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たばこの吸い殻
たばこの吸い殻

睡眠前後のタバコの作用

たばこ

「夜しっかり寝ても翌朝に疲れが取れない」「寝起きが悪い」「寝ていてもすぐに起きてしまう」などの経験をしたことはありませんか。その中でタバコをすっている方は一体どのくらいいるのでしょうか。実は睡眠とタバコには大きな関係性をもっているのです。十分な睡眠が取れない方、不眠を訴える人の割合が非喫煙者と比べて喫煙者は約4~5倍にも上がることがわかっています。特に喫煙者の方の多くがしてしまう、寝る前後にたばこを吸う「寝たばこ」や「目覚めの一服」は睡眠に対して大きな影響を与えてしまいます。

本記事では、睡眠とたばこの関係性、タバコによる影響は睡眠に対してどのようにでてくるのか、十分な睡眠を得るための3つの対処方法をご案内します。喫煙者の中で近頃しっかり眠れない方々は、本記事をぜひ参考にしてくださいね。

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寝タバコ、目覚めの一服は本当に睡眠に対して効果的なのか

喫煙者の多くが目覚めの一服を吸うと頭がすっきりする、寝る前の一服は気持ちが落ち着くと言います。はたしてこれは事実なのでしょうか。答えから先に言ってしまうと答えは間違いとなります。睡眠の前後でタバコを吸うと睡眠時間が短くなり、睡眠の質も悪化します。タバコを吸わない人と比べて吸う人では床に就いてから寝付くまでの時間が平均5分程長く、総睡眠時間も14分短いという結果もでています。また寝る前にタバコを吸ってしまうと睡眠中の血圧や心拍数も上がってしまい、いくらたくさん寝たとしても疲れが取れない、寝足りないと感じてしまいやすいのです。目覚めの一服に関しても、目覚めの一服が止められない方はタバコの依存、つまりニコチン依存症に陥っている可能性が大きくなります。

睡眠前後で生じるタバコの作用とは

煙

タバコにはニコチンと言われる物質が含まれています。このニコチンには覚醒作用と鎮静作用の両方があります。この話だけ聞けば確かに快眠や目覚めにタバコが役立つと思う方も多いかもしれません。しかし、ニコチンの作用としてより強く現れるのは覚醒作用の為、睡眠前のタバコは快眠に対して全くの逆効果となってしまいます。また、睡眠中は血液中のニコチン濃度が低下している為、朝起きてすぐタバコを吸いたい、吸わずにはいられないと感じる方は目覚めの一服は覚醒作用が起きているというよりも、ニコチン依存症に陥っているサインとなるわけです。ではより快適な睡眠を得るためにはどうすれば良いのでしょうか。次はタバコを吸う人のより良い睡眠を獲得する為の3つの対処方法をご案内いたします。

タバコを吸う人のより良い睡眠を獲得するための3つの対処方法

タバコを吸う人のより良い睡眠を獲得する為の3つの対処方法とは、次の通りです。

  • タバコの本数を減らす
  • 睡眠前の2時間はタバコを吸わない
  • 禁煙アイテムを使う

タバコの本数を減らす

極論で言ってしまえばより良い睡眠を獲得するためには禁煙してしまうことが一番良い方法なのですが、なかなか禁煙しようと思ってもできない方も多いでしょう。そこでまずはタバコの本数を減らすことから始めてみましょう。本記事で睡眠前後のタバコは起床後も疲れが取れない、寝ていても目覚めてしまうという状況になってしまうことを説明させていただきましたが、ヘビースモーカーの方では睡眠前にタバコを吸わないと睡眠中にニコチン切れとなってしまい、目が覚めてしまうこともありますので、まずは根本的なタバコの本数を減らすということが大事になってきます。

睡眠前の2時間はタバコを吸わない

ニコチンによる覚醒作用はタバコを吸ってから約1~2時間持続すると言われています。そのため睡眠前の2時間はタバコを吸わなければ深い睡眠を得ることができます。いきなり2時間はきついという方は、まずは睡眠前の1時間は吸わないというところから始めてみても良いでしょう。

禁煙アイテムを使う

現在はニコチンパッチやニコチンガム等の禁煙アイテムも多数販売されています。どうしてもタバコが減らない、睡眠前にタバコを吸ってしまう方はこのような禁煙アイテムを用いながら生活し、より良い睡眠を獲得する方法もあります。またヘビースモーカーの方々の中で寝ていても目が覚めるという方は睡眠中にニコチン切れになっていることもあるので禁煙アイテムを用いるとニコチン切れが防げるので、睡眠に対して効果的です。

禁煙セラピーポケットガイド
アルクトゥルスパブリッシング (2012-12-18)
売り上げランキング: 10,445

まとめ:十分な睡眠を獲得するにはなによりも禁煙が一番効果的

本記事では、睡眠とタバコの関係性、タバコによる影響は睡眠に対してどのように出てくるのか、そしてタバコを吸う人のより良い睡眠を獲得する3つの対処方法をご案内してきました。もう一度その3つの対処方法をおさらいしましょう。

  • タバコの本数を減らす
  • 睡眠前の2時間はタバコを吸わない
  • 禁煙アイテムを使う

やはり良い睡眠を獲得するために一番効果的であり大事なことはタバコを吸わないということが一番になってきます。しかしいざ禁煙しようとしても、その禁断症状で禁煙に失敗したことのある方も多くいるでしょう。自力で禁煙ができないという方は禁煙外来を受診してみることや、薬局に相談してみるのも良いでしょう。

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