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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。

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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。

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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

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