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意外と知られていない睡眠時間とダイエットの重要な関係

ランニングマシン

適正な睡眠時間を確保することは、ダイエット効果を高める上でとても役に立ちます。

睡眠時間が不足すると、ストレスが増えてしまったり食欲増進ホルモンの働きが活性化してしまいます。そのため、睡眠不足はダイエットの「天敵」ということができ、ダイエットの効果を上げるためには睡眠時間に配慮することが重要です。

本稿では睡眠時間とダイエットの関係についてまとめています。ダイエット中の方などにご参照いただければ幸いです。

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あまり意識されないダイエットと睡眠時間の関係

寝る猫

美容や健康のためにダイエットに取り組まれている方は多くおられます。ダイエットの方法といえば、食事制限や運動、サプリメントなどを活用される方が多いのではないでしょうか。多くの方がさまざまな方法でダイエットに取り組んでいます。

しかし、ダイエットのために睡眠時間について配慮するという方は少ないのではないかと思います。ダイエットと睡眠時間は一見すればなんの関係もないように思われます。しかし、実は、ダイエットと睡眠時間との間には密接な関係が存在しています。

具体的には睡眠時間の不足はダイエットに悪い影響を与えることとなります。

睡眠不足がダイエットに与える悪影響

睡眠時間の不足がどうしてダイエットに悪影響を与えるのでしょうか。

私たちの体は適切な睡眠時間を欲しています。適切な睡眠時間が確保できない場合、私たちの体は脳や体を休めることができず、ストレスを感じてしまいます。睡眠不足の際には気持ちがイライラしてしまうことや頭がぼんやりしてしまい、仕事や勉強がはかどらないという経験は誰もがしたことがあると思われます。このようにして睡眠時間が十分でないことは私たちにとってストレスをもたらします。

そして、睡眠不足によってストレスが溜まってしまった場合、私たちは他の行動によって
そのストレスを解消しようとします。ストレスがたまったままであると、精神や体の健康に悪影響を与えてしまうため、そのような状況を避けるために睡眠時間に代わるストレスの「はけ口」を探すようになります。

この場合、睡眠時間にとって代わるストレスの「はけ口」としてもっとも衝動的に取ってしまう行動が食欲を満たすという行動です。つまり、睡眠時間が足りない場合、私たちは
食欲が増えて、大食になったり衝動食いをしてしまいます。そのため、睡眠不足はダイエットに悪影響を与えることになります。

実際、睡眠時間と肥満の関係について研究した、アメリカのある研究結果によると、睡眠時間が少ない人のほうが肥満率が高いという研究結果が出たそうです。例えば、睡眠時間が4時間の人たちは睡眠時間が7時間の人に比べて、7割以上肥満の人が多かったということです。このように睡眠時間の不足はダイエットに対して非常に悪い影響を与えることが研究データなどからも判明しています。

生体ホルモンとの関係から見る睡眠不足がダイエットに与える悪影響

また、生体ホルモンの働きからも、睡眠時間の不足がダイエットには悪影響を与えることがわかっています。

私たちの体には、食欲を増進させる働きをするホルモンとして、グレリンという物質があります。このグレリンが、睡眠時間が少ない人の場合、濃度が上昇するという実験結果があります。

このように食欲増進ホルモンの増加という観点からも、睡眠時間が少ないことがダイエットに悪影響を与えることが判明しています。

ダイエット中の望ましい睡眠時間

では、ダイエット中はどのくらいの睡眠時間を確保することが望ましいのでしょうか。

ダイエット中の睡眠時間に関しては、おおむね7時間程度の睡眠時間を確保することがダイエット効果を上げる上では望ましいといえます。

7時間程度の睡眠時間がストレスを与えず、グレリンの分泌も促進させないものと言えるので、7時間程度の睡眠時間を確保することがダイエット成功のためには重要ということができます。

また、睡眠中に分泌される成長ホルモンの働きもダイエット効果を促進させます。具体的には、午後10時から午前2時までの時間に睡眠をとることで成長ホルモンが最も分泌され、新陳代謝や美容への良い影響を与えます。そのため、この時間を睡眠時間に当てることで成長ホルモンの働きを活性化させてダイエット効果を促進させることが期待できます。

睡眠時間とダイエットの関係のまとめ

以上、本文で述べました睡眠時間とダイエットの関係についてまとめますと以下のようになります。

  • ダイエット効果を高めるためには、適正な睡眠時間として7時間程度を取ることが重要となります。
  • その理由は、睡眠不足の状態では、ストレスや食欲増進ホルモングレリンの分泌の関係から、どうしても食欲が強くなってしまうためです
  • 午後10時から午前2時の間を睡眠時間にあてる事で、新陳代謝を促進する成長ホルモンの大量の分泌が期待でき、ダイエットに良い影響を与えることが期待できます

このように睡眠時間とダイエットの間には密接な関係が存在しています。ダイエットというと、どなたでも食事制限や運動に注力されますが、睡眠時間についても少し配慮されることでなお一層のダイエット効果を期待することができます。

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