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早起きできない女性
早起きできない女性

あなたの理想の睡眠時間を体系的に見つける方法

早起きできない女性

「自分に最適な睡眠時間はどれくらいなんだろう?」「結局理想の睡眠時間って何時間なの?」あなたはこのような疑問をお持ちではないでしょうか?

最適な睡眠時間というのは、人によって異なります。大切なことは、一般論や平均の数値を鵜呑みにせず、あなたに最適な睡眠時間を体系的に把握する方法を学ぶことです。

本記事では、あなたの最適な睡眠時間を知る方法について体型的にご紹介していきます。是非ご活用頂き、あなたの睡眠の質の向上にお役立て下さい。

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1.理想の睡眠時間を知るために理解しておくべきこと

理想の睡眠時間について知るためには、 次の3つの要素を理解することが必要です。

  • 理想の睡眠とは
  • 理想の睡眠時間の個人差
  • 年代別に見る理想の睡眠時間

それぞれの項目について、以下で詳しく見ていきましょう。

1−1.睡眠の仕組み

理想の睡眠時間とは、あなたが必要としている睡眠の質を十分に確保できる時間のこと です。

睡眠の質は、「長さ×深さ」によって決まると言われています。睡眠の深さに関しては、浅いレム睡眠と深いノンレム睡眠があり、それぞれに私達の心身を回復する上で重要な役割があります。

理想の睡眠時間とは、この睡眠の「長さ×深さ」の量をあなたの身体が必要としているだけ確保し、心身を十分に回復させられるだけの時間のことなのです。そのため、睡眠時間には個人差が生まれてくるのです。

睡眠時間が足りていない場合、寝不足となり次の様な症状が日常に現れる場合があります。

  • 集中力欠如:簡単なミスを連続する
  • 記憶力低下:覚えたことをすぐに忘れる
  • 思考力低下:会話にならない、仕事にならない
  • 居眠り:特に14時以降に強い眠気が襲ってくる
  • 肌荒れ:肌が老化していく
  • 肥満になりやすくなる:食欲がおさまらなくる
  • 免疫力低下:怪我や病気のリスクが上がる
  • 鬱病になる確率の上昇:心を回復させる時間がなくなるため
  • 急にカッとイライラするようになる
  • 急に不安を感じる
  • 高血圧になる確率の上昇:心臓の負担を解消できないため
  • ひどい口臭が発生する
  • 子供の成長が遅れる

理想の睡眠時間とは、心身を十分に回復させ、これらの様な症状が出ない睡眠時間です。

1−2.理想の睡眠時間の個人差

最適な睡眠時間は、個人によって異なります

最適な睡眠時間は7時間だという話を聞いたことはないでしょうか?この数値は、全ての平均的な数値をとったものです。

たしかに、80〜90%の人達は、6〜9時間程度の睡眠で心身を十分に回復することができます。

しかし一方で、4時間程度の睡眠で十分に心身を回復できる「ショートスリーパー」の方もいれば、10時間程度の睡眠を必要としている「ロングスリーパー」の方もいらっしゃいます。

また、年代によっても必要としてくる睡眠時間というのは異なってきます。

平均的な数値などは参考に留め、あなたにとって最適な睡眠時間を知ることが大切です。

1−3.年代別の理想の睡眠時間

人は、年齢によっても必要とする睡眠時間は異なります。特に成長期は、心身を発達させるホルモンなどが必要となるため、多くの睡眠時間を確保することが必要な傾向があります。

年齢別の睡眠時間については、次のものを参考にして下さい。

  • 新生児(1〜2ヶ月):10.5〜18時間
  • 乳児(3〜11ヶ月):9〜12時間+昼寝
  • 幼児(1〜3歳):12〜14時間
  • 学童前期(3〜5歳):11〜13時間
  • 学童期(6〜12歳):10〜11時間
  • 中高生(13〜18歳):8.5〜9.25時間
  • 成人:7〜9時間
  • 高齢者:7〜9時間

2.あなたの理想の睡眠時間を知る方法

理想の睡眠時間とは、あなたに必要な「長さ×深さ」の睡眠を確保できる時間のこと です。

あなたの理想の睡眠時間を把握するためには、まず深く質の高い睡眠をとれるように日常生活を改善していくことが必要です。

深い睡眠がとれるように準備することができたら、次に睡眠の「長さ」を調節していき、あなたに必要な睡眠時間を把握していきましょう。

2−1.深く質の高い睡眠を取る

睡眠の質を上げるためには、次の3つの要素を実現することが必要です。

  • 深い睡眠をとれるように就寝前にリラックスした状態になる
  • 深い睡眠を維持できるように就寝中の環境を整えておく
  • 生活習慣を改善し、体内リズムを整える

これらの具体的な実践方法については、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、是非参考にしてご活用下さい。

2−2.あなたの理想の睡眠時間を体系的に見つける

深く質の高い睡眠をとる準備を終えたら、次に睡眠の長さを調節していき、あなたにとって理想の睡眠時間を把握することが大切です。

あなたの理想の睡眠時間を把握するために、次のステップを実行して下さい。

  1. まず初めに、起床時間を決めて、毎日その時間に起床するようにします。このステップを実行している間は、休日もできるだけ同じ時間に起床するようにして下さい。
  2. 次に、ここまでに紹介してきた安眠を得るためのステップを実行して就寝して下さい。起床したら、手帳やノートに、起床時の目覚めの良さと日中の活力について5段階評価で評価を記録します。
  3. 次の日から、前日の就寝時間から15分ずつずらしていき、同じように評価をノートやメモ帳に記録します。その記録をもとに、あなたが気持ちよく目覚め、日中を元気よく過ごせる就寝時間を見つけます。

人の睡眠は、レム睡眠とノンレム睡眠で構成され、これら2つの睡眠が1セットとなり90分サイクルで繰り返されていきます。

気持ちよく目覚めるためには、脳が覚醒している状態であるレム睡眠の時に起床することが大切です。レム睡眠は、90分の睡眠サイクルのうち、20分程度の割合で出現するものなので、起床時間を固定し、就寝時間を15分程度の感覚でずらしていくことで、あなたが目覚めやすい時間帯を発見することができるのです。

目覚めが良いにも関わらず、日中に睡眠不足の症状が出る場合は、睡眠の深さが足りないか、長さが足りないかということになります。まずは上記で紹介している質の高い睡眠を取る方法の記事を参考にして頂き、より深い睡眠をとるための工夫をしましょう。

その上で状況が改善されなければ、もう少し睡眠時間を伸ばしてみることを検討することが大切です。

まとめ

ここまでで、あなたの理想の睡眠時間を知る方法についてご紹介してきました。理想の睡眠時間とは、睡眠の「長さ×深さ」の量をあなたに必要な分だけとることのできる時間のことです。理想の睡眠時間を見つけるためには、まず睡眠の質を上げ、その上で睡眠の時間を調節していくことが必要です。

是非、本記事をご活用頂き、あなたにとって理想の睡眠時間を把握して下さい。本記事があなたの睡眠に少しでもお役に立てれば幸いです。

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