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短い睡眠時間で美容効果を高めるための5つのポイント

美人

睡眠時間によって美容の効果が大きく変わることをご存知ですか?

睡眠こそが、お肌や髪質を代謝させるために働ける必要な時間なのです。普段から睡眠が浅かったり、満足した睡眠時間を確保できなくなると肌荒れなどの美容への影響が目に見えてくるようになります。

どんなに質の高い化粧品を使っていても、睡眠時間がなければその効果は半減するといってもよいくらいです。とはいえ、現代の生活では早寝をすることが難しい日が沢山あることでしょう。睡眠と美容の関係を理解することで、短くても美容効果の高い睡眠時間を確保していきたいですね。。

睡眠時間がどれほど美容に影響するかを理解し、短い睡眠時間でも美容効果を高める5つのポイントを覚えておきましょう。

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睡眠こそが美容の基本

眠い女性

日中の活動を終えて、暗くなると身体が睡眠へと導かれます。

私たちの体は60兆個の細胞から作られており、その細胞が日々、修復と再生を繰り返しながら身体を維持しています。このように細胞が再生され、新しく生まれ変わることを「新陳代謝」といいます。

肌や髪、爪も同じように、毎日新陳代謝を繰り返しながら、その質を保っています。新陳代謝が活発であるほど、美しい肌質などを維持できることになります。この新陳代謝を促しているのが「成長ホルモン」です。

成長ホルモンと聞くと、成長期の子供だけのものだと勘違いしがちですが大人になっても成長ホルモンは出続けています。代謝を促す「成長ホルモン」の分泌が一番多いのが睡眠時であり、特に寝付いたすぐ、睡眠時の前半に一気に分泌されています。

美しい肌質を保つための代謝は、睡眠によって活発になるため、美容効果を高めるためには、適切な睡眠が必要になります。例え、高い美容液を使っていても、その美容液がしみ込みながら新しい細胞を作ったり、老化した細胞を壊していく時間がなければ意味がありません。睡眠こそが美容の基本なのです。

美容のために睡眠をとるべきゴールデンタイムは「22時~2時」。この時間帯に、成長ホルモンが一番活発に分泌されます。睡眠時間が短くても、ゴールデンタイムの睡眠で美容効果を高めましょう。

睡眠時間の不足による美容への悪影響

美容にとって大敵の睡眠不足についても知っておきましょう。

睡眠が美容にとって大切なことはご存知の方は多いはず。それでも、ついついベットに入らないのは「睡眠不足」がどれほど美容へ悪影響を及ぼしているか知らないからかもしれません。

睡眠不足でシミが増える

睡眠時間は新陳代謝が起こる美容のための大切な時間。その時間が不足すれば、新陳代謝が遅れることになります。

そのため古い角質層が残ってしまい、シミが沈着しやすくなるのです。

睡眠不足で太る

睡眠時間が5時間以内の寝不足が続くと、夜間の飲食が増えるため太る原因を作るという結果をヒューマンカロリーメーターを用いた試験によって米国コロラド大学より発表されました。

睡眠不足が続くとエネルギー消費量が5%増加するものの、食事量が平均で6%も増加していたそうです。

睡眠時間が短いグループの体重増加率は、平均で0.82kg。
また、体にエネルギー蓄積を促すとされる「ホルモンYYペプチド」が増加することから、脂肪になる量が増えた影響もあるようです。

睡眠不足で自律神経の不調が起こりやすくなる

睡眠不足によって日常の生活のリズムが狂ってしまい、肉体を維持するために働く自律神経が不調を起こします。

自律神経とは、活動的なアクセルとリラックスするブレーキの役割をするもので、夜はブレーキの役目となる副交感神経が優位になるべきものです。夜遅くまで活動しテレビなどで刺激を与え続けると、自律神経が正しく反応できなくなります。

睡眠不足によって自律神経が不調になれば、胃腸へ影響します。胃の痛みや便秘などの影響から、ますます美容への悪影響を引き起こしてしまうのです。

短い睡眠時間で美容効果を高めるための5つのポイント

短い睡眠でも、美容効果を高めるための5つのポイントをご紹介いたします。

1.美容効果を最大限に高める睡眠前の「プロテイン」

睡眠不足だけでなく、眠れないという人も多いかもしれません。実は、タンパク質(プロテイン)不足でも眠れなくなるという報告があります。

眠りを誘うホルモンである「メラトニン」はタンパク質からできているためです。

また、肌や髪、爪などが新しくなる材料としてもタンパク質(プロテイン)が必要です。プロテインは太ると思う方も多いようですが、実はその逆。
良質の睡眠や美容の効果のために、ぜひ寝る前プロテインもお試しください。プロテインが無理な方は、少量のホットミルクをお勧めします。

2.美容のために夜の甘いものは避けましょう

ダイエットとしては定番ですが、美容のためにも夜の甘いものはNGです。

夜の甘いものは血糖値を乱し、睡眠中に覚醒しやすくなります。また、成長ホルモンの分泌を乱してしまうことがわかっています。
ダイエットとしても、良い肌質をキープするためにも甘いものは避けるようにしましょう。

できれば果物も避けたいですね。ビタミンCを摂るつもりでも、果糖が多いため太りやすくなります。ビタミンCを夜に摂るならサプリメントを利用することをお勧めします。

3.睡眠や美容にも影響する枕もとの携帯電話

携帯電話を目覚まし代わりにしている人も多いのではないでしょうか?

実は、睡眠時に携帯電話がそばにあると、電磁波によって脳波が乱れることがわかっています。そのため、ストレスとなり、睡眠が浅くなってしまったり、ホルモンへ影響する可能性も言われています。

携帯電話を目覚ましとして使うのであれば、2m以上離れたところに置くようにしましょう。

4.睡眠前のアルコールは美容のために適量を

アルコールを飲んだ次の日は顔がむくんでいることが多くないでしょうか?

睡眠前にアルコールを飲むと、睡眠の質が悪くなります。利尿効果によって目が覚めたり、アルコールによる血糖値の乱高下で寝汗や夜間覚醒の原因になることもあります。

特に寝汗につながる場合は、皮膚の汗腺を詰まらせ、肌質が悪くなります。適量飲酒で心地よい眠りにつきましょう。

5.徐々に朝の活動に切り替える

美容にとって効果の高いゴールデンタイムに睡眠状態にいるために、朝の活動時間を長くする習慣をつけましょう。

10時から分泌される成長ホルモンに合わせて、遅くとも11時には睡眠状態に入りたいものです。夜の予定を朝に変えて、朝をゆっくり優雅に過ごすのはいかがでしょうか?

とはいえ、帰りが遅くなりがちの方には難しいですよね。休日の時だけでも、美容を意識しながら眠りたいですね。

ReSumi(リスミー)睡眠美容ソックス
オルガヘキサ株式会社
売り上げランキング: 445,904

まとめ:美容のための睡眠は長さではなく時間帯

睡眠こそが何よりの美容対策だと知っていても睡眠時間が満足にとれない方も多いのではないでしょうか?

夜更かしをして楽しみたいことは沢山あると思いますが、美容は一日にしてならず。日々の継続のたまものなんです。

美しい肌質を維持するためにも、短い時間であっても美容効果の高い睡眠時間帯を確保したいですね。

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