Home / 健康 / 健康全般 / 睡眠 / 睡眠時間が確保できない忙しい社会人のための睡眠のポイント
ビジネスマン,男
ビジネスマン,男

睡眠時間が確保できない忙しい社会人のための睡眠のポイント

ビジネスマン

忙しい社会人は、午後10時から午前2時までの時間帯を睡眠時間にあてる事で、睡眠時間が短くとも健康的な生活を維持することが可能となります。

睡眠時間は、出来るのであれば、1日7時間程度の睡眠時間を確保することが社会人の健康維持のためには望ましいと言えます。しかし、仕事などで忙しい社会人にとって7時間の睡眠時間を確保することは困難です。

そこで、成長ホルモンが分泌される午後10時から午前2時までを睡眠時間とすることで短時間でも効率的な睡眠をとることができます。

スポンサーリンク

十分な睡眠時間を確保することが難しい社会人

社会人

睡眠時間を十分に取ることができないという社会人の方は多いと思われます。毎日の残業や家での家事・育児などゆっくり睡眠時間を確保することは現代の社会人にとっては大変難しいのが現実です。

しかし、睡眠時間が減ってしまうことで健康に対する悪影響が生じる可能性は大きくなります。経験的に、睡眠時間の減少は健康に良くないことを私たちは知っています。また、科学的にも睡眠は、脳や体の疲れを取るとともに、睡眠中に分泌されるホルモンの働きによって新陳代謝・体細胞の活性化など健康維持のために重要な働きをすることが分かっています。

そのため、忙しい社会人ほど睡眠時間をしっかりと確保することが重要にもかかわらず、忙しい社会人ほどかえって睡眠時間を確保することが難しくなるという矛盾が生じてきます。そのため、長い睡眠時間を確保することが難しい社会人が健康的な毎日を送るためには、効率的な短時間睡眠を取ることが重要です。

睡眠時間を効率的に、短時間で取得するためにはどのような点に配慮することが重要なのでしょうか。

社会人にとって理想的な睡眠時間

社会人のための効率的な短時間睡眠の方法をご説明する前提として、まず、本来的に望ましい睡眠時間について述べます。忙しい毎日の中でも、もし可能であれば、次のような睡眠時間を確保することが健康維持のためにはもっとも望ましいということができます。

社会人にとって、もっとも望ましいとされる睡眠時間量は1日7時間程度の睡眠時間であると言われます。これは、アメリカの大規模な睡眠時間についての社会人(成人)を対象とした実験において、睡眠時間が7時間程度であったグループがもっとも長寿で健康的であったという研究データから言われるようになりました。

これに類似した研究結果は日本でも実験されており、成人(社会人)の場合、可能であれば、睡眠時間は1日7時間程度がもっとも望ましいと言えます。もし、お仕事の関係などから、可能であれば、1日の睡眠時間を7時間と設定することが健康的な毎日を送ることにつながるということができます。

短時間睡眠をとるポイント

1日7時間の睡眠時間を確保することが健康に良いとしても、忙しい社会人の場合、実際には1日7時間の睡眠時間を確保することは事実上困難である場合が多いと思われます。実際には仕事の関係から睡眠時間は4時間や5時間であるという社会人の方も多いのではないでしょうか。

そこで、忙しい社会人の場合、睡眠時間は短くとも効率的に睡眠をとる方法、つまり、短時間睡眠の方法が重要となってきます。忙しい社会人の方が短時間で効率的な睡眠を取るためには、ずばり、午後10時から午前2時までの間を睡眠時間にあてるという方法がもっともおすすめできる方法です。この時間を睡眠時間に当てることで、最低4時間程度を睡眠時間とすることでも社会人の健康には大きく寄与します。

午後10時から午前2時までの間の睡眠時間は睡眠のゴールデンタイムと呼ばれます。その理由は、体の新陳代謝や疲労回復などに作用する脳内物質である成長ホルモンが最大限分泌されるのが、この4時間の時間帯であるためです。そのため、この午後10時から午前2時までの時間を睡眠時間にあてる事で、忙しい社会人でも健康を維持することにつながるということができます。

