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元気な男
元気な男

中途覚醒を改善させるための5つの方法

元気な男

夜中に何度も目が覚めてしまうことを、中途覚醒と言います。眠れないことを気にしすぎたり、リラックスしようと意気込んだりすると、かえってそのことがストレスになって眠れなくなってしまっている人も多いのではないでしょうか。

日々の生活の中で少し工夫するだけで、快適な眠りを手に入れることができます。中途覚醒を改善させるための5つの方法を紹介します。この中で自分に合ったリラックス方法を見つけたり、眠りのための環境が整っているかチェックしたりしてみてください。

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食事を見直す

悩む男

食事の内容や摂るタイミングを見直してみましょう。

朝食は、一日の活動のスタートの合図になるものです。心と身体の覚醒度を高めますし、脳のエネルギーを補給してくれます。睡眠中、脳は記憶の整理など活発に活動していますので、起きている時よりもエネルギーが消費されています。脳が一日の活動をしっかり始められるようにするためにも、朝食はきちんと摂ることが大切です。内容はよく噛むことのできる食事がおすすめですが、時間がない時は果物やジュース、シリアルバーなどを取り入れてエネルギーを取り込むようにしましょう。

夕食は、最低でも寝る2時間前までに終えるようにしましょう。また、腹八分目の量にしたり、アルコールはほどほどにしたりすることも大切です。夕食後のカフェイン摂取も避けましょう。寝る前には、気分を落ち着かせる効果があるカモミールティーなどをホットで飲むと、リラックス効果が得られます。

軽い運動をする

屋外での軽い運動や散歩、夕方の軽い有酸素運動がおすすめです。
朝の光の刺激は強力な生体リズムを調整してくれます。太陽を浴びることで、生体リズムが活動開始のタイミングにセットされます。午前中は覚醒度が十分でないので、強い運動は避けた方がいいです。ラジオ体操やゆっくりとした散歩がいいでしょう。
体の内部の体温が下がると眠くなります。運動をすると身体の表面の血行がよくなり、体の表面から体温が放散され、内部の体温も放散しやすくなります。日中や夕方に、少し早歩きの散歩や軽いジョギング、水泳など、軽く汗ばむ程度の有酸素運動を行うと、適度な疲労感やストレス解消の効果が得られて質の良い睡眠をとることができます。

毎日でなくても、週に2~3回の運動習慣を身に付けると、生活のリズムが整ってきます。無理に続けようということではなく、運動を楽しむ感覚で定期的に行うようにしましょう。

ぬるめのお湯に浸かる

入浴時に熱すぎるお湯に入ると、交感神経が興奮して逆に目が覚めてしまいます。40℃前後のぬるめのお湯にゆったり浸かると、身体の表面の血行がよくなり、身体の中の体温が放散されやすくなって、眠りやすくなります。

また、ゆっくりとお風呂に浸かることは、心身のリラックス効果もあります。リラックス効果のある入浴剤やアロマを使ってもいいでしょう。

眠る環境を工夫する

寝室の環境づくりも大切です。
照明については、寝る直前まで明るい光を浴びていると、目が冴えて眠りがよくないということがあります。寝室の照明を暗くしたり、間接照明を使ったりして、寝室の環境を工夫してみましょう。
また、テレビや携帯電話の光は思っている以上に強い光ですので、それらの光も見落とさないようにしましょう。

部屋の温度や湿度は、高くても低くても睡眠の質が悪くなります。質のよい睡眠をとるには、室温26℃くらい、湿度60%前後が最適です。室温が高すぎると、身体の内側の体温が下がり切らず、中途覚醒しやすくなります。室温が低すぎる場合は、身体の表面が収縮して体内の温度を維持しようとして、中途覚醒を引き起こしてしまいます。冷房や暖房のタイマーを使用する場合には、就寝2~3時間後まで快適な室温と湿度を維持するように設定するといいです。

睡眠改善剤を上手に使う

中途覚醒は、最初は一時的なものでも、ストレスが重なって症状がどんどん複雑になっていきます。薬には、その流れを早めに断つという働きがあります。
睡眠についての薬には、医師に処方してもらう睡眠薬や、薬局やドラッグストアで手に入る「睡眠改善薬」があります。睡眠改善薬は、寝つきが悪いとか、眠りが浅いなどの一時的な不眠症状を和らげるものであり、ずっと飲み続けるものではありません。医師に処方される睡眠薬と違って、覚醒を促すヒスタミンという体内物質の働きをブロックして寝つきをよくするという薬です。用法や用量を守って使えば、習慣性や依存性はありません。睡眠改善薬を上手に使って、眠りの悪い流れを断つことも一つの方法です。

自律神経にやさしい音楽
メンタル・フィジック
デラ (2007-07-25)
売り上げランキング: 256

まとめ:日々の生活を工夫して、中途覚醒を改善させよう

中途覚醒だけのことを考えて、眠りに集中するとかえってストレスとなって眠れなくなってしまいます。

日々の生活を少し工夫して、中途覚醒を改善できるようなことをできることから取り入れてみましょう。例えば、食事を見直したり、ぬるめのお湯に浸かったりなどが挙げられます。

ゆったりした気持ちで、中途覚醒を改善させるようにしましょう。

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