Home / 健康 / 健康全般 / 睡眠 / 睡眠時の2パターンの脳波と睡眠不足・睡眠障害の改善策!
頭痛の男性
頭痛の男性

睡眠時の2パターンの脳波と睡眠不足・睡眠障害の改善策!

頭痛の男性

質の良い睡眠を摂るには睡眠時の脳波のメカニズムを理解し、乱れを調節する事が大切です。

なぜなら、睡眠中の脳波は2種類あり、その両方の脳波が発生している睡眠の状態を十分に確保することで、質の高い睡眠をとることができるからです。

また、睡眠時の脳波の乱れは、日々の生活習慣やストレスが主な原因です。それらを改善していく事により、2種類の脳波を睡眠中に十分に味わい、質の良い睡眠をとれるようになります。

そこで、本記事では睡眠中の脳波のメカニズムと睡眠の質を改善する方法についてご紹介していきます。

スポンサーリンク

睡眠の仕組み・脳波のメカニズムを知ろう

睡眠は、脳波の種類によってレム睡眠ノンレム睡眠の二種類に分けられます。

レム睡眠の時の脳波は浅い睡眠を示しています。また、レム睡眠はまぶたの下の眼球運動をともなう睡眠で、夢をみている状態のことを指します。体は動きませんが脳は日中と同じような活動をしており、この時間に目覚めると気持ちよく起きることができます。

ノンレム睡眠の時の脳波は深い睡眠を示しています。また、ノンレム睡眠は脳を休息させる為の深い眠りで、S1~S4と4つのステージに分けられています。その中でもS3とS4がもっとも脳の活動が穏やかになり、深い睡眠を得られる状態で、脳波の波形から徐波睡眠と呼ばれ、一晩の睡眠の前半に多く出現します。この睡眠こそが「質の良い睡眠」の決め手になると言われています。

さらにこの二つの睡眠には、それぞれの役割があり…

レム睡眠

  • 精神回復及び感情の安定
  • 記憶の定着・強化
  • 情報の整理
  • 体の休息

ノンレム睡眠

  • 免疫力の向上
  • 傷ついた細胞の修復
  • 肌質の改善
  • 脳の休息

と、上記のように分かれています。レム睡眠は精神面の回復、及び体の休息を司り、ノンレム睡眠は身体の回復、及び脳の休息を司っている事が分かります。

またレム睡眠のような浅い眠りの時に目覚めると、すっきりとした目覚めになりますが、その間にノンレム睡眠をしっかりととらないと熟睡感は得られず日中眠くなることもあるので、レム睡眠とノンレム睡眠のバランスが大切になります。

睡眠不足・睡眠障害のタイプと原因

人間が生きていくにあたって、睡眠とは不可欠なものですが、近年睡眠不足に悩まされている方が増加の一方をたどっているのはなぜでしょう?

そこには現代社会で受けるストレスや、生活習慣の乱れなどが大きく関与してきます。睡眠不足になる原因は一概には言えませんが、主な要因としては

  • 肉体的な負担
  • 精神的なストレス
  • 生活習慣の乱れ

が挙げられます。他にも心身の病気などからも十分な睡眠がとれなくなることもありますが、本人の努力や心がけで改善することが出来る要因が多いです。

また、睡眠不足が定期的に続くようになると睡眠障害へと変わり、慢性的に脳波が正常に作用せず、十分な睡眠がとれないようになります。睡眠不足や睡眠障害に悩まされている方は、自分のタイプを把握して、それに合った改善策を実行することが必要です

  • 入眠困難…床に就いてから中々寝付けないタイプ
  • 中途覚醒…朝起きるまでに何度も目覚めてしまうタイプ
  • 早朝覚醒…朝早く目覚めてしまい再び眠れないタイプ
  • 熟眠障害…十分な睡眠時間をとっているのに、眠りが浅く熟睡感が得られないタイプ

タイプはこの4つに分かれ、それぞれ要因が異なってきます。入眠困難の方の場合、日頃のストレスや漠然な不安などからくる緊張が主な要因になり、熟眠障害の方の場合、環境の変化や就寝環境の問題などが出てきます。

このように、それぞれの要因を突き止め、タイプにあった改善策を見つけることが大切になります。

解決策と心がけること

脳波

睡眠不足・睡眠障害には様々な要因があり、それぞれにあった改善策を見つけなければなりません。

肉体的負荷の場合
就寝前にストレッチやマッサージなど、体中の血液の循環をよくし、身体の緊張をほぐすことが大切です。ゆっくりと温めのお湯に浸かることも効果的です。

精神的なストレスの場合
ストレスや不安の元となる問題の解決が、一番肝心になりますが、それをすぐに解決出来ない場合、体の力を意識的に抜いてリラックスすることでストレスを和らげることが大切になります。

