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青汁
青汁

睡眠時間と健康の関係を再確認しよう!

青汁

正しい睡眠効果を把握し、適切な時間をとることは健康に良い影響を与えます。

睡眠が私たちの体に良い影響を与えるということは多くの方は把握されていることと思います。ただ、睡眠時間と健康の具体的関係については、そこまでしっかりと把握されている方は少ないのではないかと思われます。

睡眠時間が健康と密接な関係があることを前提として、具体的にどのように睡眠をとることが健康に良い影響を与えるかを把握することがより良い睡眠をとることにつながります。

本記事では、睡眠時間と健康の関係について具体的にまとめています。

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睡眠は健康に良いという基本を再確認

寝る男

「寝る子は育つ」「規則正しい生活が健康には一番」。睡眠時間をしっかりと確保することが健康に対して良い影響を与えるという点に関しては、多くの方が子供の頃からずっと聞かされてきたことではないかと思います。睡眠が健康に対して良い影響を与えるということに関しては、どの方からも共通の理解をいただくことができると思います。

ただ、睡眠時間の確保が健康に良い影響を与えるということは、なんとなくはわかっていても具体的にどのような影響を与えるのかという点や、睡眠時間はどの時間帯に取ることが良いのかなどという点に関しては、はっきりと把握しておられる方は、意外と少ないのではないでしょうか。

睡眠時間が健康に与える影響をはっきりとつかむことは、睡眠時間と健康の関係を再確認し、さらに、今後の生活を良化することにつながります。ここで睡眠時間と健康との間の具体的な関係について再確認されてみてください。

睡眠時間が健康に与える影響

まず、睡眠時間が健康に対して与える影響についてまとめていきます。

睡眠時間が健康に与える影響としては、第一に、体の免疫力を高めるという影響があります。睡眠時間中、私たちの体では副交感神経の働きによって、リンパ球の数が増加します。
リンパ球の数が増えると免疫力が強まります。その結果、風邪をひきにくくなるなど健康に良い影響を与えます。逆に睡眠時間が不足してしまった場合には体の免疫力が低下し、病気にかかりやすくなってしまいます。

睡眠時間が健康に与える影響の第二は、脳を休ませるという働きです。私たちの体は横になるだけで体は休息をとることができます。しかし、脳は実際の睡眠時間に入らなければ
休むことはできません。睡眠不足の場合、脳が疲れたままなので判断力や集中力の低下をもたらします。脳を休ませることで私たちは毎日の生活を活き活きと送ることができるようになります。

このように睡眠時間の確保によって私たちの体は免疫力を高め、脳を休ませることによって健康的な体を作るという良い影響が出ることとなります。

健康に良い睡眠時間の長さや時間帯について

では、このような睡眠時間がもたらす健康についての良い効果を効率的に得るためには、具体的には何時間くらい眠り、どのような時間帯を睡眠時間にあてることが良いのでしょうか。

まず、睡眠時間の長さについては、一般には、睡眠時間の長さは7時間程度が最も健康に良いと言われています。これは科学的な実験結果に基づくもので、7時間程度の睡眠時間を確保していた人の平均余命が他の睡眠時間量の人よりも実際に高かったという実験結果があるために言われています。

かつては睡眠時間は8時間が良いと言われていましたが、睡眠時間に関する実験結果によって、現在では7時間程度の睡眠時間が最も健康に良いと言われるようになっています。
(もちろん、これは成人の場合であり、子供が健康に成長するためにはより多くの睡眠時間を必要とします。)このようにして、睡眠時間の長さは7時間程度がベストというのが今の考え方です。

次に、睡眠時間帯は24時間のうち、どの時間帯がもっとも健康には良い影響をもたらすのでしょうか。この点に関しては、午後10時ころから午前2時までの間を睡眠時間とすることが、もっとも健康には良い影響を与えます。これは次のような理由に基づきます。

私たちの体では、睡眠時間中に成長ホルモンと呼ばれる物質が分泌されます。成長ホルモンは体の新陳代謝を高め、体の傷などを修復し、健康な体を作り上げます。この成長ホルモンがもっとも分泌される時間帯が上記の午後10時から午前2時の間となります。そのため、睡眠時間は午後10時から午前2時までに取ることが健康には非常に良い影響を与えます。なお、新陳代謝を高めるため美容の効果もあります。

睡眠時間と健康の関係についてのまとめ

以上、本文で述べました睡眠時間と健康との関係についてまとめますと以下のようになります。

  • 睡眠は体の免疫力を高め、脳を休ませることにより健康を良化させます
  • 健康に良い睡眠時間の長さは、現在では成人の場合、一般に7時間とされています
  • 健康に良い睡眠時間帯は午後10時から午前2時までの間なので、この時間帯に睡眠に入ることが健康に良い影響を与えます

睡眠時間と健康の関係は、理解しているようで、具体的な関係については、意外と把握していない場合が多いと言えます。睡眠時間と健康の関係を再確認されて、健康的な生活のために役立てられてください。

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