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睡眠不足の症状と原因を理解して睡眠不足を解消しよう!

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「寝る時間がなかなかとれなくて睡眠不足な気がする…」「睡眠不足になるとどんな症状が出てしまうんだろう?」あなたはこのような疑問をお持ちではないでしょうか?

睡眠は、日常で蓄積された心身の疲労を回復させるための重要な活動です。必要な睡眠が不足してくると、あなたの日常に影響を与えてきます。大切なことは、睡眠不足の症状が出始めたと感じたら、あなたに必要な睡眠をとることのできる生活スタイルに変えていくことです。

本記事では、睡眠不足の症状と原因、解消するための方法についてご紹介していきます。是非参考にして頂き、ぐっすりと眠れる夜をお過ごし下さい。

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1.睡眠不足の症状と原因

睡眠は、私達の 心身の健康を保つのに非常に重要な役割 を担っています。

睡眠が不足してくると、心身が十分に回復されず日常生活に様々な影響を及ぼしてきます。睡眠不足を解消するためには、睡眠不足の症状について理解し、その症状が身体に現れ始めたら、症状の原因を特定して睡眠の質を高めるように工夫を重ねていくことが大切です。

以下でそれぞれの項目について見ていきましょう。

1−1.睡眠不足の症状

睡眠不足に陥ると、あなたの日常生活において、次の様な症状が出てきます。

  • 集中力欠如:簡単なミスを連続したり、気付いたらぼーっとしてしまう
  • 記憶力低下:覚えたことをすぐに忘れて何度も調べてしまう
  • 思考力低下:人の会話が頭に入らなかったり考え事ができなくなる
  • 居眠り:日中に強い眠気が襲ってくる
  • 肌荒れ:ホルモンバランスが崩れ、肌が老化していく
  • 肥満になりやすくなる:食を司る神経のバランスが崩れ、食欲がおさまらなくる
  • 免疫力低下:怪我や病気がおこりやすくなる
  • 鬱病になる確率があがる:心を回復させる時間がなくなるため
  • 些細なことでイライラするようになる
  • 急に不安になるようになる
  • 高血圧になる確率があがる:心臓の負担を解消できないため
  • ひどい口臭が発生する
  • 子供の成長が遅れる

睡眠不足に陥ると、このような症状があなたの生活の中に現れてきます。これらの症状が現れた状態では、あなた本来の能力を発揮することができないばかりか、心の疲労も溜めてしまい、人に辛く当たってしまったり、無気力になってしまったりすることもあります。

充実した毎日を送るには、十分な睡眠を確保することは非常に重要なこと なのです。睡眠不足で活動を続けるよりも、十分な睡眠をとって心身共に健康な状態で活動をした方が、あなたの能力も開かれていき、より多くの成果を上げられるようになるでしょう。

1−2.睡眠不足の原因

睡眠の質は「 長さ×深さ 」の面積に比例すると言われています。睡眠不足は、自分に必要な「長さ×深さ」の面積の睡眠をとることができていない時におこります。

特に、現代はあなたの睡眠を阻害する要因が増えてきました。睡眠を妨害する要因には、次のものがあります。

  • 日中に強いストレスの環境の中で活動し、その状態を解消しないまま寝床に入る
  • 生活リズムが不規則
  • 就寝前1時間以降もスマートフォンやPCを使い、強い光の刺激を浴びている
  • カフェインの入っている飲料を就寝前に飲む
  • 就寝4時間前以降に食べ物を食べる
  • 朝太陽の光を浴びない
  • 就寝前1時間以降も仕事や勉強など頭を強く働かせている
  • 鬱病などを患わっていて、不安やストレスを強く感じている
  • 運動する習慣がない
  • 寝酒をしている
  • 合わない枕やベッドを利用している
  • 寝室がうるさい

上記に当てはまる場合、あなたは質の高い睡眠をとれていない可能性があります。これらの行動は、あなたの深い睡眠を妨害する要因になります。もし思い当たる節があれば、生活を見直してみることをおすすめします。

2.睡眠不足を解消する方法

睡眠不足を解消するためには、 質の高い睡眠をとる習慣を身につけること が大切です。質の高い睡眠をとるためには、次の4つの要素を実現することが必要です。

  • 深い睡眠をとるための準備をする
  • 睡眠中に深い睡眠をとり続けられるように環境を整えておく
  • 体内リズムを整える
  • 自分に必要な睡眠時間を理解しておく

これらの具体的な実行方法については、今晩から安眠しよう!4つのステップでばちっと安眠する方法の記事にて詳しく紹介しておりますので、是非参考にしてみて下さい。

まとめ

ここまでで、睡眠不足の症状と原因を理解して睡眠不足を解消するための方法について紹介してきました。睡眠不足を解消するためには、症状について理解し、症状が出始めたと感じたら原因を解消し、質の高い睡眠をとるための工夫をしていくことが大切です。睡眠不足を解消することで、あなたの本来の姿で毎日を充実して過ごしていくことができます。

是非、本記事をご活用頂き、睡眠不足を解消して活力に溢れた日々をお過ごし下さい。本記事があなたのお役に立てれば幸いです。

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