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健康重視!短時間睡眠でも疲労をばっちり回復するための4ステップ

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短時間睡眠を正しい方法で行うことは、あなたの人生を充実させる一つの重要な手段です。

なぜなら、1時間睡眠時間を短くすることができれば、1年で約15日分の自由な時間を手に入れることができるからです。短時間睡眠によって手に入れた自由な時間は、あなたがやりたいことをやることのできる価値のある時間になります。

しかし一方で、無理な短時間睡眠は心身に負担をかけ、病気や怪我の要因となる場合もあります。そのため、短時間睡眠を行う場合には、正しい方法で健康を第一に考えながら行うことが重要になります。

そこで、本記事では健康を第一に考えながら、短時間睡眠でも疲労をばっちり回復するための4つのステップについてご紹介していきます。

短時間睡眠に興味のある方は、是非本記事をご覧になって頂き、健康を保ちながら短時間睡眠を実行する方法を実践して下さい。

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健康的な短時間睡眠とは?

短時間睡眠を行う上で最も重要なことは、「健康を維持しながら無理のない範囲で短時間睡眠を行う」ことです。

一般に考えられている短時間睡眠とは、「気合いと根性で睡眠時間を短くして、それを体に無理矢理慣れさせる」ことでしょう。しかし、この方法では十分な睡眠の質を確保することができず、睡眠不足の症状を引き起こすことになります。

継続的に睡眠不足の状態が続いていると、病気や怪我のリスクが増加するだけでなく、鬱病や精神疾患にかかりやすくもなります。短時間睡眠は人生を充実させることを目的として行われるべきものであるため、健康に悪影響を与えることは目的に反します。

そのため、短時間睡眠を行う際には、「健康」を維持しながら睡眠時間を可能な分だけ短くしていくという方法をとることが大切です。以下で、具体的に見ていきましょう。

健康を損なう短時間睡眠

気合いと根性を合い言葉にして短時間睡眠を行った場合、あなたは睡眠不足の状態になり、心身に大きな負担をかけ健康を損なう結果になってしまいます。

なぜなら、睡眠は日常で蓄積されたあなたの心身の疲労を取り除くための重要な活動だからです。十分な睡眠が確保されていなければ、心身に疲労が蓄積されていき、思考力の低下や鬱病になるリスクの増加、免疫力の低下などの影響が生じてしまいます。

継続的な睡眠不足に陥ると、あなたは次のような症状を経験するでしょう。

  • 毎日の疲れがとれず身体が重い
  • 集中力が欠けて色々なミスをする
  • 居眠りをしてしまう
  • 小さなことでイライラしてしまう
  • 肌が荒れる
  • 記憶力が著しく低下する
  • 思考力が著しく低下する
  • 食欲の制御ができず肥満になる
  • 気分が落ち込みやすく不安に駆られやすくなる
  • 鬱病になるリスクが高い
  • 高血圧になるリスクが高い

このように、無理な短時間睡眠はあなたの心身の健康を損なう危険性があります。実際にやってみたとしても、継続的な短時間睡眠の習慣をつけることは難しいでしょう。

そのため、短時間睡眠を行う際には、「健康を維持しながら行う短時間睡眠の方法」を実行することが大切になります。以下で、詳しく見ていきましょう。

健康を維持しながら行う短時間睡眠

健康を維持しながら行う短時間睡眠とは、「睡眠の質を上げて睡眠時間を無理のない範囲で短くしていくこと」です。

なぜなら、睡眠の質を上げることで、時間あたりの睡眠の効果が上がり、その結果必要となる睡眠時間を短くすることができるからです。

睡眠の質を上げることで、あなたに必要な睡眠時間が短くなります。そしてその上で、あなたの健康に影響を及ぼさない睡眠時間を体系的に把握していくことで、健康を維持しながら短時間睡眠を実践して習慣にすることができるのです。

短時間睡眠を習慣化することができれば、一日の中で自由に使うことができる時間が増えます。それは、あなたの人生の時間を増やすことと同じ意味であり、あなたの毎日を充実させるために非常に重要な意義を持つことになるでしょう。

睡眠が疲労を回復させる仕組みとは?

