Home / 健康 / 健康全般 / 睡眠 / 睡眠促進に役立つ食べもの
眠る女性
眠る女性

睡眠促進に役立つ食べもの

寝る娘

健康にはよく眠るということがとても重要です。また同時に体に良い食べ物をしっかりと取るということも大切です。寝ることと食べることは一見すると関係のない別のことにも思えてしまいますが、実は良い睡眠促進のためには食べ物・食事が大きく影響します。例えばカップラーメンばかりを食べていては良い睡眠をとることはあまり期待ができません。

睡眠促進に効果的な食材・食事とは具体的にどのようなものがあるのでしょうか。本稿では睡眠促進に効果的な食材や食べ物についてまとめています。

スポンサーリンク

睡眠促進のためには食生活も重要

食事

良い食事は体をつくり健康を維持します。ただそれだけではなく、食事は食材・メニューを上手く選定すれば睡眠促進の効果も期待することができます。睡眠には、体内のさまざまな体内のホルモンの分泌などが関係しますので、睡眠促進の効果がある食材を積極的に摂ることで眠りを促すことにつながります。特に不眠気味の方は食べ物・食生活を見直すということだけで不眠状況から脱して睡眠促進を促すことが期待できます。

睡眠促進に役立つ食材・食べ物としてはおすすめできるものとしては、以下のようなものを挙げることができます。

睡眠促進に役立つ食べ物1-乳製品

睡眠促進に役立つ食べ物としてまず挙げることができるのがチーズなどの乳製品です。乳製品にはトリプトファンという必須アミノ酸が含まれています。このトリプトファンは、最終的にはメラトニンという睡眠促進のホルモンを分泌させるために非常に役立ちますので、睡眠促進のために非常に大きな効果があります。

具体的にはチーズ以外にはホットミルクが大変おすすめです。厳密に言えば食べ物というよりも飲み物となりますが、ホットミルクは就寝前に飲むと睡眠促進に非常に良い効果を与えます。ホットミルクは牛乳を手鍋に入れてほんの2,3分加熱するだけですので簡単で睡眠効果が非常に高くおすすめです。

もちろん、牛乳ですのでカルシウムなどの骨を丈夫にする要素も含まれていますので、睡眠促進以外にも健康維持という観点からも良いものということができます。

乳製品、特にホットミルクは睡眠促進のためにお試しになることを特にオススメすることができます。

睡眠促進に役立つ食べ物2-大豆・肉類

次に睡眠促進のために良い食べ物としては、大豆や肉類があります。これら大豆や肉類も、トリプトファンを多く含む食材です。例えば夜、ひややっこをおかずに加えたり、お肉をおかずにすることなどが効果的でしょう。

大豆や肉類は、ご家族がおられる場合には自然に夕食で作ってもらうことができるメニューと言えますが、一人暮らしの生活をされている男性、特に料理をされない男性などの場合には意識的に摂取しないと取ることが難しくなるということができます(特に豆類について)

一人暮らしの方は夕食は定食にするなどされて肉類・豆類をバランスよく摂られることが睡眠促進のためにはとても重要ということができます。

睡眠促進に役立つ食べ物3-ギャバを含む食べ物(特にしょうゆをかけた納豆)

ギャバは脳の興奮を抑えて鎮静させる作用があります。そのため、ギャバを含む食べ物は睡眠促進に大いに役立ちます。ギャバは味噌やしょうゆ、納豆などに含まれています。私たち日本人になじみの深いメニューに含まれているということができます。

そのため、夕食時には味噌汁を取られることやしょうゆをかけた納豆を食べるなどすることで睡眠促進の効果を期待することができます。やや朝食のようなメニューになるかもしれませんが、睡眠促進という観点からは「夜に和食」という食事は効果的です。

その他の睡眠促進に役立つ食材など

ここまで述べましたモノ以外にも、例えば、ねぎ・にんにく、ニラなども睡眠促進には役立ちます。これらは硫化アリルという疲労回復や神経を落ち着かせるために効果がある成分が含まれているためです。

