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肌ケア
肌ケア

美肌になりたい人必見!睡眠改善だけで肌が変わる3つの法則

肌ケア

剥きたてのゆでたまごのような、つるんぷるんとしたお肌、女性なら一度でいいからあんなお肌になって、みんなに「きれいな肌でうらやましい!」と言われてみたいですよね。

だからと言って、高いエステに通う時間もお金もない上に、美容マスクや美顔器も三日坊主になってしまうという方、多いと思います。どうしてきれいになりたいと思っているのに続かないのでしょうか。それは、人間が生活する上で、もともと「エステをする」「顔のマッサージをする」などの習慣がないからなんです。

では、美肌になるためには、よほど強い意志をもって臨まなければいけないのでしょうか。いいえ、そんなことはありません。みなさんが一日の終わりに必ず行う「睡眠」を見直すだけで、美肌美人へグンッと近づくのです。なぜなら、肌がよくなろうとする働きは人が寝ている間が一番活発だからです。

本記事では、その睡眠と美肌の関係性を3つに分けてお伝えしていきます。お肌悩みを抱えている方は是非、今日からでも実行して頂き、自信をもって毎日を過ごしていただけたらなと思っております。

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法則1 睡眠はしっかりたっぷり!

眠る女性

どんなに忙しくても、美肌を目指しているのならこれは必ず死守してください。寝不足はお肌に悪いとよく聞きますが、まさにその通りです。

寝ている間、私たちの肌は、古い細胞を追い出そうとたくさんの新しい細胞を生み出しています。美容業界では、これをターンオーバーと呼びます。

どうして睡眠をたくさんとる必要があるか、以下にまとめました。

  • ターンオーバーサイクルは乱れやすく、修復しにくいため
  • 神経系の活動が昼夜で混合し、血流の流れが悪くなり、顔色や目のクマにつながりやすいため
  • 古いものを排出する機能が滞り、老化物質などが肌の内部に残りやすくなるため
  • 強いバリア機能を持つ細胞を生み出せなくなり、敏感肌になりやすいため

現在、肌に異常が現れていない方でも、ターンオーバー乱れによる老廃物の蓄積は、ある一定の年齢になると一気に押し寄せてきます。シワ・シミ・たるみによる毛穴の目立ちなどの、いわゆる老化です。

逆に考えると、睡眠という、肌を正常化する働きを整えてやれば、老化の影響も少なくなるんですよ。また、このターンオーバーは、ストレスや紫外線に弱く、すぐに通常の働きをしなくなります。肌の中が通常の働きをしないということは、肌の外に影響が出ないはずがありません。

そもそも肌悩みのほとんどは、ストレスや睡眠不足にあります。どうしても寝付けない日は、横になるだけでも身体は休まるものです。眠れなくても横になる習慣をつけ、肌を休ませてあげましょう。

法則2 美肌が好むノンレム睡眠

さて、みなさんは一度眠りについたら、どのくらいの間ぐっすり寝ていますか?2~3時間で一回目が覚めてしまう人、目覚ましが足りないくらい深い眠りにつける人、さまざまだと思います。

人の睡眠は、物音や人の話し声で起きてしまうくらいの浅い眠り「レム睡眠」と、ちょっとやそっとのことでは目を覚まさない、深い眠りの「ノンレム睡眠」に分けられています。

これらは大体1時間半くらいの周期で訪れており、このノンレム睡眠時に、エイジングケアには欠かせない「成長ホルモン」が生み出されるといわれています。

この「成長ホルモン」は、昼間受けたダメージを自己修復してくれる、アンチエイジングの強い味方なんです。ノンレム睡眠が少ない方は、この成長ホルモンの放出も少ないということです。

つまり、シミ・シワなどの老化への対抗力が少ないという恐ろしい状態なんです。

では、どうしたらいいのでしょうか。まずこの2つの睡眠と美肌の関係性を次の項で見ていきましょう。

レム睡眠とノンレム睡眠

レム睡眠とノンレム睡眠の違いとしてよく例を挙げられるのが、夢を見ているか見ていないか、です。

とても疲れた日などは、布団に入って横になっただけで、気がつくとぐっすり寝ているときありますよね。そういう時は、身体はもちろんお肌だって疲れています。

お風呂でたっぷりあったまり、リラックスした状態で眠るとノンレム睡眠になりやすいとされています。成長ホルモンを大量に生産してくれるノンレム睡眠を目指しましょう。

法則3 睡眠はとればいいってもんじゃない!

