Home / 健康 / 健康全般 / 睡眠 / 寝酒がもたらす健康への悪影響!睡眠への悪影響や肥満の危険!
日本酒
日本酒

寝酒がもたらす健康への悪影響!睡眠への悪影響や肥満の危険!

日本酒

睡眠前はお酒を飲まないことが重要です。

睡眠前のお酒(いわゆる寝酒)は、深く眠ることができなくなったり、肥満をもたらすなどの健康への悪影響を招くおそれがあるためです。具体的には、飲酒から睡眠まで3時間程度の時間をあけることが重要となります。

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睡眠前のお酒がもたらす健康への悪影響

 睡眠前にお酒を飲まれることを楽しみにされている方も多いのではないでしょうか。お酒を飲むことで1日の仕事の疲れをとって、リラックスをして、次の日の仕事に備えたいという方は多いと思われます。

実際、お酒は血行をよくしたり、脳をリラックスさせるなどの効用があります。昔から「酒は百薬の長」と言われるように適量のお酒にはたくさんの良い効能があることは科学的にも研究がされています(例えば適量のお酒を飲むことでかえって心筋梗塞などの疾患が少なくなるという研究があります)。

 しかし、こと、睡眠前にとるお酒、つまり寝酒にはデメリットがあります。つまり睡眠前にお酒を飲むことで、良質な睡眠を妨げたり、肥満を招いてしまうといった健康に対する悪影響が生じます。具体的には睡眠前3時間程度の時間をあけないでお酒を飲むことで
これらのような健康への悪影響が生じることとなります。

睡眠前の飲酒は良い睡眠を妨げる!?

悩める女性

 まず、睡眠前にお酒を飲んだ場合の睡眠への影響です。お酒は睡眠前に飲めば眠気を誘うため、軽めの睡眠導入剤のような形でたしなんでおられる方もいらっしゃると思います。確かに、科学的にも睡眠前にお酒を飲むことにより、一時的に神経伝達物質働きが抑えられ、睡眠導入の効果があることは確認されています。

 しかし、睡眠前にお酒を飲んだ場合の問題は、睡眠中にあります。睡眠前に飲んだお酒のために良質な眠りが妨げられることとなるのです。つまり、睡眠前に摂取したお酒は数時間後、体内でアルデヒドという毒に変わります。アルデヒドは体内で分解されますが、この分解のために交感神経が刺激されることとなります。

通常、睡眠中は副交感神経の働きによって安静な睡眠が保たれていますが、アルデヒド分解のために交感神経が活発に活動するによって、体内の体温が上がり、良い睡眠を取ることができなくなります。このために睡眠前にお酒を飲むことで良質な睡眠が妨げられる結果となるのです。このように睡眠前にお酒を飲むことは、睡眠の導入には役立つものの、最終的には良質な睡眠を妨げてしまうといった悪影響を生むこととなってしまうのです。

睡眠前のお酒がもたらす肥満

次に、睡眠前のお酒がもたらす悪影響として挙げることができるのが肥満という健康への悪影響です。肥満は心筋梗塞などの循環器系への悪影響の因子として、場合によっては命に関わる影響を生じさせることもありえます。睡眠前のお酒は、この肥満をもたらす原因ともなり得るのです。

お酒は基本的にそれ自体、カロリーが高い飲料です。種類によっては缶で一本のお酒でご飯茶碗半膳分くらいのカロリーがあるものもあります。また、カクテル系などの甘いお酒であれば、砂糖なども大量に入っているものもあります。

そして睡眠前は体を動かしませんので、このような高カロリーなお酒を摂取することで肥満につながってしまいます。また、お酒には食欲を増進する働きがあります。お酒をたしなまれる方であれば経験的におわかりいただけること思いますが、お酒を飲むことで食欲が増進されます。

科学的には、お酒には、胃液の分泌量を増やして消化を促進させる働きがあることから、お酒を飲むことで食欲が増えてしまうこととなります。そのため、睡眠前にお酒を飲むことでついおつまみに手を伸ばしてしまい、寝る前の間食をとることとなってしまいます。

その結果、睡眠前に食べたおつまみが体に脂肪として蓄積され、肥満を招くこととなってしまうのです。このように睡眠前のお酒は、お酒それ自体のカロリーだけではなく、一緒に欲しくなってしまうおつまみのために肥満の原因となってしまうこととなるのです。

これらのことから睡眠前にお酒を飲まれる習慣がある方は、できる限り、その習慣をやめることが体の健康のために望ましいということができます。すぐにやめることが難しいとすれば、「寝酒は週に○回まで」と回数を決めて、徐々に減らしていくなどの形で寝酒のない生活習慣みにつけていくことなどがおすすめできます。

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タニタ
大和書房 (2013-04-09)
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まとめ:寝酒をやめることで健康な体と生活リズムを!

寝酒は一面においては、気持ちをリラックスさせ、明日への活力をつける上でとても有
益な手段ということもできます。しかし、寝酒によってかえって睡眠不足や肥満などの健康障害をもたらしてしまっては、元も子もないということになります。また、お酒を楽しむ方法は寝酒でなければならないということはありません。

本文で書きましたように、お酒は睡眠前の3時間程度前に飲めば睡眠などへの悪影響はありません。お仕事から戻られてお休みになられるまでの時間を見直すことで睡眠前3時間程度の時間をとってお酒を飲むことを可能な生活リズムを作ることは検討できませんでしょうか?

このような時間管理をすることで帰宅後の時間管理が上手にできるようになるとともに、健康に悪影響がないお酒を楽しむことができるという複数のメリットが生まれることとなります。

お酒自体は非常に色々な種類があり、大人の趣味として楽しむことができるとともに適量を採ることで健康への良い影響も期待することができます。お酒のを飲まれる時間を調整されて、良い睡眠、健康な体を維持しつつ、「大人のたしなみ」として様々なお酒を楽しまれてください。

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