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睡眠の段階を知って安眠対策!質の良い睡眠をとるための4つの方法

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忙しい毎日の中、知らず知らずのうちに減っているのが睡眠時間です。夜は何かとテレビを見たり、携帯電話をさわったり、おしゃべりをしたりしているうちに、もうこんな時間!寝なければ!と慌ててお布団へ入る…そんな経験をされた方も多いのではないでしょうか。睡眠は、私達が生きていく上でとても大切なものです。

そんな睡眠、実はいくつかの段階に分けられるんです。そして、その段階を把握し、睡眠についてしっかりとした知識を身につけることで、より質の良い睡眠を得られることができるでしょう。本記事では、いくつかの段階に分けられる睡眠と、質の良い睡眠をとるための4つの方法についてご紹介します。

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いくつかに分けられる睡眠段階

動物

私達が普段とっている睡眠、パっと見たところでは、ただ眠っているだけのように見えますね。しかし実は、一見スヤスヤと眠っているように見えるその睡眠、浅い睡眠から深い睡眠までいくつかの段階に分けられるんです。

その段階とは、5つだといわれています。
みなさんがよく耳にする「レム睡眠」や「ノンレム睡眠」といった言葉、実は、これも睡眠の段階を示すものだとされています。5つに分けられる睡眠の段階のうち、1段階から4段階がノンレム睡眠です。

私達がまず、寝付くときの浅い眠り、これは第1段階と第2段階とされています。第1段階は寝始めで頭がボーっとしてくる状態、そして第2段階になると体温が低下し、身体が眠る準備を始めます。
そして、第3段階、第4段階と進むうちに眠りはどんどんと深くなります。最後の第5段階、これがレム睡眠です。第5段階は起きる直前の段階とされており、身体は寝ている状態ですが、脳は起きているとされています。

このように、私達の睡眠は5つの段階に分けられていたのです。それでは、この5つの段階のうち、特に大切な段階とはどの段階なのでしょうか。次に、どの段階をしっかりと確保すれば質の良い睡眠をとることができるのか?という疑問にお答えしましょう。

1番大切なのはどの睡眠段階でしょう?

前述でご紹介した段階のうち、質の良い睡眠をとるという点で一番大切なのは、第3段階と第4段階です。なぜこの深い眠りが一番大切なのでしょうか。実は、その理由は私達の身体のホルモンの働きによるとされています。

1番深い眠りの段階である第3段階と第4段階のとき、私達の身体は、「HGH」と呼ばれる人体成長ホルモンが分泌されています。人体成長ホルモンは、身体の臓器や肌などを修復したり、骨の成長、維持などの働きをします。しっかり眠ることで身体の疲れが取れるのは、この働きによるものなのです。

大切にするべきなのは、睡眠の中でも第3段階と、第4段階だということはお分かりいただけたかと思います。しかし、いくらたくさん睡眠時間をとったからといって、第3段階と、第4段階の眠りをとることができない場合、質の悪い眠りとなってしまいます。大切なのは、ご自身にとって質の良い眠りをとることといえるでしょう。次に、質の良い睡眠をとるための4つの方法をご紹介します。

質の良い睡眠をとるための4つの方法

質の良い睡眠をとるための4つの方法とは、次の通りです。

  • 定期的に運動をする
  • 眠る30分前にお風呂に入る
  • 眠る前に軽くストレッチをする
  • パソコンやスマートフォンは眠る前に使わない

では次に、上記の4つの方法ついて詳しくご案内します。

定期的に運動をする

運動をすると眠たくなるのは皆さんご存知かと思います。身体を動かすと、その日はグッスリ眠れますよね。しかしここで大切なのが、「定期的」に運動をするということです。1日だけ運動をしても、その日の睡眠がわずかに深くなるだけです。質の良い睡眠を得るための運動は、定期的に行いましょう。

眠る30分前にお風呂に入る

眠る30分前に38度~40度ほどのぬるめのお風呂につかると、質の良い睡眠が得られるとされています。血行が良くなることで、身体もあたたまり、ポカポカした状態でお布団に入るとなんだか安心した気持ちにもなりますよね。リラックスした状態で眠ることができるでしょう。

眠る前に軽くストレッチをする

眠る前に、身体を少しほぐしてあげることで眠りやすい状態を作ります。時間があまりない、という方にはとってもおすすめな方法です。筋肉の凝りをほぐし、血行を良くしてあげることで質の良い深い睡眠が得られるでしょう。

パソコンやスマートフォンは眠る前に使わない

ついつい眠る前にしてしまうのが、インターネットやメールです。実は、これらの機器のライトは、眠りの質を下げるといわれています。脳が覚醒状態になり、寝付きを悪くする場合があるので、できれば眠る前は、これらの機器の使用は避けましょうね。

朝昼夕3つのことを心がければOK!  あなたの人生を変える睡眠の法則
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まとめ:次の日のパフォーマンスが向上します

本記事では、いくつかの段階に分けられる睡眠と、質の良い睡眠をとるための4つの方法についてご紹介してきました。もう1度、その4つの方法をおさらしましょう。

  • 昼間に運動をする
  • 眠る30分前にお風呂に入る
  • 眠る前に軽くストレッチをする
  • パソコンやスマートフォンは眠る前に使わない

睡眠をしっかりとった次の日の朝は、なんだかスッキリした気分になりますよね。質の良い睡眠をとることで、次の日の仕事や勉強、家事などもサクサクとこなすことができ、パフォーマンスがきっと上がるはずです。1日を元気に過ごすため方法、それは、第3段階と第4段階の睡眠をしっかりととることです。みなさんも本記事を参考にして、質の良い睡眠をとり、毎日を元気いっぱいに過ごしてくださいね。

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