ここで少し視点を変えて、睡眠が疲労を回復させる仕組みについて考えてみましょう。睡眠は浅い睡眠である「レム睡眠」と深い睡眠である「ノンレム睡眠」の2つの睡眠によって構成されています。

睡眠の深さ
  • レム睡眠:浅い睡眠のことであり、脳は覚醒していて活発に動いている
  • ノンレム睡眠:深い睡眠のことであり、脳の活動は非常に穏やかになり休息している

レム睡眠は、睡眠全体の20%程度の割合で出現し、記憶の定着・整理感情の調整の役割を担っています。脳が活動しているため、レム睡眠の時間帯に人は夢を見ていると言われています。

ノンレム睡眠は、睡眠全体の80%程度の割合で出現し、またその深さに応じて4レベルまで段階分けされています。より深い睡眠である3、4レベルのノンレム睡眠では、脳の活動は非常に穏やかになり、体温や消化器官を始めほぼ全ての生理的機能が沈静化していき、心身の休息をとっています。

睡眠は、あなたが起床するまで、レム睡眠とノンレム睡眠を1セット90分として繰り返されていきます。就寝直後3時間に最も深い睡眠が現れ、その後時間の経過と共に浅い眠りの割合が増えていきます。

あなたの疲労や精神的ストレスは、このような睡眠の仕組みにより毎日解消されているのです。そのため、短時間睡眠を行う際には、「睡眠の質」を上げて単位時間あたりの睡眠の効果を引き上げると共に、その上であなたの健康に必要な「睡眠時間」を体系的に探していくことが必要になるのです。

次の項では、健康を維持しながら短時間睡眠を行うための具体的な方法について見ていきましょう。

健康的に短時間睡眠を行うために必要なこと

ここまで何度も紹介してきたように、短時間睡眠を行う際には、「あなたの健康を維持しながら無理のない範囲で短時間睡眠を行うこと」が最も重要になります。健康を保ちながら睡眠時間を短くすることで、あなたの毎日に自由な時間が生まれ、人生を充実させていくことができるのです。

そして、健康を維持しながら短時間睡眠を行うためには、次の4つのステップを順に実行していくことが必要になります。

  1. 熟睡するための準備をする
  2. 熟睡した状態を維持できるように睡眠環境を整える
  3. 体内リズムを整える
  4. 必要な睡眠時間を把握する

では、一つ一つ具体的に見ていきましょう。

熟睡するための準備をする

健康的な短時間睡眠を行うためには、まず熟睡するための準備を行うことが重要になります。

なぜなら、短時間睡眠を行うためにはまず睡眠の質を上げることが必要になり、睡眠の質を上げるためには熟睡することが欠かせないからです。

熟睡するための準備を行うことで、あなたは睡眠直後3時間に現れる最も深い睡眠をしっかりと深くとることができます。この最初の3時間の睡眠を深くとることができれば、短時間睡眠であってもしっかりと心身の疲労を回復させることができるのです。

では、熟睡するための準備の具体的な実行方法について、下記で詳しく見ていきましょう。

リラックスする

熟睡するための準備の中で最も重要なことは、あなたの心身をリラックスした状態にすることです。

なぜなら、あなたの心身がリラックスした状態にすることで、布団やベッドに入ってすぐにストンと深い睡眠におちていき、そのまま熟睡することができるからです。

私達の脳は、起きて活動している時は覚醒した状態になっていますが、睡眠をとっている時はとてもリラックスした状態になっています。そのため、このリラックスした状態に就寝前に近づけることで、寝つきが良くなるだけでなく、何の障害もなく深い睡眠に入っていくことができるようになるのです。

心身をリラックスさせるためには、次の行動を実践することが必要です。

  • 晩ご飯は少なめで、何回も噛んで食べる
  • 38〜40℃程度のぬるま湯に、20分程半身浴する
  • モーツァルトやヒーリングミュージックなどを小さな音でかけてみる
  • 寝る1時間前ぐらいには光の刺激の弱い間接照明に切り替える
  • ホットミルクやココアなどを飲む
  • 寝床でゆっくりとストレッチをする

これらの行動を行うことで、あなた心身は少しずつリラックスモードになっていきます。是非これらを習慣化して、寝つきやすく、熟睡しやすい状態になるようにしていって下さい。

熟睡を妨げる6つの要因を遠ざける

熟睡するためには、リラックスすることが大切です。リラックスするためには、上記で紹介した方法を実践すると共に、あなたの脳に強い刺激を与える要因を遠ざけることが大切になります。

なぜなら、リラックスした状態であっても、強い光や音の刺激をあなたの脳が受け取ることがあれば、再びあなたの脳は覚醒して活動してしまい、リラックス状態が解除されてしまうからです。

例えば、就寝直前までスマートフォンやPCの光などの強い刺激を受け取っていると、寝つきが悪くなったばかりか、朝起床した時に寝た気がしないという感覚になることがあります。これは、脳がリラックスした状態で就寝できず、深い睡眠をとることができなかったからです。つまり、熟睡をするためには、あなたに刺激を与えるものについて理解し、それを遠ざけておくことが重要になります。

