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風邪で体調が悪い男
風邪で体調が悪い男

睡眠不足と死亡率の上昇との因果関係を示す6つの影響とサイン

風邪で体調が悪い男

睡眠不足くらいでは死なないとたかをくくり、睡眠をおろそかにする人が多い現代、ある調査によると、それは日本人の半数以上が当てはまると言います。適正睡眠時間は人それぞれなので、短時間睡眠でも問題ないという人も全体の2割くらいはいますが、平均的に理想の睡眠時間は7時間半とされているにもかかわらず、半数が6時間以下であるというのです。

その理由は仕事や勉強、通勤・通学や悩み、ストレス、育児や趣味などで、眠れるものなら眠りたいと内心では思っている人も多く、容易に改善できるものではないのかも知れません。しかし、睡眠不足が体に及ぼす影響は計り知れないほど存在し、決してそのままにしておいて良い問題ではないのです。

そこで本記事では、睡眠不足が最悪の場合、死を招くといわれる具体的な根拠と、それに伴って、睡眠の重要性について述べていきたいと思います。

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睡眠の目的・睡眠不足のサインとは

グラフ

そもそも睡眠をとる目的は、心身の休息、記憶の再構成、免疫力の向上、子供であれば成長、高次脳機能にも深く関わるとされ、特に創傷治癒、肌の新陳代謝は睡眠時に促進されるものなのです。

睡眠不足によりそれらは正常に機能していかなくなるので、結果色々なことに支障をきたすわけですが、厄介なのが、それは本人が気付かないような形で徐々に進行している可能性があるのです。

したがって次の6つに当てはまる場合は睡眠不足のサインが出ていると思っていただき、早いうちに睡眠習慣の見直しに努めていただきたいと思います。

1.空腹感を感じない

睡眠不足の場合、体内時計に変調をきたしてしまうことが原因となって、いつでもお腹が空いたような状態やいくら食べても満腹にならないような状態を引き起こします。頻繁にお菓子等、食べ物を口にしていたり、お昼時にお腹が減っていないような感覚がよくある人は、注意が必要です。

2.携帯やパソコンを頻繁にチェックしている

ここで言う「頻繁」とは、5分にウェブサイトを3つ確認し、メールのチェックを2回しているような例で、寝不足によって注意力が散漫になることから現れる症状です。

3.ちょっとしたことが思い出せない

睡眠は記憶を整理統合するのに欠かせない生活様式ですから、満足な睡眠をとらないでいると、短期的な記憶力が著しく低下します。例えば、鍵をどこに置いておいたか、などを一瞬考え込んでしまうことがよくあるような人は疑っても良いかも知れません。

4.会話のキャッチボールがうまく出来ない

たとえ普段はコメディアンのように多彩な会話術を披露できる人でも、まともな会話が出来なくなってしまうほど、睡眠不足は言葉のやり取りにも大きな影響を及ぼします。なんだか最近よく他人と話がかみ合わないと感じることはないですか。

5.運転中にウトウトしてしまう

パソコン上や書類上の仕事などで眠気を感じてウトウトするのならば、仕事に支障が出るくらいで済みますが、自動車をはじめとした車両の運転中の眠気は、自分自身はもちろん周囲の人にも限りない不幸を導く可能性があります。カフェインを含む飲み物を飲んだり、大音量の音楽をかけるなどの眠気を覚ます方法で凌いでいるから大丈夫だと放置せず、もっと長期的なことを考えてしっかりと向き合ってみて下さい。

6.病気じゃないのに吐き気がする

人は睡眠中に、起きている間に失われた免疫システムや抵抗力の復元を行います。したがって睡眠不足の状態が続くと体の抵抗力が弱まり、インフルエンザなどのウイルス性の病気にかかりやすくなります。

病気にかかっているはずがないのに吐き気がする場合、睡眠不足による体の変調から、なんらかの病気の初期段階に陥ってしまったと考えられます。つまり、今まで述べた5つは危険信号ですが、最後のこちらの項目に当てはまる場合はすでに病気を発症している可能性すらあるという非常に危険な状態なのです。

上記の項目に心当たりがあった方、決して脅すわけではないですが、そんな些細なサインを黙認していると、この先どのような事態を招くのかについて次の項目で知っていただきます。

