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睡眠

睡眠、安静時につかう首枕の首の筋肉への影響

睡眠

どこで睡眠時間を確保するかは立場、状況によっていろいろあるかと思います。

自宅の使い慣れた場所、出張先のホテル、移動中の新幹線、電車、飛行機。横になれるとは限りません。座った姿勢、なかには電車のつり革にもたれて立ったままうつらうつらできてしまう達人も。思わず頭を支えてあげたくなってしまう場面など見かけたりしませんか。

どこであれ睡眠時間を快適に確保するためにさまざまな工夫が考えられてきました。電車の座席で、思わず頭を支えてあげたくなったことのある人は逆にこう思ったりしませんか。

どんな姿勢でも睡眠時に自分で頭を支えていられたらなあ。そこで今ちまたでよく見かけられる睡眠時に使う首枕の登場となります。

この睡眠、安静時に使える首枕、使いすぎたらどうなるのでしょうか本記事では首枕に頼る状況を首の筋肉の観点から考えてみたいと思います。
                        

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睡眠、安静時に使える首枕の種類

考える

首枕にもいろいろな種類があります。3タイプに大まかに分けてみました。

  • タイプ1)布団に横たわって眠る時、首と布団の隙間を埋めるように使うもの
  • タイプ2)長時間乗り物に座ったまま眠る時に、首の周りに固定して使うもの
  • タイプ3)パソコン使用時などくびを長時間固定するときに首に巻いてつかうもの

タイプ1)布団に横たわって眠る際に使う首枕

人間が二足歩行を始めて、重い頭を支えるためにS字に湾曲した背骨。そのS字型を崩さないように首と布団の隙間を埋めるタイプの首枕です。高さが重要ポイントですので、ぐるぐる巻きの巻き数を変えて高さを調節するようになったものもあります。

タイプ2)長時間乗り物に乗った時の睡眠に使う首枕

荷物としてかさばらないように、息をいれてUの字に膨らませて使うものが大半です。吹き込む空気量の調節により首の動きに柔軟性をもたせることができます。

タイプ3)パソコン、仕事など首を長時間同姿勢で固定するときに使う首枕

・バスタオルを縦長にたたんで使う手作りのもの。
・市販で首の長さや感触が適度に整えられているもの。
これは首の周りに巻き、首の筋肉の補強になり重い頭を支える手助けをします。

睡眠時に使う固定タイプの首枕はムチ打ちの時に使うギブスに使えるの?

交通事故や、ひどい寝違えなどでおきる、首のムチ打ち症状。整形外科に行けばまずレントゲンなどで症状、状態を確認してから日頃の行動時にできるだけ安静にするためにギブスを装着するように指示されることが多いと思います。

このギブスは首をほぼ完全に固定したいわけですから、後ろを振り返ったり首を傾げたり、うつむいたりはできないようになっています。

飛行機や新幹線、バスなど長時間乗車の間の睡眠に使われるタイプの首枕は、軽く首を前後左右に傾けることは可能となっていますので、ムチ打ち状態の固定には不向きと考えられます。しかし軽い症状であれば、どれも補助用としては使用可能の場合もあるようです。

このムチ打ち状態の時に使うギブスは治療が進みますと、常に装着は薦められません。なぜなら首がギブスに頼り筋肉量が減ってしまうからなのです。ここから考えますと、睡眠時に使う首枕も日頃から楽だからと頼りすぎる場合の弊害が考えられないでしょうか。

痛みのひどい時にのみ力を借りて傷を治癒させるムチ打ち用ギブス

背骨から首筋にかけてのS字湾曲を保てない状況での睡眠時のための首枕

どちらも頼りすぎないような使用を考えていただきたいと思います。

睡眠時に首枕に頼りすぎないよう、首の筋肉鍛えよう

タイプ2)タイプ3)の首枕の場合、使用方法、頻度によっては肩こり、首こりを誘発する場合があるようです。いずれにしても、日頃から首回りの筋肉のストレッチや、トレーニングなどで首枕などの道具に頼らない安定姿勢をめざしてみてはいかがでしょうか。

頸椎(首の骨)周りの筋肉強化、弛緩運動で頸椎を安定させることにより、自前の首枕とはおおげさにしても、補強となるものと思われます。

くれぐれもしっかりとした筋肉強化のアドバイス、指導のもと、無理をせずなさってください。

低反発 ネックピロー
低反発 ネックピロー

posted with amazlet at 14.04.27
エイコー (EIKO)
売り上げランキング: 36,439

まとめ

本記事では睡眠、安静時に使う首枕についてまとめてみました。大きく分けて3タイプの首枕が考えられます。

  • タイプ1)布団に横たわって眠る時、首と布団の隙間を埋めるように使うもの
  • タイプ2)長時間乗り物に座ったまま眠る時に、首の周りに固定して使うもの
  • タイプ3)パソコン使用時などくびを長時間固定するときに首に巻いてつかうもの

それぞれの利点をいかし状況に応じて使用していただきたいと思います。しかし首枕に頼りすぎて首回りの筋肉の減少につながらないよう、適切な頸椎強化、周囲の筋肉強化も提案しています。ぜひ本記事を参考にどこでも眠れる安心感、安心姿勢を手に入れてください。

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