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眠る子供

良い睡眠を得るためにストレッチが役立つ理由と方法

寝る子供

ストレッチをすると良い睡眠が得られるというのは本当でしょうか?これは本当です。

体の筋肉が緊張した状態になっているなら、質の良い睡眠を得ることは難しくなるでしょう。長時間のデスクワークをしたりして、同じ姿勢のまま長時間いることが多いのであれば尚のこと、ストレッチをしっかり行なうことが大切です。そうするなら体の筋肉をしっかりほぐすことができ、良い睡眠を摂りやすくなるでしょう。

寝る前にストレッチをするのであれば、注意するべき点もあります。それは激しく行ない過ぎない、ということです。寝る前に激しいストレッチを行なうなら、体が興奮し体温が上昇して逆に眠れなくなるでしょう。質の良い睡眠のためにストレッチを行なうのであれば、ゆっくり軽く行なうことが大切です。じんわりと気持ちの良い程度にストレッチを行なうように心がけましょう。

この記事では寝る前に行なうと効果的な全身ストレッチを幾つかご紹介してみたいと思います。体が緊張してなかなか寝付けない、と思われる方は、質の良い睡眠のために是非試してみてください。

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良い睡眠のために行なうことができるストレッチ

では、体をほぐして良い睡眠を得るためにどのようなストレッチが行えるのでしょうか?ご紹介してみたいと思います。

良い睡眠を得るためのストレッチ方法その1:首をほぐす

ストレッチ

長時間のデスクワークをしているなら、首の筋肉が固まってしまいます。長時間書き物をしたり、パソコンを使用するなら、首にかかる負担は計り知れません。毎日寝る前に首の筋肉をほぐすように心がけるなら、良い睡眠を得ることができるでしょう。

両手を頭の後ろに回して息を吸った後、履きながら頭をゆっくり前に倒していきましょう。そのまま10秒ほどキープしたあと、息を吸いながらもとに位置に戻します。数回行うと良いでしょう。無理やし首を押しすぎて痛めてしまうことがないように注意しましょう。

良い睡眠を得るためのストレッチ方法その2:肩をほぐす

首と同様に肩もしっかりほぐすことが大切です。肩の筋肉は疲れが溜まって固まりやすい筋肉なので必ずほぐすようにしましょう。そうするなら、良い睡眠を得ることができます。

肩のストレッチは肩を回すことによって行なうことができます。走る時のように手を胸の前で構えたなら、その状態のまま肩を前後にしっかり回しましょう。仕事の休憩時間や仕事が終わった後に行なうことを習慣にしておくことが必要です。

良い睡眠を得るためのストレッチ方法その3:腰をほぐす

長時間のデスクワークで一番負担がかかるのは腰だと言われています。また重い物を運ぶ仕事をしている人も、腰に負担がかかってしまうことでしょう。腰の筋肉をしっかりほぐすことも、質の良い睡眠を得るために助けになります。

壁にもたれて座り、足をそろえて前に出して前屈したり、立った状態で背伸びをする、あおむけに寝転がり、ひざを立てて肩が浮かないように注意しながら左右に倒す、などのストレッチを行なうなら、効果的に腰の筋肉をほぐすことができ、良い睡眠を摂るための助けになるでしょう。

良い睡眠を得るためのストレッチ方法その4:手首や足首をほぐす

手首や足首をほぐして血流を良くすることも、良い睡眠を得るために大切です。手首や足首の血流が滞ってしまうなら、手先や足先が冷えてしまい、なかなか寝付けなくなるでしょう。常に血流を良くしておくことは大切です。

手首や足首の血流を良くするためにブラブラと動かすことは効果的です。時間を見つけて手首足首をブラブラさせて血流を良くするように心がけましょう。

寝たまま全身ストレッチ (BBM48DVD BOOK # 1)
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まとめ:睡眠前にストレッチを行なうことを習慣にしましょう

この記事では、質の良い睡眠を得るために役立つストレッチの方法を幾つかご紹介致しました。参考にしていただけたでしょうか?

体の筋肉が緊張してしまっているなら、質の良い睡眠を得ることはできません。長時間働くと、体の筋肉は絶対と言って良いほど緊張します。その影響が睡眠に及んでしまうなら、体の疲れをしっかり取ることが難しくなり、結果的に良い睡眠を得ることができなくなります。ですから、睡眠を摂る前に体全体のストレッチを行なって体の筋肉をしっかりほぐしておくことが必要です。

無理をしないで全身をしっかりほぐすことができるストレッチを行なうようにしましょう。そうするなら、体の筋肉の緊張によって眠れなくなるのを避けることができるでしょう。是非この記事を参考にしてみてください。

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