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ディナー

睡眠を食後に取ることの3つのリスクとその対策

ディナー

睡眠は食後2時間は待つことが大切です。

特に夕食後すぐの睡眠はダイエットの大敵です。とはいえ、睡眠不足の時ほど食後の眠気は強烈です。食べたすぐに寝ると牛になる…なんて言葉も聞きますが、昔から食後の眠気は逆らえないものだったに違いありません。

睡眠不足でなくても、満腹になった食後にはとても心地よい眠気が襲ってきます。ですが、満腹の状態での睡眠で、朝の消化不良を経験する人も少なくありません。

食後すぐに睡眠をとってしまうと色々な不調が起こりやすくなります。そこで、本記事では食後すぐに睡眠をとった時に起こる身体への影響と、気を付けたいポイントをご紹介していきます。

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食後の睡眠指令は脳からの指令

ご飯を食べている男性

眠気がある時に逆らうのはかなり辛いものです。

特には食後の眠気は強烈な事もあるでしょう。私たちにとって、食後の眠気は自然な生理的な作用の一つです。脳が睡眠の状態を欲しているからこそ、その信号が送られてくるのです。

そんな本能的な信号には逆らえないですよね。私たちの身体は、食べ物から栄養素を摂取し、それを材料にして身体を作り、修復や再生を行っています。

そのため、食事をとる時にはできるだけ栄養素が吸収されやすくなるために胃では細かく消化し、腸では吸収を高める必要があります。

しっかりと胃腸を動かすために、集中してそこに血液を集め、胃腸の蠕動運動(ぜんどううんどう)を活発化するためにリラックスするホルモンを出しています。

食べ物をきちんと消化吸収できないと、生命を維持できません。そのため、食後の状態は身体が優先すべき生命維持活動中といえるでしょう。

食後に眠気という睡眠指令が出るのは、胃腸へと血液を集中させるために、脳血流を抑制し脳の活動を休ませようとするからです。

睡眠を食後に取ることの3つのリスク

脳の指令により、食後すぐは睡眠したくなってしまいます。

ですが、これにそのまま従ってしまうと大きな落とし穴があります。睡眠の欲求に逆らうのはとても難しいものですが、食後すぐの睡眠が起こす影響を覚えておきましょう。

1.脳血流にダメージを与える

食後に眠気が起こるのは、脳の活動を休め、胃や腸などの活動に必要なエネルギーを集めることを優先するからです。

つまり、食後は脳血流が少ない状態になっています。そのまま寝てしまえば、朝まで脳の活動が低下し、血流が少ないまま数時間を過ごしてしまうということになります。

脳の血流が少なければ、脳細胞に必要な栄養や酸素が届かず、脳梗塞に近い状態になるということです。

あるデータによると、夕食後から睡眠まで、1時間以上をあける人は
すぐ寝る人よりも脳卒中のリスクが66%も低い
ことが分かっています。

脳血流だけでなく、その他の原因も考えられるため、はっきりした因果関係は証明されていませんが、実験データからそのリスクが読み取れることは事実です。

2.未消化による胃腸の不調

リラックスすると胃腸が活発になり消化を助けます。

矛盾するようですが、睡眠はリラックス状態になりながらも熟睡に入ると、胃腸の動きも休息に近い状態になります。

睡眠中は、身体の修復や再生を行う時間であり、消化器である内臓も、修復が必要な時間なのです。食べたものの内容にもよりますが、食後すぐに睡眠に陥ると未消化の状態で朝を迎える上に、内臓の代謝が遅れることになります。

また、食後の胃酸が出ている状態で横になれば、胃酸が食道へ逆流する「逆流性胃腸炎」へのリスクが高くなると言われています。

寝てしまうような睡眠に限らず、身体を横にすることも控えた方がいいようです。

3.太りやすい体質を作る

食事を始めると、すぐに消化吸収活動が始まります。食事が終わる頃には、すでに吸収されてしまった分もあることでしょう。

夜は日中と比べ運動量が少ないため、吸収されたエネルギーをそれほど使うことはありません。吸収されたエネルギーは脂肪に変えて蓄えられます。

本来、睡眠はそれだけでダイエット効果があります。睡眠直後から分泌される成長ホルモンが脂肪分解の作用を持つからです。

しかし、食後はエネルギーを多く摂取した状態であるため、いくら成長ホルモンが脂肪分解をしたとしても、プラスマイナスゼロの状態にしかなりません。もしも、夕食を満腹に食べ、食後すぐに睡眠をとってしまえば、成長ホルモンの作用でも分解できず、脂肪となって蓄えられます。

もちろん、元から蓄えられていた脂肪を分解することなく、睡眠直前のエネルギーだけが消費されるのです。食後すぐの睡眠はダイエット効果がないどころか、脂肪を蓄え、太りやすい体質を作ってしまうことになります。

食事をとった後の睡眠は

食後の睡眠は色々なリスクが高くなります。

消化活動が落ち着くまで、しばらく睡眠は控えた方がいいですね。出来れば食事から睡眠までは2時間以上あけるようにしましょう。

食後の眠気と戦うのは大変ですが、安心して睡眠がとれる身体の状態になるための対策をご紹介します。

  • 食後すぐに軽い運動
  • 間食ではなく早めの夕食を習慣にする
  • 食後の入浴でエネルギー消費を

食後の消化を早めることはできません。出来るだけ、全身の血流を良くし、エネルギーも消費する。こうして、食後から安心して睡眠できるような状態に変えていきましょう。

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まとめ

睡眠を食後すぐにとるのは、色々なリスクがあります。特に、脳卒中のリスクが高まるのは怖いですよね。

食後から2時間以上の間隔をあけて睡眠をとるのが一番です。どうしても遅い帰宅になり、睡眠時間の確保をしたいときは、早目の夕食だけでも済ませておきたいですね。

睡眠は食後2時間以降に。健康の合言葉に覚えておきましょう。

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