例えばゆったりと座った状態で深呼吸をする、や、アロマテラピーの香りを楽しむ、落ち着いた曲調の音楽を聴くなどが効果的です。この時、部屋の照明を暗くしておくと、睡眠物質・メラトニンが分泌されてくるのでより眠りにつきやすくなります。

就寝前に避けるべき行為
睡眠不足の原因として、知らずに眠気を妨げる行為をしていることがあります。

  • 就寝前のカフェインの摂取
  • 就寝前の運動や入浴
  • 就寝前の食事
  • 就寝前に強い光にあたる
  • 朝や昼に日の光を浴びていない
  • 運動不足

などの行為は眠気を妨げる可能性があります。

これらの行為に気をつけることも、質の良い睡眠に繋がります。とくに朝や昼に太陽の日を浴びることで、体内時計がリセットされ、睡眠物質やメラトニンが多く作られるので睡眠不足などには効果的です。

まとめ:心身ともにリラックスすること

睡眠不足や睡眠障害を改善するには、日頃の生活習慣の見直しやストレスからの解放などが大切ですが、なにより心身ともにリラックスした状態になることが大切になります。

  • 就寝前のストレッチやマッサージ
  • 温めのお湯に浸かる
  • 深呼吸やアロマテラピー、または音楽、程よい読書など

またレム睡眠の間に目覚めると寝起きもすっきりとするので、90分の倍数で目覚ましをかけるのもいいでしょう。

上記のことを心がけ十分な睡眠をとることが生活の基盤にもなっていくので、夜中々寝付けない方や、眠りの浅い方は是非本記事を参考に試してみてください。

スポンサーリンク

Check Also

寝室

快適なベッドルームにするためのコーディネート術

一日の疲れを取るためのベッドル …

41 comments

  1. Yes! Finally someone writes about ig.

  2. Howdy! Someone in my Facebook group shared this site with
    us so I came to check it out. I’m definitely loving the information.
    I’m book-marking and will be tweeting this to my followers!
    Great blog and superb design and style.

  3. Wow! In the end I got a blog from where I be able to genuinely obtain helpful facts regarding my
    study and knowledge.

  4. I seriously love your site.. Pleasant colors & theme.
    Did you develop this site yourself? Please reply back as I’m looking to create my own site
    and would love to find out where you got this from or what the theme is called.
    Appreciate it!

  5. When someone writes an paragraph he/she keeps the thought of a user in his/her
    mind that how a user can understand it. Therefore that’s why this paragraph is great.
    Thanks!

  6. Greetings I am so glad I found your website,
    I really found you by mistake, while I was browsing
    on Aol for something else, Regardless I am here now and would just like to say cheers
    for a remarkable post and a all round enjoyable blog (I also love the theme/design), I don’t have time to read it all at the moment but I have
    book-marked it and also included your RSS feeds, so when I have time I
    will be back to read a lot more, Please do keep
    up the great job.

  7. Do you have a spam issue on this website; I also am a blogger,
    and I was wanting to know your situation; many of us have developed some nice procedures and
    we are looking to exchange solutions with others, please
    shoot me an email if interested.

  8. Thanks a bunch for sharing this with all folks you actually realize what you’re speaking about!

    Bookmarked. Kindly additionally consult with my site =).
    We could have a hyperlink alternate agreement among us

  9. Howdy! This post could not be written any better!

    Reading through this post reminds me of my previous room mate!
    He always kept talking about this. I will forward this post to him.

    Pretty sure he will have a good read. Thank you for sharing!

  10. Its like you read my mind! You seem to know so much about this, like you wrote the book in it or something.
    I think that you can do with a few pics to drive the message home a bit, but other than that, this is fantastic blog.
    An excellent read. I’ll definitely be back.

  11. Hey there! I’ve been reading your weblog for a long time now and finally got the
    courage to go ahead and give you a shout out from Atascocita
    Texas! Just wanted to mention keep up the fantastic job!

  12. Howdy would you mind letting me know which webhost you’re working with?

    I’ve loaded your blog in 3 completely different internet browsers and I must say this blog loads a lot faster then most.
    Can you recommend a good web hosting provider at a honest price?
    Thanks, I appreciate it!

  13. Its like you read my mind! You seem to know so much about this,
    like you wrote the book in it or something. I think that you could do with some pics
    to drive the message home a little bit, but instead
    of that, this is magnificent blog. An excellent read.
    I will definitely be back.

  14. Normally I do not learn article on blogs,
    however I would like to say that this write-up very
    forced me to check out and do it! Your writing taste has been amazed me.
    Thank you, very nice article.

  15. Aw, this was an exceptionally nice post. Spending some time and actual effort to make a really good article… but what can I say… I procrastinate a lot and never seem
    to get nearly anything done.

