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眠っている男性
眠っている男性

睡眠時間が長い人の主な3つのタイプと対処方法

眠っている男性

「長い睡眠時間をとらないと日中に強い眠気が襲ってきてしょうがない…」「睡眠時間を長くとる必要があって、社会人生活をどう乗り切れば良いの?」あなたはこのようなお悩みをお持ちではないでしょうか?

睡眠時間が長い人には、主に3つのタイプがあります。あなたの現在の睡眠時間が長い場合、どのタイプに当てはまるのかを考え、必要な対処方法をとることで改善していくことができます。

本記事では、睡眠時間が長い人の主な3つのタイプと対処方法についてご紹介していきます。是非ご活用頂き、長い睡眠時間をうまく活用して充実した毎日をお過ごしください。

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1.睡眠時間が長い人の3つのタイプと症状

長い睡眠時間に対処するためには、あなたがどのタイプの長時間睡眠者かを把握することが必要です。

長い睡眠を必要としている人は、主に3つのタイプに分けられ、それぞれに原因や対処方法が異なります。そのため、あなたがどのタイプの長時間睡眠者かを理解することで、あなたに合う対処方法について理解することができるのです。

睡眠時間が長い人は、主に次の3つのタイプに分けることができます。

  • 過眠症やナルコレプシーの症状を持つ方
  • 長眠者(ロングスリーパー) の方
  • 休日のみの長時間睡眠をとる方

では、以下でそれぞれのタイプについて具体的に見ていきましょう。

1−1.過眠症

過眠症とは、睡眠覚醒障害の1つの症状で、昼間の急激な眠気や朝の起床困難などの症状を発生させます 。1日10時間以上の睡眠を1ヶ月以上とっている場合や、日中の寝てはいけない場面に頻繁に居眠りしてしまう場合等に、過眠症と診断されます。

過眠症を引き起こす要因には、次のようなものがあります。

  • 鬱病などの精神疾患
  • 脳に関する障害
  • 過剰な日常のストレス
  • 不規則な生活習慣
  • 睡眠薬の副作用
  • アルコールの過剰摂取
  • 肥満

また、過眠症は特に高校生〜若い成人の間の人達に多く発症されます。過眠症となった場合、次のような症状が生じる場合があります。

  • 1日10時間以上の睡眠が必要になる
  • 日中の寝てはいけない場面で強い眠気が襲ってきて居眠りをする
  • 起きるのが以上につらい
  • 起床しても頭がぼんやりしている
  • やるきが出ない
  • 急にイライラしたり、攻撃性が高まる
  • 思考能力、記憶能力が低下する

基本的には、1日10時間以上の睡眠を1ヶ月以上とっている場合や、日中の寝てはいけない場面に頻繁に居眠りしてしまう場合等に、過眠症が疑われます。この場合、無理に睡眠時間を短くすると、特に日中の居眠りの頻度が高まったり、頭が働かない状態が続くようになってしまいます。

また、過眠症には、その症状の特徴に応じて、次のような種類があります。

  • ナルコレプシー :十分な睡眠をとっているのにも関わらず、日中に異常な眠気が襲ってきて居眠りをしてしまう。
  • 特発性過眠症 :10代の青年期から20代前半の若い成人の方に発症することが多い。十分な睡眠をとっているにも関わらず、徐々に眠気が高まっていき、日中に横になると2〜3時間眠ってしまう。
  • 反復性過眠症 :傾眠期と呼ばれる、1日の睡眠時間が18時間から20時間程度の長時間となる日が3日〜3週間程度続く器官が現れる。傾眠期は数週間から数ヶ月の感覚で繰り返される。
  • 外傷後過眠症 :なんらかの要因で頭部に外傷を負い、その結果従来の睡眠リズムが崩れ、日中に眠気がおきる頻度が多くなる。