このように見てきますと、睡眠促進に役立つ食事・食材は実は規則正しい食事・食材であるということができるでしょう。睡眠促進のためには栄養があるとされる食材・食事をバランスよく摂るという極めて基本的なことこそが重要となるということができるでしょう。

ただ、もちろんのことながら、以下に睡眠促進に効果がある食材・食事といっても食べ過ぎてしまうことやあまりに深夜に食べるということはよくありません。消化に悪くかえって睡眠を阻害してしまうおそれがあります。

食事の時間帯を睡眠の3時間程度前に終わらせておくという時間の管理も睡眠促進にはとても重要です。

ブルガリア産 ハーブティー グッドナイト 1.5gx20袋
Bioprogramme
売り上げランキング: 228,713

まとめ:睡眠促進効果が期待できる食材のまとめ

以上、本文で述べました睡眠促進に役立つ食材・食べ物についてまとめますと以下のように言うことができます。

  • 睡眠促進に効果的な食材1-乳製品-チーズなどです。トリプトファンという物質が含まれており、睡眠促進に効果があります。特に牛乳を加熱したもの(ホットミルク)は睡眠促進にとても効果が期待できます
  • 睡眠促進に効果的な食材2-肉や豆類。同じくトリプトファンが含まれており、睡眠促進のためにおすすめできる食材です
  • その他睡眠促進に効果的な食材-ギャバを含む食べ物(しょうゆをかけた納豆)、ねぎ、ニラなどの硫化アリルを含む食べ物

スポンサーリンク

Check Also

寝室

快適なベッドルームにするためのコーディネート術

一日の疲れを取るためのベッドル …

64 comments

  1. Hi there, i read your blog occasionally and i own a similar one and
    i was just curious if you get a lot of spam remarks?
    If so how do you prevent it, any plugin or anything you can recommend?
    I get so much lately it’s driving me insane so any assistance is very much appreciated.

  2. I blog quite often and I really appreciate your
    content. Your article has really peaked my interest.
    I’m going to take a note of your site and keep checking
    for new information about once a week. I subscribed to
    your Feed too.

  3. It’s going to be end of mine day, but before end
    I am reading this impressive piece of writing to improve
    my knowledge.

  4. Good day! I know this is kind of off topic but I was wondering which
    blog platform are you using for this website? I’m getting
    sick and tired of WordPress because I’ve had issues with hackers
    and I’m looking at options for another platform.

    I would be awesome if you could point me in the direction of a good platform.

  5. Way cool! Some extremely valid points! I appreciate you writing
    this post and also the rest of the website is really good.

  6. Great post. I was checking constantly this blog
    and I am impressed! Extremely useful info specially the last part :
    ) I care for such info much. I was seeking this certain info for a long
    time. Thank you and best of luck.

  7. I have read so many articles or reviews concerning the blogger lovers except this article is really a
    fastidious piece of writing, keep it up.

  8. Fastidious respond in return of this difficulty with
    solid arguments and telling everything about that.

  9. Yes! Finally someone writes about amazon book.

  10. I could not resist commenting. Well written!

  11. Good day! Would you mind if I share your blog with my twitter group?
    There’s a lot of people that I think would really appreciate your content.
    Please let me know. Many thanks

  12. Hey I know this is off topic but I was wondering if you knew of any widgets I could add to my blog that automatically tweet my newest twitter updates.

    I’ve been looking for a plug-in like this for quite some time and
    was hoping maybe you would have some experience with something
    like this. Please let me know if you run into anything.
    I truly enjoy reading your blog and I look forward to
    your new updates.

  13. Just desire to say your article is as astonishing.
    The clearness in your post is simply great
    and i could assume you’re an expert on this subject.

    Well with your permission allow me to grab your RSS feed to keep up to
    date with forthcoming post. Thanks a million and please continue the enjoyable work.

