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お酒によって睡眠が妨げられる理由

質の良い睡眠を得るためにお酒は役に立つのでしょうか?

じつは、お酒には質の良い睡眠を妨げる傾向があるのです。だからと言ってお酒を飲んではいけない、ということではありません。お酒は気分をリラックスさせる作用があり、友人や家族での楽しい時間を過ごすための助けになります。しかし、お酒を飲み過ぎるなら、睡眠に悪影響を及ぼしてしまい、体調を崩してしまう原因となるでしょう。

では、お酒が質の良い睡眠を妨げると言えるどのような理由があるでしょうか?この記事ではこの点について幾つかご紹介してみたいと思います。また賢いお酒の飲み方についてもご紹介してみたいと思います。

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お酒が睡眠を妨げる理由

宴会男

では、お酒が睡眠を妨げると言える理由にはどのようなものがあるのでしょうか?幾つかご紹介してみたいと思います。

お酒が睡眠を妨げる理由その1:夜中に覚醒

お酒を飲むと眠たくなりますので、すぐに寝てしまうかもしれません。ですから一見良い睡眠を摂るためにはお酒が必要なのではないか、と思えるかもしれません。しかし、それは違います。

お酒を飲むと確かに寝つきが良くなりますが、それは朝まで続くものではありません。お酒には体を覚醒させる作用もあるので、夜中に目を覚ましてしまうことになるでしょう。その結果朝まで熟睡することができず、質の良い睡眠が妨げられてしまうのです。

お酒が睡眠を妨げる理由その2:利尿作用

通常人間の体は、寝ている間にトイレに行かないで済むように、尿の生成を抑える働きがあります。しかし、お酒を飲むとその働きを助けているホルモンに影響がおよび、寝ている間も尿の生成が行われるようになります。そのため、夜中にトイレに行きたくなって目が覚めてしまうのです。

お酒を飲むと水分不足になることがあるので、水をたくさん飲むこともあるでしょう。それが原因で、寝ている間にトイレが近くなることも考えられます。

お酒が睡眠を妨げる理由その3:舌の筋肉が麻痺する

お酒が睡眠を妨げる理由として舌の筋肉が麻痺する、ということも挙げられます。これはどういうことでしょうか?

お酒によって舌の筋肉が麻痺すると、舌の付け根が喉に落ち込み、気道をふさぎます。これによって起きる現象がいびきです。いびきをかくと息を十分に吸い込むことができませんので、酸欠状態になり寝ている間に覚醒することになるでしょう。またお酒を飲むと鼻の粘膜の血流が良くなりますので鼻呼吸ができなくなりますますいびきをかきやすくなるでしょう。

いびきはひどくなると睡眠時無呼吸症候群を引き起こすことになります。そうなると寝ている間に呼吸が止まってしまい死に至ることもあります。注意する必要があるでしょう。

賢いお酒の飲み方

ここまでで、お酒が質の良い睡眠に悪影響を及ぼすということをご紹介致しました。では、睡眠を妨げないように賢くお酒を飲むためにはどのようなことを心がけると良いのでしょうか?ご紹介してみたいと思います。

賢くお酒を飲む方法その1:時間を決める

寝る直前までお酒を飲んでいるなら睡眠に影響が及びます。食事の時にたしなむ程度にお酒を飲んだなら、それ以降はダラダラと飲み続けないようにするなら、お酒が睡眠に影響を及ぼすことを避けることができるでしょう。寝酒は絶対にやめましょう。

賢くお酒を飲む方法その2:休みを作る

賢くお酒を飲んで睡眠を妨げないようにするためには、お酒を飲まない休みの日を作る必要があります。一週間に1日か2日は必ずお酒を飲まない日を作りましょう。そうするなら肝臓に負担をかけないようにすることができます。肝臓は寝ている時に免疫を作る働きがありますので、お酒に妨げられずに免疫を作るためにも、お酒を飲まない日を作るのは大切です。

心地よい眠りをつくる「たった3つ」のコツ ~今日からできる快眠力アップ術~ (ケータイ新書SP)
KADOKAWA / エンターブレインDMG (2013-12-26)
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まとめ:お酒によって質の良い睡眠を妨げられないようにしましょう

この記事では、お酒が質の良い睡眠を妨げる理由、また睡眠を妨げない賢いお酒の飲み方をご紹介致しました。参考にしていただけたでしょうか?

お酒によって睡眠が妨げられているのであれば、それをしっかり改善する必要があります。お酒は体に負担を与えるものですが、睡眠を摂ることができなければさらに体の負担が増してしまうからです。お酒を飲むことは決して悪いことではありませんが、飲み過ぎて睡眠が妨げられるということがないように注意しましょう。

賢くお酒を飲むようにして、お酒による睡眠不足で体調を崩してしまうことがないように注意してください。

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