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イヤホンをつけている女性

深い睡眠をとるための耳栓の正しい選び方

イヤホン

「寝たいのに周りがうるさくて中々眠れない…」「隣の部屋の住人が夜中に騒いで起きてしまう…」あなたはこのようなお悩みをお持ちではないでしょうか?

あなたの睡眠に適した耳栓を利用することで、睡眠を妨害する騒音を遮断し、深い睡眠を得やすくなります。あなたに適した耳栓を選ぶためには、耳栓の「減衰値」や「周波数」といった指標について理解していく必要があります。

是非本記事をご活用頂き、あなたの静寂な夜を取り戻して下さい。

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1.耳栓を利用することで深い睡眠をとれる理由

耳栓は、あなたの睡眠を妨害する騒音を遮断し、深い睡眠に導いてくれる心強いアイテムです。

耳栓が睡眠に与える具体的な効果を理解するためには、深い睡眠をとる上での音の影響について学ぶ必要があります。以下で詳しく見ていきましょう。

1−1.深い睡眠をとる上での音の影響

睡眠に適した寝室の音の大きさは、 図書館の静けさ です。

深い睡眠をとるために寝室の音の大きさを小さくする理由は、以下の通りです。

  1. 深い睡眠をとるためには、心身がリラックスしている状態になる必要がある
  2. 心身をリラックスした状態にするためには、光・音・触刺激を小さくする必要がある
  3. 強い光や強い音の刺激を受けた場合、脳は刺激が与えられることで覚醒し、リラックス状態から覚醒状態に切り替わる
  4. そのため、深い睡眠を得るためには、寝室の音の大きさを小さくする必要がある

また、睡眠中も聴覚からの刺激は脳に伝わっています。そのため、夜中に周辺で騒音があったりした場合に起きてしまうことがあるのです。

深い睡眠を得るためには、睡眠中の騒音も遮断する必要があります。

それでは、あなたが深い睡眠を得るための耳栓の選び方について見ていきましょう。

2.深い睡眠をとるための耳栓の選び方

あなたに適した耳栓の選び方を理解するためには、まず次の3つの要素について理解する必要があります。

  • 睡眠に適した耳栓の種類
  • 「減衰値」
  • 「周波数」

それでは、以下でそれぞれについて見ていきましょう。

2−1.睡眠に適した耳栓の種類

耳栓には様々なタイプのものがありますが、 睡眠に適した耳栓のタイプは、 低反発のポリウレタンフォーム、もしくはポリウレタンに近い素材を使用しているタイプ です。

ポリウレタンフォームの特徴、メリット、デメリットは次の通りです。

  • 特徴 : 指先で耳栓を細く変形させて耳穴に装着した後、それぞれの人の耳の形状に合うように変形する
  • メリット : フィット感、遮音性の高さ、価格の安さ、装着したまま就寝できること
  • デメリット :指先で耳栓を変形させるため衛生面を気にする必要があること、汚れがつきやすいこと

耳栓には、この他に 気圧の変化に強いタイプ や、 防水性に長けたタイプ があります。耳栓を選ぶ際には、低反発性のポリウレタンフォームのタイプを選ぶようにしましょう。

2−2.耳栓の「減衰値」を理解しよう

「減衰値」とは、周囲の音の大きさに対して、どの程度の音を遮断できるかを示した値です。 単位は、音の単位であるdb(デシベル)を採用しています。

例えば、あなたの寝室の音の大きさが60dbであり、耳栓の減衰値が40dbである場合、あなたが実際に聞こえる音の大きさは20dbとなります。

深い睡眠を得るために必要な音環境は、図書館程度の静けさであり、これは 40db 程度とされています。デシベルの目安については、以下を参考にして下さい。

  • 110db:ロックバンドのコンサート
  • 80db:交通量の多い車道沿い
  • 60db:通常の会話
  • 40db:図書館、深夜の住宅街
  • 20db:木の葉のかすれ合う音

これらを参考に、あなたの睡眠時の音の大きさを大まかに把握しましょう。

現在の睡眠環境の音の大きさを把握できたら、耳栓を利用して40db以下になるようにしていくことで、質の高い睡眠を得ることができるようになります。

2−3.耳栓の「周波数」を理解しよう

「周波数」とは、単位時間あたりに規則正しく繰り返される現象の繰り返し回数のことで、Hz(ヘルツ)という単位で表現されます。

音に関しては、周波数は「音の高さ」に関わります。

周波数の目安としては、以下を参考にして下さい。

  • 125Hz:男性のイビキ
  • 500Hz:一般的な人の声
  • 1000Hz:赤ちゃんや子供の甲高い声
  • 4000Hz:ガラスが割れる音

先ほど紹介した耳栓の「減衰値」は、周波数によって値が設定されています。高い音を多く遮断することのできる耳栓もあれば、低い音を多く遮断することのできる耳栓もあります。あなたが遮断したい音の周波数を大まかに把握し、その周波数の減衰値の高い耳栓を利用することが大切です。

2−4.あなたの睡眠に適した耳栓を選ぶ

ここまでで、深い睡眠をとるための耳栓の3つの要素について見てきました。耳栓選びの際には、ここまでの情報を基に、以下の手順で選ぶようにしましょう。

  1. あなたが遮断したい音の周波数を大まかに把握する
  2. 睡眠に適した耳栓のタイプから、遮断したい周波数の減衰値が大きなものを選ぶ
  3. 寝室の音の大きさから減衰値を引いたものが、40db以下になるように工夫をする

大切なことは、あなたの睡眠環境に合わせた耳栓を選ぶことです。あなたを悩ます騒音を遮断し、是非快適な睡眠を手に入れて下さい。

まとめ

ここまでで、深い睡眠をとるための耳栓の正しい選び方についてご紹介してきました。耳栓は、深い睡眠を助けてくれるとても効果的なアイテムです。あなたの睡眠に効果的な耳栓を選ぶには、耳栓の種類、減衰値、周波数について理解することが大切です。

是非、本記事をご活用頂き、静寂な夜の時間と質の高い睡眠を手に入れて下さい。本記事が、少しでもお役に立てれば幸いです。

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