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寝ている女性
寝ている女性

睡眠を誘う副交感神経優位にするための5つのポイント

睡眠の女性

睡眠とは副交感神経が優位な状態になり、リラックスした状態で心身を休ませるための時間です。

しかし、刺激過多の現代では、十分にリラックスできずに不眠になってしまったり、
睡眠不足が続く人も多いようです。

睡眠がとれない日が続くと、更なる不調まで招いてしまいます。本来、夜に優位になる副交感神経のリズムがくるってしまい、睡眠だけでなく色々な不調がおこりやすくなるのです。

運動はやる気があれば取り組めますが、睡眠は「深く眠ろう」と思っても難しいですよね。自然な睡眠は自分ではコントロールできない自律神経のお仕事。睡眠と自律神経、特に副交感神経との大きな関係を理解することでより深く満足した眠りにつきましょう。

睡眠を促す副交感神経を優位にする5つの方法をご紹介します。

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睡眠と副交感神経の大きな関係

睡眠とは身体の緊張をとりながら、疲れを回復させるための大切な時間です。リラックスした深い眠りの中で、明日への活力を備えるのです。

とはいえ、誰もがそんな風に満足できる睡眠ばかりではありません。睡眠が浅かったり、睡眠時間が少なかったりして、十分な回復を感じない方も多いかもしれません。

疲れが残る日もあれば、熟睡してスッキリした目覚めを感じる日もありますよね。なぜ、満足できる睡眠ができる日とそうでない日があるのでしょうか?

そこには、睡眠と副交感神経との深い関係があります。副交感神経とは、自律神経の一つでリラックスをする働きをつかさどっています。血管を広げ、筋肉をゆるませ、緊張から解き放すのが副交感神経の働きです。

日が落ちて暗くなってくると副交感神経が優位になり、一日の緊張を解き放ちます。身体を再生させるための休息の時間、自然な睡眠の時間を作るのです。つまり、理想的な睡眠を手に入れるためには、副交感神経を本来の働きに戻せばいいのです。

睡眠はストレスで左右される

森林

副交感神経が本来の働きをして、深い睡眠を作り出してもらうためにも、もう一つの自律神経「交感神経」についても理解しておく必要があります。

自律神経は、日常の活動のために身体を緊張させる交感神経と、リラックスし身体を休ませる副交感神経の二つで成り立っています。つまり、全く正反対の二つでバランスを保っているわけです。

自律神経は意識してもコントロールできないもので、エアコンのサーモスタッドのようにバランスを取りながら体内で自動調整されています。ですが、日常的な刺激によってその自動調整機能が狂い、交感神経の方へ傾きやすくなります。

大きな原因の一つは、ストレスです。ストレスを感じるとき、人は「防衛・闘争態勢」を取ります。鼓動を早くし血管を収縮させ、いつでも動ける緊張状態です。これこそが、交感神経が優位な状態です。

このストレス状態が慢性化すると、常に交感神経を刺激していることになるわけです。例えば、ライオンに追いかけられている時リラックスできるでしょうか?そんな時の休息は、死を意味しますよね。上司との関係にストレスがある場合、ライオンに追いかけられるのと同じ反応なんです。

慢性的にストレスにさらされていると、生命を守る防衛本能としてリラックスすることを許しません。つまり、緊張状態が続けば、睡眠の浅い夜になってしまうのです。

では、交感神経が刺激され緊張した状態から、副交感神経を優位にし、自然な睡眠に誘われるにはどうしたらいいでしょうか?

心地よい睡眠を!副交感神経を優位にする5つのポイント

心地よい眠気に誘われて、目覚めたらスッキリ!そんな朝を過ごしたいですよね。

緊張状態から離れ、リラックスできる深い睡眠時間のために、副交感神経を優位にする5つのポイントをご紹介します。

1.寝る1時間前にはテレビや携帯をやめる

普段のストレスで緊張状態になっていますが、実は、テレビや携帯電話を長時間利用することも、睡眠前にはNG。

次々と変わる画面や音、小さい画面での視聴などは神経を集中させ、交感神経を優位にさせてしまいます。

副交感神経を優位にするためには、まずは刺激を減らすところからはじめましょう。

2.甘いものを減らす

ストレスがあるのに、甘いもの食べちゃダメなの?と思った人もいるかもしれません。

実は、甘いものと自律神経には大きな関係があります。特に夜の甘いものは夜中に低血糖を起こしやすくなるため、睡眠が浅くなりがちです。

糖質を食べると、どんな健康な人でも血糖値が上がります。特に、砂糖などの精製されたものは、急激に血糖値を上げてしまいます。血糖値が上がりすぎると体には大きな負担になるため、一生懸命血糖値を下げようとします。

この血糖値の上下こそ、自律神経を乱す原因の一つ。血糖値や体温など、一定に保とうとする働きを持つ自律神経は甘いものによって、ぐらぐら揺れ動きます。そうなると、自律神経は安定できず、また緊張状態に傾きやすくなります。

少量の甘いものはストレス解消になりますが、チョコレートや飴を一日中食べたり、砂糖を入れたコーヒーをがぶ飲みしたり、三食炭水化物をとったりする人は要注意です。副交感神経が出番を待っていますよ。

3.ハーブティーで体を内部から温める

ホッと一息ついて、リラックスするためにはハーブティがお勧めです。

お勧めはペパーミントティです。ほのかな甘みがあるペパーミントは、副交感神経を刺激することがわかっています。

ハーブティはカフェインレスなので刺激が少ないものですが種類によっては交感神経を刺激します。

タイムやローズマリーは、交感神経刺激で元気になってしまいます。同じハーブティでも、日中に楽しむものと夜にリラックスするものと使い分けるようにしましょう。

4.深い呼吸で副交感神経を優位に

副交感神経を含む自律神経は自分では意識できないものです。しかし、一つだけ自分でコントロールができることがあります。

それが「呼吸」です。特に、腹式で行う深い呼吸は、副交感神経を優位にしリラックス効果をもたらします。普段から呼吸が浅い人ほど、交感神経優位で緊張状態にある人です。

そんな人は深い呼吸を難しく感じるかもしれません。そんな時は、大きな声で笑ってみましょう。「ハハハハ!」と大声で笑うと、勝手に腹式になっています。

笑いは自然な深呼吸。緊張を解き、楽しい気分になりますよ。

5.お風呂は寝る少し前に

お風呂で暖まった後、すぐに眠ろうとしても寝付けないことが多いのではないでしょうか?

ぬるめのお風呂はリラックスし、副交感神経を優位にします。半身浴がお勧めですが、寒い季節はすぐ体が冷えてしまいますよね。しっかり温まりながら、眠りにつきやすいタイミングを知りましょう。

熱いお風呂で温まった身体は、まだ活動状態にあります。一番入眠しやすい条件は、体温が低下し始めたころ。汗が引いて、スッキリ感が増したころに布団に入りましょう。早目に消灯しておくと、ますますGOODです。

体温をコントロールしているのも自律神経です。温まった体温を落ち着かせているのも副交感神経なんです。副交感神経がすっかり優位になったころに布団に入れば、ぐっすり気持ちいい睡眠時間になりますよ。

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まとめ

睡眠と副交感神経は大きく関係しています。

些細なことでも積み重なると、自律神経は不調を起こしやすくなります。日常的なリズムを作り、副交感神経が働きやすい環境を作りましょう。

自然で深い睡眠をとれば、翌日すっきり、自律神経も整います。睡眠を充実させる副交感神経のこと、ぜひ覚えておいてくださいね。

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