実際にも午後10時から午前2という時間帯は、社会人でも比較的外部からの連絡などを遮断して、時間を自由に使うことができる場合が多いのではないでしょうか。忙しい社会人の方であればあるほど、この睡眠時間のゴールデンタイムである午後10時から午前2時までの間を睡眠時間とすることがおすすめできます。また、社会人の方の場合、昼休みに15分程度の仮眠をとることもおすすめできます。

まとめ:忙しい社会人のための睡眠のポイント

以上本文で述べました社会人のための睡眠時間についてのポイントをまとめますと以下のようになります。

  • 社会人にとってもっとも望ましい睡眠時間は1日7時間の睡眠時間を確保することです。
  • しかし、仕事などで忙しく睡眠時間を確保することが難しい場合には成長ホルモンが分泌される午後10時から午前2時までを睡眠時間とすることで健康に良い影響を与えることが可能となります
  • 社会人の方の場合、昼休みに15分程度仮眠をとることもおすすめです

短時間でも効率的な睡眠時間を確保されて、社会人として活き活きとお仕事に専念されることを心よりお祈りします。

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 …

137 comments

  1. Hello! This post couldn’t be written any better!
    Reading through this post reminds me of my good old room mate!

    He always kept chatting about this. I will forward this page
    to him. Pretty sure he will have a good read.
    Many thanks for sharing!

  2. Link exchange is nothing else but it is simply placing the other person’s webpage link on your page at proper place
    and other person will also do same in support of you.

  3. Hello There. I found your blog the use of msn. This is an extremely smartly written article.

    I will be sure to bookmark it and come back to read extra
    of your helpful information. Thanks for the post. I will certainly comeback.

  4. 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 usability
    and appearance. I must say you’ve done a amazing job
    with this. Additionally, the blog loads extremely quick for me
    on Firefox. Exceptional Blog!

  5. I’ve been exploring for a little bit for any high quality articles or blog posts on this kind of area .
    Exploring in Yahoo I ultimately stumbled upon this
    web site. Reading this information So i’m satisfied to express that I’ve an incredibly good uncanny feeling I found out just
    what I needed. I so much indubitably will make certain to don?t forget this site and give it a look regularly.

  6. Hey there, I think your site might be having browser compatibility issues.
    When I look at your website in Ie, it looks fine but when opening in Internet Explorer, it has some
    overlapping. I just wanted to give you a quick heads up!
    Other then that, superb blog!

  7. Generally I do not learn post on blogs, but I wish to say that this
    write-up very forced me to try and do it! Your writing style has been amazed me.
    Thank you, very great article.

  8. Hi there just wanted to give you a quick heads up.
    The words in your article seem to be running off the screen in Opera.
    I’m not sure if this is a formatting issue
    or something to do with internet browser compatibility but I figured I’d post to let you know.
    The layout look great though! Hope you get the problem solved soon. Cheers

  9. When I originally commented I clicked the “Notify me when new comments are added” checkbox and
    now each time a comment is added I get three emails with the same comment.
    Is there any way you can remove me from that service? Thank
    you!

  10. Its such as you learn my mind! You appear to understand a lot about this,
    like you wrote the ebook in it or something. I feel that you simply can do with some
    % to drive the message home a little bit, however other than that, this is excellent blog.
    A fantastic read. I’ll definitely be back.

  11. you’re really a excellent webmaster. The web site loading
    velocity is amazing. It sort of feels that you are doing any distinctive trick.
    Moreover, The contents are masterpiece. you have performed a magnificent activity
    on this topic!

  12. We stumbled over here from a different page and thought I might
    as well check things out. I like what I see so i am just following you.
    Look forward to exploring your web page again.

  13. I have read so many articles on the topic of the blogger lovers but this post is really a nice piece of writing, keep it
    up.