  14. Hey there just wanted to give you a quick heads up and let you
    know a few of the pictures aren’t loading correctly.
    I’m not sure why but I think its a linking issue.

    I’ve tried it in two different internet browsers and both show the same
    outcome.

  15. Thank you for the auspicious writeup. It in fact was a amusement account it.
    Look advanced to more added agreeable from you!

    However, how can we communicate?

  16. You have made some really good points there. I checked on the internet
    for more info about the issue and found most people
    will go along with your views on this web site.

  17. After looking at a handful of the blog articles on your web
    page, I truly like your technique of blogging. I added it to my bookmark site list and will be checking back
    in the near future. Take a look at my web site too and let me know your
    opinion.

  18. Hmm it seems like your blog ate my first comment (it was super
    long) so I guess I’ll just sum it up what I had written and say, I’m
    thoroughly enjoying your blog. I too am an aspiring blog writer but I’m still new to everything.
    Do you have any helpful hints for newbie blog writers?
    I’d really appreciate it.

  19. When someone writes an post he/she keeps the idea of a user in his/her mind that how a user
    can be aware of it. Thus that’s why this article is perfect.
    Thanks!

  20. I loved as much as you’ll receive carried out right
    here. The sketch is tasteful, your authored material stylish.
    nonetheless, you command get got an impatience over that you
    wish be delivering the following. unwell unquestionably come further formerly again as exactly the same nearly a lot often inside case you
    shield this increase.

  21. I blog often and I seriously appreciate your information. The article has really peaked
    my interest. I am going to bookmark your blog and keep checking for
    new details about once per week. I opted in for your
    Feed too.

  22. What a information of un-ambiguity and preserveness
    of valuable familiarity about unpredicted emotions.

  23. This is my first time visit at here and i am in fact impressed
    to read everthing at alone place.

  24. It’s a shame you don’t have a donate button! I’d definitely donate to this brilliant blog!

    I guess for now i’ll settle for book-marking and adding your RSS feed
    to my Google account. I look forward to brand new updates
    and will share this site with my Facebook group.
    Chat soon!

  25. Hi there, just became aware of your blog through Google, and found that it
    is really informative. I’m going to watch out for brussels.

    I’ll appreciate if you continue this in future. Many people will be benefited from your writing.
    Cheers!

  26. Everything is very open with a precise explanation of the issues.
    It was definitely informative. Your site is extremely helpful.
    Thank you for sharing!

  27. It’s very simple to find out any matter on web as compared to
    books, as I found this article at this web site.

  28. I know this if off topic but I’m looking into starting my own weblog and was curious what all is
    required to get set up? I’m assuming having a blog like yours would cost a pretty penny?
    I’m not very web smart so I’m not 100% positive. Any recommendations or
    advice would be greatly appreciated. Thanks

  29. A person essentially help to make critically
    posts I might state. That is the very first time I frequented your website
    page and so far? I surprised with the analysis you made to create this actual
    publish amazing. Wonderful process!

  30. Hey I know this is off topic but I was wondering if you knew of any widgets I could
    add to my blog that automatically tweet my newest twitter updates.
    I’ve been looking for a plug-in like this for
    quite some time and was hoping maybe you would have some experience with something
    like this. Please let me know if you run into
    anything. I truly enjoy reading your blog and I look forward to your new updates.

  31. I have learn some excellent stuff here. Certainly worth
    bookmarking for revisiting. I surprise how so much effort you place to create one of these excellent informative web site.

  32. My brother suggested I might like this website. He was totally right.
    This post truly made my day. You can not imagine just
    how much time I had spent for this info! Thanks!

  33. Hey There. I found your weblog the usage of msn. That is an extremely neatly written article.
    I’ll make sure to bookmark it and come back to
    learn more of your helpful information. Thank you for the post.
    I will definitely return.

  34. This website definitely has all the information and facts
    I wanted about this subject and didn’t know who to ask.

