Home / 健康 / 健康全般 / 睡眠 / 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
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。

スポンサーリンク

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。

立体型アイマスク ナイトブルー
ラッキーシップ
売り上げランキング: 571

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

スポンサーリンク

Check Also

寝室

快適なベッドルームにするためのコーディネート術

一日の疲れを取るためのベッドル …

49 comments

  1. I’ve been exploring for a bit for any high quality articles or blog posts in this kind of house .
    Exploring in Yahoo I eventually stumbled upon this web site.

    Studying this info So i’m glad to show that I have a very good uncanny
    feeling I found out exactly what I needed. I most without a doubt will make sure
    to do not forget this web site and provides it a look
    on a continuing basis.

  2. I am genuinely happy to glance at this blog posts
    which carries lots of useful data, thanks for providing these statistics.

  3. Very nice article, exactly what I needed.

  4. Wonderful blog! I found it while searching on Yahoo News.

    Do you have any tips on how to get listed in Yahoo News? I’ve been trying for a while but I never seem to
    get there! Thank you

  5. Good day I am so thrilled I found your web site, I really found you by
    mistake, while I was browsing on Bing for something
    else, Anyhow I am here now and would just like to say kudos for a incredible post and
    a all round interesting blog (I also love the theme/design), I don’t have time to look over
    it all at the moment but I have saved it and also included
    your RSS feeds, so when I have time I will be back to
    read a lot more, Please do keep up the awesome job.

  6. I’m gone to tell my little brother, that he should also go to see
    this blog on regular basis to take updated from newest news.

  7. you are really a just right webmaster. The website loading speed is incredible.
    It seems that you’re doing any distinctive trick. Furthermore, The contents are masterwork.
    you have performed a wonderful job in this topic!

  8. Oh my goodness! Awesome article dude! Thanks, However I am
    experiencing issues with your RSS. I don’t know the reason why I am unable to subscribe to it.
    Is there anybody else getting identical RSS problems?
    Anyone that knows the solution can you kindly respond?
    Thanx!!

  9. Aw, this was an extremely nice post. Taking a few minutes and actual effort
    to make a good article… but what can I say… I put things off a whole
    lot and never seem to get nearly anything done.

  10. I think the admin of this site is in fact working hard in favor
    of his site, for the reason that here every material is quality based
    material.

  11. If you desire to grow your familiarity just keep visiting this
    web page and be updated with the most up-to-date gossip posted here.

  12. I was curious if you ever thought of changing the layout
    of your blog? Its very well written; I love what youve got to say.
    But maybe you could a little more in the way
    of content so people could connect with it better.
    Youve got an awful lot of text for only having 1 or 2 images.
    Maybe you could space it out better?

  13. Remarkable issues here. I’m very happy to look your post.
    Thanks a lot and I am having a look ahead to touch you.
    Will you kindly drop me a e-mail?

  14. I blog frequently and I truly appreciate your information. This great article has really
    peaked my interest. I’m going to bookmark your blog and keep checking for
    new information about once per week. I subscribed
    to your RSS feed as well.

  15. I got this web site from my buddy who shared with me regarding this web page and now this time I am browsing this web site and reading very informative articles at this time.

  16. Appreciate the recommendation. Will try it out.

  17. When I initially commented I clicked the “Notify me when new comments are added” checkbox and
    now each time a comment is added I get several emails
    with the same comment. Is there any way you can remove people
    from that service? Many thanks!

  18. Unquestionably believe that which you said. Your favorite
    justification appeared to be on the internet the easiest thing to be aware of.
    I say to you, I certainly get annoyed while people consider worries that they plainly don’t know
    about. You managed to hit the nail upon the top
    and defined out the whole thing without having side effect
    , people could take a signal. Will likely be back to get more.
    Thanks

  19. Hi there, its fastidious paragraph on the topic
    of media print, we all be aware of media is a wonderful source
    of information.

  20. What’s up, I read your blog regularly. Your story-telling style is awesome, keep up the good work!

  21. At this moment I am going to do my breakfast, afterward having my breakfast
    coming over again to read more news.

  22. Woah! I’m really digging the template/theme of this blog. It’s simple, yet effective.
    A lot of times it’s challenging to get that “perfect balance” between user friendliness and visual appearance.
    I must say you have done a very good job with this. In addition,
    the blog loads very fast for me on Chrome. Excellent Blog!