特に、ナルコレプシーには特徴的な症状があるため、すぐに自覚することができます。ナルコレプシーには、日中の異常な眠気以外に、次のような症状が出る場合があります。

  • 情動脱力発作 :喜びや笑いなど感情が高まった際に急に抗重力筋が脱力する。膝の力が抜けてしまったり、全身に力が入らず倒れてしまったりする。
  • 入眠時幻覚 :日中の急激な眠気により居眠りをする時や、夜間の入眠時において、強い幻覚を見る。
  • 睡眠麻痺 :金縛りの状態が起きる。

過眠症により、睡眠時間が長くなっている場合は、十分な睡眠時間を確保していても日中の眠気や様々な症状が改善されていきません。過眠症が疑われる場合は、根本的な治療を行っていくことが大切です。

1−2.長眠者(ロングスリーパー)

ロングスリーパーとは、体質的に1日10時間程度の睡眠を必要とする人のこと です。

ロングスリーパーは、人口の5%程度の人にあたると言われています。また、10時間以上の睡眠を必要とする人の割合は、人口の1%未満だと言われています。

ロングスリーパーになる要因、眠りの特徴については次のものがります。

  • 親からの遺伝:睡眠は、概日リズムという人間の体温や器官などの活動ペースに関わるリズムと深い関係を持っています。通常の概日リズムであれば7時間程度の睡眠になりますが、ロングスリーパーの方はそれ以上の時間の睡眠を必要とするリズムを持っている傾向にあります。
  • 環境や加齢による体質の変化:生活を取り巻く環境や加齢により、ロングスリーパーの体質に変化する場合があります。
  • 中途覚醒が多い:夜中に目が覚めることが多く、睡眠が遮断され深い睡眠をとれないことから、長時間の睡眠が必要になる
  • 夢を見ていることが多い:一般的に眠りのレベルが浅く、レム睡眠が多いことから夢を多く見る傾向があります。深い睡眠をとりにくいため、心身を十分に回復させるのに長時間の睡眠が必要になります。

あなたがロングスリーパーである場合、十分な睡眠時間を確保することができなかった日には、睡眠不足となり次のような症状が出る場合があります。

  • 日中の異常な眠気
  • 思考力の低下
  • 記憶力の低下
  • 小さなことにイラっとしやすくなる

これらの症状を改善するためには、深い睡眠をとるために工夫を行い、昼寝などを取り入れる等、確保できる睡眠時間で十分な睡眠となるようにしていくことが大切です。

1−3.休日のみの長時間睡眠

休日のみ長時間の睡眠をとっている場合、睡眠不足症候群である可能性があります

睡眠不足症候群とは、仕事や勉強などで平日が多忙であったり、趣味等で夜更かしをすることが多いなど、慢性的に睡眠時間が不足している状態のことを指します。この状態の場合、多くの場合、本人は自分が睡眠不足であることに気付いていないようです。

あなたが睡眠不足症候群である場合は、慢性的な睡眠不足により心身に負担をかけつづけ、次の様な症状を発症する可能性があります。

  • 日中、特に午後2時以降の急激な眠気
  • 不安感
  • ストレスを感じやすくなる
  • 人に対して攻撃的になる
  • 思考力の低下
  • 記憶力の低下

あなたが睡眠不足症候群に当てはまると感じた場合、問題は解決されたようなものです。自分が睡眠不足であると感じることができれば、後は規則正しい生活習慣に生活リズムを治すことで症状を改善することができます。

2.睡眠時間が長い場合の対処方法

長い睡眠時間を解消するためには、あなたがどのタイプの長時間の睡眠を必要としている人なのかを理解し、タイプ毎の対処方法を実践することが必要です。

タイプには、それぞれに原因や推奨される対処方法があり、適切な行動をとることによって適切な結果を得ることができます。

長い睡眠時間を必要としている人のタイプには、上記で紹介してきたように次の3つのタイプがあります。

  • 過眠症
  • 長眠者(ロングスリーパー)
  • 休日のみの長時間睡眠

以下で、それぞれの項目について一つ一つ見ていきましょう。

2−1.過眠症の対処方法

過眠症の対処方法は原因によって異なるため、 睡眠治療の専門医 にかかり、あなたの症状の対処方法について診察を受けることが必要です。

過眠症の原因は、あなたの神経に関わるものから脳機能に関わるものまで多岐に渡ります。そのため、あなたの過眠症を引き起こしているものについて、専門の医師に診察を受けることが大切なのです。

