間をもう少し伸ばしてみるかを検討することが必要になります。

この方法を使用することで、体系的に自分に合う睡眠時間を見つけることができます。手帳の1ページやメモ帳などを利用して、1週間程度記録をつけるだけでも自分に合う睡眠時間を見つけることができるので、是非参考にしてみて下さい。

睡眠の質の悪化させる原因

これまで紹介してき方法を実践することで質の高い睡眠を取る準備ができました。しかし、これらの準備をしてきたとしても、質の悪い睡眠を招いてしまう行動をとると、眠れなくなったり、浅い睡眠になってしまうことになります。

本記事の最後に、睡眠を阻害してしまう悪い行動を7つご紹介しましょう。

就寝2時間前以内にコンビニにいく

コンビニやスーパーなど、光が強い場所に就寝前に行ってしまうと、脳に強い刺激を与えてしまい就寝モードから活動モードに切り替わってしまいます。

質の高い睡眠をとるためには就寝前にリラックス状態になることが大切なため、夜の時間帯には明るい場所に行くことは避け、部屋の灯りも徐々に暗くして睡眠の準備をしていくことが大切です。

日中カフェインをとりすぎる

カフェインは脳を興奮させる作用がありますが、大量摂取してしまうと睡眠の時間まで作用が残ってしまい、眠りにくくなったり、眠りの浅い睡眠になってしまいます。特に夕方以降のカフェイン飲料の摂取は避け、量自体もコントロールすることが大切です。

寝酒をする

寝酒が寝るのに良いと聞くことがありますが、これは正解ではありません。お酒は脳を麻痺させる作用があり、質の高い睡眠に必要なリラックス状態とは反対の状態になってしまいます。寝酒をして寝た日の朝は、なかなか寝た気がしなかったり、体がだるかったりするのはそのためです。

就寝前はアルコールではなく、ホットミルクなど睡眠を促す飲み物を飲むようにしていきましょう。

就寝前に食べ過ぎる

飲み物や光と同じように、食べ物も身体にとっては刺激となります。

就寝前に食べ過ぎると消化をするのにエネルギーが必要となってしまい、身体がリラックス状態から離れていってしまいます。また、寝ている間も消化活動を続けなくてはならないため、消化器の疲れがとれず、長時間寝ても身体の疲れがとれていないなど質の低い睡眠を招いてしまう原因となります。

夕食は量も少し抑え、消化しやすい食事をよく噛んで食べるようにしましょう。

夜に激しい運動をする

仕事終わりにランニングする人もいるかと思いますが、就寝時間に近い時間帯に心拍数の高い運動をすることは逆効果です。軽いランニングなどでリフレッシュすることも大切ですが、激しい運動は日中の時間帯にするようにしましょう。

温度が熱すぎるお風呂に入る

質の高い睡眠をとるためにはリラックスすることが大切です。就寝前の入浴はウトウトするような温めのお湯にしましょう。熱いお風呂が好きだという方もいるかと思いますが、強い刺激を与えてしまうとリラックス状態がとかれてしまい、身体が就寝モードに戻るまでにまた時間を要してしまいます。

夜の時間帯は熱いお風呂は避けて、のんびりできる温度で浸かるようにしましょう。

仕事や心配事を考える

最後になりますが、ベッドや布団の中に心配事を持ち込むのはやめましょう。それよりもぐっすりと寝て、頭と身体をリフレッシュさせ、次の日に効率的に仕事をする方が効果的です。

大変な仕事を抱えていたり、育児など大変な時期を過ごしていると就寝の場でも考え事をしてしまいがちですが、なるべくベッドや布団の中ではリラックスをして、質の高い睡眠をとれるように意識していきましょう。

朝昼夕3つのことを心がければOK!  あなたの人生を変える睡眠の法則
菅原洋平
自由国民社
売り上げランキング: 315

まとめ:意識しづらいことを大切にしよう

本記事では、睡眠の質を改善するための4つのステップをご紹介してきました。最後に、もう一度4つのステップについて確認しましょう。

  1. 深い睡眠をとるための準備をする
  2. 就寝中の睡眠環境を整えておく
  3. 体内リズムを整える
  4. 自分に必要な睡眠時間を把握する

睡眠の質を改善することで、あなたは毎日をエネルギッシュに過ごすことができるようになり、人生を最大限謳歌できるようになります。是非本記事を何度もチェックしながら、あなたが最高の睡眠をとれるようになるまで繰り返し実行していって下さい。

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