熟睡を妨げる要因を遠ざけるために、次の6つの行動を実践しましょう。

  • 就寝前の4時間は食べ物を食べない
  • コーヒーや紅茶など、カフェインを含む飲み物をとらない
  • 部屋を静かにする。騒音等ある場合はカーテンや耳栓などで工夫する
  • TV、スマートフォン、PCは就寝1時間前には全て電源を切る
  • 寝酒はしない。アルコールは脳を麻痺させ、深い睡眠を妨げる
  • 仕事、勉強、考え事など、頭を使う活動をしない

ここまでで、熟睡するための準備を整えることができました。熟睡する準備を整えることができれば、短時間睡眠であっても十分に心身の疲労を回復し、毎日を健康的に過ごすことができるようになります。

熟睡を維持するために睡眠環境を整える

短時間睡眠でも疲労を回復させるためには、睡眠環境を整え、寝ている間も熟睡を維持できるようにすることがとても重要です。

あなたが起きている時に感じる「部屋が暑い」や「うるさくて寝れない」などの感覚は、あなたが寝ている時も同様に感じています。そのため、熟睡を得るためには、これらの睡眠環境を睡眠に適切な状態に整えておくことが必要になります。

睡眠環境を整えることで、あなたは睡眠中も快適に過ごすことができ、短時間睡眠でも十分に疲労を回復させることができるようになるでしょう。

では、早速睡眠環境を整える具体的な方法について見ていきましょう。

寝室環境を整える

寝室環境の主な要素は、室温、湿度、音、光です。これらの各要素を睡眠に最適な状態に整えることで、身体がリラックスしている状態を保つことができ、深い睡眠を味わうことができるようになります。

光のまぶしい部屋では寝にくいように、また暑苦しい部屋でも寝にくいように、寝室の環境は快適な睡眠と深い関係があるのです。

寝室環境の要素の最適な状態は以下の通りです。

  • 室温:夏は26~28℃、冬は18〜23℃が最適な室温だとされています。換気やクーラーを利用し、就寝前後1〜2時間はこの室温を保てるように工夫しましょう。
  • 湿度:睡眠に最適な湿度は50%前後だとされています。クーラーの除湿機能や加湿器を利用して、この湿度を保てるようにしましょ。
  • :睡眠には図書館のような静けさが必要で、それは意識のない睡眠時でも同じです。厚手のカーテンや耳栓をするなど、大きな音がある場合は対策を施しましょう。
  • :睡眠時も光による刺激はないことが理想です。部屋は真っ暗にしておくと、より熟睡しやすくなります。どうしても光が差し込んできてしまう場合は、アイマスクを利用すると光の刺激を避けることができます。

あなたの現在の寝室環境をチェックし、上記の最適な状態に整えていくことでより快適な睡眠を維持することができ、短時間睡眠で毎日を充実させていくことができるようになります。

自分に合っている寝具を使う

ベッドや枕などの寝具に関しては、なによりも「あなたに合っている寝具」を利用することが重要になります。

なぜなら、あなたに合っている寝具を利用していれば、睡眠している時の体の状態を負荷の少ない快適な状態に保ち、睡眠に没頭することができるからです。しかし、反対にあなたに合っていない寝具を利用していると、体に余計な負荷が掛かり、肩こりや腰痛、首のハリや頭痛といった症状を引き起こしてしまいます。

寝具を選ぶ際には、主に次のポイントに気をつけて、専門家に相談しながらあなたに合う寝具を選ぶようにしましょう。

  • :高さ、素材、形状が重要。寝つきの良さや頭痛などに特に影響がある。
  • ベッド・布団:反発力と大きさが重要。腰痛や肩こりなどに特に影響がある。

あなたに合う寝具を利用することで、より質の高い睡眠をとることができ、健康的な短時間睡眠を実現することができます。人生の3分の1〜4分の1を一緒に過ごす寝具ですので、十分に時間とお金をかけて、あなたに合うものを選ぶようにしましょう。

特に枕選びに関してより詳細な情報について知りたければ快眠できる枕を選ぼう!あなたを快眠に導いてくれる快眠枕を選ぶ方法にて詳しく紹介していますので是非参考にしてみて下さい。

体内リズムを整える

健康的な短時間睡眠を行うためには、体内リズムを整えることも欠かせない重要なポイントです。

なぜなら、体内リズムを整えることで、日中の時間帯はあなたの脳も覚醒していてより効率的に過ごすことができ、就寝する時間帯になると自然な眠気が促され深い睡眠におちていくことができるようになるからです。

夏休みや連休の間に生活習慣を乱していると、夜はなかなか眠れないのに昼は異常なまでに眠気が襲ってくるというような状態になることもあります。これは、あなたの体内リズムが乱れ、昼夜逆転の現象が起きてしまっているからです。