  14. Hello there! Do you know if they make any plugins
    to help with SEO? I’m trying to get my blog to rank for some
    targeted keywords but I’m not seeing very good success.
    If you know of any please share. Appreciate it!

  15. It’s very effortless to find out any matter on web as compared to books, as I found
    this post at this site.

  16. You actually make it seem so easy with your presentation but I
    find this topic to be really something that I think
    I would never understand. It seems too complex and extremely
    broad for me. I am looking forward for your next post,
    I will try to get the hang of it!

  17. I really love your site.. Great colors & theme. Did you develop this web site yourself?
    Please reply back as I’m wanting to create my own website
    and would like to know where you got this from or just what the theme is called.
    Thanks!

  18. Very nice post. I simply stumbled upon your weblog and wanted to mention that I’ve truly loved
    surfing around your blog posts. In any case I’ll be subscribing to your rss feed and I’m
    hoping you write once more soon!

  19. Hi! I realize this is sort of off-topic but I had to ask.
    Does operating a well-established blog like yours require
    a large amount of work? I am brand new to writing a blog however
    I do write in my journal everyday. I’d like
    to start a blog so I will be able to share my personal experience
    and thoughts online. Please let me know if you have any ideas or tips for brand new aspiring bloggers.
    Thankyou!

  20. I’m really inspired along with your writing skills and also with the layout in your blog.
    Is that this a paid topic or did you customize it your self?
    Either way stay up the nice high quality writing, it is uncommon to
    see a nice blog like this one today..

  21. I am regular visitor, how are you everybody? This
    post posted at this website is genuinely fastidious.

  22. Right away I am going to do my breakfast, later than having my breakfast coming
    again to read additional news.

  23. We are a bunch of volunteers and starting a brand new scheme in our community.
    Your site offered us with useful information to work on. You have performed
    an impressive process and our whole group can be thankful to you.

  24. Hi I am so happy I found your blog, I really found you by accident,
    while I was researching on Bing for something else, Nonetheless I am here
    now and would just like to say cheers for a tremendous post and a all round enjoyable blog (I also love the theme/design), I don’t
    have time to read through 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 great deal more, Please do keep up the great work.

  25. Hello very nice site!! Guy .. Excellent .. Superb ..

    I will bookmark your website and take the feeds also?
    I’m satisfied to search out so many helpful information here in the publish, we want work out extra strategies
    in this regard, thanks for sharing. . . . . .

  26. Great article! That is the type of info that should be shared
    across the internet. Shame on Google for no longer positioning this post higher!
    Come on over and talk over with my web site
    . Thanks =)

  27. Excellent items from you, man. I’ve take into accout your stuff previous to and you are just extremely great.
    I actually like what you’ve got right here, really like what
    you are stating and the best way during which you say it.
    You’re making it enjoyable and you continue to care for to keep it smart.
    I can not wait to read much more from you. This is really a terrific site.

  28. Great beat ! I wish to apprentice while you amend your website, how could i subscribe
    for a blog web site? The account aided me a acceptable deal.

    I had been tiny bit acquainted of this your broadcast offered bright clear
    idea

  29. Hi there to every single one, it’s actually a fastidious for me to visit
    this site, it includes important Information.

  30. Hi there, always i used to check webpage posts here in the early hours in the morning, because
    i love to find out more and more.

  31. Good day! Do you use Twitter? I’d like to follow you if that would be ok.
    I’m undoubtedly enjoying your blog and look forward to new posts.

  32. Every weekend i used to visit this site, because i want enjoyment, for the
    reason that this this website conations genuinely nice funny stuff
    too.

  33. I don’t even know how I ended up here, but I thought this post was good.
    I do not know who you are but certainly you are going to a famous blogger if you are not already 😉 Cheers!

  34. Does your blog have a contact page? I’m having trouble locating it but, I’d
    like to shoot you an e-mail. I’ve got some ideas for your blog you might be interested in hearing.
    Either way, great website and I look forward to seeing it grow over time.

