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睡眠に効くサプリメントの成分と選び方

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「睡眠のサプリメントって本当に効果があるのだろうか…」「眠れない夜が続いてるけど、睡眠薬は怖いからサプリメントを利用したい…」あなたはこの様なお悩みをお持ちではないでしょうか?

サプリメントは、あなたの睡眠を助けてくれる心強い味方です。睡眠薬のような速効性を期待することは難しいですが、副作用を心配する必要はありません。効果的にサプリメントを摂取することで、快適な睡眠を得やすくなります。

本記事では、あなたの睡眠の質を改善するためのサプリメントを選び方についてご紹介していきます。是非ご活用頂き、あなたの睡眠に必要な成分を見つけて下さい。

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1. 睡眠の質を改善するサプリメント

睡眠時に適切なサプリメント を利用することは、快適な睡眠を促します。

睡眠に効果的なサプリメントを選ぶためには、サプリメントの成分が睡眠のどの部分に作用するのかについて理解することが必要です。以下で、サプリメントに含まれる睡眠に効果的な成分について、それぞれの効果を紹介していきます。あなたの睡眠に必要な成分を把握し、効果的なサプリメントを選ぶようにしましょう。

1.ビタミンB1

ビタミンB1には、疲労回復の作用があります。

質の高い睡眠をとるためには、日常で蓄積されていく疲労を回復させることが大切です。人の身体には、心身に疲労が溜まると、眠気を促し休息を取ろうとする機能があります。そのため、十分な疲労回復が行われていない場合、日中の眠気の原因や、起床時の寝たりなさの要因になります。

疲労を回復させるためには、食事で摂取した栄養をエネルギーに変えていくことが必要です。ビタミンB1は、糖質を細胞のエネルギーに変換させる役割を担っています。そのため、糖質を多く摂取する食生活の方や、心身の疲労が蓄積されている方には特に、ビタミンB1によって疲労回復を促進する効果が期待できます。

ビタミンB1はサプリメントによっても摂取できますが、次の食物によっても摂取することができます。

  • 豚肉やハムなどの肉類
  • 大豆などの豆類

2.ビタミンB6

ビタミンB6には様々な効能がありますが、その一つが精神の安定です。

質の高い睡眠を取るためには、就寝時にリラックスした状態になる必要があります。リラックスした状態になることで、睡眠に入っていきやすくなり、また深い睡眠をとりやすくなります。

ビタミンB6には、アミノ酸の生成を助ける作用があります。アミノ酸のうちの一つに、GABAという成分があり、これは抑制系の神経伝達物質といわれるもので、イライラを抑制し、あなたをリラックスした状態にする効果があります。そのため、イライラや精神的に不安定感がある人は、ビタミンB6によって精神の安定を取り戻し、睡眠を改善する効果が期待できるでしょう。

ビタミンB6はサプリメントだけでなく、次の食物によっても摂取することができます。

  • まぐろやかつおなど
  • 牛レバーや鶏レバーなど

3.ビタミンB12

ビタミンB12には、体内時計の調整の機能があります。

人の身体には体内リズムがあり、それを司っているのが体内時計です。体内時計が正常に働いている場合は、日中は活力に溢れ、夜になると眠くなるというリズムになります。不規則な生活習慣や現代型不眠などの影響で体内時計が乱れていると、日中は眠く、夜は眠れないという昼夜逆転の状態になってしまいます。

ビタミンB12には、この体内時計を正常に整える機能があります。そのため、不規則な生活習慣や、体内リズムが乱れていると感じる方には、ビタミンB12によってより良い睡眠を得られることが期待できるでしょう。また、ビタミンB12には葉酸と共に赤血球をつくる働きがあり、貧血の予防にも効果的です。

ビタミンB12はサプリメントだけでなく、次の食物によっても摂取することができます。

  • シジミやアサリなどの魚介類
  • 牛レバーや鶏レバー

上記で既に出てきましたが、GABAには精神の安定の効果があります。

上述の通り、質の高い睡眠を得るためには、心身がリラックスした状態になることが必要です。人は、リラックス状態の反対である興奮状態になった時、ノルアドレナリン・アドレナリンという物質を分泌します。ノルアドレナリン・アドレナリンには脳の血圧を上昇させる働きがあり、血圧の上昇によって脳がより興奮した状態になっていきます。

GABAには、このノルアドレナリン・アドレナリンの分泌を抑制してくれる効果があります。そのため、ストレスなどによるイライラや興奮を抑えることができ、精神の安定を促してくれるのです。

GABAはサプリメントだけでなく、次に食物によっても摂取することができます。

  • 発芽玄米
  • メロン
  • トマトなどの野菜

5.メラトニン

メラトニンはホルモンの一種で、自然な眠気を促進する効果があります。

人は体温が下がっていく時に眠気を感じます。メラトニンは夜の時間になると多く分泌され、深部体温を低下させる働きをします。体温が低下していくことで、心身が覚醒していた状態からリラックスした状態になり、自然な眠りが促されるのです。また、メラトニンには、疲労回復や新陳代謝促進の効果があります。

メラトニンは、朝に太陽の光を浴びてから約14〜16時間後に分泌されます。サプリメントでもメラトニンを摂取することはできますが、朝起床したら20分以上太陽の光を浴びる習慣をつけることで、より効果が得やすくなるでしょう。

6.トリプトファン

トリプトファン、上記で紹介した メラトニンの原料 となるものです。

原料となる成分を多く摂取することでメラトニンの分泌量を増加させ、自然な眠気を促しやすくすることができます。また、トリプトファンはサプリメントだけでなく、次の食物によっても摂取することができます。

  • サンマやマグロなどの赤身魚
  • 大豆製品

7.グリシン

グリシンには、就寝前にとることで眠気を促す効果があります。

上述している通り、人は体温が下がる時に眠気を感じます。グリシンには、手足の血管を拡張して血液量を増やす働きがあります。血液量が増えることで、手足に熱が伝わっていき、身体の深部体温は下がっていきます。そのため、グリシンをとることによって、より寝つきやすく、熟睡しやすくなる効果を期待できます。

グリシンによる睡眠の効果を得るためには、サプリメントを利用することをお勧めします。グリシンは、魚介類にも多く含まれ、体内でも自然に生成されています。しかし、グリシンによる睡眠の効果を得るためには、睡眠前に3g程度を摂取する必要があるのです。サプリメントであれば摂取量も自由に決めることができます。

まとめ

ここまでで、質の高い睡眠に効果的な成分について、それぞれの効用を見てきました。それぞれの成分には、それぞれの違った効果があります。サプリメントによって睡眠の質を改善するためには、あなたの睡眠にどの成分が必要なのかを考えて、サプリメントを選ぶことが大切です。是非本記事を参考にして頂き、あなたの睡眠をより良くするサプリメントを選んで下さい。

あなたの快適な夜に、本記事が少しでもお役に立てれば幸いです。

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