  35. I’ve read several good stuff here. Definitely value bookmarking for revisiting.
    I surprise how so much effort you put to make this sort of
    excellent informative site.

  36. I just could not leave your website prior to suggesting
    that I actually loved the usual info a person supply to your
    guests? Is gonna be back frequently in order
    to check up on new posts

  37. If you desire to increase your experience
    only keep visiting this website and be updated with the newest news update posted
    here.

  38. Thank you, I have just been searching for information approximately this topic for ages and yours is the
    greatest I have came upon so far. But, what about the conclusion? Are you certain concerning the source?

  39. Hi there! I could have sworn I’ve visited your blog before but after browsing through many of
    the posts I realized it’s new to me. Nonetheless, I’m definitely pleased I
    discovered it and I’ll be book-marking it and checking back regularly!

  40. I’m really impressed with your writing skills and also with
    the layout on your weblog. Is this a paid theme or did you modify
    it yourself? Either way keep up the excellent quality
    writing, it is rare to see a great blog like this one nowadays.

  41. I do not know whether it’s just me or if perhaps everyone else experiencing issues with your blog.
    It seems like some of the written text within your posts are running off the screen. Can somebody else please comment and let me know if this
    is happening to them too? This may be a issue with my web browser because I’ve had this happen previously.
    Cheers

  42. We are a group of volunteers and opening a new scheme in our community.
    Your web site offered us with helpful information to
    work on. You have done a formidable job and our whole neighborhood
    will probably be thankful to you.

  43. You made some really good points there. I checked on the web for more information about the
    issue and found most individuals will go along with your views on this web site.

  44. Hi, after reading this remarkable article i am also happy to share
    my knowledge here with friends.

  45. Quality articles or reviews is the secret to interest the viewers to visit the site, that’s what this website is providing.

  46. I’m not sure where you’re getting your information, but good
    topic. I needs to spend some time learning much more or understanding more.
    Thanks for magnificent info I was looking for this information for my mission.

  47. I’m amazed, I must say. Seldom do I come across a
    blog that’s equally educative and interesting, and without a doubt, you’ve hit the nail on the head.
    The problem is something that too few folks are speaking intelligently
    about. Now i’m very happy I came across this during
    my hunt for something regarding this.

  48. Hi there, I would like to subscribe for this blog to take most up-to-date
    updates, therefore where can i do it please help
    out.

  49. These are in fact great ideas in on the topic of blogging.

    You have touched some nice factors here. Any way
    keep up wrinting.

  50. I all the time used to read article in news papers but now as I am
    a user of net thus from now I am using net for posts, thanks to web.

  51. Very nice post. I simply stumbled upon your blog and wished to say that I’ve really loved browsing your weblog posts.
    After all I will be subscribing on your feed and I hope you write once more very soon!

  52. Hello everyone, it’s my first pay a visit at this site,
    and piece of writing is really fruitful designed for me, keep up posting these types of posts.

  53. I’ve been browsing online more than three hours today, yet I
    never found any interesting article like yours. It’s
    pretty worth enough for me. In my opinion, if all site owners and bloggers made good content as
    you did, the web will be much more useful than ever before.

  54. If you are going for finest contents like me, only visit this web page every day since it
    gives feature contents, thanks

  55. This design is wicked! You obviously know how to keep a reader amused.
    Between your wit and your videos, I was almost moved to
    start my own blog (well, almost…HaHa!) Excellent job.
    I really enjoyed what you had to say, and more than that, how you presented it.
    Too cool!

  56. all the time i used to read smaller posts that as well clear their motive, and that is also happening with this piece of writing
    which I am reading at this time.

  57. With havin so much written content do you ever run into any issues of
    plagorism or copyright violation? My site has a lot of exclusive content
    I’ve either created myself or outsourced but it appears a lot of it is popping it
    up all over the web without my permission. Do you know any techniques to help reduce
    content from being stolen? I’d genuinely appreciate it.

