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眠い猫

睡眠の3つのチェックポイント

寝る猫

「昨日はよく寝たー」。良質な睡眠を取ることができた翌日は大変気分が良いとおもます。質の良い睡眠をとることは赤ちゃんからご年配の方まであらゆる方にとって大変気持ちがよく、そして、健康に良いものです。この「よく寝たー」と感じることができるような良質な睡眠を取れているかをチェックするためにはどのような点をチェックすれば良いのでしょうか。

本稿では良質な睡眠を取れていかのチェックポイントを3つに分けてみていきます

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良質な睡眠は健康の第一歩

ねむい女

私たちは人生において、その3分の1の時間を睡眠時間にあてます。睡眠は脳を休息させる唯一の手段です。良質な睡眠をとることは健康で快適な毎日を送るために欠かすことができないと言えるでしょう。良質な睡眠をとることは健康への第一歩ということができます。

とはいえ、多忙さやインターネットの普及による「24時間稼働する社会」は生活リズムの乱れや短時間睡眠をもたらしており、現在では「睡眠バランスの乱れが蔓延している」と言っても過言ではありません。

あなたは良質な睡眠を取ることができているでしょうか?以下では良質な睡眠を取ることができているかのチェックポイントを3つほど挙げたいと思います。

良質な睡眠のチェックポイント1-睡眠時間の長さは適切か

第一のチェックポイントは睡眠時間です。あなたは必要かつ十分な睡眠時間を取ることができているでしょうか。睡眠時間は短すぎてもいけませんし、長すぎてもいけません。

睡眠時間として望ましい長さは、おおむね6時間から7時間と言われています。アメリカにおいて睡眠時間が6時間から7時間程度の方は長寿の傾向があるという大規模・長期的な追跡調査の結果がありました。短すぎる睡眠時間、長すぎる睡眠時間のいずれも長命のためには、一般的には良くないという傾向があったそうです。

このような点から、まずはご自身の睡眠時間の長さをチェックされることがおすすめです。例えば、枕元にメモを置き睡眠時間と起床時間を週単位・月単位などでチェックしてみるとよいでしょう。

とはいえ、このチェックポイントは絶対なものとは言えません。確かにデータ上は、6時間から7時間の睡眠時間が最も長寿ではあったものの、その他の短時間睡眠・長時間睡眠でも健康的に長寿な方はたくさんおられるためです。あくまでも一般的な傾向として6時間から7時間の睡眠が長寿には良いと言うことができます。

良質な睡眠のチェックポイント2-睡眠の時間帯

次に、良質な睡眠かどうかのチェックポイントとして、睡眠時間帯を挙げることができます。睡眠時間帯、つまり眠る時間帯については、良いとされる時間帯が存在します。それは午後10時から午前2時までの時間帯です。この時間帯に入眠をされているかチェックされると良いでしょう。

この午後10時から午前2時までの時間帯に眠ることで成長ホルモンという健康促進物質が大量に分泌されます。成長ホルモンは、肌の疲労回復や体の傷の回復などさまざまな面で健康をサポートする非常に重要な物質です。この成長ホルモンは午後10時から午前2時までに睡眠をとることで大量に出ますので、この時間帯を睡眠時間に当てることができているかをチェックされると良いでしょう。

良質な睡眠のチェックポイント3-睡眠前の食生活

最後にチェックしていただきたい点としては睡眠前の食生活です。睡眠時間前、3時間程度は食事をしない方が良いと言われますが、これは寝る直前に食事をすると消化のために胃腸に負担がかかるので眠っていても体の中は活動的となるので、深く眠れず、睡眠の質が悪くなるためです。睡眠前3時間程度に食事をしてしまっていないかをチェックされてみてください。

また睡眠直前の深酒もよくありません。お酒は入眠のためには良いものの、深い睡眠を妨げてしまいます。

このように睡眠前の食生活についてチェックされることがおすすめです。

まとめ:良質な睡眠のチェックポイントのまとめ

以上、本文で述べました良質な睡眠のチェックポイントについてまとめますと以下のようになります。

  • 良質な睡眠のチェック1・睡眠時間の長さ-睡眠時間の長さは一般的には6時間から7時間程度が健康には良い傾向があります
  • 良質な睡眠のチェック2・睡眠をとる時間帯-睡眠に入る時間帯は午後10時から午前2時までがベストです。この時間帯に睡眠に入ることで成長ホルモンが盛んに分泌されることになります
  • 良質な睡眠のチェック3・睡眠前の食生活-睡眠に入る前、3時間程度は食事をしないことが良質な睡眠には重要です。また寝る直前のお酒も睡眠を浅くしてしまい良いということができません

ここまでお読みいただいて感じられるかもしれませんが良質な睡眠を取るための方法は、いずれもどこかで聞いたことがあると感じられるかもしれません。しかし、どこかで聞いたことがあることでも、実際に行うことは決して簡易ではありません。

良質な睡眠を取るということは実は当然のことを当然のようにするということがもっとも重要です。これら当然のことを「知っている」ことではなく、「実践されている」ことをぜひチェックされてみてください。

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