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靴下
靴下

靴下が睡眠に与える影響と選び方のポイント

靴下

寒い夜は布団に入ってすぐに寝てしまいたい。けれど、布団に入ると足が寒くて睡眠どころじゃないという方もいるのではないでしょうか。そのため、靴下を履いて寝る人もいると思います。

しかし、「睡眠には靴下はNG!」「寒いときは靴下を履いてもOK!」と真逆な言葉を耳にしたことはありませんか。睡眠時に靴下を履くとどうなるか、靴下を履いて寝るべきシーンがどんな時なのかが分からないため、このように全く異なる言葉が出てくるのです。

そこで本記事では、靴下が睡眠に与える影響と、睡眠時の靴下を選ぶポイントをご紹介していきます。夜、足が寒くてなかなか寝られない人にはぜひ読んでほしい内容です。

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睡眠時の体温変化

寝る

私たちは眠くなると手足が温かくなりますが、これは風邪で出る熱とは違って、体の内部の熱が表面に出てきたものです。皮膚を通して外気にさらされた熱は、外の気温に触れることで温度を下げます。そうすると身体の内部の体温(深部体温)も下がっていき、次第に眠りにつきやすい状態へと変化していきます。

また、深部体温が下がるほど睡眠は深くなり、明け方に上がり始めると目が覚めやすくなることも分かっています。皮膚表面の温度が高くなり、深部の温度が下がるほどその後の眠りやすさは強くなります。人間は他の動物と比べて脳の多くの部分を使っています。疲れた脳を休ませるためにも、睡眠中は脳の温度を下げて休ませる必要があるのです。

睡眠中の靴下の弊害

寒いからと寝る前に靴下を履くと、靴下の保温機能により熱の放散がスムーズにいかなくなります。そうすると深部体温がきちんと下がらずに、質のよい眠りを得られません。深い睡眠であるレム睡眠が減少して、夜中に目が覚めたり質の悪い睡眠になってしまいます。

ちなみに睡眠中の熱の放散を妨げる原因は靴下だけではありません。他に下記のようなものもあります。

  • 手袋
  • 厚着
  • 電気カーペット
  • コタツ

良い睡眠を取るには、眠りに入るときの温度が大切です。先に布団を温めて、寝る時には靴下や手袋は外し、あまり厚着をせずに休みましょう。

また、電気カーペットやコタツで寝ると起きたときにやたらだるいと感じることはありませんか。これも外気が高すぎるため、体温が調節出来ないことの弊害なのです。寝る前には電源を切りましょう。湯たんぽを代用してもいいでしょう。湯たんぽは温度が徐々に下がっていくので熱の放散を妨げにくく、愛用者も増えています。

睡眠中靴下が必要な人

しかし、靴下なしでは足が冷たくて寝られないという人もいるでしょう。指先を温めてもなかなか暖まらない人は、もしかしたら末端冷え性になっているのかもしれません。末端冷え症は、手先や足先が極端に冷えるタイプの冷え症で、10~30代の女性に多いといわれています。

このような生活習慣が末端冷え性の原因とされています。

  • 食事の量が少ない
  • 運動不足
  • 疲労の蓄積
  • 薄着

末端冷え症の人は、体内で熱をうまく作ることができず、熱を末端にまで運べません。寝る前に必要な熱の放散もできないでしょう。睡眠前の体温調節がうまくいかないと良い睡眠をとることはできません。そのため、冷え症のある人は、逆に靴下や手袋などで適度に温める必要が出てきます。

靴下を選ぶときは

冷え症の人は足を温めようと何枚も靴下を履きがちです。しかし、靴下で足を締め付けすぎるのもよくありません。うまく眠れない原因は、血行不良で熱の放散ができていないから。それなのに靴下で血流を抑えるようなことをしては逆効果です。睡眠中の靴下は締め付けの少ないものを選ぶようにしましょう。

また、通気性も重要です。温かいからと何枚も靴下を重ねると、足の裏にかいた汗が蒸発されずに残り、身体の表面を下げ過ぎてしまいます。

今では多くのナイトグッズが売られており、靴下も例外ではありません。雑貨店から寝具メーカーまで多くの店舗で販売され、可愛らしいものや温かそうなものもたくさんあります。しかし、締め付けの強い靴下や通気性の悪い靴下は、質の良い睡眠にはよくありません。靴下を選ぶときは見た目だけではなく、締め付けの少なさや通気性の良さといった実用性を重視しましょう。

冷え症は睡眠だけでなく美容にも悪影響です。適度な食事と運動を心がけ、首や袖口などを冷やさないように過ごしていきましょう。足湯やお風呂にゆっくり浸かって身体を温めるのもいいですね。

足暖暖ソックス ブラウン
アルファックス (2013-08-30)
売り上げランキング: 22,814

まとめ:睡眠中の靴下はきちんと選ぼう

ここまでで靴下が睡眠に与える影響と、靴下を選ぶポイントをご紹介してきました。睡眠と靴下の関係は下記の通りです。

  • 睡眠中に体温調節がされるので、基本的には靴下は必要ない
  • ただし末端冷え性で眠れない人は靴下を着用してもよい
  • 靴下は締め付けの少ないものや通気性の良いものを選ぶ

布団が寒くて仕方がないときに身体が冷えていると目が覚めてしまいますよね。まず身体や寝具を温めて睡眠に入りやすい状態を作ったうえで、それでも寒い時には睡眠に適した靴下や保温器具を使うといいでしょう。

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