  35. If you would like to increase your know-how only keep visiting this web page and be updated with the latest gossip posted here.

  36. Ahaa, its nice discussion concerning this paragraph at this place at this website,
    I have read all that, so at this time me also commenting at this place.

  37. Everyone loves what you guys tend to be up too. Such clever work and reporting!
    Keep up the amazing works guys I’ve included you guys to my blogroll.

  38. It’s an remarkable post in favor of all the internet people; they will
    get benefit from it I am sure.

  39. Generally I do not read post on blogs, but I would like to say that this
    write-up very compelled me to take a look at and do so!
    Your writing style has been amazed me. Thanks, quite great article.

  40. Hi, i read your blog occasionally and i own a similar one and i was
    just wondering if you get a lot of spam feedback? If so how
    do you reduce it, any plugin or anything you can advise?
    I get so much lately it’s driving me mad so any support is very much appreciated.

  41. I must thank you for the efforts you have put in penning this website.
    I’m hoping to check out the same high-grade blog posts by you in the future as well.

    In fact, your creative writing abilities has
    inspired me to get my very own website now ;
    )

  42. I’ve been exploring for a bit for any high quality articles or blog posts on this kind
    of space . Exploring in Yahoo I ultimately stumbled upon this website.
    Reading this info So i am happy to show that I’ve an incredibly good uncanny feeling I found out just what I needed.

    I such a lot indubitably will make certain to
    do not fail to remember this site and give it a look on a constant
    basis.

  43. You made some decent points there. I checked on the web for more info about the issue and found most people
    will go along with your views on this website.

  44. Piece of writing writing is also a excitement, if you know afterward
    you can write if not it is complicated to write.

  45. I am sure this post has touched all the internet viewers, its really really fastidious post on building up new web
    site.

  46. I’ll right away grasp your rss as I can’t in finding your e-mail subscription hyperlink or newsletter service.
    Do you’ve any? Kindly let me know in order that I may subscribe.
    Thanks.

  47. Hey! This post couldn’t be written any better!

    Reading this post reminds me of my old room mate!
    He always kept chatting about this. I will forward this article to him.
    Pretty sure he will have a good read. Thanks
    for sharing!

  48. Wonderful beat ! I would like to apprentice while you amend your web site, how could
    i subscribe for a blog site? The account helped me a acceptable deal.
    I had been a little bit acquainted of this your broadcast offered bright clear concept

  49. Awesome blog! Do you have any recommendations for aspiring writers?
    I’m hoping to start my own website soon but I’m a little
    lost on everything. Would you propose starting with a
    free platform like WordPress or go for a paid option? There are so many choices
    out there that I’m completely confused .. Any suggestions?
    Thanks a lot!

  50. Fantastic beat ! I would like to apprentice whilst
    you amend your site, how can i subscribe for a weblog
    web site? The account helped me a applicable deal. I had been a little bit
    familiar of this your broadcast offered brilliant clear concept

  51. Hey are using WordPress for your blog platform? I’m new to the blog world but
    I’m trying to get started and set up my own. Do you need any html coding knowledge
    to make your own blog? Any help would be greatly appreciated!

  52. It’s great that you are getting thoughts from this article as well as from our dialogue made here.

  53. Hmm it appears like your website ate my first comment (it was extremely long) so I guess
    I’ll just sum it up what I had written and say, I’m thoroughly
    enjoying your blog. I too am an aspiring blog blogger but I’m still
    new to the whole thing. Do you have any suggestions for newbie blog writers?
    I’d certainly appreciate it.

  54. Excellent article. Keep writing such kind of info on your site.
    Im really impressed by it.
    Hey there, You’ve performed an incredible job. I will definitely digg it and
    personally suggest to my friends. I’m confident they will be benefited from this
    site.