  16. Please let me know if you’re looking for a article author for your site.
    You have some really good articles and I feel I would be a good asset.
    If you ever want to take some of the load off, I’d love to write some articles for your
    blog in exchange for a link back to mine. Please shoot me
    an e-mail if interested. Kudos!

  17. What’s up, the whole thing is going perfectly here and ofcourse every one
    is sharing information, that’s really excellent, keep up writing.

  18. Quality articles or reviews is the key to interest the users to
    visit the web site, that’s what this web page is providing.

  19. My partner and I stumbled over here coming from a
    different page and thought I might as well check things out.
    I like what I see so i am just following you. Look forward to going over your web page yet again.

  20. I know this website gives quality depending articles and other
    data, is there any other web page which offers these things in quality?

  21. certainly like your web site however you have to test the spelling on quite a
    few of your posts. Many of them are rife with spelling problems and I in finding it very bothersome to tell
    the truth then again I’ll surely come back again.

  22. Hi there excellent website! Does running a blog similar to this
    require a large amount of work? I have absolutely no expertise in coding but
    I was hoping to start my own blog in the near future.
    Anyway, if you have any recommendations or tips for new blog
    owners please share. I know this is off topic nevertheless I
    just had to ask. Cheers!

  23. What’s Happening i’m new to this, I stumbled upon this I’ve found It absolutely helpful and
    it has aided me out loads. I’m hoping to contribute & assist other customers like its helped me.
    Good job.

  24. We’re a group of volunteers and starting a new scheme in our community.
    Your web site provided us with helpful info to work on. You have performed an impressive task and our whole neighborhood will probably be thankful to you.

  25. First of all I want to say fantastic blog! I had a quick question which I’d like to ask if you don’t mind.
    I was interested to know how you center yourself and clear your thoughts before writing.
    I have had a hard time clearing my thoughts in getting my thoughts out.

    I do take pleasure in writing but it just seems like the
    first 10 to 15 minutes are wasted simply just trying to figure out
    how to begin. Any suggestions or hints? Many thanks!

  26. Great blog! Is your theme custom made or did you download it from somewhere?

    A theme like yours with a few simple tweeks would
    really make my blog shine. Please let me know where you got your theme.
    Bless you

  27. Wow, wonderful blog layout! How long have you been blogging for?
    you make blogging look easy. The overall look of your site is great,
    as well as the content!

  28. Hi to every one, the contents present at this web page are truly amazing for people experience, well, keep up the good work fellows.

  29. I love your blog.. very nice colors & theme. Did you create this
    website yourself or did you hire someone to do it for you?
    Plz respond as I’m looking to create my own blog and would like to know where u
    got this from. thanks a lot

  30. Thank you for the good writeup. It in fact was a amusement account it.

    Look advanced to more added agreeable from you! However, how could
    we communicate?

  31. We’re a group of volunteers and starting a brand new scheme in our
    community. Your website offered us with useful information to work on. You’ve done an impressive job and our entire group shall be grateful to you.

  32. My family always say that I am killing my time here at web, but I know I
    am getting experience all the time by reading thes good articles.

  33. What’s up, yeah this article is actually fastidious and I have learned lot of things from it about blogging.
    thanks.

  34. Woah! I’m really enjoying the template/theme of this website.

    It’s simple, yet effective. A lot of times it’s difficult to
    get that “perfect balance” between user friendliness and appearance.
    I must say you’ve done a very good job with this. Also, the blog loads extremely fast for me on Safari.
    Exceptional Blog!

  35. Everything is very open with a precise explanation of the issues.

    It was really informative. Your site is very useful.
    Thank you for sharing!

  36. Hi! Quick question that’s totally off topic.
    Do you know how to make your site mobile friendly?
    My blog looks weird when browsing from my apple iphone.
    I’m trying to find a theme or plugin that might be
    able to correct this problem. If you have any recommendations, please share.
    Many thanks!

  37. I love reading through an article that can make people think.
    Also, thank you for allowing for me to comment!

  38. Greetings from Los angeles! I’m bored to death at work so I decided to browse your site on my iphone during lunch break.
    I enjoy the knowledge you provide here and can’t wait to take a look when I get home.
    I’m surprised at how quick your blog loaded on my cell phone ..
    I’m not even using WIFI, just 3G .. Anyways, awesome site!

  39. It’s an awesome paragraph in favor of all the online users;
    they will get advantage from it I am sure.

  40. I’d like to find out more? I’d want to find out more details.

  41. This is a good tip especially to those new to the blogosphere.
    Short but very accurate info… Thank you for sharing this
    one. A must read post!

コメントを残す

メールアドレスが公開されることはありません。 * が付いている欄は必須項目です