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健康に良い平均睡眠時間とは?効率的に眠るヒントについて

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睡眠時間は平均7時間程度取ることが健康には最も良いとされます。

研究データとして平均睡眠時間が7時間の母集団の方が実際に平均寿命が最も長かったというデータがあります。とはいえ、実際に毎日平均して7時間の睡眠時間を確保することが難しいこともありえますので、その場合には、他の方法で健康的な睡眠方法をとることが重要です。

本稿では、望ましい平均睡眠時間について述べた上で、その平均睡眠時間をとることが難しい場合であっても健康的に睡眠をとる方法について述べています。228

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人生に占める睡眠時間と睡眠時間が与える健康への影響

眠っている女性

睡眠時間は人生の3分の1の時間を占めると言われます。

そのため、睡眠時間を有効に活用することはよりよい人生を送ることにつながります。また、睡眠時間によって健康に影響を与えると言われます。具体的には平均睡眠時間が平均寿命に影響するという研究データもあります。

睡眠時間を適正なものとして健康的な生活を送るためにはどのような点に留意することがポイントとなるのでしょうか。

平均睡眠時間は7時間がベスト!?

まず、平均睡眠時間が健康に与える影響について研究したデータについてご紹介します。

平均睡眠時間が健康に与える影響を研究するために、数十年にわたって多数の人間を追跡調査した研究があります。

その研究結果によれば、平均睡眠時間が7時間であった方のグループが最も平均寿命が長いグループとなったということです。つまり、7時間の睡眠時間がもっとも健康に良い影響を与えるということが、研究データからは判明することとなります。

もちろん、年代による平均睡眠時間の相違はあります。例えば、子供は平均睡眠時間が長くなります。新乳児は1日の3分の2の時間は睡眠時間に充てられます。また、小学校卒業までは1日の約半分に当たる10時間から12時間の睡眠時間を平均とすることが健康に良いとされます。

その後は青年期から老年に至るまで、望ましい平均睡眠時間は7時間となります。

平均睡眠時間を7時間とすることができない場合など

このように、研究データとしては、1日の平均睡眠時間は7時間が最も望ましいということが言えますが、実際には7時間を平均として睡眠時間にあてることが難しいことがあります。

つまり、仕事の関係等で7時間の平均睡眠時間をとることが現実的に難しいケースがあります。このような場合には、睡眠にあてる時間を工夫するなど他の方法によって7時間という平均睡眠時間を取らずとも健康的な生活を送る方法を考えることが重要です。

睡眠時間を睡眠のゴールデンタイムとする方法

7時間の平均睡眠時間をとることができずとも、健康的な睡眠を確保する方法として、まず睡眠時間を睡眠の「ゴールデンタイム」に合わせるという方法が考えられます。つまり、午後10時から午前2時までの時間は睡眠時間にあてるという方法です。

この午後10時から午前2時までの間の時間は、睡眠中に、健康に良い影響を与える成長ホルモンが最も活発に分泌される時間となっています。そのため、1日7時間の平均睡眠時間確保が難しい場合でも、この睡眠の「ゴールデンタイム」である午後10時から午前2時までを睡眠時間にあてる事で健康的な睡眠をとることを期待することができます。

分割睡眠によって健康的な睡眠時間を確保する方法

また、今述べました、睡眠時間のゴールデンタイムとも関連しますが、睡眠時間を分割して取得するということも忙しい中で健康的な睡眠時間を確保するうえでは効果的です。

分割睡眠は文字どおり、睡眠時間を分割して取得する方法ですが、睡眠時間を上記のゴールデンタイムである午後10時から午前2時までとった上で、仕事等のために起床し、その後、睡眠可能な時間を睡眠時間にあてるという方法です。

このような方法で分割睡眠を取ることによって7時間平均の睡眠時間取得は難しくとも、健康的な生活を可能な限り送ることが可能となります。分割睡眠は実際に活用して健康的に長生きされて活躍されている方もおられますので、平均7時間の睡眠時間取得が難しい方などにはおすすめできます。

平均睡眠時間7時間はひとつのデータとして考慮する

一方で、平均睡眠時間7時間ではなくとも、ご長寿を楽しんでおられる方も多いこと、僧侶の方など短い睡眠時間をとることが「人生の規則」となっておられる方でも長寿の方が多いことなどから、平均睡眠時間7時間が健康に良いという考え方を一つの参考程度にとどめるという見方もあります。

平均睡眠時間が7時間のグループの方が長寿であったとしても、その理論的根拠は解明されておらず、平均7時間の睡眠時間以外の方でも長生きされる方はたくさんおられることから平均睡眠時間と健康の関係を懐疑的に考える見方ということができます。

このように考えることもひとつの割り切り方としてはありえる考え方と言えます。

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まとめ:平均睡眠時間と健康の関係

以上述べました平均睡眠時間と健康の関係についてまとめますと、以下のようになります。

  • 研究データとして平均睡眠時間は7時間であることが最も健康には良いと言えます
  • 平均睡眠時間を7時間とすることが難しい場合には、午後10時から午前2時までの睡眠時間のゴールデンタイムを睡眠時間にあてることや分割睡眠などによって健康的な睡眠をとることが可能です
  • 平均睡眠時間と健康の関係をひとつの考え方として参考までにとどめるということもありえる発想法です

平均睡眠時間と健康の関係は完全には解明されておりませんが、研究データを参考にしつつ、ご自身の生活リズム上可能な睡眠方法をとられることが重要ということができます。

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