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夜中の公園

睡眠障害の症状の一つ、中途覚醒を改善させる3つの対策

夜中の公園

睡眠障害には様々な症状がありますが、なかでも繰り返される中途覚醒によって強いストレスを感じている人は少なくありません。睡眠障害の改善のために、一時的であれば薬などの利用も可能ですが、根本的な改善を目指すためには日常的な生活改善などの取り組みが必要になります。

中途覚醒だけでなく不眠などの睡眠障害は、ストレスが原因だとも言われますが、だからといってストレスが全く無くなるようなことはありません。ストレスに強くなる、ストレス解消法を知るなども言われますが、それが出来るようであれば、睡眠障害などの影響は出ないのです。ストレスなど精神的なアプローチではなく、肉体的なアプローチを行うことでより具体的にできることからはじめましょう。

睡眠障害の症状の中でも、特に中途覚醒に悩む方にご紹介したい対策を3つご紹介します。

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睡眠障害の中でも辛い中途覚醒を起こす原因は

苦悩する男

睡眠障害はとても辛いものですが、その中でも夜間に何度も繰り返す中途覚醒は、身体にとっても大きな負担となります。まだ寝ていたいと感じ、十分に眠れたと感じないのに覚醒してしまえば、身体にとっては十分な休息ができたことにはならず疲れが取れないからです。

中途覚醒にもタイプがあり、何度も尿意を感じて中途覚醒する人、何らかの原因で夜間に一度目が覚めると寝付けなくなる人、何時に寝ても早朝に中途覚醒し二度寝ができない状態になる人、様々な理由で中途覚醒し、再度入眠と中途覚醒を繰り返すタイプなど様々です。

中途覚醒が起こる原因は色々と考えられますが、その多くは自律神経の乱れからくる交感神経の刺激によるものだと考えられます。自律神経の乱れは、ストレスやアルコール、血糖値の乱高下などから起こりますし、睡眠時無呼吸症候群などで呼吸が困難になることで中途覚醒が起こったり、その他不眠などの睡眠障害の症状が起こりやすくなるのです。

中途覚醒にも個人差がありますが、睡眠障害そのものを根本からの改善させる対策に取り組みましょう。

中途覚醒を改善させる3つの対策

中途覚醒を起こしてしまう原因として自律神経の乱れがありますが、自律神経が乱れる原因も様々です。中途覚醒などの睡眠障害を根本から改善するために、生活を見直し自律神経を整える対策を行いましょう。

睡眠障害改善 中途覚醒対策その1:夜間の血糖値を安定させる

糖尿病の患者さんの多くは、睡眠障害に悩まされていると言われています。血糖値が乱れると自律神経も乱れます。自律神経というのは、生命を維持するための機能をつかさどっています。

寝ている間でも呼吸をし、心臓を動かします。その他、体温、血圧、血糖値などを一定に保つ働きがあります。実際に糖尿病と診断されずとも、糖尿病の予備軍であったり、知らないうちに血糖値が乱れている人は多いのです。

夜間の中途覚醒時に、何かを食べるとほっとした、眠れるようになったことがある人は血糖値不安定による自律神経の乱れの可能性が考えられます。

夜間の中途覚醒は、血糖値が下がりすぎる時に起こります。
血糖値が下がりすぎると、エネルギーを維持できなくなるため一定の値まで血糖値を上げようとします。日中であれば食事を摂って血糖値を上げますが、食事を摂れない睡眠中は、交感神経を刺激しアドレナリンを出すことで筋肉などを壊しながらエネルギーを作っています。こうして本来活動していない睡眠時に興奮状態となり、中途覚醒が起こってしまうのです。

夜間の血糖値を安定させるためには、日中からのケアが必要です。

  • 炭水化物摂取量を減らす
  • 甘いものをやめる
  • 食事は汁物→野菜→タンパク質→炭水化物の順で食べる
  • タンパク質を中心とした間食をする
  • 寝る前にホットミルクなどを飲む
  • 中途覚醒時にホットミルクやプロテインなどを飲む

血糖値を上げるのは糖質です。砂糖は特に強く血糖値を上げ、お米や小麦といった主食類でも血糖値を上げます。出来るだけ普段の食事で血糖値を上げないことが大切です。

もちろん、病院での診察などを受けながら血糖値安定のための治療にも取り組みましょう。

睡眠障害改善 中途覚醒対策その2:きちんと運動をする

自律神経の不調によって中途覚醒を起こす場合、定期的な運動が有効です。運動というのは、運動そのもので体内に酸素を取り込み、全身の血流を良くします。血流が悪いと体温などが不安定になりやすく自律神経の不調を招きます。また筋肉が増えるとすぐに使えるエネルギーを蓄える場所となり、夜間の血糖安定にも役立ちます。

現代人は肉体を動かすことが少なく、頭ばかりを刺激しています。心身の疲労のバランスが悪くなり、バランスの良い休息もできなくなっています。日常的に身体を動かすことで肉体が気持ちよく疲労します。しかし、急に厳しい運動をすることはお勧めできません。出来る範囲でウォーキングなどを行うとよいでしょう。

睡眠障害改善 中途覚醒対策その3:タンパク質を摂る

睡眠障害の中でも中途覚醒は、長時間の睡眠を続けることができない…つまりリラックスした状態を持続できない場合があります。これは自律神経の内の副交感神経バランスが悪くなっており、セロトニンの不足によるものとも言われています。

セロトニンは脳内物質の一つで、不足するとウツなどを起こすとも言われています。セロトニンは体内で作られますが、その材料となっているのがタンパク質です。最近は健康志向のつもりで、肉や卵を控えている人も多いようです。普段から、ダイエットのつもりで肉や魚をあまり食べない生活をしたり、コレステロールばかりを気にして卵を食べないと、タンパク不足を起こしてしまいます。特に中高年になるとセロトニン不足になりやすくなりますが、年齢に伴った食生活の変化や、胃腸の老化によって吸収力が低下するためとも考えられます。

セロトニンを増やす生活には普段のリラックスした生活も必要ですが、食生活からの改善アプローチも有効です。野菜に偏ることなくまんべんなく食べることが理想です。

ALINCO(アルインコ) エクササイズフロアマット EXP150
ALINCO(アルインコ) (2012-04-05)
売り上げランキング: 41

まとめ

睡眠障害でも中途覚醒が頻繁に起こると、より疲れやすく感じる人が多いようです。横になる時間だけが長くなり、眠れない時間を過ごしたり、眠ってもすぐに目覚めるのではないか?という心配がまたストレスを生み出します。

中途覚醒だけでなく睡眠障害そのものがストレスになる時、ストレス対策ケアを行っても結果が出にくいものです。ストレスそのものへの緩和にアプローチするだけでなく、肉体的にできるケアから始めることで、考え方や改善対策方法が変わってきます。できるところから一つづつ取り組んでみましょう。

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