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東京湾,海
東京湾,海

睡眠不足がダイエットの足を引っ張る4つの理由と6つの解決法

東京湾と海

最近は色々な方法によるダイエットが存在し、ハードなものから気軽に出来るものまで実に幅広い選択肢があって、個々が自分のタイプに合わせて取り組めるようになってきましたが、中には「何をやっても痩せない」、「少し痩せてもすぐにリバウンドしてしまう」というような方が多くいらっしゃるようです。

そんなお悩みを抱える方々に一度自分の胸に手を当てて考えてみて欲しいのが、睡眠は十分にとれているかということです。ダイエットと睡眠なんて関係ないじゃないかと思ってしまうかもしれませんが、実は大いに関係があって、あなたがなかなかうまく痩せられないのは、睡眠不足であるからなのかもしれないのです。

そこで本記事では、睡眠不足がダイエットの失敗を招くといわれる詳しい理由と、太らない為の睡眠のとり方についてお教えしていきたいと思います。これを読めばより楽に、そしてより健康的に痩せることが出来ると思いますよ。

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睡眠とダイエットとの関係

おデブのお腹

人が太ってしまう理由はさまざまですが、ではいざ痩せようと思ったとき、カロリーをコントロールした食事を摂るよりも、食欲そのものをコントロールすることが出来たら良いなとは思いませんか。実はその食欲をうまくコントロールする為には、睡眠が非常に重要な役割を果たすのです。

睡眠時間と肥満のなりやすさに関する調査によると、睡眠時間が短いほど肥満になりやすいパーセンテージはが上がっていき、睡眠時間が7時間以上の人と4時間以下の人を比べた場合にはなんと73%も肥満になりやすいという結果が出ています。それはなぜでしょうか。いくつかの根拠があります。それらが前述した食欲のコントロールの話にもつながりますので、順にご説明していきましょう。

1.脳内活動

脳には「報酬領域」という場所があって、ここは普段やる気やリラクゼーションなどを感じる働きをしています。この領域は「大脳辺縁系」と呼ばれる部分に存在していて、人間が強くたくましく生きていく為の本能と深く関わっています。それがまさしく食欲です。睡眠不足だとこの報酬領域の活動を高め、食べ物を見たときに食べたい!と思う気持ち、すなわち食欲を増やしてしまうのです。

実際に5日間、4時間睡眠と9時間睡眠を続けた人に分けて、6日目の朝に同じ食べ物を見せると、4時間睡眠の人の方が脳に流れる血液の量が多く、食べ物に反応するニューロンの働きが活発になったそうです。

又、食欲だけでなく、飢餓感をも高めてしまうので、より高脂肪のものや炭水化物などの太りやすい食べ物を本能的に選んで欲してしまうようになるのです。

このような状態が続くと、のちに満腹中枢が正常に働かなくなり、ひどい場合は過食症にまで陥ってしまいます。

2.消費カロリー

睡眠不足ということは活動時間が長いわけなのだから1日の消費カロリーが増えるのではと思ってしまいそうなものですが、夜は副交感神経が優位に働き、体が体力を溜めこもうとする為、逆にカロリーを消費しにくく、4時間睡眠などでは1日の消費カロリーが少なくなってしまうのだそうです。

ちなみに正しく寝ている人は毎日寝ている間に300キロカロリーを消費するので、1か月では約1kgも痩せられる計算になります。つまり、規則正しく生活をしていれば、何もしなくても体重はコントロールされるはずであるということなのです。

3.ホルモン

睡眠不足になると胃から分泌されるホルモンの1つで、食欲を増進させるホルモンである「グレリン」が増加し、脂肪細胞が分泌する、食欲を抑えてくれるホルモン「レプチン」が減少します。つまり睡眠不足によってこの2つのホルモンのバランスが乱れることで常に食欲が増したような状態となり、それに則して食事の量や食事を摂る機会が増えていき、体に余分な脂肪を溜めこんで、結果として太りやすい体を作っていくのです。

4.運動機能

寝ている間は筋肉が緩み、血液が全身を巡りますが、睡眠不足によりその時間が短くなると、酸素が十分に運ばれず、冷えや代謝の低下につながります。つまり、体の機能が十分に回復されないので、運動機能が衰え、疲れやすくなり、運動を用いたダイエットに不向きな体へとなってしまうのです。

良質な睡眠をとる為に

睡眠と食欲とは色々な側面からつながっているということをご理解いただいたところで、この項目では正しい食事と睡眠のとり方についてお教えしていきたいと思います。

1.夕食は就寝予定時刻の3時間前には済ます

胃腸には、いわゆる腹時計と呼ばれる体内時計があります。人はお腹が膨れると眠くなるものですが、ぐっすりと眠る為にはある程度、胃腸の動きが落ち着く必要があります。

夕食が遅くなりがちで、食べてから寝るまでの時間をなかなか空けられない場合は、夕方に手軽に食べられるものを予め食べておいて、帰宅してからまた少し食べるというように、2回に分けると良いです。ただし、2度の食事で1食分であるということを忘れずに、カロリーオーバーにならないよう気を付けて下さい。

