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たばこの吸い殻
たばこの吸い殻

禁煙と睡眠障害の関係と対策

吸い殻

タバコも値上がりして、そろそろ禁煙しようかなんて考えている人も多いのではないでしょうか。

タバコには睡眠障害と深い関係があります。

禁煙と睡眠障害を含めた禁断症状との関係を知らずに、こんなことならタバコをやめなければよかった、禁煙をするだけ損だった…とならないように、禁煙する前に睡眠障害を含めた対策を知り、きちんとした対応をしていきましょう。

そこで、本記事ではタバコと睡眠障害の関係と禁煙によっておこる症状や対策方法についてご紹介していきます。禁煙を考えているのにストレス解消が溜まるとついタバコに手が伸びてしまう人にはぜひ読んでほしい内容です。

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喫煙と睡眠障害の関係

煙

イライラするとき、眠れないときついついタバコに火をつけて一服することもあるのではないでしょうか。タバコに含まれるニコチンは即効性が高く、タバコを吸ってから数秒で脳に到達します。アドレナリンの分泌を促し、一時的に気持ちが切り替わり、すっきりしたような錯覚を覚えます。

気持ちが落ち着くので眠れるような気がしますが、実は寝る前のタバコは睡眠障害の元なのです。身体を休ませる副交感神経優位から交感神経優位に切り替わってしまい、良い睡眠が取れなくなってしまうのです。

タバコに含まれるニコチンはコーヒーなどのカフェインよりも強い興奮作用があり、タバコを吸わない人よりも寝つきが悪く、夜中に目がさめやすい傾向があります。吸う量が増えるとその傾向はますます高まり、ニコチン切れで夜中に目が覚めるような事態になってしまい、昼間眠くて夜ぐっすり眠れないといった慢性的な睡眠障害をおこします。

睡眠障害の他にも、タバコには強い中毒性や周囲への副流煙といった問題もあります。そこで、禁煙を考えた人もいるのではないでしょうか。

禁煙によって出る症状

しかし、今までのニコチン摂取に慣れた身体が禁煙に対応できずに、禁断症状と呼ばれる様々な不快な症状がおこることも少なくありません。禁断症状によって禁煙を断念した人もいるのではないでしょうか。

禁煙により下記のような症状が現れやすいでしょう。

  • 吸いたいという欲求不満
  • 不安になる
  • イライラする
  • 集中できない
  • ぼんやりする
  • 睡眠障害
  • 食欲増進
  • 便秘になる

このような症状が数週間続くことがあります。

この中にある睡眠障害に関して、不思議に思う方もいるのではないでしょうか。喫煙により自律神経が優位になってしまうのだから、その原因がなくなれば睡眠障害が解消されてぐっすり眠れるのではないかと感じてしまいますが、それは違います。身体がニコチンありの環境に慣れてしまい、自律神経の調節が難しくなってしまうため、しばらくは早朝覚醒や寝付けないなどの睡眠障害をおこしてしまうのです。

特にヘビースモーカーの人は今までニコチンが体内にあるのが当たり前の環境で過ごしてきたのでイライラや日中ボーっとする、睡眠障害などの症状が強く出ることがあるようです。ニコチンのない状態では、しばらくの間は身体が対応しきれずに様々な症状が出てしまいますが、徐々に軽くなっていくので安心してください。ただし、あまりに気分がふさぐようなことが続くなら、うつになっている可能性もありますので、一度病院で診察を受けてみましょう。

禁煙の禁断症状をやり過ごすには

禁煙の禁断症状が出るのは身体が対応できていないからで、避けられるものではありません。そこで、禁断症状をやり過ごすための方法をいくつかご紹介します。

  • 冷水や氷を口に含む:頭がすっきりして一時的に吸いたい衝動がおさまります。
  • 飴やガムをかむ:口寂しいときに。食欲を抑える効果もあります。
  • 禁煙パイポ
  • 深呼吸・腹式呼吸:酸素が多く入り、頭がすっきりします。
  • 運動をする:衝動をおさえる他に、ストレス発散にも役立ちます。
  • お香をたく:タバコの煙が恋しいときに使います。
  • ニコチンガム・パッチを使う:ニコチンを置き換えることでタバコから離れます。
  • 禁煙外来へ行く:チャンピックスなどの禁煙補助薬を処方してもらえます。

この他にもあえてタバコを吸えるところにおいて安心する、タバコの煙をかけてもらうなどの荒療治もありますが、万人に役立つものではありません。自分に合った方法を探して試してみましょう。

タバコを吸いたい衝動は禁煙初日から3日目くらいまでが最も強く、それからも軽い衝動が続きます。禁煙には、「ちょっと吸ってみたい」と思うときにあえて吸わないことが大切です。禁煙のメリットを考える、禁煙を始める日をきめてしまう、タバコに関するものは処分する、周囲に禁煙宣言をするなどの対策をしておくと気持ちがぐらつきにくいようです。

禁煙チャレンジャー 2WEEKS
ヘルス&ビューティー (2011-08-12)
売り上げランキング: 23,819

まとめ:タバコは睡眠障害をおこす

ここまでで、タバコと睡眠障害の関係と禁煙の禁断症状や対策方法をご紹介してきました。タバコは吸っていても禁煙しても睡眠障害を引き起こす厄介なものです。もし長い間睡眠障害に悩んでいる人がいるのなら、原因はタバコなのかもしれません。

タバコは長らく嗜好品として広く親しまれてきましたが、昨今ではタバコの害や支払額の増加によって禁煙をしたいと思う人も増えてきました。禁煙に興味のある方は、本記事を参考にして、禁煙を試してみてはいかがでしょうか。

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