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早起きできない女性

睡眠計とは?睡眠計を使って睡眠を改善するための効果的な利用方法

早起きできない女性

「睡眠計に興味があるんだけど、睡眠の改善に本当に効果があるの?」「睡眠計はどういう風に使えばより効果的なの?」あなたはこのような疑問をお持ちではないでしょうか?

現在、睡眠計はオムロンやタニタなどの健康機器メーカーなどから販売されております。睡眠計は、効果的に利用することで、あなたの睡眠の状態について分析し、改善すべき点を簡単に抽出してくれます。

本記事では、睡眠を使ってあなたの睡眠を改善するための効果的な利用方法についてご紹介していきます。是非ご活用頂き、睡眠計を使ってあなたの睡眠を分析し、より良い睡眠を得られるようにしていきましょう。

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1.睡眠計によって得られるメリット

睡眠計を利用してあなたの睡眠の質を改善するためには、まず睡眠計があなたの睡眠に対して何をもたらしてくれるのか について理解することが大切です。

具体的なメリットを理解し、またその限界を把握しておくことで、睡眠計を効果的に利用することができるようになります。睡眠計のメリットを理解するためには、次の2点について見ていくことが必要です。

  • 質の高い睡眠を得るために知るべきこと
  • 睡眠計によって分かること

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.質の高い睡眠を得るために知るべきこと

質の高い睡眠を得るためには、 あなたの睡眠の状態について正確に理解すること が欠かせません。

睡眠の質は、「長さ×深さ」によって決まると言われています。 質の高い睡眠 がとれている場合 は、心身の疲労は十分に回復され、活力に溢れた毎日を送ることができるようになります。反対に、 睡眠の質が低い場合 は、睡眠不足に陥り、日中の異常な眠気や、集中力や思考力の低下、急なストレスや他者への攻撃性の増加等、あなたの日常生活に悪影響を与えてしまいます。

よって、質の高い睡眠を得るためには、十分な長さの睡眠を得られているか、十分に深い睡眠がとれているかなど、睡眠の状態について把握し、必要であれば改善していくということが必要になるのです。

把握しておくべき睡眠の状態については、次のものがあります。

  • 布団やベッドに入ってから寝つくまで時間がかからないか
  • 夜中に目が覚めないか
  • 朝早くに目が覚めないか
  • 深い睡眠がとれているか
  • 毎日の就寝・起床時刻は一定のリズムであるか

これらのバランスが一つでも崩れていると、あなたの睡眠の質は低くなっていき、上記で挙げたような悪影響が生じる場合があるのです。質の高い睡眠を得るためには、これらの状態について、できるだけ正確に把握しておくことが必要です。

1−2.睡眠計によって分かること

睡眠計とは、質の高い睡眠を得るために把握しておくべき睡眠状態について、科学的に私達の睡眠を分析し、分かりやすく可視化してくれるもの です。

睡眠計は各メーカーや商品によってそのメカニズムは異なりますが、 電波センサなどであなたの睡眠時の呼吸や脈拍、体の動きによる振動などを測定し、睡眠状態を自動で記録
してくれます。

記録した情報については、パソコンやスマートフォンと連携し、あなたの睡眠状態を表やグラフで分かりやすく 可視化 してくれます。特に、現在は2週間程度の睡眠の状態を一覧グラフで表示してくれる機能がついているものが多いため、あなたの睡眠状態の習慣的な改善点について、簡単に発見できるようになります。

睡眠計を利用することで、簡単にあなたの睡眠状態を把握できるようになり、睡眠の質を改善するために何をすれば良いのかを迅速に導き出すことができるようになるのです。

2.睡眠計の効果的な利用方法

睡眠計を効果的に利用して睡眠の質を改善するためには、 あなたの睡眠状態を確認する習慣を身につけ、改善点があればすぐに対応するようにすること が大切です。

私達は日頃自分の睡眠について、十分な長さや深さが取れているのか、どこかに問題点があるか、などと習慣的に検査することはなかなかありません。しかし、睡眠計を利用することで、簡単にあなたの睡眠状態を把握することができ、改善すべき点を見つけることができます。

そして、改善すべき点を見つけることができたら、その対応を素早くとることで、あなたは質の高い睡眠を維持し、健康で活力に溢れている充実した毎日を送ることができるのです。

では、睡眠計の効果的な利用方法に関して、習慣的に睡眠状態を分析する方法、改善すべき点が見つかった場合の対処方法について見ていきましょう。

2−1.睡眠計を使って睡眠を分析する

睡眠計を利用して睡眠状態を習慣的に把握する場合には、 日中の状態をノート等に記録しておき、1週間程度の間隔で定期的に睡眠状態をチェックする習慣を身につけること が大切です。

睡眠計は、あなたの睡眠状態を記録してくれますが、あなたの日中の活動状態までは記録してくれません。睡眠の目的は、あなたの心身の疲労を回復させ、毎日にエネルギーを与えることです。つまり、日中に眠く、思考力や記憶力などが低下していては、睡眠の質は低いということになります。

日中の活動について記録しておくことで、どういう睡眠状態の時に支障が出て、反対にどういう睡眠状態であれば充実した毎日を送れるのかを理解することができるようになります。睡眠計を利用する際には、専用のノート等を作成し、日中の活動状態についても把握するようにしましょう。

また、睡眠は毎日同じ時間に就寝・起床することが体内リズムを整える上で好ましいとされています。そのため、睡眠状態を把握する際には、1週間程度の間隔で定期的に検査していき、睡眠の長さや深さ、リズムに問題がないかを確認していくことが望ましいでしょう。

毎週日曜日の夜9時など、 確認する日時を決めておくこと で習慣化しやすくなります。

2−2.改善すべき点が見つかったら

睡眠計を利用して睡眠状態を分析し、改善すべき点が見つかったら、 改善すべき点が生じている根本的な原因を突き止め、迅速に解消すること が必要です。

上記でも紹介しましたが、睡眠状態に問題がある場合は、主に次の5点になります。

  • 入眠障害…夜なかなか寝つけない
  • 中途覚醒…夜中に何度も目が覚める
  • 早朝覚醒…朝早くに目が覚めてしまう
  • 睡眠不足…深い睡眠がとれない
  • 睡眠リズムの乱れ…起床・就寝時刻が乱れている

これらの問題には、それぞれに根本的な原因があり、それらを解消することが必要になります。具体的には、睡眠障害ってどんな症状?睡眠障害による代表的な症状と治療方法の記事にて詳しく説明しているので、是非参考にしてみて下さい。

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、 睡眠計を使ってあなたの睡眠を改善するための効果的な利用方法についてご紹介してきました。

質の高い睡眠を得るためには、睡眠計などを利用して睡眠状態を正確に把握することが必要です。睡眠計を利用することによって、あなたの睡眠状態の改善すべき点を明らかにし、必要な対応をとることで、あなたの睡眠をより良くしていくことができます。

是非、本記事をご活用頂き、睡眠計を効果的に利用してあなたの睡眠の質を改善していって下さい。あなたの気持ちよい眠りに本記事が少しでもお役に立てれば幸いです。

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