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居眠り男
居眠り男

あなたの睡眠効率はどれくらい?睡眠効率を上げる3つのポイント

居眠り男

睡眠効率をご存知でしょうか?睡眠時間として横になっている時間に対しての実際の睡眠時間の割合のことです。睡眠効率を正確に測るには、睡眠ポリグラフを利用して調べることになりますが、自覚症状として、例えば夜中に目覚めてしまった、横になってもなかなか眠れないという状態は睡眠効率が悪いということになります。

睡眠効率を高めることで、理想の熟睡状態に近づくことができるといえるでしょう。横にはなっている時間は長いのに、熟睡感がなかったり、満足感のある目覚めではないと感じる方へ、睡眠効率を上げる3つのポイントをご紹介していきます。

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あなたの睡眠効率は?

眠い犬

睡眠効率を上げたいと感じる人にとっては、どれくらい睡眠効率が悪いのか比較してみたいと思われたことはないでしょうか?人がどれくらい寝ているのか?他の人と比べても仕方がないものではありますが、ついつい気になりますよね。

医学的に正確にすると睡眠ポリグラフによるものになりますが、睡眠効率は自覚症状も含め、実は簡単に自分でできる計算式もあります。

睡眠効率そのものが「よく眠れたと感じる」という主観に基づくため正確ではありませんが、自分の睡眠がどれくらい効率よく行われているか計算する方法です。

最近一か月の睡眠状態を振り返ります。可能なら日記などのメモがあるとより良いでしょう。まず、布団やベットに入った時間と、最終的にそこから起き上がった時間をメモします。そして、自分自身が眠っていただろうと思う時間を考えます。

計算式は「実際に眠ったであろうと思う時間」÷「横になっている時間」×100で表します。例えば、夜11時に布団に入り、朝7時に布団から出たとするならば、横になっていた実質の時間は8時間です。

そのうち、途中で目覚めたり、寝付けなかったという自覚によって睡眠時間を6時間程度と仮定します。睡眠効率はパーセンテージで表示しますので、睡眠効率を計算式で表すと、「眠っただろうと思う睡眠時間6時間」÷「横になっていた8時間」×100で計算します。この場合の睡眠効率は75%ということになります。

睡眠効率が良いと言われる合格ラインは85%以上と言われており、75%ではちょっと睡眠効率が低いですね。とはいえ、100%の人はほとんどいないでしょう。子供にはあり得るかもしれませんが、横になったらすぐ寝て、目が覚めたら飛び上がるような人はいないでしょうから。

睡眠効率を85%以上にするなら、横になったら30分程度で寝つき、朝起きたら2度寝をせずに30分以内で起き上がるというのが理想です。

しかし、十分な睡眠というものが睡眠効率を理想に近づけることだとすれば、何時間眠ればよいというガイドラインもなく、個人差は当たり前で睡眠時間はひとそれぞれだということがよくわかりますね。

睡眠効率を上げる3つのポイント

睡眠効率を上げるには、寝つきを良くし、中途覚醒がなく、朝にダラダラせずにすっきり起き上がるという理想の状態に近づくことです。これは睡眠時間の長さや、何時までに寝ることといったよく聞くようなルールがありません。

睡眠効率を上げるためには行動の変化だけでなく、一般的な考え方からの脱出というのもポイントに含まれています。

睡眠効率を上げるポイントその1:眠くなってから横になる

睡眠効率を上げるには眠くなってから横になればいいのです。睡眠効率の算出は横になっている状態と実際の睡眠時間の計算式です。横になってからすぐに眠りにつくことができれば睡眠効率を上がります。

十分な睡眠をとりたいのであって、睡眠効率を上げるために寝るのではないと思った方もいらっしゃるかもしれませんが、睡眠がとれていないように感じる人の多くは、眠くないのに早くから横になって、不眠を感じる時間が長いことで余計なストレスになっている人も少なくありません。