  23. I have read so many posts on the topic of the blogger lovers
    but this article is in fact a pleasant paragraph, keep it
    up.

  24. Hey! Do you use Twitter? I’d like to follow you if that would be okay.
    I’m definitely enjoying your blog and look forward
    to new posts.

  25. Great information. Lucky me I ran across your blog
    by chance (stumbleupon). I’ve book marked it for later!

  26. I constantly spent my half an hour to read this webpage’s articles everyday along with
    a cup of coffee.

  27. Hmm is anyone else encountering problems with the images on this blog loading?
    I’m trying to find out if its a problem on my end or if it’s the blog.
    Any feed-back would be greatly appreciated.

  28. I always emailed this webpage post page to all my associates, since
    if like to read it then my contacts will too.

  29. I think this is one of the most important information for me.
    And i am glad reading your article. But wanna remark
    on some general things, The website style is wonderful,
    the articles is really excellent : D. Good job, cheers

  30. I like it whenever people come together and share ideas.

    Great website, stick with it!

  31. Wow, awesome weblog format! How lengthy have you ever been running a blog for?
    you make blogging glance easy. The entire glance of
    your website is excellent, let alone the content!

  32. Attractive section of content. I just stumbled upon your weblog and in accession capital to assert that I acquire actually
    enjoyed account your blog posts. Anyway I will be subscribing to your feeds and even I achievement
    you access consistently rapidly.

  33. I used to be recommended this web site by means of my cousin. I am no longer sure whether or not this submit is
    written through him as nobody else understand such designated approximately my trouble.
    You are amazing! Thank you!

  34. This is my first time pay a quick visit at here and i am truly impressed to read everthing
    at alone place.

  35. It’s amazing to visit this site and reading the views of all mates on the topic of this post,
    while I am also zealous of getting knowledge.

  36. Hello, Neat post. There’s a problem together with your website in internet explorer, may check this?
    IE still is the market chief and a good component of people will omit your fantastic writing due to this problem.

  37. I was recommended this web site by my cousin. I am not certain whether this
    publish is written by means of him as nobody else realize such particular about my difficulty.
    You are amazing! Thanks!

  38. Wow, this article is fastidious, my sister is analyzing
    these things, therefore I am going to inform her.

  39. Hey there just wanted to give you a quick heads
    up. The words in your article seem to be running
    off the screen in Chrome. I’m not sure if this is a formatting issue
    or something to do with internet browser compatibility but I thought I’d post to let you know.

    The design and style look great though! Hope you get the issue fixed soon. Many thanks

  40. Hello, i think that i saw you visited my blog so i came to return the prefer?.I am attempting to find things to enhance my site!I suppose its ok to use a few of your ideas!!

  41. Hmm it seems like your blog ate my first comment (it was extremely long)
    so I guess I’ll just sum it up what I wrote and say, I’m thoroughly enjoying your blog.
    I as well am an aspiring blog blogger but
    I’m still new to the whole thing. Do you have
    any helpful hints for rookie blog writers? I’d definitely appreciate it.

  42. Right away I am going away to do my breakfast, once having my breakfast coming again to read additional news.

  43. Just wish to say your article is as astounding. The clarity in your post is simply spectacular
    and i could assume you are an expert on this subject.
    Fine with your permission allow me to grab your RSS
    feed to keep up to date with forthcoming post.
    Thanks a million and please continue the rewarding work.

  44. Hey! Do you know if they make any plugins to assist with Search Engine Optimization? I’m trying to get my blog to rank for some targeted keywords but I’m not
    seeing very good gains. If you know of any please share.

    Cheers!

  45. Hi there, the whole thing is going well here and ofcourse every one is sharing data, that’s
    really fine, keep up writing.

  46. I was more than happy to uncover this great site. I
    want to to thank you for ones time for this particularly fantastic read!!
    I definitely appreciated every part of it and i also have you book marked to
    see new stuff in your website.

  47. Pretty component to content. I just stumbled upon your website and in accession capital to say that I
    get in fact enjoyed account your blog posts. Anyway I will
    be subscribing in your augment and even I fulfillment you get right of entry to constantly quickly.

  48. Good post. I will be facing a few of these issues
    as well..

  49. Amazing! This blog looks exactly like my old one!
    It’s on a entirely different subject but it has pretty much the same page
    layout and design. Wonderful choice of colors!

コメントを残す

メールアドレスが公開されることはありません。 * が付いている欄は必須項目です