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時計
時計

睡眠の効率が良い時間帯とは?短くてもスッキリシャッキリ!

時計

睡眠は時間帯を工夫することで長い睡眠時間を確保することができずとも、高い睡眠効果を得ることができます。

睡眠は脳を休ませるとともに、成長ホルモンを分泌させて心身の疲れをとったり、美肌効果を高めるなどの働きがあります。また、睡眠時間帯によっては脂肪燃焼を高めてダイエットに効果がある場合もあります。このように睡眠はその時間帯によって効率が良いものとなります。

本稿では、健康に良い影響を与える睡眠時間帯についてまとめていきます。

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睡眠時間は時間帯が大事!

眠い女性

ご想像をされてみてください。夜10時に布団に入り朝7時までを睡眠時間帯としているAさんと眠い時に睡眠をとり起きたい時に起きるという睡眠時間帯が自由奔放なBさん(大学生の方などに多いのではないでしょうか)とがいた場合、でどちらが健康に良い影響を与えると感じますでしょうか。

ほとんどの方がAさんの生活リズムの方が健康に良いと思われるのではないかと思います。私たちは経験的に睡眠の時間帯を規則正しくすることで健康に良い影響を与えることを知っています。具体的には、「夜早く寝て朝早い時間帯に起きる」という生活リズムです。このような生活リズムが健康に良い影響を与えることを知っています。

これは単に経験的なものではなく、実は科学的な根拠があります。私たちの体の健康を維持するためには、睡眠時間帯がとても重要となります。では、具体的にはどのような時間帯を睡眠時間帯とすることが健康に良い影響をもたらすのでしょうか。

睡眠時間帯によって分泌量が違う成長ホルモン

睡眠中には成長ホルモンと呼ばれる物質が脳内から分泌されます。成長ホルモンは、子供にとっては身長の伸びなど実際の成長に大きな影響を与えます。また、大人にとって、成長ホルモンは、新陳代謝を促進させて、体の疲れを回復させます。また肌に対する美容効果もあります。

このような成長ホルモンが最大に分泌される時間帯は、午後10時から午前2時までの時間帯となります。つまり、この時間帯を睡眠時間帯とすることで成長ホルモンが最大限分泌されて健康的な体を形成することとなります。これは子供も大人も変わりがありません。

午後10時から午前2時までは睡眠時間帯のゴールデンタイムとも呼ばれます。この午後10時から午前2時までは睡眠時間帯に充てることが健康のために強くおすすめすることができます。

忙しくて十分な睡眠時間を確保することが難しい方であっても、午後10時から午前2時までの時間帯は睡眠時間帯に当てることが可能な方が多いのではないでしょうか。お忙しい方こそ、夜は早めに睡眠をとり、成長ホルモンが分泌される睡眠のゴールデンタイムはしっかりと休まれることが健康のためには効果的な睡眠法ということができます。

ダイエットに効果的な睡眠時間帯

上述しました午後10時から午前2時までは成長ホルモンが分泌されるという意味で大変効果的な睡眠時間帯ですが、実はダイエットに効果的な睡眠時間帯という時間も存在します。つまり、ある時間帯を睡眠にあてる事で体重に影響を与える睡眠時間帯があるのです。

ダイエットに効果的な睡眠時間帯とは、午前3時から午前7時までとなります。この時間帯に睡眠をとると、今度はコルチゾールというホルモンが分泌されます。コルチゾールは体の体脂肪を分解してブドウ糖とする働きをします。このような働きをするコルチゾールは、午前3時から午前7時までの時間帯の睡眠によって非常に効率的に分泌されることとなります。このように睡眠時間帯はダイエットにも影響を与えます。

冒頭のAさんの例を引き合いに出せば午後10時から午前7時までを睡眠時間帯としているAさんは成長ホルモンの分泌もコルチゾールの分泌も非常に良いということになり、代謝・美容・疲労回復・ダイエットのいずれに対しても非常に良い効果を得る睡眠をとっているということになります。

もちろん、誰もがAさんのような時間帯に睡眠を取ることができるわけではありませんが、忙しい方でもこれらの成長ホルモンやコルチゾールの分泌を意識して睡眠時間帯を選ぶことで短時間でも効率の良い睡眠をとることが可能となります。

自律神経にやさしい音楽
メンタル・フィジック
デラ (2007-07-25)
売り上げランキング: 336

効率的な睡眠時間帯のまとめ

以上、本文で述べました睡眠時間帯についてまとめると以下のようになります。

  • 成長ホルモンの分泌に最も効果的な睡眠時間帯は午後10時から午前2時までです。この時間帯に睡眠をとることで美容効果・新陳代謝・疲労回復などの効果が期待できます
  • 一方で、ダイエットに効果的なコルチゾールが最も分泌される睡眠時間帯は午前3時から午前7時までです。この時間帯に睡眠をとることで脂肪を分解し、ダイエット効果が期待できます

このように睡眠時間帯は健康や減量のために大きな意味を持ちます。忙しい現代社会で睡眠時間を十分に確保することは難しい面があるかもしれません。しかし、睡眠の効果を把握し、時間帯を意識することで短時間でも健康に良い睡眠をとることが期待できます。

お忙しい方であるほど、夜・特に深夜の時間帯は睡眠にあてられることが健康維持やダイエットの観点からおすすめすることができます。

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