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体温をはかる女性
体温をはかる女性

睡眠を深める体温調節のための2つのポイント

体温を測る女性

睡眠について悩む人に、体温調節という対策があることをご紹介したいと思います。十分な睡眠を求めるとき、早寝することだけでなく、どうにかリラックスできないかと逆に焦りを感じる人も多いようです。

しかし、まずはメンタルではなく体感としての対策を行ってみましょう。気持ちよく睡眠に入るために、暑すぎず、冷えすぎず、心地よい体温に誘導することで、更に深い眠りにつくことができるのです。睡眠というのは疲労回復ための大切な時間ですよね。睡眠が必要なのはわかっていても、なかなか寝付けなかったり、眠っても浅い眠りが続いたりすると辛いものです。できるだけ心地よい入眠を迎えるためにも、簡単にできる体温調節を行ってみましょう。睡眠をとる前に行う体温調節のための2つのポイントをご紹介します。

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睡眠と体温の関係

居眠りする男

睡眠時の体温の変化を感じたことはありませんか?寝汗をかいて暑さを感じるなど、睡眠中は体温が上がっていると感じる人が多いようです。実はその逆、実際のところ、睡眠中、体温は下がっています。

小さい子供が眠くなると、手足があたたかくなってきますよね。睡眠中もホカホカになっていることもあり、体温が高くなっているように感じます。実はこれは、体温を放熱するために表面的に暖かくなっているだけで、深部の体温は低下している証拠なのです。

睡眠中は疲労回復のために代謝が盛んになります。多くの栄養や酸素を体中に運ぶために、皮膚血管拡張が拡張している状態です。血管の拡張に伴って、不要な熱を発散させながら代謝を行っています。逆に言えば、積極的に体温を低下させながら、代謝を高めようとしているというわけです。また、睡眠は脳の機能も休息させる時間でもあります。熟睡中には脳の温度も下げながら、脳への疲労回復を行っています。これによって、ストレス解消につながります。

布団に入ると寝汗をかいたり、暑いと感じるとき、表面的な体温の変化だけでなく、体内の温度差によって体感するものでもあります。例えば、風邪をひいて熱が出ているのに、悪寒がするというのは、本来矛盾する話ですよね。これと同じで、脳が感知する体温と体感が異なるために、本来これくらいの体温があるはずだという認識よりも体温が低いと、その差で寒く感じたり暑く感じたりするのです。体温が下がり始めた頃に、身体は眠気を感じます。

快適な睡眠状態を作るには、適度に体温が低下する頃に横になることがポイントになります。

睡眠を深める体温調節のための2つのポイント

より良い睡眠を迎えるためには、体温が適度に下がるような工夫を行ってみましょう。睡眠をとっていなくても、夜になるとリラックスした身体は、少し体温が下がります。眠ると更に体温が低くなり、深い眠りになればなるほど体温も下がることがわかっています。同時に、体温が下がっている熟睡状態の時こそ、疲労回復のために分泌される成長ホルモンが最も多く出ている時なのです。

とはいえ、眠る前に先に身体を冷やせばよいというものではありません。身体は体温を下げながら眠気を起こします。つまり、体温が下がっていく時間が必要になります。

体温調節のポイントその1:お風呂は2~3時間前に

睡眠に向かって身体が体温調節するのに合わせて、前もって体温が少し高い状態であれば、自然に体温が下がり眠気を起こすようになります。就寝予定の時間から少し前にお風呂に入り、まずは体温を上げてしまいましょう。それからゆっくりと体温が落ち着くように睡眠前の準備を整えながら布団に入りましょう。

どうしても寝る直前にお風呂に入る場合は、すこしぬるめに設定しましょう。熱いお風呂に入ってしまうと、深部体温が上がりきってしまい、睡眠に向けての体温低下に時間がかかってしまいます。冷え性などでなかなか温まらない人は、一度しっかりお風呂で温まった後、寝る前にぬるま湯の足湯などを行うことで、自然な体温低下を起こすと寝付きやすくなりますよ。

体温調節のポイントその2:寝室の室温は少し低めの設定で

睡眠時、特に熟睡中は体温が低下することがわかっています。睡眠中には必要な体温低下になりますので、寝室の室温が高いと寝苦しくなってしまいます。夏であれば適度に冷房を利用し、体感温度を下げるようにします。ただし、睡眠時には表面的に体温が上がると感じるために、設定を低くしがちです。冷えすぎないように注意しましょう。また、冬場に暖房が強すぎると、深部体温が低くなれず、浅い眠りになってしまいます。冬の睡眠こそ、少し冷えるくらいの環境でちょうどいいようです。冷え性などで冷えすぎてしまう場合は、湯たんぽの利用がお勧めです。足元だけを温め、頭は気持ちよく冷やします。体感として頭が冷えていると、脳は冷たさを感じるようです。

睡眠時の室温は、体温に大きく影響するため、一度見直してみましょう。

まとめ

睡眠と体温はとても大きく関係しています。熟睡すればするほど体温は低下し、代謝が活性化するわけですから、より疲労回復効果が高くなるというわけです。普段から冷え性に悩む人は睡眠障害になりやすいと言われています。これは、体温の温度差を作りにくいからでしょう。大人になって睡眠が浅いと感じる場合は、そういった日常的なことが影響することもあるのです。体温は身体が勝手に調節してくれるものですが、代謝が落ちていたり、睡眠に悩みを持つ人は、普段からの体温コントロールも工夫してみてくださいね。

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