  55. I visited many web sites except the audio feature for audio songs current at
    this web page is really marvelous.

  56. I’m amazed, I must say. Seldom do I encounter a blog that’s both equally educative and amusing,
    and let me tell you, you’ve hit the nail on the head.
    The issue is something that too few people are speaking intelligently about.
    I’m very happy that I stumbled across this during my hunt for
    something relating to this.

  57. Attractive portion of content. I simply stumbled upon your website and in accession capital to assert that I get actually loved account your
    blog posts. Any way I will be subscribing on your
    feeds and even I success you get right of entry to consistently
    fast.

  58. This is a topic that is near to my heart…

    Take care! Where are your contact details though?

  59. Having read this I believed it was extremely enlightening.
    I appreciate you taking the time and energy
    to put this information together. I once again find myself spending
    a significant amount of time both reading and leaving comments.
    But so what, it was still worth it!

  60. Wow, this paragraph is pleasant, my sister is analyzing
    such things, thus I am going to let know her.

  61. Thanks for sharing your thoughts about 睡眠時間 社会人.

    Regards

  62. I don’t even know how I ended up here, but I
    thought this post was great. I do not know who you are but definitely you are going to a famous blogger if you aren’t already 😉
    Cheers!

  63. Hi i am kavin, its my first time to commenting anyplace,
    when i read this article i thought i could also create comment due to this sensible piece
    of writing.

  64. Hello, i think that i saw you visited my blog
    thus i came to “return the favor”.I am attempting to find things to
    enhance my web site!I suppose its ok to use some of your ideas!!

  65. Superb site you have here but I was curious about if you knew of any user discussion forums that cover the same topics talked
    about in this article? I’d really love to be a part of community where I can get suggestions from other knowledgeable individuals that share the same interest.
    If you have any suggestions, please let me know. Thank you!

  66. I really like your blog.. very nice colors & theme. Did you
    make this website yourself or did you hire someone to do it for you?
    Plz respond as I’m looking to construct my own blog
    and would like to find out where u got this from.
    kudos

  67. Excellent beat ! I wish to apprentice while you amend your site, how can i subscribe for a blog web site?
    The account helped me a acceptable deal. I had been tiny
    bit acquainted of this your broadcast provided bright clear
    concept

  68. It’s awesome for me to have a web site, which is useful in support of my experience.
    thanks admin

  69. This is a topic that’s near to my heart… Thank you! Where are your
    contact details though?

  70. Thanks for the good writeup. It in fact was once a leisure account it.
    Look complex to far introduced agreeable from you! However, how
    can we keep in touch?

  71. I used to be suggested this blog by my cousin. I am not positive whether or not this
    post is written by means of him as nobody else recognise such particular about my problem.
    You’re wonderful! Thank you!

  72. Its not my first time to pay a quick visit this site, i am visiting this web site dailly and obtain nice information from here all the time.

  73. I would like to thank you for the efforts you have put in writing
    this blog. I really hope to see the same high-grade content from
    you in the future as well. In truth, your creative writing abilities has encouraged me to get my very
    own website now 😉

  74. Hello! Do you use Twitter? I’d like to follow you if that would be ok.
    I’m definitely enjoying your blog and look forward to new updates.

  75. It’s in reality a nice and useful piece of information. I’m happy
    that you just shared this useful information with us.
    Please stay us up to date like this. Thank you for sharing.

  76. Wonderful beat ! I wish to apprentice while you amend your website, how can i subscribe for a blog site?
    The account aided me a acceptable deal. I had been a little bit acquainted of this your broadcast offered bright clear idea

  77. Stunning story there. What occurred after? Take care!

  78. Hello, just wanted to mention, I liked this blog post.

    It was inspiring. Keep on posting!

  79. Howdy! Someone in my Myspace group shared this website with us so I came to check it out.
    I’m definitely loving the information. I’m book-marking and will be tweeting
    this to my followers! Fantastic blog and terrific design.

  80. Ahaa, its nice conversation concerning this article at this place at this webpage, I
    have read all that, so at this time me also commenting at this place.

