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夜景
夜景

睡眠の質を高めホルモンバランスを整える3つのポイント

夜景

睡眠時には様々なホルモンが分泌し、身体の修復や再生を行っています。睡眠という活動休息の時間があるからこそ健康を維持しているのです。

睡眠時に出るホルモンは疲れから回復させ新陳代謝を行う成長ホルモンが良く知られています。夜の睡眠時には成長ホルモンの他に、性ホルモンの一つであるプロラクチンや眠りそのものを誘導するメラトニンなどのホルモンなどがあります。

このように、多くのホルモンを分泌しながら安定した睡眠を維持し、より効果的な回復や再生を行うように身体は機能しているのです。

しかし、睡眠時間の不足などによって夜間のホルモン分泌が不安定になると、ホルモンバランスが崩れることにもつながります。

美容と健康のために日頃の睡眠の質を見直し、ホルモンバランスを整えてみませんか?睡眠時に分泌されるホルモンについての知識を深め、ホルモンバランスを整えるポイントを覚えておきましょう。

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睡眠時のホルモンは2種類ある

クッション

夜の睡眠時に出るホルモンは大きく2種類に分けられます。「睡眠時に分泌される成長ホルモン」「夜に分泌されるメラトニン」です。

成長ホルモンは睡眠時であれば夜も昼も関係なく分泌されますが、夜にしか分泌されないホルモンによってその作用は効果を高めています。

この2種類がバランスよく分泌されることによって、より効果的に身体を回復させ代謝を行っているのです。

夜に分泌されるメラトニンというホルモンによって睡眠を維持し深い眠りにつくことができます。深い眠りの中でリラックス状態になると、血管が広がり全身に栄養や分泌物が運ばれます。その状態の中で、分泌された成長ホルモンやプロラクチンが身体を修復しストレスからの回復を働きかけます。

良い睡眠状態を作り出すことが、疲れやストレスから回復させホルモンを安定させる大切なポイントです。もちろん、美容やダイエットのためにも夜の睡眠は大切な時間です。

何も意識しなくても、睡眠をとることで身体は良い状態であろうとするのです。

睡眠不足がホルモンバランスの乱れを引き起こす

睡眠時には、身体の修復と再生を行う成長ホルモンによって新陳代謝が行われ、傷の修復やストレスからの回復を行っています。

睡眠時に分泌されるホルモンといえば成長ホルモンが代表的ですが、黄体刺激ホルモンや、黄体形成ホルモンといった女性らしい身体を作るホルモンも同時に分泌されます。

その一つが「プロラクチン」というホルモンです。

プロラクチンは睡眠直後に多く分泌するもので、ストレスを防御する力を蓄えたり、身体を修復する働きがあります。また、同時に乳腺の発達を促したり、月経のリズムにも作用しています。皮膚の潤いを保つための粘液細胞を増やす働きなどがあり、肌の質にも影響します。

このように、睡眠時に出るホルモンの働きはとても大切なものです。しかし、睡眠不足で成長ホルモンやプロラクチンなどの働きが低下し肌の潤いが失われたり月経のリズムが狂ってしまうことになるのです。

睡眠の質を高めホルモンバランスを整えよう

睡眠不足は美容の大敵。ストレスからの回復や、健康維持にも大敵です。特に女性にとっては睡眠不足から月経の不順などが起こりやすくホルモンバランスが崩れやすくなります。

とはいえ、仕事で遅くなったという理由だけでなく、「それほど眠気が起こらない」「夜の方が元気」と眠れずに起きている人もいることでしょう。それは、睡眠誘導ホルモンであるメラトニンの分泌不足の可能性があります。

メラトニンは睡眠時に出るホルモンではなく、睡眠のためのホルモン。つまり、睡眠前にしっかりと分泌されることがホルモンバランスを整える鍵になります。

メラトニンを活性化することで睡眠の質を高めていきましょう。睡眠でホルモンバランスを整えるための3つのポイントをご紹介します。

1.夜は明かりの調節を

夜に分泌されるホルモンであるメラトニンは、一日のリズムを調整する働きも持っています。寝ていなくても夜になるとメラトニンは分泌されはじめます。メラトニンの分泌を調整しているのは、目に入ってくる光です。暗くなってくると、目に入る光の量が減り、分泌し始めます。

夜に自然な眠りにつくリズムを作るために、夜は少し明かりを落として過ごすようにしましょう。効果的なのは、500ルクス以下の明かりにすること。20Wの蛍光灯で300ルクス程度になります。

キャンドルの明かりが10ルクスですから、たまにはゆったりアロマキャンドルで夜を過ごすのはいかがでしょうか?

2.動物性食品を摂ろう

メラトニンは体内で生成されるホルモンです。体内でメラトニン作るためには、材料が必要になります。

メラトニンは神経伝達物質として生成されており、トリプトファン→セロトニン→メラトニンという過程を経て作られます。メラトニンを作る最初の物質であるトリプトファンは、動物性の食品に多く含まれる必須アミノ酸の一つです。

トリプトファンが不足するとウツ傾向になりやすいというデータもあり、精神を安定させるために必要な栄養素なんですね。また、トリプトファンからメラトニンになるまでには、ビタミンB6やB12、マグネシウムなども必要になります。

ビタミンB類は動物性食品に多く含まれるため、メラトニンを生成するためには肉や魚、卵などをしっかり食べることが大切です。

ダイエットなどで肉類を避けていると、トリプトファンが不足し不安定になったり、同時にメラトニンが作られずに、不眠になることもあるんです。

トリプトファンは牛乳でも取れますが、ビタミンB群をとるなら豚肉が一番です。マグネシウムは良質の天然塩によって摂ることができます。

3.朝の光をたっぷり浴びる

睡眠ホルモンメラトニンは、朝起きた時から分泌の準備が始まります。

一日のリズムを整えるため、朝の光をしっかり浴びて、朝になったことを全身に伝えましょう。起きたらカーテンを開けて日差しを浴び、余裕があればベランダに出て全身で太陽の光を浴びるのが有効です。

メラトニンは朝の太陽の光を浴びてから、15時間後にピークが起こるとされています。また、太陽の光を浴びることは、ビタミンDの生成を活発化させます。ビタミンDの不足は、睡眠障害を起こすとも言われています。

満足できる夜の睡眠のためにも、朝日を浴びることを習慣にしましょう。

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まとめ

日本人は海外と比較しても、睡眠時間が少ないというデータがあります。

睡眠というのはとても大切ですが、きちんと理解して睡眠を確保しようとする人は少ないかもしれません。ついつい惰性で夜更かししてしまうと、翌日に影響し、ますますの悪循環を作り出します。

睡眠時のホルモン分泌は美容だけでなく健康維持のために行われます。健康意識が低い時ほど夜更かしをしがち。崩れてしまったホルモンバランスを整えるのは時間がかかります。できるだけ予防に努め、充実した睡眠時間を確保して、日頃からホルモンバランスを整えておきたいですね。

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