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夜勤による睡眠不足に悩む人々に知ってほしい、5つの改善法

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夜勤をやっている間は睡眠不足を解消することが出来ないと諦めているあなたに朗報があります。

睡眠のリズムを保つのには、ちょっとしたコツがあり、それさえ掴めば劇的に生活の質を変化させることが出来る可能性があります。

ただ単に帰って横になるだけでは、せっかくの休息時間を無駄にしてしまっているかも知れません。正しい睡眠の方法と睡眠に対する知識を得ることで、今日から改善できることがあります。

そこで、本記事では、睡眠のリズムが崩れてしまう原因とその対処法についてご説明していきたいと思います。夜勤を頑張るあなたにこそ知ってほしいことがあります。是非本記事をご覧いただき、より快適な生活を送りましょう。

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睡眠のリズムとは

人は、体温が下がるときに眠気を感じるように出来ています。また、午後から夕方にかけて体温が徐々に上昇していくものなのです。それがいわゆる「体内時計」というものです。

夜勤明け、朝日を浴びながら帰宅することで体温は上昇し、帰宅してもすぐに寝付けない、ということが起こります。太陽の光には神経を興奮させる効果もあります。それが睡眠を促進するホルモンである「メラトニン」の分泌を抑制することも分かっています。

よって夜勤による睡眠不足に悩む人の多くは、そうした地球に昼夜が訪れる関係によって人として刻まれた覚醒と睡眠のリズムがずれてしまっているのです。

ですから、夜勤による睡眠不足を解消するためには、それらのリズムを崩すことなく、「メラトニン」を正しく分泌させていくことが必要なのです。

効率的で快適な睡眠のとり方

夜の高層ビル

夜勤による睡眠不足を解消するための鍵である「メラトニン」は脈拍・体温・血圧の3つを低下させることによって脳を切り替えてくれる働きをする睡眠ホルモンです。

夜勤の人は夜間、強い照明の中にいることが多いので、夜中に分泌されるはずの「メラトニン」が減少してしまい、結果的に睡眠不足を招いてしまいます。

目に光が入ったという情報を脳がキャッチすることで、それは起きる時間なのだという認識をし、「メラトニン」の分泌を減少させていくのです。

  • メラトニン:基本的には自然に分泌量をコントロールすることが重要。取り急ぎ、どうしてもという方には、メラトニンをサプリメントで摂取するという方法もある。

     
しかし出来ればサプリメントを試す前に、まず実践していただきたいことがあります。夜勤による睡眠不足を解消するのには、次に述べる方法が効果的です。

1.外界を遮断する

夜勤が終わった後から自宅に帰るまでになるべく朝日を吸収しないよう、サングラスの着用や、帽子を目深に被ることがおすすめ。

また、帰宅したら遮光カーテンや厚手のカーテンを閉め、部屋を暗くしてしまいましょう。耳栓をはめて寝れば、気になる音もシャットアウトすることができ、より深く眠れることにつながります。

2.寝る時間に気を付ける

帰宅して、色々やってから寝ようとすると、気が付けば午後になっていて、いざ布団に入ってもなかなか寝付けなくなる・・・というようなことを避けるため、まずは午前中のうちに3~4時間の睡眠を取りましょう。

翌日が夜勤でない場合は夜の睡眠に影響を及ぼさないよう、午後2時には起きるようにすると良いです。午後に眠気に襲われた場合には、10分間の仮眠をとることだいぶスッキリするはずです。

3.目覚めたときはカフェイン、軽い運動、明るい光

まとめて書いてしまいましたが、要は睡眠状態から覚醒における切り替えが最も重要なのです。

まず、目覚めてすぐにコーヒー等でカフェインを摂ることで眠気を早く取り除くことが出来ます。この時、飲み物は温かい方が良いです。これは軽い運動を行うことや明るい光を浴びることにも共通することなのですが、これらで体温を上げることによって、目覚めてから約16時間後に再び自然な眠りを誘うための体内時計のリズムを整えます。軽い運動は簡単なストレッチなどでも十分で、明るい光は、夕日や蛍光灯の光でも大丈夫です。

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まとめ:夜勤による睡眠不足を解消しよう!

今まで夜勤による睡眠不足に悩まされていた方、自身に夜勤による睡眠不足が起こる原因をご理解いただけましたでしょうか。そしてもう、夜勤による睡眠不足には悩まされない為に、最後にもう一度、おさらいです。

  • 外界を遮断する
  • 寝る時間に気を付ける
  • 目覚めたときはカフェイン、軽い運動、明るい光

これらのことを実践にすることによって、あなたの明日はきっと違います。

実践法だけでなく、本記事で得た睡眠のリズムに関する知識も、きっとこれからあなたに良い眠りを提供する起因となるでしょうから、ぜひとも参考になさって、充実した素敵な毎日を過ごせるようにしていって下さい。

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