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砂時計
砂時計

最適な睡眠時間で寿命を縮めるリスクを減らす3つのポイント

砂時計

睡眠時間が短いと短命になりやすいという話を聞いたことはないでしょうか?睡眠時間と寿命とは関係があることがわかっています。

睡眠は、細胞の修復と再生を行いながら生命の維持活動を行う時間です。寿命とはその命を維持している期間ですから、深い関係があるのは当然でしょう。

とはいえ、どれくらいの睡眠時間なら最適なのか、寿命に影響してしまう睡眠とはどんなものなのか気になりますよね。睡眠時間と寿命の関係と、睡眠時間が寿命に及ぼす影響などご紹介いたします。

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睡眠時間と寿命の関係

寿命というのは、睡眠時間やその質に大きく左右されています。寿命とは、命の長さであり、生まれてから死ぬまでの時間です。

私たちは年齢を重ねるごとに老化し、死に向かいますが、命がある限り、常に身体は修復し再生を繰り返しているのです。その修復や再生を集中的に行うために睡眠という生理的な状態が必要になります。

睡眠時には、身体を修復・再生し、新陳代謝を促しながら身体の疲れをいやしています。肉体的な疲れだけでなく、怪我や病気への対抗やストレスを軽減させ、その影響を和らげているのです。様々なホルモンが分泌されることで、代謝を促進し免疫を上げたり、老廃物を流したりと、身体の機能維持には睡眠は欠かせません。

睡眠の時間や質によって寿命が関係しているのは当然の事なのです。

睡眠時間が短いと寿命も短くなるの?

睡眠時間が短いと、寿命が短くなる傾向にあるというのは本当のようです。睡眠と寿命は大きく関係し、特に睡眠時間や質によってその度合いが変わってきます。

あるデータによると、毎日の睡眠時間が6時間未満の人は、6時間以上8時間未満の睡眠をとっている人に比べて、12%の人が短命であったことがわかったそうです。

短いだけでなく長すぎるのもリスクがあり、9時間以上の睡眠の場合も死亡率が20%アップしたそうです。

短すぎる睡眠もよくないようですが、長すぎるのも色々なリスクがあるようです。やはり最適な睡眠時間の確保が、寿命を維持し、寿命を延ばすポイントでしょう。

睡眠時間によって寿命が短くなるということは、生命をおびやかす病気などになりやすいともいえ、健康不安もかなり大きくなってしまいます。

睡眠は寿命に関わり心身の疾患を引き起こす

早朝

寿命が短くなるということは、単に突然死を起こしやすいものではありません。不適切な睡眠時間では心身の病気などにも影響するということも知っておきましょう。

ある調査では、睡眠時間が少なくなると、心臓病や高血圧、糖尿病や肥満、高コレステロールなどの様々な生活習慣病のリスクも高くなる傾向にあるということもわかったそうです。

また、不眠を経験したことがある人は、経験しなかった人に比べて、うつ病の発症リスクが高いこともわかっています。うつ病などの精神疾患の場合、多くの人が睡眠障害を訴えています。

睡眠不足がうつ病に影響したのか、うつ病によって睡眠障害を起こしてしまったのか…
どちらにしても、不眠などの睡眠障害は不健康な状態であるといえるかもしれません。

最適な睡眠で寿命を縮めるリスクを減らす3つのポイント

睡眠時間には個人差があります。それは人によって修復するための時間が異なっているということです。

最適な睡眠によって、寿命を縮めるリスクを減らしましょう。

1.理想の睡眠時間は6~8時間

6時間未満の睡眠や、9時間を超える睡眠では寿命が縮まってしまうという結果があるように、理想はその間の6~8時間の睡眠。

6時間と8時間では開きがありますが、それは個人差などがあります。

長く睡眠をして困る方もいらっしゃるかもしれませんが、大抵の場合は短すぎる睡眠が問題のようです。

睡眠時間がいつも長いという人は、それだけ身体の修復に時間が必要だということです。
何らかの病気や、大きなストレスがなかったかチェックするようにしましょう。

2.タンパク質を中心に栄養をしっかり摂る

タンパク質は人の体を構成する大切な栄養素です。

寿命というのは細胞が元気な状態でいることで維持されます。細胞の修復に外側からも手伝ってあげましょう。睡眠時に行われる身体の修復には、材料となる栄養素が必要になります。

人間の身体は、水の次にタンパク質が多く、肌や髪だけでなく内臓や血液までタンパク質によって作られています。せっかく修復が行われていても、材料がなければよい代謝とは言えません。

タンパク質だけに限らず、ビタミンやミネラルなどバランスよく摂取できた方が良いでしょう。しっかりと栄養を摂って、睡眠時の身体の修復を促進させましょう。

3.眠いのを我慢しない

眠いと感じるとき、睡眠が必要であるという脳の信号が出ています。

特に、昼間の眠気は疲労を回復させたい合図。午後3時まで10~15分程度の仮眠は、頭をスッキリさせてくれるので、是非活用しましょう。

夜も眠くなったらベットへ入る習慣をつけると良いでしょう。まだ寝るには早いなと考えていると、脳が覚醒してしまい、寝たい時間に眠れなくなってしまいます。そうなると、朝の目覚めが悪くなり…と悪循環になってしまうこともあるので気をつけましょう。

眠い時は寝る。睡眠の欲求には抵抗せずに身体の修復だと思って優先させましょう。

オムロン 睡眠計 HSL-101【ウェルネスリンク対応】
オムロン (2012-05-10)
売り上げランキング: 3,599

まとめ:睡眠時間を削るのは寿命を削ること

睡眠と寿命の関係はよくわかっていただけたと思います。

仕事や学校などで、夜しか自由な時間がないという方は多いと思いますし、そのために睡眠時間を削って、好きなことをしたいという気持ちもよくわかります。

とはいえ、睡眠時間を削って体調を壊してしまっては、結局のところ好きなことを長く続けることはできなくなってしまいます。

長期的な目線でしっかり睡眠をとりながら、楽しい人生で寿命をまっとうしましょう。

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