睡眠不足の影響

睡眠不足が体に良くないことは分かっているという方は多いでしょうが、その具体性についてはどうでしょうか。気になる死亡率との直接的な関係についてと、死に近づく一因となるさまざまな病気について順にお教えします。

1.睡眠と生命維持

一説によると睡眠は栄養の摂取よりも重要であると言われ、すでに幾つかの調査によって睡眠不足が続いている人は十分な睡眠をとっている人と比べて死亡率が3.2倍に跳ね上がることが分かっています。

また、マウスを使った実験でその具体性についても明らかにされていて、マウスの睡眠を完全に遮断した場合、極端な衰弱と体温調節の不良、脳内の視床部分に損傷が生じ、食物を与えなかったマウスよりも先に、約1~2週間で死亡したとされています。

人の場合でも、断眠を続けると思考能力が落ち、妄想や幻覚が出て、相当期間、強制的に眠らせない状態でいたならばおそらく死亡すると言われています。

2.睡眠とガン

よく眠れない人はそうでない人に比べて4.7倍も発がんリスクが高いと言うデータがあります。そのデータによれば、寝つくまでの時間が長い(30分以上)、いびきが治らない期間が3年以上である、起床時に疲労感があるなどの睡眠に関する症状も発ガンリスクであると認められています。

3.睡眠と脳卒中・心筋梗塞

血圧は日内変動があり、夜は日中に比べて10~20%下がるのが正常で、下がり方が10%未満の場合は良くないとされています。睡眠が少ないと心拍数が上昇して心肺機能に負担がかかり、血圧が下がりにくく、異常数値になりやすいことが分かったのです。よって当然ですが、心拍数や血圧が正常な人と比べると正常でない人が脳卒中や心筋梗塞になる可能性は2.4倍にも上がります。

4.睡眠と精神

睡眠不足は心の余裕をもなくします。不眠症の人とそうでない人を比較すると5倍も不安や気分の落ち込みを感じやすく、睡眠時間が少ない人は自分に自信が持てなくなり、自分のこなした仕事を過小評価する傾向にあることが分かっており、睡眠時間が不足しているほど暴力的になるという実験結果もあります。

特にうつ病と睡眠の関係が根深いことは広く知られていることで、うつ病の前兆として突然眠れなくなることがあり、うつ病の患者さんのほとんどは不眠症に悩んでいますし、逆に睡眠不足がうつ病を招くこともあります。ですから普段からしっかりと睡眠をとっておくことがうつ病の予防には大切なのです。

5.睡眠と糖尿病

睡眠不足により糖分を分解するインシュリンの働きが低下する為、糖尿病にかかるのは睡眠不足が原因の一つであるとされています。また、糖尿病とはいえないまでも予備軍である人に共通する生活習慣として睡眠が良くないことが多いそうです。ある実験では、睡眠不良のグループは総コレステロール値や中性脂肪値も高くなっていました。

6.睡眠と脳の働き

前述したとおり、睡眠は脳の働きに深く関係しており、睡眠不足だと注意力、集中力、論理的思考能力、問題解決能力が落ちます。仕事や勉強の効率が落ちるのは必至のこと、特に注意力が散漫になる為に車の運転による事故を起こしやすく、またそれを繰り返してしまうことが多いそうです。なぜなら、睡眠中に脳は記憶を整理したり、定着させたりする役割を果たしていますので、睡眠不足だと日中に学んだり、経験したことをきちんと記憶できなくなってしまうのです。

朝昼夕3つのことを心がければOK!  あなたの人生を変える睡眠の法則
菅原洋平
自由国民社
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まとめ:良質な睡眠をとる第一歩は睡眠の大切さを知ること

いかに寝ていないかが頑張っている証拠になっているような風潮もあって、ときには睡眠を削って頑張らなければならないときもあるでしょうが、睡眠は皆さんが思っている以上に大切なものであるということはお分かりいただけましたでしょうか。

無理をして頑張りすぎて病気になっては生産性も低下し、欠勤、多額の医療費へとつながって、結果、経済的・社会的にも苦労することにもなり兼ねません。まだまだ若いからなんて理由では太刀打ちできないほど、睡眠が健康に与える影響の大きさは甚大です。

本記事を読んで、十分な睡眠を取れていない自覚のある人が今後睡眠の大切さを意識して生活してもらえたらとささやかに願うばかりでなく、最悪の結果を招く前に、今夜からいつもより少しでも早く寝て、スッキリとした朝を迎えて欲しいものです。

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