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時計
時計

睡眠時間2時間でスッキリするには?短時間睡眠のコツについて

時計

2時間程度の睡眠時間でスッキリするためのコツとしては睡眠のリズムや時間に配慮することが効果的です。いわゆる90分周期の睡眠時間や成長ホルモン分泌の時間帯に睡眠時間を当てることで2時間程度の睡眠時間でもある程度すっきりして活動することは可能となりえます。

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望ましい睡眠時間と短時間睡眠

夜景

人間は睡眠を取らなくては生きていくことができません。実は人間が睡眠を取らなくてはいけない理由については、客観的には解明し尽くされてはいません。しかし、睡眠時間は脳や体を休めるなどのために必要不可欠なものであることは誰もが認めるところです。

睡眠時間として最も望ましいのは、現在では6時間程度の睡眠時間をとることが望ましいと言われています。これは長期間に渡る睡眠時間に関する実験により、6時間の睡眠時間をとっていた方がもっとも長寿であったという研究結果からこう言われています。

とはいえ、忙しい現代人にとって、例えば、2時間程度の睡眠時間で体力を回復することができれば、時間をたくさん使えることとなります。また、2時間程度の仮眠によってかえって仕事の効率向上などを望むことも可能となり得るでしょう。

ここでは、2時間程度を短時間睡眠として2時間程度の睡眠時間で健康を維持することが可能かということについて考えてみたいと思います。

短時間睡眠のコツ

まず、睡眠時間中、私たちの体では、身体や脳の疲労回復などの治癒行為が行われています。特に睡眠時間中の脳の休息は単に横になるだけなどでは取ることが難しいと言われます。そのため、2時間程度の短い睡眠時間でも睡眠時間をとることで脳を休めるという重要な働きが行われることとなります。

2時間程度の時間でも脳を休めるという高い睡眠効果を得るためには、いわゆるレム睡眠とノンレム睡眠という睡眠のリズムを把握して、1時間半程度の熟睡時間をとること(眠りに入るまでの時間を考慮すれば2時間程度の時間が必要ということができます)がコツということができます。

これは現在では既に有名な話となっていますが、人間の睡眠時間の周期は90分周期であり、90分単位で睡眠時間を区切ることで良い眠りをとることができるとされます。そのため、最短の90分周期である1時間半を熟睡時間に当てることを念頭において、2時間の睡眠時間を確保することで短時間でも深く良い睡眠を期待することが可能となりえます。

また、睡眠時間を限定して2時間程度眠るということもとても効果的です。具体的には、午後10時から午前2時という睡眠時間のゴールデンタイムに2時間の睡眠時間を取るようにします。この時間帯は成長ホルモンという新陳代謝、身体の機能回復のために重要な物質が大量に分泌される時間であるため、この時間帯に2時間の睡眠時間をとることで短時間でも良い睡眠時間を確保することが可能となります。

なお、いわゆる寝だめをした上で、忙しい日は2時間程度の睡眠時間とするという方法はどうでしょうか。このような方法は効率的な睡眠時間を取る方法としては、効果的ということはできません。寝だめをしても、体の睡眠リズムからある程度時間がすぎれば眠気はやってきてしまいます。また、かえって長い時間睡眠と2時間程度の短い睡眠時間を織り交ぜてしまうことで体調不良を招きかねません。

短時間睡眠のコツとしては、90分という周期を利用したり、睡眠時間をゴールデンタイムとするなどの方法が良いものとしておすすめすることができます。

2時間の睡眠時間を可能にするアイマスク?

忙しい方に注目されている短時間睡眠を可能にするアイテムとしてアイマスクが注目されています。具体的には、「Neuroon」というアイマスクです。このアイマスクの商品説明を引用しますと、「30分睡眠を1日4回行うだけでパワフルに1日中動くことができる効率的な睡眠をもらたしてくれるアイマスク」ということです。つまり1日2時間の睡眠時間で健康的に活動することができるというのです。

これは多相睡眠という1日に複数の睡眠をとる動物のリズムを応用したものとのことです。1日2時間の睡眠時間で1日中活動することができるというのは、疑問が湧き上がる点もありますが、2時間程度の短時間睡眠にご興味がある方は試してみられるのも良いかもしれません。

まとめ:2時間程度の睡眠時間でリフレッシュするコツのまとめ

以上、本文で述べました2時間程度の短時間の睡眠時間で心身をリフレッシュするためのコツ・ポイントをまとめますと以下のようになります。

  • 2時間程度の睡眠時間でスッキリするためには、まず90分周期という人間の睡眠時間のリズムを利用することがおすすめできます。この場合、最短となる90分で睡眠時間をとることとなります
  • 2時間程度の睡眠時間でスッキリするためには、次に、睡眠時間を午後10時から午前2時までにすることが効果的です。この時間帯は成長ホルモンが大量に分泌されて、心身の疲労回復に効果があるためです
  • 2時間程度の睡眠で1日中元気になることができるというアイマスクも販売されています。これは動物の睡眠リズムを応用したものです

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