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睡眠と低血圧の関係と対策

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「低血圧の人は朝起きられない」とよくいいます。 実は、これは厳密にいって医学的根拠はないそう。しかし、朝スッキリ起きれないのにはやはり関係があるようです。

こちらでは、睡眠と低血圧の関係と対策方法をご紹介します。

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睡眠と低血圧

睡眠不足が低血圧の原因?!

ハンバーガー

低血圧な人に女性が多いのは、女性ホルモンによる血管の拡張作用によってなりやすいと考えられています。血圧が低いため全身への血行が悪く、低体温や冷え性にもなりやすく、貧血を併発していることが少なくありません。 また、遺伝的に低血圧な体質の人も多いですが、睡眠不足やストレス、不規則な食事、偏食などの栄養の偏り、など忙しい女性の生活が関係しています。

通常、人体は自律神経の働きによって心臓のポンプ力・血管の血流に対する抵抗力を調節し、血圧をコントロールしています。しかしその調節がうまくいかなくなり血液の循環が衰えると、低血圧の原因となります。ただし低血圧となってしまう疾患が隠れている場合もあります。

自律神経
自律神経活動の働きが衰えると、血圧の調節がうまくいかず、低血圧となる場合もあります。その原因としては、睡眠不足、ストレス、運動不足、偏った食事などです。

心機能の不具合
徐脈や不整脈など心機能の不具合で心臓のポンプ力が弱くなり、低血圧の原因となります。

腎臓の病気
腎臓の病気などで大量の水分が失われ、血液量が減少し、低血圧の原因となる可能性があります。

薬の服用
そして、細菌感染や薬の服用、アルコールによって、血管が拡張し、血管の抵抗力が過度に低下し、低血圧となることもあります。

低血圧の人は朝起きられない?!

低血圧で朝起きるのが辛いという人がいますが、実は低血圧そのもので起きら
れないというよりは、自律神経や低血圧による低体温で起きにくくなっていると言うほうが正しいかもしれません。

自律神経のバランス
人間の身体は、深い睡眠と浅い睡眠を繰り返しながら、朝にむかって起きる準備をしていきます。これは自律神経の働きで、夜寝ているときというのは副交感神経が優位になっています。でも、朝になるにつれて、徐々に交感神経が優位な状態に上がってくるのです。起床しても交感神経の活動が高まっていなければ、からだが対応できる状態ではなく、いわば睡眠時間がつづいているようなものです。起立性低血圧の人は横になっている状態から身体を起こすと、交感神経がうまく働かず、血液が心臓に戻りにくくなるため動悸や疲労感を伴う症状が現れ、ひどい時には失神を伴います。朝気持ちよく起きられるようにするためには、交感神経の活動性が早く高まるようにすることが大切です。

低体温
それとは別に、朝目が覚めても身体全体に活力が湧かず、動き出すことがとても辛いというのが低体温の症状です。私たちの体温は血液のめぐりによって決まります。低体温の人は血行が悪いので代謝が上がらず、体内にエネルギーが生まれにくくなっています。低血圧の人は同じく血行が悪くなりますので、低体温を同時に伴っていることが多く、それが原因で朝起きられない症状を起こしている可能性が高いです。

低血圧と睡眠の問題の対策方法

低血圧の不快な症状は、日常生活での工夫によってかなり改善することができます。

目覚めが良くなる睡眠方法とは

寝ている布団の頭側を10~15cm程高くして寝る、これが気持ちよく目覚めるための有効な睡眠方法です。睡眠中は血液を上げる「レニン」と言うホルモンを分泌する腎臓も休んでいるので、ホルモンも分泌されていません。でも頭を高くして寝る事によって、腎臓も目が覚めている時間だと勘違いしてホルモンを分泌し続けます。なので、朝起きたときの体調が良くなるのです。

チーズ、ヨーグルトなどを食べる

低血圧の症状の一つとして、食後に眠くなるというものがあります。食べたものを消化しようと血液が消化器官に集中するために、頭に十分な血液が行かなくなり、低血圧の症状として、眠気が出てくるのです。チラミンの多い食品を摂る事で、血管が収縮され血液が適度に上昇し、頭にもちゃんと血液が送られるので、食後に眠くなったりしなくなります。チーズ、赤ワイン、ヨーグルト、サラミ、レバーなどに多く含まれています。

食事をきちんととる

三度の食事、とくに朝食は毎日きちんと食べましょう。低血圧の人は、食欲不振などから食事をきちんと取らないことが多く、栄養バランスが悪くなりがちです。1回ごとの量は多くなくてもいいので、3食きちんと食べるように心掛けましょう。特にタンパク質(肉類、魚類、納豆などの大豆食品)をしっかり取ること。また、不足しがちなミネラルを補うために、野菜や海草類を積極的に取ることも大切です。高血圧の場合には塩分が制限されますが、低血圧では反対に塩分をきちんと取ることも必要です

しっかり水分摂取をする

食事の時に飲む水分以外に、1日に1~1.5ℓの水を飲みましょう。水分を取ることは、血液量を増やすことにもつながります。ただし、顔や足にむくみが出たら水分摂取量を減らしてください。

睡眠のリズムを整える

早寝早起きをしましょう。適度な睡眠で生活のリズムを改善しましょう。

運動をする

ウォーキングなどの有酸素運動やストレッチをしましょう。激しい運動を急にするとかえって身体に負担をかけてしまいます。徐々に身体をならしていきましょう。

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まとめ:低血圧と睡眠の問題の関係と対策方法

低血圧は睡眠と密接な関係があります。睡眠不足は低血圧を引き起こす原因になります。対策方法をおさらいしておきましょう。

  • 頭側を10~15cm程高くして寝る
  • チーズ、ヨーグルトを食べる
  • 食事をきちんととる
  • しっかり水分摂取をする
  • チーズ、ヨーグルトなどを食べる
  • 睡眠のリズムを整える
  • 運動をする

この記事を参考に、スッキリした朝を迎えてくださいね。

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