一般的な過眠症の治療法については、次のようなものがあります。

  • 薬物療法
  • 生活習慣の改善
  • ストレス緩和

睡眠治療の専門医の探し方については、睡眠障害や不眠症が疑われる場合の専門の病院の探し方の記事にて詳しく説明しているので参考にして下さい。

また、医師の診察にかかる場合には、事前に 睡眠手帳 を一週間分だけでも記録するとより正確な診察を受けられるでしょう。睡眠手帳の作り方は、以下の通りです。

  • メモ帳や手帳を用意する
  • 就寝時刻と起床時刻を毎日記入する
  • その日の日中の眠気や、思考力の低下などがあれば記入する
  • 上記の方法に従って、睡眠と活動の関係について記録する

過眠症の場合は、必ず医師の診察にかかり、適切な処置をとってもらうようにしましょう。また、薬物治療を行う場合は、飲み始めから飲み終えるまで、必ず医師の指示に従うようにして下さい。

2−2. 長眠者(ロングスリーパー) の対処方法

あなたが長眠者(ロングスリーパー)であり、長い睡眠時間に悩まされている場合には、睡眠の質を上げる工夫をすることと、必要な睡眠時間を確保するように努めること が必要になります。

ロングスリーパーは遺伝等によって決まる体質です。人が必要とする睡眠時間には時間差があるため、無理に短い睡眠時間にしてしまうと睡眠不足の影響が日常生活に出てきてしまいます。

あなたがロングスリーパーである場合、浅い眠りであるレム睡眠の割合が多かったり、夜中に目が覚めてしまう中途覚醒の症状が出る場合があります。そのため、深い睡眠をとるために工夫をすることで、睡眠の質を上げ、必要となる睡眠時間を少しでも短縮できることが可能になる場合があります。

睡眠の質を上げる方法については、今晩から安眠しよう!4つのステップでばちっと安眠する方法の記事にて詳しく紹介しておりますので、参考にして下さい。

また、ロングスリーパーの方は、十分な睡眠時間によって日中を充実して過ごすことができるようになるため、必要であれば関係者に相談をして、睡眠時間確保に努めることが大切です。特に夜の飲み会や付き合いなどで夜更かしをして、次の日に仕事があった場合、全く仕事にならないということにもなりかねません。

是非、ご自身の身体を大切にしていただき、ロングスリーパーによる長い睡眠時間について対処していって下さい。

2−3.休日のみの長時間睡眠の対処方法

休日のみ長時間の睡眠をとっている場合は、平日の睡眠時間を増やすように努め、平日と休日の起床時間の差を最低でも2時間以内に留めるようにすること が大切です。

休日のみ長時間の睡眠をとっている場合、それは平日に慢性的な睡眠不足が生じている可能性が高いと言えます。睡眠は寝だめすることができないので、慢性的な睡眠不足は確実にあなたの心身に負担をかけてしまう結果となります。

そのため、仕事や勉強、趣味などでついつい睡眠時間を削っていってしまう気持ちは分かりますが、是非充実した毎日を送り続けるためにも、平日から十分な睡眠時間を確保できるように生活を改善していって下さい。

CASIO (カシオ) 置時計 WAVE CEPTOR 電波時計 温度・湿度表示 DQD-700J-8JF
CASIO(カシオ) (2010-09-25)
売り上げランキング: 8

まとめ

ここまでで、 睡眠時間が長い人の主な3つのタイプと対処方法についてご紹介してきました。睡眠時間が長い人には、過眠症、ロングスリーパー、休日のみの長時間睡眠の3つのタイプがあります。それぞれのタイプにより、長い睡眠時間に対処する方法が異なってきます。あなたがどのタイプの長時間睡眠者なのかを理解し、適した対処方法を実践することが大切です。

是非、本記事をご活用頂き、睡眠時間が長いことによって生じる様々なお悩みを解消して下さい。本記事が、少しでもお役に立てれば幸いです。

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