睡眠時間は7時間以上取るべきだ、などといった固定観念に縛られてしまい、それほど長く睡眠時間がとれていない自分を責めたり、ストレスを感じるようであれば、余計に熟睡からは遠のいてしまいます。

実際の睡眠時間が短くても、それで自分自身が納得している体力であったり、日中に強い眠気やだるさを感じなければそれで十分なのです。

眠くなければ横にならずにしばらく起きておくのもよいでしょう。ただし、刺激は少なめにすることです。夜寝る前にカフェインやアルコールを入れて、眠れないというのは当たり前。また、テレビやゲーム、スマホの利用などを長時間していると興奮して眠気が出にくくなります。寝る前は、ゆっくりリラックスして、音楽はヒーリングミュージックを利用したり、無音で過ごしてみましょう。またホットミルクやハーブティなどの刺激が少ない温かい飲み物もいいですね。

そんなリラックスした時間は、ベットの中では行わない事。ベットは眠るための場所ですから、ベットの周辺を騒がしくしないというのも大切です。ベットや布団は寝るための場所ということを自覚しましょう。

普段からベットや布団での生活を送っていると、不眠になりやすく睡眠効率が悪くなりやすいということもわかっています。

睡眠効率を上げるポイントその2:眠りが浅いと感じたら睡眠時間を減らす

睡眠時間は長いのに、睡眠が浅い、うとうとする、中途覚醒しやすいと感じたら、思い切って睡眠時間を減らしてみましょう。そうすることで、ぐっと深く眠れる時間が増えると言われています。睡眠時間を減らすには、寝る時間を遅くして朝起きる時間を早くすることです。こうすることで睡眠効率が上がり、熟睡時間が増えると言われています。

ただし、睡眠時間を減らしたことで、日中に眠気が起こる、強いだるさを感じるようであれば問題です。人間という動物は、眠りについたらすぐにノンレム睡眠という深い眠りにつくようになっています。これは寝入りばなに深く眠ることで一気に身体を休ませるという本能的なもの。しかし、寝入りばなに金縛りが起きたり、うとうとするような状態が続くようであれば、睡眠時間を減らすことはお勧めできません。

睡眠効率は自分自身の自覚から計算できますが、浅い眠りが続き、日中の眠気やだるさがある場合は、専門病院での診察を受けるようにしましょう。

睡眠効率を上げるポイントその3:規則正しい運動を

睡眠効率が悪い人は、より良い睡眠をとらなくてはと真面目に取り組む人も多く、早く横にならなくてはと縛られている人が多いものですが、そのほどんどが運動不足であることを気にしながらも何もしていないという人が多いのではないでしょうか?

より快適な睡眠をとるためには、日中の肉体的活動量はとても大切です。頭ばかりを使っていても、身体が疲れたように感じるものですが、実際には筋肉への刺激は少ないために、身体と意識のバランスが悪くなってしまいます。

睡眠効率を上げるためには、普段からの規則正しい運動を含め、食事や排泄のリズムなども大切です。眠れないと感じたら、運動量が少なかったのではないか?というのも考えてみましょう。

運動量にも個人差がありますので、無理をする必要はありませんが、夕飯を食べるときには軽くお腹が空いたと思える状態まで、身体を動かすようにしましょう。

こうすることで、肉体的にも眠りを必要としやすくなり、より深い睡眠で睡眠効率向上につながります。

究極の眠れるCD
究極の眠れるCD

posted with amazlet at 13.11.24
メンタル・フィジック・シリーズ
デラ (2002-07-22)
売り上げランキング: 1,802

まとめ

睡眠効率を上げるためには、単純にだらだら横になっている時間を減らすということでもあります。睡眠にしっかり集中できる環境や感覚を整えるという感じでしょうか。疲れたら横になり、休日は日中でもウトウトするけれど、夜になったらアルコールを飲んでベットに入るころには眠れないと感じる…これでは本末転倒です。日常を活動的にすることで、睡眠効率はかなり変化しますよ。

睡眠効率を上げるためにできることから試してみてくださいね。

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