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食後の眠気を解消しよう。食後の眠気の主要な2つの原因と解消方法

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「昼食の後は急に眠くなってしまって仕事が手につかない…」「お昼の後は頭がぼーっとしてしまって会議どころじゃない…」あなたはこのような経験をされたことはないでしょうか?

午後の眠気と昼食には大きな関係があります。昼食後の眠気の主な原因は、「食べ過ぎによる胃への過剰負荷」と「膵臓の疲弊による血糖値の乱高下」です。

本記事は、この2つの眠気を引き起こす原因について、それぞれ解消方法をご紹介していきます。是非参考にして頂き、昼食後の眠気を解消して下さい。

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1.食後の眠気の原因と対策方法

食後の眠気の原因は、主に以下の2つです。

  • 食べ過ぎ等による胃への過剰負荷
  • 膵臓の疲弊による血糖値の乱高下

それぞれの原因について、眠気を引き起こす理由と、眠気を解消する方法について、次の項目から見ていきましょう。

1−1.食べ過ぎによる眠気

食べ過ぎ等による胃への過剰負荷は、消化器官へ血液が集中する要因となり、脳への血液の循環が減る理由となります。脳への血液の循環が減ることにより、脳全体の活動が穏やかになり、眠気が促されるのです。

胃への過剰負荷による眠気は、次の流れで起こります。

  • 胃の消化能力を越えた量の食べ物が、器官に入ってくる
  • 通常のペースの消化では間に合わないため、消化機能を強化しようとする
  • 強化するためには、エネルギーとなる血液や熱が必要になる
  • 消化器官へ血液が集中していく
  • 脳への血液循環が少なくなる
  • 脳の活動が穏やかになり、眠気がくる

胃への過剰負荷による眠気を解消するためには、次の行動をとることが効果的です。

  • 腹八分目に抑える:消化する絶対量を減らす
  • よく噛んで食べる:消化しやすくする
  • ゆっくり食べる:一度に消化する量を減らす
  • 水分をあまり取らない:消化液をうすくしない
  • 自然食を食べる:消化しやすいものを食べる

食べ過ぎ等による眠気は、上記の点を気をつけることで、ある程度解消することができます。

1−2.血糖値による眠気

食後は血糖値が上昇します。食事によって摂取されたブドウ糖は、インシュリンというホルモンの一種によって細胞に取り込まれ、エネルギー源となります。しかし、何らかの原因でインシュリンを分泌する膵臓(すいぞう)が疲弊している場合は、インシュリンの分泌量のコントロールがきかず、そのことが要因となって低血糖や高血糖の症状になります。この低血糖及び高血糖によって、昼食後の眠気が引き起こされている場合があります。

膵臓が正常に働いている場合は、食後の血糖値は次のように動きます。

  • 血糖値は食後緩やかに上がり、3~4時間後にもとの値に戻る
  • 空腹時の血糖値は80~110mg/dL未満が正常
  • 食後2時間以内の血糖値は140mg/dL未満が正常
  • 膵臓がインシュリン分泌のコントロールを失っている場合、この食後の血糖値の数値より大幅にずれる

膵臓を疲弊させている原因には、次のようなものがあります。

  • 人工甘味料が多く含まれている食品ばかりを摂取している
  • 加工食品を多く摂取している
  • スナック菓子や清涼飲料水、甘いものなど糖分が過剰に多い食品を多く摂取している
  • 白米や白いパンなどの炭水化物を多く摂取している

現代は加工されている食品がほとんどで、意識をしないうちに過剰な糖分の摂取をしている場合があります。日常的な過剰な糖分の摂取は、あなたの膵臓を疲弊させ、インシュリンの分泌コントロールを乱してしまう原因になります。現在、あなたが上記の点に覚えがある場合、食後の血糖値により眠気が発生している可能性があります。

また、食後の低血糖や高血糖は、眠気だけでなく、急なイライラや激しい動悸、急激なだるさ、頻尿や異常なのどの乾きの原因にもなります。あなたがこのような症状に当てはまっている場合、次の行動をとって改善することが大切です。

  • 食べるものを、玄米や玄米パンなどの加工前の食品に切り替えてみる
  • 昼食と夕食は、炭水化物と糖質を抑える食事を3週間程度続ける
  • 食事の最初に繊維質の多い野菜を食べ、血糖値の上昇を緩やかにする
  • 食後の運動を習慣づける
  • スナック菓子や清涼飲料水を3週間摂取しない

これらの行動を3週間継続して続けることで、膵臓の疲れをとり、インシュリンの分泌量を正常に戻すことができるでしょう。また、これらの行動によっても食後の急激な眠気が改善されない場合は、専門の病院を訪ねてみることも大切です。

まとめ

ここまでで、食後の眠気を解消するための方法についてご紹介してきました。食後の眠気は、主に「食べ過ぎ等による胃への過剰負荷」と「 膵臓の疲弊による血糖値の乱高下」が原因となっています。あなたに思い当たる点があれば、是非本記事を参考にして頂き、原因を解消して下さい。

食後の眠気は、あなたの能力を阻害する要因の一つです。是非、本記事を活用して食後の眠気を防ぎ、充実した毎日にしていって下さい。あなたの午後の活力に、本記事が少しでもお役に立てれば幸いです。

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