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4時間半の睡眠時間の効能と時間確保のポイント

夜の遊園地

短時間で質の良い睡眠をとるためには4時間半程度の睡眠時間をとることがおすすめできます。これは、人間の睡眠時間のリズムが90分周期となっていることから、その4倍にあたる4時間半眠ることで体のリズムにあった睡眠時間を取ることができるためです。

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4時間半の睡眠時間ですっきり

寝る男

忙しい現代人にとって短い睡眠時間で、効率的な睡眠をとることはひとつのテクニックということができます。もちろん、睡眠時間は個々人の必要に応じて、6時間から10時間程度をとることが望ましいといえます。一般には、6時間の睡眠時間が健康には最も良いと言われています。

ただ、仕事等の関係から睡眠時間を十分に確保することができないときもあるかと思われます。現在では忙しい毎日の中で5時間程度しか睡眠時間を確保することができないという方が多いといいます。

5時間の睡眠時間であれば、30分睡眠時間を短縮して、4時間半を睡眠時間に充てる事で効率的な睡眠をとることが期待できます。いわゆる90分周期にのっとった、4時間半睡眠の効能です。

4時間半睡眠が健康に良い理由

4時間半の睡眠時間が健康に良い影響を与えるということは、最近では非常にメジャーな知識として広まってきています。4時間半の睡眠時間が健康に良い理由は、人間の睡眠時間のリズムに基づいています。

人間の睡眠時間中のリズムは、90分周期で浅い睡眠時間と深い睡眠時間を繰り返すことが分かっています。いわゆるレム睡眠とノンレム睡眠です。この90分周期で睡眠時間をとることで、健康的に睡眠時間を確保することができるという考え方です。

90分単位で考えた場合、最短では1時間半ということもリズムとしては可能ですが、睡眠時間が短くなりすぎるため、4時間半というリズム(つまり、90分周期の睡眠リズムを4回繰り返す)をとることが良いとされます。

90分周期となる4時間半の睡眠時間をとることで、睡眠時間自体は長くはないものの健康
に対して良い影響を与えることが可能となります。

4時間半の睡眠時間をより効率的にするために

このように90分周期の睡眠時間のリズムをとることで、必ずしも長い睡眠時間を確保することができずとも、質の良い睡眠時間を確保することが可能となります。そして、この4時間半の睡眠時間の質をさらにより良いものとするためには、睡眠時間を工夫することがおすすめできます。

つまり、4時間半の睡眠時間を午後10時から午前2時までの間に設定するという方法がおすすすめです。この午後10時から午前2時までという時間帯は、睡眠時間のゴールデンタイムと呼ばれ、非常に質の良い睡眠時間を確保することができる時間となります。この時間帯を睡眠時間にあてることで成長ホルモンが大量に分泌されて身体の新陳代謝を促し、疲労回復、美容の回復などの効果を見込むことが可能となります。

そのため、4時間半の睡眠時間をとられる場合には、午後10時から午前2時までの間に睡眠時間を設定されることがおすすすめです。より具体的には、午前0時をめどに睡眠に入るという生活リズムをとり、早朝4時半に起きて仕事をされるという睡眠時間の取り方がモデルということができます。

このような睡眠リズムをとれば、4時間半という睡眠時間のリズムを踏むことができるばかりでなく、仕事や勉強効率が向上する早朝に仕事をすることが可能となるためです。
また、夜勤等のお仕事を除けば、深夜0時から朝の4時半までという4時間半の時間帯を睡眠時間にあてることはそれほど難しいことではないのではないでしょうか。

4時間半の睡眠時間は睡眠時間帯に配慮することでさらに効率的に睡眠をとることが可能となります。

ただ、いかに4時間半の睡眠時間が90分周期の睡眠時間リズムからすれば良いとは言っても、睡眠時間自体が短いことには変わりはありません。一般に良いとされる睡眠時間は6時間などが良いとされ、人によってさらに長い睡眠時間の方が体調に良いという方もおられます。

睡眠時間が短い日が続けば、体調を壊す引き金となりますので、4時間半の睡眠リズムを続けすぎることは避けたほうが良いということができます。

まとめ:4時間半睡眠のポイント

以上、本文で述べました4時間半の睡眠時間のポイントをまとめますと以下のようになります。

  • 人間の睡眠時間のリズムは90分のサイクルをとっているため、そのサイクルで睡眠時間をとることは、健康維持のために効果的です。90分サイクルを考えた場合、4時間半の睡眠時間をとることが健康のためには効果的ということができます
  • 4時間半の睡眠時間を取る場合には、深夜0時ころから朝の4時半ころまでを睡眠時間とすることがひとつのモデルということができます。この時間帯に睡眠時間を確保すれば、成長ホルモンの分泌により質の良い睡眠を確保することができます。また、効率が上がる早朝に仕事や勉強をするということもできます。
  • 4時間半の睡眠時間のリズムは、あまり長期にわたっては行わないことが良いと言えます。4時間半の睡眠時間は決して長いものではないので健康を害するおそれがあります

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