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悩む男
悩む男

隠れ不眠症になっていませんか?!睡眠不足がうつを引き起こす理由

悩む男

現代人は夜型のライフスタイルや長時間労働などで慢性的な睡眠不足にあります。睡眠不足が作業能力を低下させ、事故やヒューマンエラーの原因になることはよく知られています。近年は不安感や抑うつなどの情緒不安定を引き起こすことも指摘されていますが、その神経メカニズムは不明でした。

05年にアメリカで実施された調査によれば、うつ病患者には睡眠時間が6時間未満の人が多かったとのこと。また07年の調査では、不眠症の人は、うつ病にかかるリスクが5倍にもなることが明らかになっています。

不眠はうつ病の症状として現れることもあるので、“不眠が原因でうつ病になる”、“うつ病が原因で不眠になる”という2つのケースが考えられますが、いずれにせよ睡眠不足がうつ病と密接な関係にあることは間違いありません。

こちらでは、睡眠不足とうつの関係についてご紹介していきます。

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睡眠不足になると起こる症状

悩む男

国立精神・神経医療研究センターの研究グループが調べたところ、5日間睡眠時間4時間の治験者は、情動と記憶を担う扁桃体がネガティヴな情動刺激に過剰反応し、通常ではこれを抑止する腹側前帯状皮質の機能が弱くなることがわかりました。睡眠不足時に不快な情動刺激(感情ストレス)が扁桃体の活動が亢進して不安や抑うつが生じやすくなると考えられます。

うつ病患者の大部分が以前に睡眠障害が起きていることに注目する医師もいます。うつで眠れないのではなく、眠れないからうつになるとのこと。早めに睡眠障害を治せばうつ病を防げるが、当事者の無自覚がそれを妨げているそう。多くの当事者は「眠れていない」自覚がなく、医師が聞き出して始めて気付くのです。

危険な隠れ睡眠不足

なかでも危険なのが「隠れ睡眠不足」。遅くまでの残業、深夜までTVやネットを見ているなど就寝時間が短くなる状態をいいます。寝ようと思えば眠れるだけに、本人は「ちゃんと眠っている」「この睡眠時間で十分」と睡眠不足の自覚が無いのが顕著で、だんだんと睡眠時間が削られ、その状態が恒常化することで睡眠障害になってしまいます。

隠れ睡眠不足の見つけ方は以下の4項目で、心当たりが2~3項目ある場合は隠れ睡眠不足、4つ全て当てはまるとうつ病の可能性があるといいます。

  • (1)朝から肩こりがする
  • (2)身体の疲れがとれない
  • (3)起床時の爽快感がない
  • (4)仕事の効率が低下しおっくうに感じる

隠れ睡眠不足の解決は「眠ること」に尽きます。残業の代わりに早めに出社して仕事をこなす、交代勤務で生活リズムが崩れる場合は10~15分程度の仮眠を取るなど、意識して睡眠を確保する事が大事です。

うつとしての対策

うつ病が原因の不眠症の対策①病院で観てもらうことが一番

うつ病が疑われる場合は、まずは心療内科などの病院で診てもらうことが一番です。今やうつ病は特別な病気ではありません。生涯でうつ病にかかる人の割合は10%以上言われています。

幸い、今は早い段階でうつ病の治療を受ければ、8割くらいの人は早いうちにうつ病が治ると言われています。うつ病を軽く考えずに、ぜひ病院に行く事をオススメします。

うつ病が原因の不眠症の対策②セロトニンの分泌量を増やす

また、うつ病にはセロトニンという物質が深く関係してることがわかっています。実際に、うつ病の人は脳内のセロトニンの分泌量が少ないと言われており、うつ病治療に使われる薬(SSRI)は、セロトニンの濃度を高める働きがあります。

なお、セロトニンは睡眠物質のメラトニンのもととなる物質なので、うつ病の人はメラトニンが不足していることが、不眠になる原因の1つです。

セロトニンを増やすには

では、セロトニンを増やすにはどうしたらよいでしょうか。

規則正しい運動をする
セロトニンは『リズム』と関係があり、リズミカルな規則正しい運動をすると分泌量が増えると言われています。ですので、ウォーキングのような一定のリズムを続ける運動をしてみましょう。

朝日を浴びる
朝日を浴びることで、日中に分泌されるセロトニンの量が増えます。実際に北欧の日射量が少ない国はうつ病になる人が多いとか、日本でも冬の東北地方ではうつ病患者が増えると言われていますが、これもうつ病には日射量が関係しているからだと考えられています。ですので、毎朝少しの時間でも外に出て、朝日を浴びるようにしましょう。

セロトニンの原料となるアミノ酸を摂取する
セロトニンの原料となるアミノ酸を摂取することで、セロトニンの分泌量を増やし、うつ病やそれに伴う不眠症の改善が期待できます。手軽にサプリで摂取することもオススメです。

まとめ:睡眠不足とうつの密接な関係

うつ病と不眠には深い関係がありますが、不眠を改善すれば、うつ病も改善する場合があります。実際にうつ病の治療を行う場合には、『うつ』の治療と並行して、『不眠症』の改善も行う場合があります。

隠れ睡眠不足のチェック方法をおさらいしましょう。

  • 朝から肩こりがする
  • 身体の疲れがとれない
  • 起床時の爽快感がない
  • 仕事の効率が低下しおっくうに感じる

この中で2,3個当てはまる項目があった方は要注意です。

うつの改善策としては、病院で観てもらうのが一番です。そして自分で出来ることはセロトニンの分泌量を増やすことです。セロトニンを増やす方法としては3つあります。

  • 規則正しい運動をする
  • 朝日を浴びる
  • アミノ酸を摂取する

一番良いのは、うつ病の予防として、日頃から良い睡眠をとることです。こちらの記事を参考に睡眠を大切にして、心身共に健康な生活を送りましょう。

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