  58. I loved as much as you’ll receive carried out right here.
    The sketch is tasteful, your authored subject matter stylish.
    nonetheless, you command get bought an nervousness over that you wish be delivering the following.
    unwell unquestionably come more formerly again as exactly the same nearly very often inside case you shield this hike.

  59. Howdy! Do you know if they make any plugins to safeguard against hackers?
    I’m kinda paranoid about losing everything I’ve worked hard on. Any tips?

  60. Good day! I simply would like to give you a huge thumbs up for your
    excellent info you have got right here on this post.
    I am returning to your blog for more soon.

  61. Thanks in favor of sharing such a nice thinking, paragraph is fastidious,
    thats why i have read it fully

  62. Cialis Controindicazioni Profilo [url=http://cial1.xyz/cialis-5mg.php]Cialis 5mg[/url] Clomid Au Bout Combien Temps Prise De Sang The Blue Pill For Sale [url=http://kama1.xyz/ordering-kamagra-online.php]Ordering Kamagra Online[/url] Acheter Viagra Contre Remboursement Resultados Con Propecia [url=http://viag1.xyz/cheap-viagra-generic.php]Cheap Viagra Generic[/url] Amoxicillin Aspirin Where Can I Buy Viagra Online [url=http://viag1.xyz/price-of-viagra.php]Price Of Viagra[/url] Kamagra 100 Online Buy Tamoxifen No Prescription [url=http://kama1.xyz/buy-kamagra-jelly-online.php]Buy Kamagra Jelly Online[/url] Amoxicillin And Ph Propecia Cheapest Secure [url=http://cial5mg.xyz/buy-cheap-generic-cialis.php]Buy Cheap Generic Cialis[/url] On Sale On Line Provera Medication Cod Only Comprare Viagra Con Postepay [url=http://prednisone.ccrpdc.com/deltasone-online-usa.php]Deltasone Online Usa[/url] Priligy Peru Tadalis Sx En France En Ligne [url=http://zol1.xyz/zoloft-online-prices.php]Zoloft Online Prices[/url] No Precription Cialis Zithromax Substitute [url=http://zol1.xyz/cheap-zoloft-50mg.php]Cheap Zoloft 50mg[/url] Ed Drugs Levitra Action [url=http://viag1.xyz/price-of-viagra.php]Price Of Viagra[/url] Kamagra Viagra Levitra Canada Drug Store [url=http://strattera.ccrpdc.com]Buy Strattera[/url] Cialis Se Vende Sin Receta Cialis A Day [url=http://zol1.xyz/generic-zoloft.php]Generic Zoloft[/url] Levitra Acquisto Farmaci Mail Order Secure Worldwide Progesterone Crinone Over Night [url=http://zol1.xyz/zoloft-online-usa.php]Zoloft Online Usa[/url] Comprar Cialis Ou Viagra Orlistat Availabilty? [url=http://zol1.xyz/order-zoloft-online.php]Order Zoloft Online[/url] Macrobid Next Day Delivery Cialis Rezeptfrei Uberweisung [url=http://nolvadex.ccrpdc.com/nolvadex-generic.php]Nolvadex Generic[/url] Clomid Et Duphaston Forum Cialis Softab [url=http://viagra.ccrpdc.com/biuy-viagra-online.php]Biuy Viagra Online[/url] Cialis E Reflusso Cialis Gravidanza [url=http://viag1.xyz/sildenafil.php]Sildenafil[/url] Cailis Over Night Deiieving Orderviagra Levitra [url=http://cial1.xyz/cheap-cialis-tablets.php]Cheap Cialis Tablets[/url] Tamoxifen Sale Online Amoxicillin And Pregnancy Test Results [url=http://kama1.xyz/generic-kamagra-online.php]Generic Kamagra Online[/url] Find Cialis Without Prescription