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テニスする男性

質の良い睡眠に効果的な4つの運動

テニス男

質の良い睡眠を摂りたいと思うなら、適度に運動することが必要です。効果的な運動ができているなら、質の良い睡眠を摂るための助けになります。

とりあえず運動しておけば、良い睡眠が得られるのでしょうか?そうではありません。睡眠と運動には関係がありますが、運動する時間を考える必要もあります。睡眠に影響を与える運動をする時間帯は限られていますので、その時間を知っておき、その時間に運動するように心がけましょう。

運動が睡眠に影響を及ぼす時間帯は夕食後の数時間後、寝る数時間前です。激しすぎない運動が良いと言われています。軽く汗ばむ程度にとどめましょう。ではなぜこの時間に運動すると効果的なのでしょうか?

質の良い睡眠を得るためには、体温の管理をしっかり行なう必要があります。気持ち良く睡眠に入るためには、体が体温の下がり具合を感じる必要があります。軽い運動で体温を上げておき、体温が下がり始めたところで寝るようにするなら、質の良い睡眠を得ることができます。その点を踏まえると、大体夕食後で寝る数時間前ということになるでしょう。

では、寝る前にどのような運動を行なうと良いのでしょうか?この記事では、質の良い睡眠を得るために、寝る前に行なうことができる運動を幾つかご紹介してみたいと思います。是非参考にしてみてください。

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質の良い睡眠を得るために役立つ運動

プール男

質の良い睡眠を得るためには、寝る前に軽い運動を行なうと効果的です。では具体的にどのような運動を行なうことができるのでしょうか?幾つかご紹介してみたいと思います。

質の良い睡眠を得るために役立つ運動その1:ウォーキング

寝る前に散歩することは、質の良い睡眠を得るために役立ちます。普通に歩くだけでは体が温まらないかもしれませんので、腕を振って歩く、ダンベルを持って歩くなどを行なうと、寝る前に体温を上げる助けになるでしょう。無理をし過ぎないように注意しながら、定期的に行なうなら、毎日質の良い睡眠を手に入れることができるでしょう。

質の良い睡眠を得るために役立つ運動その2:ラジオ体操

ラジオ体操をしっかり行なうことも効果的な運動方法と言えるでしょう。寝る前にラジオ体操を行なってみましょう。ラジオ体操は部屋の中で簡単に行なうことができます。全身を動かす運動がふんだんに取り入れられているので、適度に汗ばむくらいに運動することができるでしょう。

少し負荷が足りないと思うのであれば、ダンベルなどを持って運動するとより効果的です。毎日寝る前にラジオ体操を行なうことを習慣にしてみてはいかがでしょうか?

質の良い睡眠を得るために役立つ運動その3:サイクリング

サイクリングに出かけることも効果的な運動方法です。激しくサイクリングする必要はありません。夕食後の時間に近くの本屋さんまで自転車で行く、決めたコースを走るなどするなら、寝る前の適度な運動になるでしょう。気分もリフレッシュされますので、気持ち良く睡眠に入り、さわやかに朝を迎えることができるでしょう。

質の良い睡眠を得るために役立つ運動その4:お風呂

お風呂を効果的に使うなら、プライベートジムに早変わりさせることができます。お風呂は体を温めることができる場所ですので。お風呂にゆっくり入って体を温め、体温が下がるころに布団に入るようにするなら、質の良い睡眠を摂ることができるでしょう。またお風呂の中でストレッチや無理の無い筋トレなどを行なうなら、さらに効果的に体を温めることができます。

体を温めるだけであれば、半身浴がおすすめです。みぞおちから下くらいまでお湯に浸かり、20分から30分くらいゆっくり温まりましょう。お湯は少しぬるめがおすすめです。DVDなどを見ながら入れば30分などはあっという間に過ぎてしまいます。

まとめ:自分に合った運動方法を見つけて質の良い睡眠を摂りましょう

この記事では、寝る前に軽い運動をすることが質の良い睡眠につながる、ということをご説明致しました。参考にしていただけたでしょうか?

自分に合った運動方法を見つけて毎日行うようにしましょう。寝る前に効果的に体温を上げることができるなら、夜ぐっすり眠ることができ、次の日にさわやかに起きることができるでしょう。効果的な運動方法はたくさんありますので、色々な方法を試してみると良いでしょう。無理をしないように注意しながら、質の良い睡眠を摂るための運動方法を見つけてみてください。

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