2.メラトニンを生成させる

日が落ちて暗くなってくると、私たち人間の脳内では「メラトニン」という睡眠ホルモンが分泌され、眠気が訪れるという仕組みになっています。このメラトニンの原料は「トリプトファン」という必須アミノ酸で、これは人体では作り出すことが出来ず、食事などで良質なたんぱく質を得ることでしっかりと補給する必要があります。

眠れない時にホットミルクを飲むと良いとよく聞きますが、それはミルクがアミノ酸スコア100の良質なたんぱく質であるからです。しかし日本人にはミルクに含まれる乳糖分解酵素を持たない人も多いので、ミルクを飲むとお腹の調子が悪くなるという人は、乳糖の含まれていないミルクや、豆乳を選ぶと良いでしょう。

他にトリプトファンを多く含む食品は、含有量順に、鰹、カシューナッツ、木綿豆腐、納豆、卵、高野豆腐などがあります。ですがトリプトファンだけでは睡眠導入ホルモンは作られないので、ビタミンB群やマグネシウムも一緒に摂ることが大切です。ちなみにマグネシウムが豊富なのは海藻や魚介類なので、ミルクや豆乳と合わせてクラムチャウダー、なんていうのがおすすめです。

3.小腹が空いたら

眠る前に空腹を感じてしまったら、まずは5分間、本当に食べたいかどうかを考えます。気を紛らわすために軽くストレッチをしたり、読書をしたり、友人と電話をするのも良いかも知れません。どうしても何か口に入れたいのなら、水やお茶を飲んだり、キュウリやセロリなんかをかじってみて下さい。それでも満たされない場合のみ、うどんなどの消化に良い炭水化物を少しだけ食べましょう。

4.寝る前はリラックス

ぐっすり眠る為には体を疲れさせると良いと思っている方もいると思います。確かに、体は疲れていると睡眠を欲しますが、眠る直前に腹筋などの激しい運動をするのは良くありません。なぜなら、自律神経の交感神経が刺激されてしまい、せっかく眠ろうとしていた体が覚醒されてしまうからです。

穏やかに入眠したいのであれば、カモミールティーがおすすめです。眠りそのものの質を高めたい人には「バレリアン」という別名「神様の睡眠薬」とも呼ばれるハーブが良いそうです。こうしたハーブティーを夜の飲み物として取り入れて、眠る前はゆったりとした時間を過ごして下さい。

5.睡眠時間は長すぎず短すぎず

アメリカの肥満率の調査によると、睡眠時間が6時間未満では33%、7~8時間では22%、9時間以上だと26%という結果が出ていて、睡眠は長すぎても肥満の原因になります。

深い眠りのノンレム睡眠と眠りの浅いレム睡眠のサイクルは90分です。これを4~5回とるのが理想的だと言われていることから、6~7時間の睡眠をとるのがベストです。ちなみに同じ睡眠時間6時間でも、12時から6時で眠るのと2時から8時に眠るのとではまるで質が違います。筋肉や皮膚組織などの修復が最も活発に行われるのは夜10時から2時の間なので、夜更かしは禁物です。

6.朝食でシャキッと

良い睡眠をとる準備は朝から始まっています。朝食をとることで腹時計が動き、体内時計がリセットされますから、朝食を抜くのは言語道断です。そして朝食には、トリプトファンの含まれる、乳製品やバナナを食べるようにしましょう。2の項目でお話ししたトリプトファンは目を覚ますホルモンであるセロトニンの原料にもなり、セロトニンは夜になるとメラトニンへと姿を変えるのです。

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まとめ:ダイエットは健康的に

睡眠不足はダイエットの大敵ですが、十分に眠れば体重コントロールもうまくいきます。実際に睡眠時間を削る実験の後に、2日間続けて正しい睡眠をとった人は食欲に関するホルモンが正常値に戻ったというデータがあります。空腹感と食欲の強さを表す数値も共に減少したそうです。

又、食事を我慢するダイエット法と睡眠不足は二重のストレスです。痩せにくいことを合わせると三重にもなります。このストレスを解消することで気持ちも体も負担が減ります。

何より、肥満との思わぬ深い関係を持った睡眠の量と質は、ダイエットだけでなく、メタボリック症候群の予防の為にもとても大切です。ちょっとした工夫でぐっすり眠れて、スッキリ起きられ、暴飲暴食を防げるようになりますから、出来ることから少しずつ試してみて下さい。

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