ここまで、寝てください寝てくださいとしつこく言ってきましたが、この睡眠の質が悪いとちゃんと寝ているのにも関わらず、美肌効果はあまり出ません。では、以下を見てください。

  • 一番最初のノンレム睡眠が深い
  • 布団や枕が邪魔をせず、睡眠を促しているものである
  • 体温が下がり眠くなるという正しい順序になっている
  • お肌のゴールデンタイムにノンレム睡眠である

これは、睡眠と肌の関係でよいとされること4つです。

先ほどお話した「ノンレム睡眠」ですが、一番初めのノンレム睡眠が一番深い眠りとされていて、ここで大量の「成長ホルモン」が放出されるのです。もし、この最初のノンレム睡眠が浅すぎると、成長ホルモンも少ししか出されず、シワなどのエイジングがそのまま進行していってしまいますね。

また、無防備な私たちを外部刺激から守ってくれる布団や枕ですが、一番の味方が実は一番みなさんの良質な睡眠の邪魔をしているかもしれません。どんなにお気に入りのものでも、身体をリラックスさせてくれるものを選びましょう。

体温と成長ホルモン

そして、体温降下についてですが、特に女性の身体は体温に左右されやすい生き物です。それは、月経や妊娠などがあるからです。基礎体温を測っていてもちょっとしたストレスで乱れてきますし、冷え性なんて言葉も女性が多く使いますよね。

この体温変化は、眠る直前にも顕著に現れます。よく映画などで、猛吹雪の中遭難した2人の会話で「眠くなってきた」「眠ったら死ぬぞ」というものがありますね。まさに、人は身体が「寝る」というスイッチが入ると体温が下がっていくのです。この映画はそれが逆になり、体温が下がったから、身体と脳が「寝る」というスイッチになったパターンですね。

眠る直前には、お風呂には入らず1時間前には済ませておきましょう。すると、上がっていた体温が徐々に下がっていき、ベッドに入る頃には、寝るためのちょうどよい体温になっていくのです。これを習慣にすることで、寝る瞬間のストレスが減り、成長ホルモンも放出しやすくなります。

私のゴールデンタイム

最後に、よく耳にするこの時間に寝ると良いとされる、ゴールデンタイムについてですが、これにこだわりすぎて眠れなくなる人もいるので、あまりがんじがらめにならず、目安としましょう。

また、このゴールデンタイムは、人それぞれ生活リズムも違うため人によって異なってきます。みなさんのゴールデンタイムはいつになるのでしょうか?

先ほど、ノンレム睡眠は最初が一番肝心という話をしましたが、ぐんっと深く眠るのはだいたい30分~1時間後くらいです。1時間を過ぎると、レム睡眠へと変わっていきます。さらに、安定して2つの睡眠が入れ替わるのは3時間前後とされています。

よって、みなさんが寝てから3時間の間、なににも邪魔されない時間、これをゴールデンタイムとしてください。

昨今まで言われていた22時~深夜2時というのは、一般的に人が寝る時間だから、誰にも睡眠を邪魔されないという時間です。自分のmyゴールデンタイムを見つけ、美肌美人の近道としましょう。

きょうの睡眠ダイエット
主婦と生活社 (2014-02-14)
売り上げランキング: 7,926

まとめ:睡眠がうまくとれている人は美肌美人

ここまで、睡眠と肌の関係についてご紹介してきました。

たかが睡眠、されど睡眠です。

どんなにバタバタな日常だとしても、布団やベッドに入る瞬間はリラックスして「肌を整えること」に専念できるようになれば、美肌美人への道も遠くはありません。

本記事で、たくさんの美肌美人が増えることを願っております。

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