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ジョギング男、ランニング
ジョギング男、ランニング

睡眠不足を解消するために効果的な6つの運動方法

運動する男

睡眠不足は運動と非常に深い関係にあります。睡眠不足になると良い運動をすることができなくなりますし、運動をしていないと夜よく眠ることができなくなって、睡眠不足になってしまうからです。

とはいえ、やみくもに運動を行なっても逆に眠れなくなってしまい、睡眠不足なってしまいます。良い時間に良い運動を行なうことが睡眠不足解消に役立ちます。夜よく寝て睡眠不足を避けるためには夕食の数時間後、寝る数時間前に運動を行なうと良いと言われています。これは人間の体温と関係があります。人間の体は体温が下がり始めることによって眠気を感じるようになります。そのため、寝る数時間前に運動によって体温をあげておくなら、効率よく睡眠に入ることができるでしょう。

この点から考えると、朝激しい運動をすると、昼前に眠気に襲われることがあるということが分ります。個人差もあると思いますが、朝や日中の激しい運動は避けることが必要です。

この記事では、睡眠の助けになる運動方法を幾つかご紹介いたします。ご自分に合った適度な運動を行なって、睡眠不足を解消してください。

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睡眠不足の解消に役立つ運動

ストレッチする男

睡眠不足解消に役立つ運動は人それぞれ違うと思います。激しい運動の方が良い人もいれば、ストレッチの方が良いという人もいるでしょう。まずはご自分に合った運動方法を探してみてください。

運動その1:ウォーキング

ウォーキングは手軽にできる運動方法です。夕食を食べ終わった後、お風呂に入る前にウォーキングを行なってみましょう。普段忙しい生活を送っているので、歩く機会があまりないかもしれません。ウォーキングをすると車の中からは気が付かなかったものが見えたりして、心と体のリフレッシュになります。

20分位ウォーキングを行なった後お風呂に入り、寝るようにするなら、睡眠状態に入りやすくなって睡眠不足を予防することができます。

運動その2:ジョギング

ウォーキングでは少し負荷が足りないと感じる方は、ジョギングを行なってみましょう。これも簡単に始められる運動方法です。20分位行なってからお風呂に入り、寝るようにするなら、体が適度に温まった状態で睡眠に入ることができますので、睡眠不足を予防することができるでしょう。

運動その3:水泳

泳ぐことが好きな方は、スポーツジムで水泳を行なうと良いでしょう。水泳は全身の有酸素運動になりますので、睡眠不足解消のための運動として効果的です。とはいえ、スイミングクラブが自宅の近くに無ければ行なうことができませんので、ウォーキングやジョギングと比べて手軽さに欠けるかもしれません。

運動その4:自宅エクササイズ

エクササイズDVDなどを活用し、自宅エクササイズを行なうのも良いでしょう。これは家から出る必要がありませんので、危険度も低く簡単に始められる運動方法です。ダンスエクササイズなどを行なうと、かなりの運動量になります。無理をしない程度に少しずつ行なうようにするなら、自宅に居ながらにして、睡眠不足解消に役立ちます。

運動その5:ラジオ体操

ラジオ体操も自宅に居ながらにしてできる効果的な運動方法です。日本人であればラジオ体操を知らない人はいないことでしょう。あまり負荷がかからないように感じるかもしれませんが、真剣にラジオ体操を行なうと、かなり体が疲れます。負荷を高めるためにダンベルなどを持って行うのも良いでしょう。自宅にいながら数分で行なうことができる運動ですので、ラジオ体操によって手軽に睡眠不足解消を行なってみましょう。

運動その6:お風呂でストレッチ

激しい運動が苦手だという方は、お風呂にゆっくり浸かりながら体をストレッチすると良いでしょう。お風呂の湯船に浸かるだけでも体に負荷をかけることになります。それに加えてお風呂の中で腰をひねったり、首や肩を回したり、前屈によって脚の裏側を伸ばしたりするなら、効果的な運動になるでしょう。お風呂から出た後はすぐに寝るようにするなら、睡眠に入りやすくなり、睡眠不足を解消する助けになるでしょう。

まとめ:自分に合った運動をして睡眠不足を解消しましょう

この記事では睡眠不足を解消するために役立つ運動方法をご紹介させていただきました。参考にしていただけたでしょうか?

睡眠不足と運動は強い関係があります。良い運動をすることによって睡眠不足を解消することができますし、集中して運動を行なうためには睡眠不足にならないように注意する必要があります。適度な運動は人それぞれ異なりますので、自分に合った運動方法を見つけるようにしましょう。是非この記事を参考に、良い運動によって睡眠不足を解消してください。

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