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睡眠は美容の基本!今日からできる睡眠美容のための3つのポイント

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「美は寝ている間につくられる」という言葉があるように、睡眠と美容には、切っても切り離すことができないほど密接な関係があります。

睡眠中に分泌される成長ホルモンや代謝酵素の働きにより、肌の再生や修復が行われたり、また脂肪が分解されることにより、太りにくい体をつくることができます。

しかしこの忙しい現代社会において、いわゆる“理想論”通りにできないことでかえってストレスを溜めてしまい、美容にとっては逆効果、というような方もいらっしゃるのではないでしょうか。

睡眠美容のために大切なことは3つ。「成長ホルモン」「代謝酵素」「睡眠リズム」です。そこで本記事では、どんなライフスタイルの方でも、ここさえ押さえれば睡眠しながら美容を手にいれられる、睡眠美容するための3つのポイントについてご紹介していきます。ぜひ本記事を参考に、より質の高い睡眠を得て、そして同時に美容をしていってください。

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何時に寝ても大丈夫

まず、“天然の美容液”といわれる成長ホルモンですが、ホルモンは体内時計が関与していますので、毎日決まった時刻、特に、肌のゴールデンタイムといわれる、PM10時からAM2時の間に睡眠をとることがよいとされています。

しかし実は、この成長ホルモンがさかんに分泌されるタイミングは、あくまで「眠りはじめの3時間」であって、眠りはじめた時刻は成長ホルモンの分泌量に関係しないのです。さらにその眠りはじめの3時間以降は、もうほとんど成長ホルモンは分泌されませんので、その後ただ長く寝ていても、美容に関してはあまり意味がありません。

また眠りはじめが一番大切な良い睡眠だといわれています。したがって、この眠りはじめの3時間になるべくぐっすり眠ることが重要です。

寝る2時間前は食べない

ご飯を食べている男性

次に、代謝酵素ですが、今話題の酵素ダイエットなどで体の外部からとりいれる食物酵素とは別に、私たちは生まれながらにして元々もっている潜在酵素というのがあります。

この潜在酵素には、口に入れた食べ物を消化・吸収する消化酵素と、新陳代謝を司る代謝酵素の2つがあります。代謝酵素はPM8時からAM4時の間に活発になります。この代謝酵素の働きにより、睡眠中に、傷ついた肌などのスキンケア、肌荒れ改善、デトックスなどがおこなわれ、美容が促進されるのです。そしてこの消化酵素と代謝酵素の生成は、潜在酵素の範囲が上限になります。

例えば、潜在酵素を100%とした場合、仮に消化酵素を90%使ってしまうと、代謝酵素は残りの10%しかなくなってしまい、代謝酵素の働きが弱まってしまうことになるのです。

ですから、夜寝る前に何か食べてしまうと、本来は代謝に使うべき酵素が消化に使われてしまい、アンチエイジングどころか、老化してしまいます。できれば寝る2時間前くらいは食べない、または食べる場合でも、消化によい食べ物をとることが、美容全般、スキンケアやダイエット、太りにくく痩せやすい体づくりにつながります。

自分だけの睡眠リズムを知る

最後に、睡眠リズムですが、一般的には90分周期といわれ、90分単位で浅い眠り(レム睡眠)と深い眠り(ノンレム睡眠)が交互に訪れるといわれていますが、実はこれは人によって様々で、一概にはいえません。

したがって、自分だけの睡眠リズムを正しく知ることが大切です。どうしてもわからない人は一般的な90分の倍数で考えればよいと思いますが、睡眠の質を高めるためにも、自分がどのタイミングで起床した時が心地よくすっきり目覚められるかなどを知っておくとよいでしょう。そうすれば、睡眠不足になりがちな方でも、そのリズムで睡眠をとることで、心身のストレスをためずに、美容を手に入れることができます。

快眠のための朝の習慣・夜の習慣 (だいわ文庫)
内海 裕子
大和書房
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まとめ:どんなライフスタイルでも睡眠美容はできる!

ここまでで、睡眠美容のための3つのポイントについてご紹介してきました。最後にもう一度、この3つのポイントについて確認していきましょう。

  • 就寝時刻は関係ない!眠りはじめの3時間が最重要
  • 寝る前2時間は食べない、もしくは消化のよい食べ物を
  • 自分だけの睡眠リズムを知り、睡眠の質を高める

ライフスタイルが多様化している現代において、美容のためによいとされる理想的な睡眠をとることはなかなか難しくなってきています。しかし、上記のポイントをおさえることによって、睡眠しながら美容を手にすることができるのです。またそれは、美容だけでなく、健康な体づくりにもつながります。

どんなに忙しくても、不規則でも、美容や健康は大切です。ぜひ本記事を参考にしていただき、睡眠美容を効率よく、確実におこなってください。

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