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居眠りする男
居眠りする男

睡眠物質って知ってる?安眠効果を高めるための7つの方法

居眠り

今や国民の5人に1人が睡眠障害と言われています。交通事故の原因はドライバーの睡眠時無呼吸症候群が多く報告されています。不眠症、子供のおねしょにいたるまで、睡眠は人間にとって病気になると大変やっかいな現象です。今回は睡眠の謎を解くべく、安眠に大切な睡眠物質について徹底的に解明致します。

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睡眠物質ってなんだろう

猫寝る

人は誰でも、何時間も眠らないでいると、そのうち激しい睡魔に教われて寝てしまいますよね。これは眠らないでいると、体内に様々な睡眠物質が溜まっていくからだ、と考えられています。睡眠物質とは、眠らないとたまり、眠ると減少すると考えられています。昼間寝過ぎると、夜中まで目が冴えて眠れないという現象は、体内の睡眠物質を使い果たしたせいだと考えられているのです。

睡眠物質の種類

睡眠物質が発見されたのは今から100年も昔です。発見者は何と日本人です。現名古屋大学医学部の石森博士の研究によると、何十時間も眠らせなかった犬の脳の抽出物を、他の健康な犬の脳みそに注射した所、充分に睡眠をとっていたにも関わらず、犬が眠ってしまったというのです。この事から、断眠すると、脳内に何らかの物質が分泌され、それによって睡眠が誘発される事が分かりました。 現在では薬30種類の睡眠物質が発見されています。特に有名なものが、メラトニンと言われる物質です。

メラトニンの働き

人が眠気を感じ始めると、脳内にメラトニンが分泌を始めます。このメラトニンは他の脳内物質セロトニンから生成されます。セロトニンが減るとメラトニンも減少します。朝起きて15時間位からだんだんとメラトニンの分泌が始まり、夜中の2時ごろに最も多くのメラトニンが体内に分泌されます。 メラトニンには体内の温度を下げ、気持ちをリラックスさせ、血圧や脈拍を下げる作用があります。それ以外にも様々な働きをする事が分かっています。

免疫力が高い

抗酸化作用が強く、免疫力が高まるためにガンの発生、特に女性の乳がんを抑制します。心筋梗塞や脳梗塞の患者に、メラトニンが十分分泌されるような規則正しい生活を指導すると、病気の症状をおさえる事もわかっています。

アンチエイジング効果

メラトニンが多く分泌されると、寝ている間の成長ホルモンの分泌も盛んになり、その結果肌の修復や脂肪を燃焼させやすくなります。メラトニンは年齢と共に量が減ってしまうので、なるべく規則正しい生活をしてメラトニンの量を増やす努力をする事で、アンチエイジング効果が期待出来ます。

抗老化作用

メラトニンの分泌によって、安眠効果が高まるため、ぼけ防止、不眠症の改善、そして性欲も改善されるという報告もあります。身体が健康になると、体内の色んな機能が若返るので、糖尿病などの抑制にも期待されています。

メラトニンを増やして安眠効果を高めよう

メラトニンには凄い作用が沢山ある事がわかりましたね。では、メラトニンはどうしたら増やせるのか調べてみました。その方法を7つご紹介します。

①規則正しい生活

これは1番の基本です。メラトニンは朝日を浴びてから一定の時間を経て活動を始めるので、毎朝決まった時間に起きて、なるべく夜は10時を目安に寝ると高い効果が得られます。

②セロトニンを増やす

「幸せ物質」と呼ばれるセロトニンがないと、メラトニンは増えません。セロトニンは脳で作られると思われがちですが、実は95%は腸で作られているそうです。まず腸内環境を整えましょう。ヨーグルトやキャベツ等、腸の働きを助ける食べ物を摂取して、便秘を改善させる事も大切です。

③トリプトファンを増やす

セロトニンの原料となる脳内物質がトリプトファンです。これは、牛乳やバナナに多く含まれています。ビタミンBと一緒に摂取する事で効果が高まります。

④適度な運動

安眠する為には、日中の適度な運動が必要です。特に夕方5時ごろに軽くウォーキングすると良いとの報告があります。無理の無い範囲で行うと良いでしょう。 首まわりのストレッチも効果があるそうです。

⑤青汁を飲む

食品のなかで、メラトニン含有量が特に多い食品はケールです。ケールは青汁の原料として有名ですよね。不眠がちな方や、睡眠時間の少ない方は、毎朝青汁を飲む習慣をつけてはいかがでしょうか。

⑥身体を冷やさない

身体とは皮膚の温度ではなく、体内の温度です。特に腸を冷やさない事がベストです。それには白湯をのむのがおすすめです。また、色んなスパイスの入ったカレーも効果があるようです。冬なら腹巻きもいいですね。

⑦昼寝は20分がベスト

昼間にどうしても眠い場合は、無理せず昼寝をして下さい。ただし1時間も2時間も寝ると夜の睡眠時間が減ってしまいます。健康のために昼寝はおすすめですが、時間は20分位をめどにしましょう。

不眠症・睡眠障害 みるみるよくなる100のコツ
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まとめ

いかがですか。睡眠物質は、年齢とともに減少してしまいます。食事や普段の生活に気をつけてなるべく増やす努力をしましょう。病気予防と長生きのためには毎日の安眠は大切です。ぜひ本記事の7つの方法を参考にして下さい。

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