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三日月の夜
三日月の夜

検証!4時間半の睡眠時間でアクティブに活動することはできるのか?

三日月の夜

1日4時間半の睡眠時間でアクティブに仕事をするという方法論が流行しています。4時間半という睡眠時間が90分という睡眠のサイクルにマッチするということが大きな理由です。4時間半でアクティブに活動するということは、実際には効率的なことと言えるのでしょうか。4時間半の睡眠時間でアクティブに活動することができるかどうかは、「体質との相談」がもっとも大切ということができます。

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1日4時間半の睡眠時間で時間を効率的に使う

昼寝する男

忙しい毎日の中で、時間はいくらあっても足りないものです。時間がたくさん欲しいと思うのは誰もが同じことかもしれません。しかし、客観的に私たちに与えられている時間は、誰もが1日24時間です。

24時間の時間を有効に活用する方法の一つとして睡眠時間を短めにするという方法を考えることができます。もっとも、短い睡眠時間とは言っても、2時間や3時間の睡眠時間では健康を害してしまうことは目に見えています。

そこで、よく言われる短時間睡眠方法として4時間半の睡眠時間で健康を維持するという方法が考えられます。睡眠時間を4時間半とすると、睡眠時間のリズム(いわゆるレム睡眠・ノンレム睡眠のリズム)が整い、短時間の睡眠時間でもアクティブに活動することができるという方法です。実際に4時間半の睡眠時間を実践してアクティブに活動している経営者やビジネスマンの方は多くおられます。

4時間半の睡眠時間でもアクティブに活動するためにはどのようにすれば良いのでしょうか。

まずは「体質」との相談をする

4時間半の睡眠時間でアクティブな活動をしている人は確かに存在します。しかし、一方で長時間の睡眠時間が健康やアクティブな活動の源となっている人も数多くいることも確かです。例えば、「ゲゲゲの鬼太郎」や「悪魔くん」などのマンガで有名な水木しげる氏は、90歳を超えても長時間睡眠で有名です。

水木しげる氏は1日9時間から10時間は眠り、長い時には12時間の睡眠時間を取ることもあるそうです。しかし、91歳にして2014年から新連載を開始されるなど行動は大変アクティブです。水木しげる氏は健康の秘訣を睡眠と言っておられるそうです。

水木しげる氏のような長時間の睡眠をとられる方をロングスリーパーなどと呼びますが、ロングスリーパーでも非常にアクティブに活動をしている方もたくさんいます。他にもアインシュタインなども10時間程度の睡眠時間をとっていたとのことです。

このようにアクティブに活動をする人の中には4時間半などの短い睡眠時間でやっている人もいれば、水木しげる氏のように10時間の睡眠時間でアクティブな活動をされている人もいます。仮に水木しげる氏が4時間半の睡眠時間で活動をされるとしたらきっと体を壊してしまわれることでしょう。

このような点から言えることとして、睡眠時間の長さは体質による
ということです。体質として4時間半の睡眠時間ではかえって仕事や勉強の効率があがらなかったり、体を崩しやすくしてしまっては無理をして4時間半の睡眠時間のリズムをとる必要性は全くないということができます。

まずはご自身の「体に相談」をされてみて、4時間半の睡眠時間でも活動することが可能かどうかを検討することが大切です。具体的には休日等を利用して4時間半の睡眠時間で仕事や勉強をしてみて、効率が上がるかどうか、体調を崩さないかなどを検討してみることがおすすめです。

短い睡眠時間が必ずしも効率を上げるとは限りません。体質との相談が何よりも大切です。

4時間半睡眠の実践

4時間半の睡眠時間の生活を実施する場合には、以下のような方法がおすすめできます。

いずれも短い睡眠時間を「濃いもの」とするための方法です。

(4時間半の睡眠時間リズムを作るためのテクニック)

  • 午後10時から午前2時までに就寝をして4時間の睡眠時間を取る(体内ホルモンのバランスから質の良い睡眠をとることができます)
  • 睡眠前の3時間は食事をとらない(睡眠時間中に胃が活動的になることを避けることができます)
  • 禁酒をする(お酒は体温を上昇させるので深い睡眠を妨げます。短時間で効率的な睡眠をとるためには禁酒がおすすめです)

このようなテクニックにより、4時間半の睡眠時間でも健康的なリズムを送ることが可能となりえるでしょう。

オムロン 睡眠計 HSL-101【ウェルネスリンク対応】
オムロン (2012-05-10)
売り上げランキング: 9,821

まとめ:4時間半の睡眠でアクティブに活動するには体質との相談が第一

本文で述べましたように、睡眠時間の長さは人それぞれです。一般的に4時間半の睡眠時間で仕事をすればもてはやされ、10時間の睡眠時間を取っていれば「なまけもの」「時間がもったいない」などと言われる傾向が日本ではあると言えます。

しかし、ロングスリーパーでも水木しげる氏のように半世紀以上も日本人を魅了する作品を送り出している方もたくさんいます。20世紀の物理学を発展させたアインシュタインもロングスリーパーでした。

睡眠時間の長さは体質であり、4時間半の睡眠時間が必ずしもアクティブな毎日を満たすものとは限りません。

4時間半の睡眠でアクティブに活動することができるかは何よりもご自身の体質との相談が大切ということができます。

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