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ベンチに座る子供
ベンチに座る子供

日本人の幼児期の睡眠時間は短い?睡眠習慣を確立する7つの秘訣

赤ちゃん

幼児期に十分な睡眠時間が取れていないと、生活リズムが崩れるだけではなく、成長してからの記憶能力の低下、肥満など、様々な問題につながる可能性があります。日本の子供は世界有数の「夜更かしっ子」であるという事実をご存じですか?

これは、日本では22時以降に寝る乳幼児が全体の半数近くであるのに対し、フランスやドイツなどでは16%、3歳児で22時以降も起きている割合は日本では半数、オーストラリアでは5%という調査結果からも明らかです。

インターネットやテレビゲームの普及、労働時間の長時間化などにより、大人の生活が夜型に移行している影響であることは明らかですが、幼児期の生活習慣はその子供の一生を左右するほど大切なものです。

本記事で、ぜひご一緒に、睡眠時間の不足が幼児に与える影響、幼児の睡眠時間を確保する方法を考えてみましょう。

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幼児期の睡眠時間の不足がもたらす影響

ベンチに座る子供

幼児期の睡眠時間は、この時期の幼児の心身に影響が大きいばかりではなく、成長してからの心身にも大きく影響を及ぼすことが、最近の研究から明らかになってきました。

東北大学加齢医学研究所の瀧靖之教授らの研究グループの研究では、幼児の睡眠時間と脳の記憶に関わる海馬の大きさの相関関係が明らかにされました。

また、米ハーバード大学医学部助教授のElsie M.Taveras氏らの研究では、睡眠時間の短い乳幼児では、就学前に過体重になるリスクが2倍になることが示されました。

このように、幼児期の睡眠時間の不足は、子供の成長に様々な悪影響を及ぼすことがわかっています。

それでは次に、幼児期の睡眠時間の不足が子供に及ぼす影響について、詳しくみていきましょう。

幼児の睡眠時間と海馬の大きさ

幼児期に十分睡眠時間を取っていた子供は、将来の記憶力が睡眠時間の短かった子供に比べてよくなる可能性があります。

なぜなら、瀧靖之教授らの研究により、睡眠時間を十分に取っている子供は、睡眠時間が短い子供に比べ、海馬の体積が大きいことが明らかになったからです。

瀧教授らの研究グループは、健康な5~18歳の子供たち290人を対象に、脳MRIを撮影して、平日の睡眠時間と、脳の記憶を司る領域である海馬の体積の関係を明らかにしました。その結果、平日の睡眠時間と海馬の体積には有意な正の相関が見られた、つまり、睡眠時間が長い子供の方が、睡眠時間が短い子供より海馬の体積が大きいことがわかったのです。

海馬は、むずかしい漢字を覚えたり、計算の仕方を覚えたりする「陳述的記憶」をするときに大切な役割を果たしています。海馬は脳のなかで記憶の処理などに重要な領域であるため、幼児期の十分な睡眠は認知力の向上の点からも非常に重要であると考えられます。

瀧教授らの研究について、詳しくは東北大学加齢医学研究所 加齢医学研究拠点のホームページをご覧ください。

幼児期の睡眠時間と肥満

ある研究で、乳幼児の時期に睡眠時間が短かった子供は、就学前に過体重になるリスクが2倍となることがわかりました。

この研究は、米ハーバード大学医学部助教授のElsie M Taveras氏らによるものです。
以下に研究内容をご紹介しましょう。

  • 小児915人を対象に、母親に生後2年間の睡眠習慣を報告してもらい、生後6か月~2歳の睡眠時間を調べた
  • 平均睡眠時間は、1日12.3時間
  • 年齢と性差を照らし合わせた結果、3歳児の83人が過体重であった
  • 睡眠時間が1日12時間未満の3歳児の体重は、12間以上の小児よりも重かった
  • また、1日2時間以上テレビを見る乳幼児では、テレビを見ない乳幼児に比べて、過体重になるリスクが16%増加した

この結果をふまえTaveras氏は、「睡眠時間が短く、さらにテレビを見過ぎると、肥満のリスクは著しく上昇する」と述べ、これは食欲をコントロールするホルモンに端を発する可能性があるとしています。

幼児の睡眠時間とホルモン

睡眠時間はホルモンの分泌にも影響し、幼児の脳や身体の成長、生活リズムに大きく影響します。ここでは特に、「成長ホルモン」と「メラトニン」について考えてみましょう。

「寝る子は育つ」の諺のとおり、寝ている間に成長ホルモンが分泌されることはみなさんもよくご存知だと思います。

この成長ホルモンは眠りについてから4~5時間分泌されますが、夜9時から12時の間は他の時間の2倍分泌されると言われています。つまり、夜8時ごろに眠ると、熟睡したころから脳や身体の成長や回復に必要な成長ホルモンの分泌が一番活発な時間となり、脳や身体の成長や回復が促されるということです。

次にメラトニンについてみてみましょう。情緒を安定させたり、性の成熟を抑制したりするメラトニンというホルモンは、眠ってから4~5時間後に分泌されはじめ、明け方まで分泌されます。また、メラトニンは昼間にしっかり太陽の光を浴びることで、夜によく分泌されるようになります。

メラトニンの分泌のピークは夜中ですが、周囲が一定以上に明るいと分泌が抑えられてしまうため、夜間に強い光を受けるような生活をしていると、メラトニンの分泌が抑えられてしまうことになります。

このメラトニンには、生体時計を地球時間と同調させるという、大切な作用があります。「生体時計」とは、私たち人間の体に備わっている、地球の自転周期にあわせて体内の各機能を調節する役割を果たしているものです。