  81. Hey! Do you know if they make any plugins to safeguard against hackers?

    I’m kinda paranoid about losing everything I’ve worked hard on. Any recommendations?

  82. I’m extremely impressed with your writing skills and also with the layout on your blog.
    Is this a paid theme or did you customize it yourself? Either way keep
    up the excellent quality writing, it’s rare to see a nice blog like this one nowadays.

  83. I know this if off topic but I’m looking into starting
    my own weblog and was wondering what all is required to get set
    up? I’m assuming having a blog like yours would cost a pretty penny?
    I’m not very web savvy so I’m not 100% certain. Any tips or advice would be greatly appreciated.
    Appreciate it

  84. I visited various blogs but the audio feature for audio songs current at this website is in fact superb.

  85. For the reason that the admin of this site is working,
    no question very soon it will be famous, due to its feature contents.

  86. Hey there! I know this is somewhat off topic but I was wondering if you knew where I could get a captcha plugin for
    my comment form? I’m using the same blog platform as yours and I’m having difficulty finding one?

    Thanks a lot!

  87. Thanks in support of sharing such a nice thinking, piece of writing
    is nice, thats why i have read it fully

  88. Hello! I’ve been reading your site for a long time
    now and finally got the courage to go ahead and give you a shout out from Dallas Tx!
    Just wanted to say keep up the good job!

  89. It is appropriate time to make some plans for the future and
    it is time to be happy. I have read this post and if I could I desire to suggest you some interesting things or
    tips. Maybe you can write next articles referring to this article.
    I desire to read even more things about it!

  90. I’m not that much of a online reader to be honest but your blogs really nice, keep it up!
    I’ll go ahead and bookmark your site to come back down the road.
    Cheers

  91. Thanks , I have just been searching for info approximately this topic for
    ages and yours is the best I have discovered till now.
    But, what in regards to the conclusion? Are you positive in regards to the
    source?

  92. Valuable info. Fortunate me I found your web site unintentionally,
    and I am surprised why this accident did not took place earlier!
    I bookmarked it.

  93. I was suggested this blog by my cousin. I’m not sure whether this
    post is written by him as nobody else know such detailed about
    my difficulty. You’re incredible! Thanks!

  94. I blog frequently and I genuinely appreciate your content.
    This great article has really peaked my interest.
    I’m going to bookmark your site and keep checking for
    new details about once per week. I subscribed to your Feed too.

  95. My family members all the time say that I am killing my time here
    at net, but I know I am getting knowledge daily by reading thes nice articles.

  96. Hi! I know this is kinda off topic but I was wondering which blog platform are you using for this website?
    I’m getting sick and tired of WordPress because I’ve had issues
    with hackers and I’m looking at alternatives for another platform.
    I would be awesome if you could point me in the direction of a good platform.

  97. Hey I know this is off topic but I was wondering if you knew of any widgets I could
    add to my blog that automatically tweet my newest twitter updates.
    I’ve been looking for a plug-in like this for quite some time and was hoping maybe you would have some experience with something like this.
    Please let me know if you run into anything. I truly enjoy reading your blog and I look forward to your new updates.

  98. I’ve been browsing on-line more than 3 hours nowadays, yet
    I never found any interesting article like yours. It’s lovely value sufficient for me.
    Personally, if all website owners and bloggers made excellent content as you probably did, the
    internet will probably be a lot more helpful than ever before.

  99. This is the perfect blog for anyone who wants to understand this topic.
    You know so much its almost hard to argue with you (not that I actually will need to…HaHa).

    You definitely put a fresh spin on a subject that’s been discussed for
    decades. Wonderful stuff, just great!

  100. great issues altogether, you just received a logo new reader.

    What may you suggest in regards to your submit that you just
    made some days in the past? Any positive?

  101. Everyone loves what you guys tend to be up too.
    This type of clever work and reporting! Keep up the wonderful works
    guys I’ve you guys to blogroll.

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