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疲れている男
疲れている男

睡眠で確実に疲労回復度をアップさせる3つの方法

疲労している男

睡眠というのは疲労回復やストレス解消を行うための大切な時間です。とはいえ、日々睡眠をとっても疲れが取れない人もいらっしゃることでしょう。睡眠の時間が疲労回復を行うための必要な時間ということは何となく頭では理解できても、ついつい夜更かしをしたり、睡眠時間を減らしてでも自由な時間を過ごしたいという気持ちもわかります。だからこそ、より確実に疲労回復につながるような睡眠を心掛けたいものです。

睡眠は人生の3分の1を占めると言われています。心や体がしっかり回復できなければ、翌日だけでなく生涯を疲れた身体で過ごすことになりかねません。睡眠は健康に生きるために必要な時間ですから、できるだけ効率的に行いたいですね。睡眠をとりながら翌日に疲れを残さないような疲労回復度がアップする3つの方法をご紹介しましょう。

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睡眠で疲労回復するメカニズム

寝るヤギ

睡眠は疲労回復を行う時間として、ホルモンの分泌や体温の低下などを自然に行っています。成長ホルモンなどを分泌し傷ついた細胞を代謝させ、また脳の老廃物を流している時間とも言われています。

人の身体は60兆個の細胞で成り立っており、肌や髪だけでなく、内臓や筋肉、血液など、もちろん脳も含めて細胞の集合体です。その細胞が傷ついたり、疲れ物質が滞ってしまうことで、疲労を感じます。その細胞などの代謝こそが疲労回復につながるものです。疲労回復を行うために、一晩の睡眠で約一兆個の細胞が代謝されると言われています。活動が低下した睡眠時に集中的な疲労回復を行うよう成長ホルモンが分泌され代謝を促進しているのです。

成長ホルモンが分泌されるのは夜間ばかりではありません。昼寝であっても分泌されるので、疲労回復には役立ちます。ただし、夜間の睡眠の方が、睡眠を持続させようとする働きが強く、より熟睡できる仕組みになっています。

睡眠によって疲労回復が行われるメカニズムはホルモン分泌による新陳代謝の活性化だけでなく、横になって寝ることで普段重力にさらされている身体を休ませることで骨や筋肉をゆるませています。また、自律神経系の調整や脳の老廃物を流すことによって、ストレスを解消させているのです。

睡眠による疲労回復度をアップさせる3つの方法

睡眠というのが、細胞の修復、重力からの解放、脳の老廃物代謝などを行いながら疲労を回復させていることがわかりました。睡眠の時間をより効率的に疲労回復度をアップさせるための3つの方法をご紹介します。

睡眠による疲労回復度アップ!その1:「タンパク質」と「ビタミンB群」を

睡眠時間というのは細胞を修復し再生する時間です。筋肉疲労であれば筋肉を修復させて、疲労回復をしています。肩こりなどの痛みのもととなる乳酸を代謝させたりと、様々な疲労感の原因となっている物質を代謝させています。こうした代謝を行うために材料が必要です。それが「タンパク質」と「ビタミンB群」です。

タンパク質というのは、細胞の基礎となる物質であり、血液、酵素などを作る材料となります。タンパク質が不足することで、細胞の再生の材料が不足します。材料が不足すると、もとあった材料を再利用するしかありません。そうすると、材料の不足によって不完全な形での代謝が行われてしまい、疲労回復度も半減してしまうのです。睡眠を促すホルモンの「メラトニン」の材料にもタンパク質が必要です。タンパク質の不足は不眠にもつながっています。

同様に、ビタミンB群は疲れの原因となる乳酸を代謝するために必要なビタミンです。特に、ビタミンB3と呼ばれるナイアシンは、代謝のスターターともいえるもので、不足すると代謝の回転が落ちてしまいます。ビタミンB群は乳酸だけでなく、糖や脂肪の代謝にも使われており、不足すると肥満の原因にもなってしまいます。肥満になると、より疲れやすい体質になってしまいます。普段の食事を見直し肉や魚を摂るようにしましょう。手軽に摂るならプロテインやサプリメントでも便利です。タンパク質やビタミンB群の摂取によって、代謝速度を上げ、疲労回復度をアップさせましょう。

睡眠による疲労回復度アップ!その2:23時までに寝よう

睡眠は90分サイクルで熟睡状態のノンレム睡眠と、眠りの浅いレム睡眠を繰り返しています。疲労回復を促す成長ホルモンなどが分泌されるのはノンレム睡眠の時です。特に眠りの深いノンレム睡眠のことを徐波睡眠(じょはすいみん)といい、この時に最も多くの成長ホルモンが分泌されます。徐波睡眠が訪れるのは、眠りはじめの最初の3時間以内と言われています。つまり、睡眠の最初の3時間に最も疲労回復レベルが上がるわけです。

同時に、成長ホルモンが分泌されやすい時間帯というのがあります。これがゴールデンタイムと呼ばれる22時から午前2時までの時間です。この時間帯に、徐波睡眠のサイクルが来れば、成長ホルモンの分泌が活発で、疲労回復度が最大に上がるというわけです。

成長ホルモンが分泌されやすい午前2時までの間に3時間眠っておくためには、少なくとも23時までに就寝するようにしましょう。とはいえ、3時間だけ眠れば疲労回復が終わるというわけではありません。少なくとも6時間以上の睡眠をとるようにしたいですね。

睡眠による疲労回復度アップ!その3:休日に寝ダメをしない

寝るとスッキリする、疲れが取れるような気がする、そんな理由で休日になると睡眠時間を伸ばす方が多いようです。しかも、深夜は遅くまで起きていて、朝方以降にいつまでも寝ているような睡眠タイプが多いはず。実はこの寝ダメこそが、疲労回復度を下げてしまう原因になっています。

午前6時以降は生体リズムによって、レム睡眠となりやすく浅い眠りが続きます。午前6時以降の睡眠は成長ホルモンの分泌が低下しています。そのため、いくら長時間寝てもスッキリした疲労回復は得られません。逆に、寝すぎてしまうと、長い時間を横になっているために血流が悪くなり、だるさを感じてしまいます。

睡眠不足が続くと疲労がたまります。その疲労を回復させようとして、睡眠時間だけを伸ばしても効果は変わりません。必要なのは疲労回復につながる睡眠時間の取り方です。休日の朝方から日中にかけて寝すぎると、今度や夜になって眠れなくなり、また疲労回復ができにくい睡眠をとってしまうことになります。休日であっても、朝はいつも通りに起きる。そして夜はできるだけ23時までに就寝するというリズムを崩さないようにしましょう。

まとめ

睡眠さえ取れば疲労回復できるというのは、若い頃の代謝が良い時の話です。老化に従って代謝が低下し、睡眠の質も低下しがちです。日頃からの食事を見直しや、睡眠のとり方を気を付けながら、睡眠によって行われるはずの疲労回復効果を高めていきましょう。

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