このため、メラトニンが不足すると、身体がいわゆる「時差ぼけ」の状態となってしまいます。日中に集中力がない、機嫌が悪い、といったお子さんは、もしかしたらメラトニンが不足している結果かもしれませんね。

ここまで、幼児期の睡眠不足が子供に及ぼす影響を見てきました。「早寝早起きがいいとはわかっているけど忙しくて・・・」という声はよく聞きます。でも、睡眠不足はこれほどまでに幼児にとって好ましくない影響があるのです。

「うちの子は夜更かし体質で」「もともと睡眠時間が短いから」というお悩みもあると思います。しかし、それは生活習慣を見直すことで改善できることかもしれません。それでは次に、幼児の睡眠時間を確保する7つの方法をご紹介しましょう。

幼児の睡眠時間を確保する方法

「幼児の睡眠時間を確保する」、というと難しいことのように聞こえるかも知れませんが、ほんの少し普段の生活習慣を見直すことで達成することができます。

以下にご紹介する方法のなかには「それくらいなら簡単にできそうだな」と思っていただけるものがあると思います。そのような小さなことでも、日常生活の中で積み重ねていくことで、お子さんの睡眠時間を少しでも長くとってあげることができるようになるのです。

それぞれのご家庭の生活にあった、無理せずにできる方法をぜひひとつでも見つけてみてくださいね。

1.朝の光を浴びる

保育園や幼稚園に通っていない幼児の場合、まだ眠っている子を起こすのはかわいそう、と遅い時間まで寝かせてしまうこともあるかも知れません。

でも、朝の光を浴びることは、早寝にはぜひ必要なことなのです。なぜなら、早く起きれば早く眠くなる、ということ以外に、メラトニンの分泌に影響があるからです。メラトニンは朝明るい光を浴びてから、14~16時間後に分泌が始まり、2時間後くらいに眠気が強くなるといわれます。

朝の光とともに目覚めるのはとても気持ちのいいものですよね。朝寝坊のお子さんも、一度朝早い時間に起こしてあげてみてはいかがでしょうか。

2.日中よく遊ばせる

日中にたくさん体を動かして遊べば、自然と夜は疲れて早く寝付くことができます。

また、日中に外で遊んで日光を浴びることで、夜のメラトニンの分泌も増え、生体時計の調整にも効果があります。

3.夕方に昼寝をさせない

幼児には昼寝の時間も大切です。ただ、遅い時間まで昼寝をしてしまうと、夜なかなか寝付けなくなってしまいます。昼寝は午後3時30分ごろまでで終わるようにしましょう。

4.入浴時間を調整する

入浴で体を温めると、ぐっすりと眠ることができます。ただ、入浴直後の体温が高い状態では寝つきがよくありません。

急激に上がった体温がゆるやかに下降していくときが眠りに入りやすい状態です。就寝時間の2時間前の入浴がベストのタイミングといえます。

5.テレビやゲームは早めに終わりにする

テレビやゲームの画面が発する光は、脳を興奮させて眠りの妨げとなります。

寝る1時間前には、テレビやゲームはおしまいにして、ゆっくりと音楽を聴いたり、絵本を読んであげたり、リラックスできるようにしましょう。

6.決まった入眠儀式

寝る前の行動を毎日一定にすると、幼児が眠りにつきやすくなります。

例えば、「歯を磨いたらトイレに行って“おやすみなさい”のあいさつをして絵本を一冊読んでもらう」。こんな簡単なことでいいのです。寝る前にひとつお子さんが好きなことをしてから眠るようにすれば、眠る時間が来るのが楽しみになるかも知れませんね。

7.睡眠環境を整える

寝室が明るいままだと、なかなか眠ることはできません。

真っ暗だとお子さんが怖がるという場合は、豆電球などをつけてあげましょう。また、光には睡眠や覚醒をコントロールする働きがあります。寝付いてからも、明るくせず暗い状態にしましょう。

また、寝室の隣りから楽しそうなテレビの音が聞こえてくる、という環境ではお子さんもなかなか寝付くことができません。早寝早起きには幼児だけではなく、家族みんなで取り組んでみてはいかがでしょうか。

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まとめ:幼児に必要な睡眠時間の確保は生活習慣の見直しから

幼児にとって睡眠時間を十分にとることは、現在の生活のためにも、その子供の将来のためにも、重要なことです。

なぜなら、幼児期の睡眠時間の不足は次のような悪影響を招く恐れがあるからです。
幼児期の睡眠時間の不足がもたらす悪影響

  • 十分な睡眠時間を取っている子供の方が、記憶に関係する海馬の体積が大きい
  • 乳幼児の時期に睡眠時間が短かった子供は、就学前に過体重となるリスクが2倍になる
  • 睡眠時間が短いと、幼児にとって重要なホルモンの分泌が抑えられる

このような悪影響を避けるためには、幼児期には十分な睡眠時間をとることが大切です。
本記事では睡眠時間を長くとるための方法もご紹介しました。
幼児の睡眠時間を確保する方法

  • 朝の光を浴びる
  • 日中よく遊ばせる
  • 夕方に昼寝をさせない
  • 入浴時間を調整する
  • テレビやゲームは早めに終わりにする
  • 決まった入眠儀式
  • 睡眠環境を整える

小さなお子さんを早く眠らせたいと思っても、なかなか思うようにいかず大変な思いをしているお父さん、お母さんは多いと思います。でも、睡眠の習慣は放っておいても成長とともに改善する、というものではありません。

大事なお子さんの将来にも大きく影響する幼児期の睡眠。本記事でご紹介した方法をご参考に、ぜひ十分で良質な睡眠をとらせてあげてください。

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