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疲れている男
疲れている男

疲れてるのに眠れない!?月曜日から元気一杯に活躍するための快眠テクニック

疲れている男

疲れているのに眠れない。平日はデスクワークが続いていて、土日もゆっくり休んだはずなのに、なんだかいつもベットに入ると目が冴えてしまう。こんな経験ある人は少なくありません。

「疲れているのに眠れない」ことは、女性の方にとっては美容にも悪いし健康にも悪く、神経質に寝ようとすればするほど眠たくなくなってしまったりもするものです。

あまりにもひどい時には、夜は眠くてたまらないのに、お昼時には疲れがひどくて眠くてたまらない状態になってしまう……なんてこともあります。ここでは疲れているのに眠れない時、その疲れの「原因」と快眠を得るための対処法を説明いたします。

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原因不明の疲れの原因―オーバーワークとストレス―

悩む男

ハイキングや水泳など、肉体的な疲労に心当たりがある場合もあるでしょうが、「疲れている原因におもいあたる節がない」という方も多いのではないでしょうか。

これが慢性化した症状は慢性疲労症候群と呼ばれ、社会生活にも甚大な影響を及ぼします。専門の医療機関もできましたが、本当に原因不明で長期化するケースもあります。

しかし、多くは杞憂だったり精神的な理由、あるいは生活習慣上の問題を抱えている場合もあります。健康診断を受けることで判明することもありますので、健康診断はこまめに取りましょう。

代表的な理由は慢性化したオーバーワークとそれにともなうストレスです。とくにオーバーワークは習慣化してしまうと自分の肉体的な適正な仕事量がわからなくなってしまうことがあります。デスクワークにおける睡眠時間を削るほどのオーバーワークは過労死のおそれもあります。オーバーワークにともなうストレスは睡眠時に大きな心理的負担となります。

また、ストレスによる過食や拒食などによる栄養の偏りによって睡眠障害が起きている場合もあるので、注意が必要です。

疲れの原因になりうる食事の仕方

疲れているのに眠れない場合、食事がその原因かもしれません。

まず食事と睡眠との関係は、血糖値と深い関係があります。疲れていると感じる場合には低血糖を起こしている可能性があります。クラッカーとトーストのような朝食しかとっていない場合、日中に眠たくなってしまうことがあります。卵とオレンジ、バナナのようなものを取るだけでも日中の眠気が軽減されます。

また、脂肪分の多い食事をとっていると日中に眠くなりやすくなります。肉食動物は草食動物に比べて睡眠時間が非常に長いのもそのせいです、タンパク質や炭水化物の摂取は眠気と関わりがないので、ややヘルシーに感じる食事に変えることも効果的でしょう。

そして十分な水分の摂取も必要です。カフェインやアルコールが入っていない普通の水をこまめに飲むようにしましょう。睡眠の直前に大量に水を飲むと、夜中にトイレに立ちたくなってしまいます。

不眠の心理的原因を減らす一工夫

疲れているのに眠れなく症状は女性に多く見られます。特に重たい責任のある仕事についている女性は、「アドレナル・ファティーグ」(副腎疲労)と呼ばれるホルモン異常を起こしている可能性があります。

朝起きるのが辛い、疲れがとれない、息切れがする、味の強いものが食べたくなる、昼間にボンヤリしてしまい、夕食後に元気になるなどの症状が代表的なおのですが、激しい咳をともなう気管支炎や喘息などの発作が原因で引き起こされることもあります。

このようなアドレナル・ファティーグは自覚症状は多くても検査をしなければわかりません。最近では日本でもこれらの検査を受けることができる医療機関が増えてきました。
ストレスは些細なことでも大量に積み重なっていくと大きなものになり、アドレナル・ファティーグの原因になります。

これの治療は、副腎に負担がかからない生活習慣を続けていれば、軽度ならば六ヶ月ほど、長くても一年ほどで回復することができます。また、食生活に注意を払うことでも症状を緩和することができます。ファストフードや加工食品、お菓子ばかりを大量に摂取する生活をしていることはよくありません。

食生活においても、脂肪やタンパク質、炭水化物を適切にバランスよくとることが重要です。

スライヴ(THRIVE) 首もみマッサージャー オレンジ MD-400(D)
スライブ (2012-05-01)
売り上げランキング: 121

まとめと対処法

疲労で眠れない場合には、心理的な原因から始まる様々な身体的な機能障害が起きている可能性があります。

とくに女性の方は慢性疲労症候群、あるいはアドレナル・ファティーグと呼ばれる副腎疲労にかかっている可能性があります。そのような症状が続く場合には、あるいはその予防のために食生活を改善することをおすすめします。

また、アルコールやカフェインなどの過剰摂取はよくないのですが、バテや寒気などを伴う場合には薬用養命酒のような体を温める効果がある薬用酒の服用が効果的な場合があります。健康的な生活をすることで、ゆっくり眠れる体を作りましょう。

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