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ジョギング女性
ジョギング女性

睡眠時間が短い時でもタフに過ごすための5つの秘訣

ジョギング女性

睡眠時間が短いと疲れやすいと感じている人は多いかもしれません。しかし、睡眠時間には個人差があり、短い人もいれば長い人もいますよね。

睡眠時間が短くても元気に過ごせる人もいますし、長時間の睡眠がないとかなりの不調が起こる人もいるわけです。

刺激が多い現代では、睡眠時間が少なくなりがちです。仕事が遅くなったり、遅くまで飲んでしまったりと、理由は様々だと思いますが、楽しめる時間を作るには睡眠時間を短くするしかありませんよね。

短い睡眠時間でがんばる忙しい現代人のために、睡眠時間が短くても、元気でタフに過ごすための秘訣をご紹介します。

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短い睡眠時間で過ごす短時間睡眠者

個人差が大きい睡眠時間ですが平均して短い睡眠で過ごす人たちがいます。

短時間睡眠者と呼ばれ、その特徴は外交的で、タフな活動を行う人が多いようです。例えば、歴史上でも有名なナポレオン皇帝は短眠で、一日3時間程度だったと記録されています。また、発明王のトーマスエジソンも短時間睡眠者だったそうです。他にも、レオナルド・ダ・ヴィンチも短い睡眠時間で医学や絵画など幅広い活動をしていたようです。

このような短い睡眠時間で活動する人は、日本人では5~8%程度。誰もができることではなさそうです。

どれくらいなら睡眠時間が短いと言える?

パラセーリング

短時間睡眠者と言われるのは、平均して睡眠時間が6時間未満の人が対象になります。

ナポレオンのように一日3時間の睡眠とまではいかなくても5時間程度の睡眠で活動する人は結構いるのでは?世界的に比較すると、日本人の睡眠時間はかなり短いと言われています。

もっとも長い平均睡眠時間だったフランスでは約8時間も眠っています。アメリカでも7時間以上の平均睡眠時間となります。日本の平均睡眠時間は、6.5時間。フランスと比べると90分も少ないのです。

世界と比較すれば、日本は睡眠時間が短い国民といえますね。短時間睡眠者と呼ばれる人は6時間未満ですから、平均6.5時間の日本人の睡眠は、大抵の人が睡眠時間が短いと言えるでしょう。

睡眠時間は個人差がある

平均して6時間未満の睡眠であれば、かなり睡眠時間が短いといえますが、全ての人にとってそれが「短い」といえるでしょうか。

睡眠時間が本当に長いか短いかという時間的なものと、同じ睡眠時間でも短いと感じるようであれば、それは短い睡眠時間なのです。少しややこしい話になりますが、アインシュタインが唱える相対性理論のように、おなじ6時間の睡眠であっても、長いと感じる人もいれば短いと感じる人もいます。

睡眠時間を見直すならば、できれば「ちょうどよい」と思える睡眠時間を確保したいものです。長時間の睡眠が必要な人なのに、無理に短い時間に強制しなければならないとき、
健康への影響が気になります。

睡眠時間が短くてもタフに過ごすための秘訣

睡眠時間が確保できなかったり、もう少し睡眠時間を減らしたいと思っても、睡眠時間を短くすることで、体調不良が起こるようだったら続きませんよね。睡眠時間を短くしながらも深い眠りを感じ、翌日もタフに過ごすためのコツをご紹介します。

1.ゴールデンタイムの睡眠を確保する

睡眠時間を短くしたいと考えるとき、夜更かしして、朝はいつも通りと考えるのではないでしょうか?でも、夜更かしをしてしまうと、代謝が行われるゴールデンタイムを逃してしまい身体の疲れが取れにくくなってしまいます。

夜更かししての短い睡眠時間は、疲れが解消されません。短い睡眠時間でタフに過ごすためには、早寝早起きが一番です。代謝のゴールデンタイムと言われる午後10時から午前2時までは睡眠時間として確保しましょう。

2.寝酒に頼らない

日本人は寝酒を楽しむ人が多く、不眠を感じる人の約20%は寝酒によって睡眠に入ろうとします。しかし、寝る前のアルコールは睡眠中の血圧や血糖値を乱高下させ、夜中の覚醒につながります。

深い眠りにつくためには寝酒はNG。夜間のお酒を楽しむなら、寝る2時間前には終わっておきたいですね。

3.軽い運動を習慣にする

睡眠というのは、心身の回復が行われる時間です。眠ることによって筋肉を緩め、血流を改善させながら、栄養や酸素を送っています。

睡眠以外でも、血流が良く、酸素が循環していれば、疲れはたまりにくくなります。軽い運動で、特に有酸素運動は、血流を良くし、酸素を取り込みます。また、ある程度の筋肉量があれば日常的な基礎代謝も上がるため、修復や再生能力が上がります。

普段から運動をすることで、睡眠中に行われる血流の良い状態を維持しましょう。

4.15分の昼寝タイムを作る

睡眠中に分泌される成長ホルモンによって、身体は修復されています。実は、この成長ホルモンは昼寝であっても分泌されています。ただし、夜のような深い眠りのような分泌量ではありませんが、修復に働きかけるのは事実です。夜の睡眠を短くし、短時間の昼寝をとることで、午後に疲れを残さずすっきりした時間を過ごしましょう。

昼間の睡眠も短めに。長い昼寝は夜の睡眠が遅くなる傾向にあり、自律神経を乱れさせる原因にもなります。

5.血糖値を安定させよう

日常的に血糖値が不安定な人ほど、睡眠が狂いやすくなります。糖尿病の人は、昼夜を問わず眠気が襲ってくるのがわかりやすい事実です。

普段から、飴やチョコレートなどを多食する人は、血糖値が乱れやすく夜寝ていても覚醒してしまったりして、深い睡眠がとれにくくなります。

そうなると、短い睡眠時間では満足できず、身体がだるく、だらだらと起きれないことも。普段から甘いものを多飲する人は一週間の甘いもの制限で睡眠との関係を確認しましょう。どうしても甘いものがやめられない人は、糖尿病予備軍の可能性もあるので気を付けて。

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まとめ

睡眠時間が短くても、元気で活動できる人は、なんだかタフでかっこよく見えますよね。
とはいえ、無理に睡眠時間を削るのは考え物です。

自分にとっての満足できる睡眠時間を確保できるのが一番ですが、短い睡眠時間の日でも元気で過ごしたいものです。睡眠時間が短いと感じさせない満足できる深い睡眠をとりましょう。タフに過ごせる5つの秘訣をを覚えておいてくださいね

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