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寝る
寝る

睡眠中息苦しい時にしたい5つのこと

寝る男性

毎日の睡眠、しっかりとれていますか。忙しくて睡眠時間が短い人や寝つきが悪くて困る人、睡眠に関しては人それぞれに悩みがあるのが普通です。けれどもしあなたが睡眠中に息苦しさで目が覚めるのならば、ここにあるあれこれを試してみてはどうでしょうか。

睡眠中の息苦しさといっても程度も理由も様々です。簡単な工夫で改善される場合もあれば医師の診察が必要な場合もあるでしょう。この記事では自分でできることについて、その理由と方法を5つにわけてご紹介します。

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息苦しさの理由

ベッドで寝る

とくに体には問題がないのに睡眠中や寝入りばな、または寝起きの時に息苦しい。実はこれは誰にでもあることなのです。問題はその頻度で、たまにあるうちは気にすることもありません。けれどたまにがまたになりしょっちゅうになってしまったら、そこから軌道を修正するのは大変になってしまいます。

ただし気をつけて欲しいのは息苦しさの理由が大きな病気に起因している場合です。もしも睡眠中の息苦しさが何日も続くなら迷わず病院へ行くべきです。どこにも異常はないと言われたけれどやはり眠ると息苦しいのならばここにあることを試してみる価値があるでしょう。

睡眠中の息苦しさ解消の5つのあれこれ

体はどこも異常はないと言われるけれどなんだか息苦しくて眠れない、そんな場合に自分でできるあれこれを集めてみました。今からすぐにでもできることがあります。いろいろ組み合わせて少しでも息苦しさをなくしていきましょう。

姿勢をかえる

よく言われることですが、寝る時の姿勢をかえてみましょう。仰向けやうつ伏せは実は腰や首、そして心臓に負担がかかることが多いのです。横になって腰を適度に曲げてリラックスして、そしてこの時大事なのが横になる向きなのです。必ず心臓のあるほうを上にしましょう。つまりほとんどの人は右を下にすることになります。心臓を上にすることではじめて体はリラックスした状態になるのです。

枕をかえる

枕をかえるとよく眠れるというのもよく言われることの1つですね。しかしどんな枕が自分にあうのか探すのは大変ですしお金もかかります。ならばこの際枕はやめてしまいましょう。いきなり枕なしではそれもかえって寝にくくなりますから、タオルを積んでみてください。横になった時に頭と首と背骨がまっすぐになる高さが一番いいと言われていますが、仰向けに寝るほうが楽ならばタオル1枚でも問題ありません。枕なしで眠ることで睡眠中に首が圧迫されて喉がふさがることがなくなります。そして頭が低くなることで心臓の負担もおさえられるのです。

背中を温める

鼻炎の人に多いのですが、鼻呼吸が安定しないために口呼吸になり、口呼吸が喉に負担をかけて息が苦しくなることがあります。風邪は治ったと思っていたのに実は喉に炎症が残っていて息苦しいこともあります。いずれにしても背中、正確には肩甲骨の間を温めると楽になることが多いのです。日中は貼るカイロを肩甲骨の間に貼って、お風呂に入った時にシャワーで十分温めたりお風呂上がりにドライヤーで温めてみましょう。くれぐれも低温やけどしないように気をつけてください。

肩甲骨を柔らかくする

睡眠時に息苦しくなる人は肩こり背中こりがひどい人がかなりいます。マッサージや鍼灸もいいのですがお金がかかるのが難しいところですね。では自分でできる簡単な背中ストレッチをしてみましょう。椅子に浅く座って上腕を体につけて肘から先だけを前に出します。小さい前にならえの姿勢です。そのまま手のひらを上に向けます。そしてややゆっくりと息を吸いながら肘から先だけを左右に開き胸をはって肩甲骨を寄せます。この時肘が後ろに下がらないようにしましょう。息を吐きながら腕を前で交差させ、背中を丸めて息を吐ききります。これを10回セットで1日に数回、寝る前にも実行します。背中が硬いと深い息を吸うのが難しくなりますからじっくり背中をほぐしてみましょう。

漢方をためしてみる

息苦しくて病院に行ったけれど肺も心臓も無問題と言われた人。睡眠時無呼吸症候群やナルコレプシーも違うと言われた人。喉になにかあって喉がふさがったようで苦しいのに何もないと言われた人。とにかく検査しても問題ないと言われたけれど息苦しくて困っている人。そんな人は1度漢方薬局に相談してみましょう。西洋医学では病気ではなくても漢方医学では病気の手前だと診断されることはよくあります。漢方は今日薬を飲んで明日効くというような即効性はありませんが、じんわりと体を改善してくれます。試してみて損はないでしょう。

睡眠不足がなくなる日―自覚なき睡眠障害が増えている! (主婦の友新書)
林田 健一
主婦の友社
売り上げランキング: 475,230

まとめ:睡眠中の息苦しさは未病かもしれません

漢方医学の概念に未病というのがあります。病気ではないけれどほうっておけば病気になる手前だという意味です。これは病院で検査をしても何も出てきません。この記事ではこの未病状態の息苦しさを改善する方法を提案しました。できることをいろいろ組み合わせて試してみてください。

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