短時間睡眠を行うためには、体内リズムを整え、自然な眠気が促されるようにすることが必要です。それでは、体内リズムを整える具体的な方法について見ていきましょう。

朝起床したら太陽の光を20分以上浴びる

体内リズムを整える最も重要なポイントは、朝起床した時に20分以上太陽の光を浴びることです。

なぜなら、私達の体内リズムは25時間周期になっていますが、朝の太陽を光を浴びることで体内リズムがリセットされ、その日に合わせたリズムで生活することができるからです。
また、朝の太陽の光を浴びることで、次のようなメカニズムで自然な眠気が促されます。

  • 朝太陽の光を20分以上浴びることで、セロトニンという脳を覚醒するホルモンが分泌される。このホルモンにより、日中の時間帯をより活力に溢れた状態で過ごすことができる。
  • セロトニンが分泌されてから、約14〜16時間後にメラトニンという眠りを促すホルモンが分泌される。就寝する時間帯は、メラトニンが分泌されてから3時間以内が良いとされている。
  • 朝6時に起床して太陽の光を浴びれば、20〜22時の時間帯にメラトニンが分泌され、その後3時間以内に自然な眠気が促されていく。

このように、朝起床した時に20分以上太陽の光を浴びることで、あなたは日中を活力と
共に過ごすだけでなく、就寝する時間帯に自然な眠気を得ることができるようになります。健康的な短時間睡眠をおこなうためには、この自然な眠気を得るということが欠かせません。

あなたの健康を維持できる短時間睡眠の時間を探す

健康的な短時間睡眠を行うためには、あなたの健康を維持することのできる睡眠時間を体系的に探していくことが重要になります。

なぜなら、必要な睡眠時間は人によって異なり、よって短時間睡眠の定義も人によって異なるからです。一般的な4時間や5時間といった短時間睡眠ではなく、あなたにとっての短時間睡眠を目指すという考え方が非常に重要になります。

もしもあなたとって無理な短時間睡眠を続けてしまった場合、身体に無理な負担が蓄積され、心身の健康を損なってしまう可能性があるのです。

大切なことは、あなたにとっての短時間睡眠体系的に探していくことです。あなたにとっての短時間睡眠を把握することで、今までと同じように健康で、今までよりも長い時間毎日を充実して生きることができるようになるのです。

では、次の項であなたの短時間睡眠を体系的に探す具体的な方法について見ていきましょう。

あなたにとっての短時間睡眠を体系的に探す

あなたにとっての短時間睡眠を探すに当たっては、記録を取りながら体系的に探していくということが非常に重要です。

なぜなら、短時間睡眠を行うにあたっては健康を維持することが最も重要なことであり、睡眠時間と健康の関係性を記録をとりながら最適な状態を見つけていくということが欠かせないからです。

あなたの健康を維持することのできる短時間睡眠を探すために、次のステップを実践して下さい。

  1. まず、ここまでご紹介した方法を実践し、深い睡眠をとれるようにする
  2. 次に、睡眠の90分サイクルを参考に、起床する時間帯を決めて毎日同じ時間に起床する
  3. 朝起床したら、就寝時間、睡眠時間、目覚めの良さ、熟睡度を記録する
  4. 1日が終わったら、日中の活力の具合を記録し、前日の就寝時間から15分刻みで就寝時間を変えていく
  5. 日中の活力の具合と睡眠時間の関係性から、あなたに必要な睡眠時間を体系的に探していく

あなたが起床しやすい時間帯は、脳が覚醒しているレム睡眠の時間帯です。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します。そのため、15分程度の感覚で睡眠時間をずらすことであなたのレム睡眠の時間帯を探し当てることができます。

レム睡眠を探し当て、気持ちよく目覚めることができたのにも関わらず日中に眠気が襲ってきたり思考力が低下してきた場合は、睡眠の「長さ」か「深さ」が足りていないということになります。その場合は、まずこれまでの方法を再度実践して睡眠の質を上げ、それでも足りない場合は睡眠時間を長くするように検討することが必要です。

これらの方法を実践することで、あなたにとっての短時間睡眠を実現することができ、より充実した毎日を送ることができるようになります。

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: 4,903

まとめ:短時間睡眠は自分に無理のない範囲で行おう

本記事では、短時間睡眠でも疲労をばっちり回復させるための4つのステップをご紹介してきました。最後に、4つのステップをもう一度確認してみましょう。

  1. 熟睡するための準備をする
  2. 熟睡を維持するために睡眠環境を整える
  3. 体内リズムを整える
  4. あなたにとっての短時間睡眠を体系的に探す

あなたにとっての短時間睡眠を実現できれば、毎日の時間を長くすることができ、より人生を謳歌できるようになります。是非本記事を繰り返しチェックしながら、健康的な短時間睡眠を実現できるように挑戦していって下さい。

スポンサーリンク

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