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毎朝の通勤・通学電車で快適な睡眠を得るためのコツ

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ポカポカと日の光が差し込んだ車内でウトウト…仕事へ行く前の至福の時間です。特に天気のいい日は電車で睡眠を取る人も多いのではないでしょうか。

今回は、そんな電車の睡眠に役に立つ情報をご紹介します。

忙しい現代社会、電車で少しでも睡眠を取りたい人もたくさんいます。しかし、電車での睡眠は、逆に眠くなったり身体が痛くなったと言う人も。そこで、本記事では電車睡眠の注意点や電車で睡眠を取るコツをご紹介していきます。

うまく電車で睡眠をとって、時間を有効に活用していきましょう。

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日本特有の電車睡眠

電車

電車で寝ることは私たち日本人にとっては見慣れた風景です。しかし、海外では昼寝という習慣はあっても、電車に乗りながら睡眠をとる習慣はありません。

日本は世界でも1、2位を争うほどの睡眠時間が少ない国と言われています。国民の平均睡眠時間は1960年から減り続け、2009年には470分となっています。子供から大人まで国民の睡眠が減り、睡眠不足になりがちな実態が見て取れます。

そのため、日本人は足りない睡眠時間をどこかで補うために、すき間時間を有効活用して電車で睡眠をとるようになりました。日本で電車睡眠を見かけるのは、もちろん治安の良さも関係しているでしょうが、日本人の「もったいない精神」が関係しているのではないでしょうか。

電車で睡眠を取ること

単発の振動は脳に刺激を与えるため、眠くなることはありません。しかし、電車の振動は周期的な振動のため、ゆりかごに乗せられたような心地の良い状態になって眠りを誘います。しかも電車内は空調も効いていて適度な温かさに保たれているため、ついウトウトしてしまうのも仕方がないのかもしれません。

睡眠専門医の遠藤拓郎氏によると、細切れの分割睡眠には不足した睡眠時間を補う効果があるとのこと。もちろん夜の睡眠をないがしろにしても電車で寝れば大丈夫と言っているわけではありません。きちんと睡眠時間をとれば電車で眠くはなりにくいですし、電車での時間をもっと有効に使えるでしょう。電車での睡眠は軽い睡眠のため、夜の深い眠りとは異なります。あくまで補助的に使っていきましょう。

電車で睡眠を取るコツ

電車内で眠るとすっきりするときもあれば、よりだるくなるときもあります。どうしたら電車で気持ちよく睡眠をとれるのでしょうか。電車ですっきりと寝れない理由を3つ上げていきましょう。

①姿勢が悪い

安定性のない姿勢でいるとふらつきがちになり、眠りが妨げられます。電車で睡眠をとるときは座るときも立つときもまず安定感のある姿勢を取りましょう。慌てて座って不安定な姿勢のままだと寝た気がしませんね。

また、よくありがちな腕組みも、左右どちらかに重心がかかってしまい、不安定になりやすいでしょう。電車でゆられるときは姿勢をまっすぐに保つほうがいいようです。

荷物を胸の前に置いて前かがみに抱きしめるような形で座ると、姿勢が安定して左右に倒れにくくなります。楽だからと網棚の上に置いたり横に置いてしまうと、盗難にあったり持ってくるのを忘れるかもしれません。荷物は手元に置いておくようにしましょう。

②外部が気になる

電車の降りる駅、周囲の雑音、荷物など気になることはたくさんあります。周囲の雑音が気になるときには遮音性の高い耳栓やノイズキャンセリング機能の付いたヘッドフォンを使ってみましょう。

電車が気になって眠れない人には携帯のバイブ機能がオススメです。アラームに到着予定時刻の少し前の時間をセットします。ヘッドフォンを装着している場合は音を鳴らしてもいいでしょう。今では携帯のアプリにも便利なものが増えているので、そのようなものを活用してみるものいいですね。

③寝る時間が長い

いくら気持ちがいいからと言って、あまり長い時間電車で寝るのはオススメできません。長時間寝ることで眠りが深くなり、夜の睡眠に支障が出てしまいます。電車で寝て疲れたという人は、寝すぎの傾向がないか確認してみましょう。短時間睡眠でオススメの時間は20分程度です。

また、長時間同じ姿勢をすることで身体の筋を傷めることがあります。電車で寝ると、どうしてもうつむき姿勢や首だけ仰向けになってしまいます。この姿勢を長時間続けると頭を支える首の筋肉に大きな負担となります。長時間同じ姿勢にならないようにして、起きるときも負担にならないよう、ゆっくりと動かしていきましょう。

世界が認めたニッポンの居眠り
阪急コミュニケーションズ (2013-09-20)
売り上げランキング: 54,692

まとめ:電車内で快適な睡眠を取るには

ここまでで電車睡眠の注意点や、電車内で快適な睡眠をとるコツをご紹介してきました。その中でも、電車での睡眠の注意点を下記にまとめました。

  • 寝るときは姿勢を安定させる
  • 注意が外に向くと眠りにくい
  • 長い時間寝ると首に負担がかかる上に夜の睡眠に支障が出る

これらのことを意識して、電車内で快適な睡眠をとっていきましょう。

もし電車の睡眠が深すぎてなかなかすっきりしない、いつも乗り過ごすといった場合には、貧血や睡眠時無呼吸症群の可能性も出てきます。日中の眠気が酷いときには睡眠外来などの医療機関に相談してみましょう。

当サイトには他にも「知っておくと役に立つ!電車で快適に居眠りするための4つのポイント」という記事もあります。こちらも参考にして、快適な電車生活を過ごしていきましょう。

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