Keflex 250 Mg [url=http://zol1.xyz/cheap-zoloft-50mg.php]Cheap Zoloft 50mg[/url] Generic Amoxil Oral Drops Where Can I Buy Alli CanadР С–РЎС› [url=http://kama1.xyz/kamagra-jelly.php]Kamagra Jelly[/url] Kamagra Oral Jelly And Alcohol Forum Viagra Pas Cher [url=http://cial1.xyz/purchase-generic-cialis.php]Purchase Generic Cialis[/url] Priligy Scadenza Kamagra Info [url=http://cial1.xyz/order-cialis.php]Order Cialis[/url] Buy Albuterol Inhaler Online Cheap Ebay Viagra [url=http://zol1.xyz/zoloft-to-buy.php]Zoloft To Buy[/url] Where Can I Buy Primatene Mist Online Buy Vardenafil 40 Mg Malaysia [url=http://zol1.xyz/zoloft-fast-delivery.php]Zoloft Fast Delivery[/url] Viagra Effetti Sulle Donne Amoxicillin Safe During Pregnancy [url=http://zol1.xyz/fast-delivery-zoloft.php]Fast Delivery Zoloft[/url] No1 Online Pharmacy Propecia Reactions [url=http://lasix.ccrpdc.com/cheap-generic-lasix.php]Cheap Generic Lasix[/url] How to buy isotretinoin tablets without perscription online Propecia Neck Pain [url=http://viag1.xyz/viagra-cheap.php]Viagra Cheap[/url] Tips For Lasting Longer Kamagra Oral Jelly Avis [url=http://xenical.ccrpdc.com/how-to-order-xenical.php]How To Order Xenical[/url] Forum Cialis Et Viagra Levitra Online From India [url=http://levitra.ccrpdc.com/best-levitra.php]Best Levitra[/url] 100mg Viagra Best Price Discount Nexium [url=http://kama1.xyz/price-of-kamagra.php]Price Of Kamagra[/url] Great Britain Domperidone Levitra 10mg Blog [url=http://viag1.xyz/viagra-online-blue.php]Viagra Online Blue[/url] Viagra Et Cannabis Pharm Suppoet Group Canada [url=http://viag1.xyz/order-cheap-viagra.php]Order Cheap Viagra[/url] Cialis Samples Le Cialis Moin Chere [url=http://cial1.xyz/cialis-online.php]Cialis Online[/url] Order Macrobid 100mg Windsor Toothache Abscess Keflex [url=http://viag1.xyz/cheap-viagra-samples.php]Cheap Viagra Samples[/url] Brand Viagra 100mg Cheapest Augmentin 875 Mg Tablet Online [url=http://kama1.xyz/cost-of-kamagra.php]Cost Of Kamagra[/url] Viagra Versand An Packstation Amoxicillin Dosage For Tooth Infections [url=http://zol1.xyz/cheap-zoloft-without-prescription.php]Cheap Zoloft Without Prescription[/url] Amoxicillin Vs Ampicillin Canadian Cialis Reviews [url=http://kama1.xyz/cheap-kamagra-no-rx.php]Cheap Kamagra No Rx[/url] Keflex Wiki Vibramycin Dose Rate [url=http://zol1.xyz/buy-generic-zoloft-online.php]Buy Generic Zoloft Online[/url] Last Longer Tips Where To Get Viagra [url=http://cial5mg.xyz/ordina-cialis-online.php]Ordina Cialis Online[/url] Cialis Online Contrassegno How Much Amoxicillin For 30 Lbs [url=http://viag1.xyz/internet-order-viagra.php]Internet Order Viagra[/url] Baclofene Acheter

  63. I think this is one of the most important info
    for me. And i am glad reading your article. But want to remark on some general things, The site style
    is perfect, the articles is really nice :
    D. Good job, cheers

  64. I got this website from my friend who shared with me about this site
    and now this time I am visiting this web page and reading very informative posts at
    this time.

コメントを残す

メールアドレスが公開されることはありません。 * が付いている欄は必須項目です