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睡眠中のおならを減らす4つの方法

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スヤスヤと寝ている最中、ご自身がおならをしていると判明した場合、びっくりされるかと存じます。そしてそのことを、隣に寝ている方から聞いてしまったとき「本当に!?」と恥ずかしくなってしまうかもしれません。あなたのパートナー、もしくはお子さん、どなたにしろびっくりしますよね。起きているときでも、誰かにできるだけ聞かれたくないおならなのに、寝ているときにしていたなんてあまり想像したくないものです。

本記事では、そもそもおならとは何なのか、そして睡眠中のおならを防ぐ4つの方法についてご紹介します。寝ている最中によくおならが出ると悩んでいる方は、本記事をぜひ参考にしてくださいね。

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おならってそもそも何でしょう?

考える

私達の生理現象の一つでもあるのが、おならです。本人の意とせず突然やってくるので、しばしば私達を困らせることがありますね。

おならは、みなさんもご存知の通り、「ガス」です。その成分は、約70%が食事の際に一緒に体内へ取り込まれた空気といわれています。その成分は、酸素や水素、窒素、炭酸ガスなどがあげられます。そして残り20%が、血液の中を流れるガスの成分が腸壁を通じて出てきたもの、残り10%が大腸に残った食べ物が細菌によって分解されるときに発生したガスだといわれています。臭いのもととなるのは、この10%のガスによるものということが、最近の調べでは分かっています。

食事は毎日とりますし、血液中のガスは自分自身でどうすることもできません。おならは、前述で述べた通り、あくまでも生理現象なのでどうすることもできないのですね。しかし、なにも寝ている最中にでなくても良いですよね。おならを我慢するのはよくありませんが、コントロールできずに第三者に聞かれるとやはり嬉しいものではありません。次に、寝ているときにおならがでる理由について考えていきましょう。

なぜ寝ているときにもおならは出るのでしょう?

おならが出るのは、大腸の働きによるものです。その働きを蠕動運動(ぜんどう うんどう)といいます。この運動は、腸内の筋肉が弛緩と収縮を繰り返し、食べ物を押し出そうとする働きです。そして食べ物だけでなく、おならも一緒にこの運動により押し出されて外へ排出されます。

この、ぜんどう運動、実は寝ている最中も活発に働いているといわれています。ぜんどう運動が弱まると便秘の原因にもなります。寝ている間におならが出るのも恥ずかしいかもしれませんが、便秘になると今度は、体調面を悪化させてしまいます。そのため、ぜんどう運動は必要不可欠といえるでしょう。

睡眠中におならが出るのは、あくまでも生理現象だということがお分かりいただけましたでしょうか。しかし、諦めるのは早いです。おならを少しでも減らすことは、努力次第では可能です。次に、睡眠中のおならを減らす4つの方法をご紹介します。

睡眠中のおならを減らす4つの方法

睡眠中のおならを減らす4つの方法とは、次の通りです。

  • 食べ物に気をつける
  • ストレッチをする
  • ストレスをためない
  • 薬を飲む

では次に、上記の4つの方法について詳しくご案内します。

食べ物に気をつける

おならは、食べ物によっては出やすくなるものもあります。それは、豆やゴボウ、芋類です。他の食品よりも糖質を多く含んでいるとされるこれらの食品は、消化されにくいのが特徴です。そして消化されなかった物質が、大腸にてガスへと分解されておならとなるのです。そのため、おならがでやすいといえます。あまりにもたくさん食べ過ぎないよう、量を調節してみましょう。

ストレッチをする

おならを予防するストレッチを、眠る前にする方法も効果的です。
床に寝転がり、膝を曲げて手で抱え込む姿勢をとります。鼻で息をゆっくりと吸いながら、両手でかかえた膝を胸の方へ引き寄せ、10秒ほど息を止めます。その後、息を吐きながら、頭の方へ抱えた膝を持っていき頭も膝へ引き寄せ、身体を小さく丸める姿勢をとります。このストレッチをすることで、腸にたまったガスが無理なく抜けていきます。ぜひ試してみてくださいね。

ストレスをためない

さまざなことに影響するストレスですが、おならにも影響するということが分かっています。ストレスがたまると、自律神経に悪い影響を与えます。自律神経に悪い影響が及ぼされると、それは腸にまで影響するのです。そのため、腸の働きが悪くなり、おならが過剰に出るなどの症状を引き起こすのです。日頃から、できるだけストレスはためないようにしましょうね。

薬を飲む

最終手段が、薬です。何をしても寝ている最中におならが出るという方は、薬を服用しておならを調整しましょう。小林製薬より販売されている「ガスピタン」がオススメです。過剰なおならを発生させている元ともなっている成分そのものを、分解する働きがあります。しかし、使用するときは薬剤師としっかりと相談してから服用しましょうね。

まとめ:おならは健康である証拠です

本記事では、そもそもおならとは何なのか、そして睡眠中のおならを防ぐ4つの方法についてご紹介してきました。もう1度、4つの方法をおさらいしましょう。

  • 食べ物に気をつける
  • ストレッチをする
  • ストレスをためない
  • 薬を飲む

出てしまったおならを誰かに聞かれてしまうのは、確かにちょっと恥ずかしいかもしれません。しかし、本記事でもご説明した通り、おならとは身体にたまった不要なガスを外へ出すという生理的な現象です。おならが出るということは、健康であるという証拠なのです。そのことをしっかりと一緒に寝ている方に理解してもらい、本記事でご紹介した方法を実践してみてくださいね。

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