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睡眠用BGMの正しい選び方と効果的な利用方法

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「睡眠用BGMってどういう風に使うことが正しいの?」「睡眠用BGMは何を基準に選べば良いの?」あなたはこのような疑問をお持ちではないでしょうか?

最近は比較的簡単に睡眠用BGMを利用することができるようになりましたが、睡眠用BGMを効果的に利用するためには、その正しい選び方と効果的な利用方法について知っておくことが大切です。

本記事では、睡眠用BGMの正しい選び方と効果的な利用方法についてご紹介していきます。是非ご参考にして頂き、睡眠用BGMを効果的に利用して質の高い睡眠を手に入れて下さい。

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1.睡眠用BGMで効果的に睡眠をとれる理由

睡眠用BGMの正しい選び方と効果的な利用方法について知るためには、 睡眠用BGMが睡眠にもたらす効果 について知る必要があります。

睡眠用BGMが睡眠にもたらす効果について知ることで、どのような睡眠用BGMが睡眠に良い効果を与え、どのように利用することでより効果を高めることができるのかを理解することができるからです。

では、以下で睡眠用BGMがあなたの睡眠にもたらす効果について見ていきましょう。

1−1.睡眠用BGMの効果

睡眠用BGMは、あなたの脳波をリラックスした状態の時に出るα波という脳波にすることで、眠気を促し、熟睡を得やすくする効果があります

脳波に関して、私達の脳波は通常、次の5種類の脳波をその状態に応じて発しています。

  • γ波(ガンマ波)…怒りや興奮を感じている時に発している
  • β波(ベータ波)…通常の日常生活を過ごしている時に発している
  • α波(アルファ波)…心地よさやリラックス感を感じている時に発している
  • θ波(シータ波)…うとうとして、まどろんでいる状態の時に発している
  • δ波(デルタ波)…深い睡眠に入り、熟睡している時に発している

あなたが日常生活を送っている時間のほとんどは、あなたの脳波は β波 の状態です。β波を発している脳は活発に働いているため、眠気を促し、熟睡するためには、α波にあなたの脳波の状態を切り替えていくことが必要になります。

α波はあなたがリラックスした状態の時に生じる脳波です。そして、睡眠用BGMはあなたをリラックスさせ、このα波に導く効果があるため、質の高い睡眠にとって効果的なのです。

2.睡眠用BGMの正しい選び方と利用方法

睡眠用BGMのリラックス効果を高め、質の高い睡眠を得るためには、睡眠用BGMの正しい選び方と効果的な利用方法について理解することが大切です

睡眠用BGMはリラックス効果を促すことで、睡眠に対してプラスの効果をもたらします。音楽によってリラックス効果を得るためには、それに相応しい曲、音量、時間帯について理解し、効果的に利用することが必要なのです。

以下で、それぞれの項目について見ていきましょう。

2−1.睡眠用BGMの正しい選び方

睡眠用BGMを選ぶ際には、その曲があなたをα波に導く音楽であるかどうかを基準に選ぶことが大切です

あなたをα波に導き、心身をリラックスした状態にしてくれる曲の条件には、次のようなものがあります。

  • 一定のゆったりとしたテンポであること。急なテンポの変化は脳に刺激を与え、リラックス状態を阻害する。
  • 聴くことで落ち着くことができること。
  • 聴くことであなたが気持ちよくなり、リラックスできること
  • 歌詞や刺激的な音が入っていないこと

これらの条件を満たすものの中で、あなたが好きな曲を選曲すると良いでしょう。一方で、JPOPや洋楽など、一般的な音楽はあなたが好きな曲であっても睡眠用BGMには向いていません。

市販で販売されている睡眠用BGMを利用するか、自然音やモーツァルトなどのクラシック音楽を利用すると良いでしょう。

また、現在はyoutubeなどのWebサイトを利用して睡眠用BGMを利用することはできますが、 パソコンやスマートフォンの強い光が睡眠を妨げることがあります 。強い光はあなたのリラックス状態を阻害し、脳を覚醒させる効果があるため、睡眠用BGMを利用する際の操作段階において、睡眠に悪影響が与えられる可能性があります。

そのため、理想的な睡眠用BGMの利用環境としては、CDプレイヤーなどに睡眠用BGMを入れ、外の音が入ってこないヘッドフォンを利用して聴くようにすることがお勧めです。

2−2.睡眠用BGMの効果的な音量

睡眠用BGMを効果的に利用するためには、遠くの方でかすかに聞こえる程度の音量で聴くことが大切です

睡眠用BGMはあなたをリラックスさせ、α波に脳波を切り替えることであなたを熟睡に導いていきます。リラックス状態を得るための音の環境は、40デシベル(音の単位)以下の図書館程度の静けさが必要であると言われています。

あなたの好きな睡眠用BGMを選曲すると、ついつい大きな音で聴きたくなってしまいがちですが、リラックス効果を得て質の高い睡眠を得るためにも、聴いているうちにうとうととしてしまいそうな小さな音量で聴くように心がけましょう。

2−3.睡眠用BGMの効果的な時間帯

睡眠用BGMを効果的に利用するためには、就寝前に30分から1時間程度、睡眠用BGMを聴くことが必要です

私達が起きて生活をしているとき、脳は覚醒している状態にあります。脳が覚醒している状態から、α波が発しているリラックスした状態に切り替わるためには、およそ1時間程度の時間がかかります。そのため、就寝前に30分から1時間程度睡眠用BGMを聴くことで、よりスムーズにリラックスした状態になっていくことができるのです。

就寝1時間前以降は、リラックスした状態に切り替えていくための時間と捉えて、PCやスマートフォンなどは遠ざけ、睡眠用BGMを利用してリラックスしていくようにすると良いでしょう。

他にも、のんびりとストレッチすることもリラックスに効果的ですので、合わせて行うとさらに効果を期待できます。

究極の眠れるCD
究極の眠れるCD

posted with amazlet at 13.09.13
メンタル・フィジック・シリーズ
デラ (2002-07-22)
売り上げランキング: 1,267

まとめ

ここまでで、睡眠用BGMの正しい選び方と効果的な利用方法についてご紹介してきました。

睡眠用BGMは、あなたに眠気と熟睡を導いてくれる効果的なアイテムです。睡眠用BGMを利用して質の高い睡眠を得るためには、睡眠用BGMを選ぶ際のポイント、効果的な音量と利用時間帯について理解しておくことが大切です。

是非本記事をご活用頂いて、睡眠用BGMを効果的に利用する方法について理解して頂き、あなたのより良い睡眠を得ることにお役立て下さい。

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