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楽譜

睡眠にBGMが効果的な理由と正しい選び方

楽譜

快適な睡眠を補助するものとして睡眠前にBGMを聞くという方法があります。

睡眠促進用のBGMは脳波の働きによって睡眠を誘う働きをします。

睡眠前を誘うBGMを選ぶ基準としては、一般的には自然の音源を利用したものが多い傾向にありますが、ご本人がリラックスできるものであれば、基本的にはどのようなものでもかまいません。

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心地よい睡眠に役立つBGM

ギター

 心地よく、リラックスした気分で睡眠に入りたいというのはどなたも日々の生活の中で願うことなのではないでしょうか。1日の生活が無事に終わり、ベットに入って休むとき、まるで天使に抱かれたような快適な気分で睡眠を味わうことができたら‥一日の疲れも翌朝にはすっかり飛び去っていってしまうことでしょう。

 快適な睡眠を取ることができるということは、ささやかな一種の喜びということさえも出来るのではないかと思います。

この快適な睡眠のために一役かってくれるのが、音楽、つまりBGMです。BGMは私たちの快適な睡眠を大いに助けてくれます。BGMが快適な睡眠に誘うということは多くの方が経験的に知っておられると思われます。

 では、どうしてBGMが快適な睡眠にとって役立つのでしょうか。
 人間の脳からは脳波が出ています。この脳波の働きが、私たちの精神状態へ大きな影響を与えます。つまり、脳からα派という脳波が出ているときは、私たちの精神はリラックスをして、睡眠に誘われることとなります。反対にβ派が出ているときは私たちの精神は緊張します。

 このような脳波の働きに着目し、α派が出るような状態に誘ってくれるBGMを聞くことで脳がリラックスして睡眠を誘うことになります。
 では、α派の活動を活発化させてくれるBGMとは具体的には、どのようなBGMなのでしょうか。

α波を活発化させるBGMの選び方

 一般に市販されているBGMで睡眠効果があるものとしては、自然の音を利用したものが多い傾向にあります。例えば、小川の流れるせせらぎの音や森で小鳥がさえずっている音、
この葉のざわめきや波の音などが典型的です。

 これら自然の音源は、人間の脳をリラックスさせα波の活動を活発化させるため、睡眠促進用のBGMでよく使用されます。やはり人間も自然の一部として、自然の音を聞くことで安心するということがあるのかもしれません。

 このように一般に発売されている安眠系のBGMとして、最もスタンダードなものは、自然の音を利用したBGMです。
 
 しかし、リラックスすることができるBGMは必ずしも自然の音楽ばかりではありません。
重要なポイントはご自身がリラックスすることができさえすれば、α波の働きが活発化し、睡眠を誘ってくれるということです。

 そのため、ご自身の気持ちがリラックスすることができるものでありさえすればどのようなBGMであっても基本的には構わないということになります。ですので、例えば、アニメソングやアイドルの歌であっても、大好きなもので聞くことで気持ちがリラックスするものであれば、睡眠用のBGMとして十分効果があります。

 つまり、睡眠用BGMは必ずしも自然の音であったりする必要はないということです。リラックスができさえすれば、どのようなものでも構わないということです。
 場合によってはお子さんがピアノの発表会で演奏したピアノの音を録音したテープなどが最も気持ちをリラックスさせるBGMとなるかもしれません。このように睡眠に効果があるBGMとは、ご自身が最も安心することができるBGMということになります。

 ただ、一般的な基準として、歌詞がついていたり、気分が高揚するもの(テンションをあげるもの)は睡眠用BGMとしては不向きとなります。このようなBGMでは、どうしても脳が活性化してしまうためです。

 このように見てきますと睡眠用BGMは結局は個々人の感覚によって最もリラックスすることができるものということになります。

インターネットで睡眠用BGMをダウンロードする際の注意点

最近では睡眠効果があるBGMがインターネット上にアップロードされている場合があります。BGMによっては数万回、数十万回閲覧されており、高い睡眠効果があることがあることが多くの人に経験されているものもあります。このようなインターネット上のBGMを利用するのもひとつの有効な手段です。(多くの睡眠導入用のBGMは無料です)

ただ、インターネット上のBGMをダウンロードしてパソコンに保管される場合には、
あくまでご自身の健康のため、睡眠のためのみに利用されてください、他の手段で利用することは法律違反となることがあります。
 
一般的にはご自身・家族の睡眠のためにダウンロード可能なBGMを利用することは許されます。

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: 305

音楽が与える様々な効能

以上述べましたように睡眠に役立つBGMは脳をリラックスさせて、α波の活動を活発化
させることによって睡眠効果を高めるものとなります。

 BGMは、市販のものとしては、自然の音を利用したものが一般的にはおすすめできますが、ご自身がリラックスすることができるものであれば必ずしも市販のものである必要はありません。重要な点はBGMを聞いてご自身が心からリラックスできることが最も重要です。またインターネット上の睡眠促進用のBGMを利用される場合にはあくまで個人的な利用にとどめてください。

 BGMを利用して心身のリラックスを図ることは、睡眠効果を高めるだけではなくご自身の教養を高めたり、心の幅を広げることにも役立ちます。例えば、自然のせせらぎの音を聞くことで次の休日に山登りに出かけようという気持ちになることもあるかもしれません。

 音楽は常に人間の歴史と共にありました。BGMが人間の精神に良い影響を与えることは、過去の歴史を振り返ってみても間違いのないことであるということができます。

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