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睡眠不足は貯まっていく?実は危険な睡眠負債の対策方法

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人間の睡眠時間は毎日7.5~8時間が良いと聞いた事があると思います。6時間しか寝ていない人は2時間不足しておりこのマイナスを「睡眠負債」と言います。こう聞いたら溜まってると思われる方、多いのではないでしょうか。負債が多い人の特徴としては、布団に入ると5分で寝てしまう、本来人間が一番眠くないはずの18時~20時でも眠い、お酒を飲むとすぐ酔っぱらってしまう、イージーミスやうっかりが多いなどが挙げられます。放置していて運転中に急に睡魔に襲われたりしたら危険ですよね。

こちらでは、睡眠負債の対策方法をご紹介します。

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睡眠負債

睡眠負債とは

寝

私たちには、人それぞれに1日に必要な睡眠時間があります。毎日の睡眠が必要な時間よりも短いと、その睡眠不足は徐々に溜まっていきます。その蓄積した睡眠不足のことを、「睡眠負債(Sleep Debt)」といいます。これは私たちが「睡眠不足がたまる」と言っていることとよく似ています。

エプワース睡眠尺度(睡眠負債測定テスト)

睡眠負債を測定してみましょう。以下の質問に答えてみてください。

点数

  • 0点:決して眠くならない
  • 1点:まれに眠くなることがある
  • 2点:時々眠くなる
  • 3点:眠くなることが多い

質問

  • 1.座って読書をしているとき
  • 2.テレビを見ているとき
  • 3.人がたくさんいる場所で座って何もしていないとき
  • 4.車に乗せてもらっているとき(1時間くらい)
  • 5.午後横になって休憩しているとき
  • 6.座って誰かと話をしているとき
  • 7.昼食後静かに座っているとき
  • 8.運転中、渋滞や信号待ちでとまっているとき

合計点数を以下に当てはめてみてください。

  • 0~5点:睡眠負債はほとんどナシ
  • 6~10点:やや睡眠負債がある
  • 11~20点:かなり睡眠不足がある
  • 21点以上:睡眠負債が限界に近い

また、合計が11点以上だと睡眠時無呼吸症候群の疑いが強いと考えられます。

睡眠負債が蓄積すると

睡眠負債が大きくなればなるほど、それを返済させようとする圧力が高まり、脳はさかんに「眠れ」という指令を出すようになります。授業中や会社での居眠り、電車でのうたた寝などは、夜寝る以外の場面で睡眠負債を返済する行為です。結果、学業や仕事に影響がでるだけでなく、マイクロスリープ(微小睡眠)を誘発し大きな事故を起こす危険性が増大するのです。

睡眠負債の特徴は「眠る以外の方法で返済することはできない」ということです。睡眠負債は借金の利子のように絶えず蓄積し続けるものではありませんが、最低2週間分の負債までは脳(体)が覚えているのです。

寝だめは有効?

一晩くらいの睡眠負債ならば翌日の眠りを深く長めにすることで解消できますが、何日分も睡眠負債がたまると、返済はだんだん難しくなっていきます。日ごろ8時間寝たい人が6時間しか眠れなかったとして、その人が10日目に20時間寝だめしても、睡眠負債の健全な解消にはならないのです。また、一度に睡眠負債を解消しようと昼頃まで寝てしまったら、それは生活リズムの乱れにつながり、かえって睡眠に悪影響を及ぼすことになってしまいます。睡眠負債をためこんでいるだけでも十分かくれ不眠の危険性は高いですが、「寝だめ」で返済できると考えている人は、さらに睡眠を悪くする危険性が高い人といえます。

睡眠負債の対策方法

休日に長めに眠る

人は寝溜めはできませんが、日頃の睡眠不足を、休日に長めに眠ることで解消することは可能です。ただし多目に眠った分は貯金としてはたまりません。ですので、平日に慢性的な睡眠不足になっている人は、休日は少し長めに眠って、睡眠負債を解消することは効果的です。ただし、その場合も普段よりも2,3時間も長く眠ると逆効果です。体内時計を狂わせないためにも、睡眠時間は普段よりも1時間長くするくらいにしておきましょう。

昼寝を活用する

夕方4時くらいまでに、20分程度の昼寝をとる分には、夜の睡眠にはあまり影響を与えないと言われています。また、午前中であれば、20分程度の仮眠を2回とったり、80分の睡眠をとっても、夜の睡眠にはそれほど大きな影響を与えません。ですので、日頃の睡眠不足を解消するには、夕方までに20分程度の昼寝をするか、午前中に80分程度の仮眠をとることが効果的です。

仮眠をとる

仕事で徹夜をしなければならなかったり、あまり睡眠をとれない日がわかっているときには、どうすればいいのでしょう。一つの対策としては、仮眠を上手く活用することです。短い時間であったとしても、実際に眠ることは、休憩しているだけとは大きな違いがあります。仮眠の効果に関してはいくつか研究がありますが、仮眠を取ることでその後4,5時間の間は眠気が和らいだり、集中力が増したり、疲労感が減少するという報告もあります。椅子に座ったまま短い時間眠るだけでも、大分眠気は解消できます。

心地よい眠りをつくる「たった3つ」のコツ ~今日からできる快眠力アップ術~ (ケータイ新書SP)
KADOKAWA / エンターブレインDMG (2013-12-26)
売り上げランキング: 40,806

まとめ:睡眠負債の対策方法を知ろう

蓄積した睡眠不足のことを、「睡眠負債」といいます。睡眠負債の特徴は「眠る以外の方法で返済することはできない」ということです。対策方法をおさらいしておきましょう。

  • 休日に長めに眠る
  • 昼寝を活用する
  • 仮眠をとる

この記事を参考に、危険な負債を抱え込まないようにしてくださいね。

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