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眠たいダックスフンド

睡眠不足症候群を理解しよう!睡眠不足症候群のタイプ、症状、解消方法

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「睡眠不足症候群とはどういうものだろうか?」「睡眠不足症候群が疑われた場合どのように解消すれば良いのだろうか?」あなたはこのような疑問をお持ちではないでしょうか?

睡眠不足症候群を解消するためには、まず睡眠不足症候群について理解し、自分がそのいずれのタイプに当てはまるのかについて確認することが大切です。そして、該当するタイプの原因を解消することで、睡眠不足症候群は解消することができます。

本記事では、睡眠不足症候群について、代表的な3つのタイプ、症状、解消方法についてご紹介していきます。是非参考にして頂き、あなたの睡眠の改善にお役立て下さい。

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1.睡眠不足症候群を理解して解消しよう

睡眠不足症候群を解消するためには、次の4つのステップについて理解する必要があります。

  • 睡眠不足症候群について理解する
  • 睡眠不足症候群の主な3つのタイプについて理解し、自分がどのタイプかを把握する
  • 睡眠不足症候群の症状について理解する
  • 睡眠不足症候群の解消方法を理解する

以下で、それぞれの項目について見ていきましょう。

1−1.睡眠不足症候群とは

睡眠不足症候群とは、 慢性的な睡眠不足を抱えているにも関わらず、本人がそのことに気付かず、3ヶ月以上睡眠不足による強い眠気に悩まされている状態のこと を指します。

慢性的に睡眠時間が足りていないことにより、睡眠不足により心身の回復が十分にされず、様々な症状を引き起こすことになります。

睡眠不足症候群には、主に次の3つのタイプがあります。

  • 多忙タイプ
  • 夜更かしタイプ
  • ロングスリーパータイプ

多忙タイプ は、主に受験生や働き盛りの社会人に見受けられます。このタイプの人の性格の特徴として、完璧主義や神経質といった側面が挙げられます。自分に任せられている仕事を仕上げるために連日連夜遅くまで仕事を続けていたり、夜を徹して睡眠時間を削って勉強しているなど、睡眠時間が短いことが習慣になっている場合が多いです。

夜更かしタイプ は、自分の好きな趣味などに没頭して、夜遅くまで起きて睡眠時間を削っている人に当てはまります。現代はPCやスマートフォンの普及により、インターネットやSNS、ゲームやアプリケーションなどで、ついつい睡眠時間が短くなってしまうという人が増えてきています。

ロングスリーパータイプ とは、1日に必要としている睡眠時間が8時間以上など、長時間の睡眠を必要としている人達に当てはまります。睡眠の長さは、人によって異なります。一般的に必要とされている7時間の睡眠をとっている場合であっても、あなたに必要な時間が8〜10時間の睡眠であれば、睡眠不足となってしまうのです。

1−2.睡眠不足症候群の症状

上記の様な理由により、睡眠不足症候群に陥った場合、あなたの日常生活には次のような支障が生じてきます。

  • 午後2時以降の以上な眠気
  • 身体のだるさ
  • 寝不足感
  • 些細なことでイラッとしやすくなる
  • 集中力・思考力の欠如
  • 急に不安になったりする
  • 他者に対して攻撃的になる

慢性的な睡眠不足は、心身に強いストレスを与える結果となり、上記のような症状を引き起こす場合があります。

1−3.睡眠不足症候群の解消方法

睡眠不足症候群を解消するためには、 必要な睡眠時間を確保すること が大切です。

あなたに必要な睡眠時間を把握するためには、次の方法を実践してみて下さい。

  1. まず初めに、起床時間を決めて、毎日その時間に起床するようにします。このステップを実行している間は、休日もできるだけ同じ時間に起床するようにして下さい。
  2. 次に、ここまでに紹介してきた安眠を得るためのステップを実行して就寝して下さい。起床したら、手帳やノートに、起床時の目覚めの良さと日中の活力について5段階評価で評価を記録します。
  3. 次の日から、前日の就寝時間から15分ずつずらしていき、同じように評価をノートやメモ帳に記録します。その記録をもとに、あなたが気持ちよく目覚め、日中を元気よく過ごせる就寝時間を見つけます。

上記の方法を実践することで、あなたに必要な睡眠時間を把握することができました。次に、それぞれのタイプに合わせて、必要な睡眠時間を確保できるように工夫することが大切です。

多忙タイプでは、仕事や勉強のスケジュール、効率を見直す必要があります。睡眠不足症候群の状態で仕事や勉強を続けていると、確実に能率は下がり、不注意などのミスが出てきてしまいます。必要な睡眠をとった場合と、現状のまま続けた場合、どちらが最終的に目的を達成できるのかを考える必要があります。必要であれば上司や塾の先生方に説明することも大切です。

夜更かしタイプでは、単純に夜更かしの原因となる趣味を、止めるか違う時間に移動させるかを考えることが必要です。夜更かしは、あなたをイライラさせやすくし、周囲との関係性にも影響が及びます。充実した毎日を送るためにも、是非生活習慣の改善を検討して下さい。

ロングスローパータイプでは、上記の方法で調べた自分に必要な睡眠時間を確保できるように努めることが大切です。人によって体質は異なり、必要な睡眠時間も違います。必要であれば関係者に事情を説明し、十分な睡眠を確保できるようにしましょう。

また、睡眠不足を解消するためには、 昼間の昼寝 と、 質の高い睡眠をとる工夫をすること も効果的です。

昼寝をする場合は、以下の点を守るようにして下さい。

  • 時間帯:12〜15時
  • 時間:15〜20分程度
  • 体勢:イスに座った状態(うつぶせではない)

質の高い睡眠をとる工夫をする方法については、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。

船橋市 非公認 ご当地 ゆるキャラ ふなっしー ぬいぐるみ 抱き枕 (単品)
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まとめ

ここまでで、睡眠不足症候群のタイプ、症状、解消方法についてご紹介してきました。睡眠不足症候群には、3つのタイプがあります。睡眠不足症候群を解消するためには、自分のタイプと症状を理解し、必要な睡眠時間を確保するように努めることが大切です。

是非、本記事をご活用頂き、睡眠不足症候群を解消し、充実した毎日をお過ごし下さい。

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