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寝る馬

短い時間でもしっかり寝たい人のための短時間睡眠のコツ

寝る馬

短時間睡眠は睡眠時間を調整することと短い昼寝をとることがコツということができます。短時間睡眠であっても、睡眠中のホルモンの働き、昼寝には高度な脳を休息させる効果があることなどに注意することで、効率的な睡眠を確保することができます。忙しい中でも効率的な短時間睡眠をとることで、健康の維持は十分に図ることができます。

本稿では、短時間睡眠を取るためのコツについてまとめています。短時間睡眠のコツにご興味ある方にご参照いただければ幸いです。

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短時間でもよく眠りたい

時計

睡眠時間に関する実験にある実験によれば、睡眠時間は夜7時間程度を取るのが健康には非常に良いとされます。しかし仕事や勉強、家事や育児が忙しいなどの理由から短時間睡眠となってしまいがちなのが現代人です。

好んで睡眠不足となる方はいないでしょう。可能であればゆっくりと睡眠を取りたいのがどの方も本音であると思われます。しかし、実際には忙しさのために短時間睡眠で済まさなければならないという現実があります。
そうであるならば、短時間睡眠でも良質な睡眠をとることができるようにするコツがあれば良いということができます。短時間睡眠のコツとしてはどのようにすれば良いのでしょうか。

短時間睡眠のための様々なコツ

短時間睡眠を上手に取るためには以下のような点に配慮して睡眠をとることがコツです。

短時間睡眠のコツ1・睡眠時間の工夫

短時間睡眠を上手に取るためのコツとしては、まず、睡眠時間を調整することが重要です。具体的には、睡眠時間を午後10時から午前2時までの時間を睡眠時間にあてることが短時間睡眠のコツです。この午後10時から午前2時までの時間帯は成長ホルモンという脳内物質の分泌が非常に良く、短時間睡眠をとる場合にはこの時間帯を睡眠時間とすることだけで睡眠効率は著しく向上します。

また、短時間睡眠をとるためには睡眠リズムも把握して睡眠時間を取ることがコツです。つまり、人間の睡眠時間のリズムは90分周期となっていますので、短時間睡眠の場合であっても3時間から4時間半という時間を考慮して短時間睡眠をとることで睡眠の質が向上します。そのため、眠る時間と起きる時間を計算して3時間や4時間半とすることが効果的な短時間睡眠のコツです。

この両者を組み合わせ、午後10時から午前2時半まで眠るという方法などが1つの短時間睡眠のコツとしておすすめすることができます。

短時間睡眠のコツ2・昼寝のすすめ

短時間睡眠のコツとしては、次に、昼間に短時間睡眠をとるという方法がおすすめできます。つまり、昼寝をすることが短時間でも効率的な睡眠をとるためのコツです。昼寝といっても、昼間に2時間3時間と長時間眠ることは必要ではありません。むしろ、長時間の昼寝は睡眠リズムを乱してしまい、健康には悪影響です。昼寝はあくまでも短時間睡眠とするのが上手な「昼寝のコツ」ということができます。

具体的には昼食のあとなどに15分程度の短時間睡眠をとることが健康のためのコツです。
15分程度の短時間睡眠は健康維持のためにも非常に良いものとされます。昼間に短時間睡眠をとることが健康のためには非常におすすめできる方法です。

昼寝をうまく活用するコツとしては、仕事のあとにご自身の自由な時間を確保することが重要です。仕事の場合、お昼休みであってもなかなか自由に時間をとることができないという方も少なくないかと思われますが、ご自身の「昼の隠れ家」として15分程度誰にも邪魔をされない場所を見つけておくことが昼寝をうまくするためのコツです。

その他の短時間睡眠のコツ

その他の短時間睡眠のコツとしては、以下のような方法を上げることができます。

まず、短時間睡眠を取るためには、コーヒーや緑茶(特に玉露入り)などのカフェイン入りの飲料の摂取を控えることがコツです。ご存知のとおりカフェインには強い覚醒効果があります。そのため、仕事中や夕食時にお茶やコーヒーなどのカフェインの摂取を控えることがコツです。飲み物は、寒い季節であればお白湯・ハーブティーなどがおすすめできます。夏ならば、麦茶などがミネラル補給の観点からも良いということができます。このように飲み物配慮することも短時間睡眠のコツです。

また、短時間睡眠を確保するため、眠り過ぎないよう複数のアラームなどを用意しておくことも短時間睡眠のコツということができます。

短時間睡眠のコツについてのまとめ

以上本文で述べました短時間睡眠のコツについてまとめると以下のようになります。

  • 短時間睡眠のコツとしては睡眠時間を工夫されることがコツになります。具体的には午後10時から午前2時までのあいだに睡眠をとり、その間に3時間か4時間半を睡眠時間と設定することがコツとしておすすめできます
  • お昼に15分程度の短時間睡眠を取ることも短時間睡眠の効果を高めるコツです。つまり、昼寝がおすすめできます。昼寝のためにはご自身一人の空間を見つけることがコツです
  • コーヒーなどのカフェインを避けることや目覚ましを用意しておくことも短時間睡眠とするためのコツです

短時間睡眠のコツを実践されて、短時間睡眠でも効率的な睡眠を取られることを願っています。

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