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あなたの睡眠サイクルを理解して質の高い睡眠を手に入れる方法

夕暮れの空

「睡眠サイクルって良く聞くけどどういうものなの?」「睡眠サイクルと質の高い睡眠ってどう関係があるの?」あなたはこのような疑問をお持ちではないでしょうか?

人の睡眠には、睡眠サイクルというリズムがあります。質の高い睡眠を得るためには、この睡眠のリズムを活かして深い睡眠を得ることが大切になります。

本記事では、睡眠サイクルを理解して質の高い睡眠を手に入れる方法についてご紹介していきます。是非ご活用頂き、あなたの睡眠の質の改善にお役立て下さい。

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1.あなたの睡眠サイクルを理解する

質の高い睡眠を得るためには、 あなたの睡眠サイクルについて理解すること が必要です。

睡眠の仕組みや役割について理解することで、深く質の高い睡眠を得るために何をすべきかを理解することができます。睡眠サイクルについて理解するためには、次の4つのポイントが重要です。

  • レム睡眠とノンレム睡眠
  • 最も深い睡眠を味わう
  • 目覚めの良い時間
  • 自分の睡眠サイクルを理解する

では、それぞれの項目について詳しく見ていきましょう。

1−1.睡眠サイクルのポイント1:レム睡眠とノンレム睡眠

睡眠は、 レム睡眠 ノンレム睡眠 という2つの睡眠によって構成され、それぞれ私達が日常生活を健康で過ごすために欠かせない役割を担っています。

睡眠は、基本的にこのレム睡眠とノンレム睡眠を1サイクル90分として、就寝から起床するまでの間繰り返されていきます。これが、睡眠サイクルと呼ばれるものです。

睡眠サイクルのうち、レム睡眠には、次の様な特徴と役割があります。

  • 浅い眠りであり、脳は覚醒している状態に近い
  • 睡眠サイクルの90分のうち10分〜20分程度の時間出現する
  • 脳は活発に働いている一方で、体は筋肉の力が抜けている弛緩状態にある
  • 脳が覚醒しているため、夢を見ていることが多い
  • 夢で見ている内容と似た寝言を話したり、手足が動くことがある
  • 精神の回復及び感情の安定を行っている
  • 日中に得た情報を整理し、記憶の強化を行っている

また、睡眠サイクルのうち、ノンレム睡眠には、次の様な特徴と役割があります。

  • 深い眠りであり、脳の活動は穏やかになる
  • 睡眠サイクルの90分のうち70分〜80分程度の時間出現する
  • ノンレム睡眠は4段階あり、3〜4段目の深い睡眠が最も心身に休息を与える
  • 成長ホルモンが分泌されやすい
  • 免疫力の向上
  • 傷ついた細胞の修復
  • 肌質の改善

睡眠サイクルは、レム睡眠とノンレム睡眠が繰り返されることで形成され、どちらの睡眠もあなたの充実した毎日に欠かすことのできない睡眠です 。睡眠の長さが足りない場合や、深い睡眠がとれていない場合には、これらの睡眠が十分に確保されず、寝不足の症状を引き起こします。

寝不足は、日中の異常な眠気だけでなく、記憶力や思考力の低下、イライラ感や他者への攻撃性の増加等、日常生活のあらゆる面でマイナスの影響を与えます。

1−2. 睡眠サイクルのポイント2:最も深い睡眠を味わう

睡眠サイクルには、最も深い睡眠を味わうことのできるポイントがあります

深い睡眠とはノンレム睡眠のことであり、ノンレム睡眠は脳の活動を穏やかにし、心身に休息を与える重要な睡眠です。ノンレム睡眠は、その睡眠がより深い時に最も効果が現れるため、質の高い睡眠を得るためには、深い睡眠をとることが欠かせません。

深い睡眠を味わうためには、睡眠サイクルの深さのリズムについて理解することが必要です。眠りの深さは、次のようなリズムになっています。

  • 就寝後、最初の3時間に最も深いノンレム睡眠が出現する
  • その後、時間が経過するにつれ、起床しやすいように浅い眠りの割合が増えていく

よって、深い睡眠を味わい心身に休息を与えるためには、就寝後最初の3時間に出現する最も深いノンレム睡眠を十分に深くとることが大切になります。この睡眠をとるためには、就寝前に心身共にリラックスした状態になり、ストンと眠りに落ちるようにすることが必要です。

1−3.睡眠サイクルのポイント3:目覚めの良い時間

睡眠サイクルには、あなたが最も気持ちよく目覚めることのできる時間帯があります

最も気持ちよく目覚めることのできる時間帯とは、レム睡眠の時間帯です。レム睡眠の時間には、脳は覚醒している状態にあります。脳が覚醒している時間帯に目覚めることができれば、気持ちよく目覚めることができます。反対に、脳が休息をとっている状態で目覚めると、脳が覚醒するまでに時間がかかり、起床後もしばらく眠たく頭が重い状態になります。

レム睡眠は90分の睡眠サイクルのうち、10〜20分程度の割合で出現すると言われています。しかし、睡眠サイクルというのは人によって違い個人差があります。そのため、次のポイントで紹介する方法を利用して、あなたのレム睡眠の時間帯を把握することが必要です。

睡眠サイクルは、遺伝や体質などの影響を受けるため、個人差があります 。特に起床時のレム睡眠の時間帯を把握するためには、あなた自身の睡眠サイクルについて理解することが大切です。

あなたの睡眠サイクルを把握し、起床しやすい時間帯を見つけるためには、以下の方法を実践することが大切です。

  • まず、起床する時間を一定にして睡眠に関する体内リズムを整える
  • 次に、いつも就寝する時間に就寝する。起床したら、手帳などの1ページを利用して、就寝時間、起床時間、目覚めの良さを記録する。そして、1日の終わりに日中に眠気がこなかったか、思考力が低くなかったかなど、充実具合を記録する。
  • 最初の就寝時間を起点にして、15分ずつ前後に就寝時間を動かしていく
  • このプロセスを繰り返し、あなたが最も気持ちよく目覚められ、日中を元気よく過ごせる時間を見つける

最も気持ちよく目覚められるレム睡眠は、睡眠サイクルのうち20分程度の割合で出現します。そのため、起床時間を固定して就寝時間を15分ずつずらしていくことであなたが最も気持ちよく目覚めることのできる時間帯を見つけることができるのです。

2.睡眠サイクルを利用して質の高い睡眠を手に入れる

ここまで見てきたように、睡眠サイクルを活用して質の高い睡眠を得るためには、 深い睡眠を得ること と、 気持ちの良い時間帯に目覚めること が大切です。

また、質の高い睡眠を得るためには、上記の要素に加え、体内リズムを整えることも重要になります。

質の高い睡眠を得るための具体的な方法については、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詳しく紹介しておりますので、ご覧になって頂き、是非活用して下さい。

オムロン 睡眠計 HSL-101【ウェルネスリンク対応】
オムロン (2012-05-10)
売り上げランキング: 4,903

まとめ

ここまでで、 あなたの睡眠サイクルを理解して質の高い睡眠を手に入れる方法についてご紹介してきました。睡眠サイクルを理解して質の高い睡眠を得るためには、睡眠サイクルの4つのポイントについて理解することが必要です。そして、睡眠サイクルの4つの重要なポイントを満たせるように睡眠や日常生活を改善していくことで、質の高い睡眠を得られるようになります。

是非、本記事をご活用頂き、あなたの睡眠の質を改善して言って下さい。本記事があなたのお役に立てれば幸いです。

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