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つらい中途覚醒の症状と原因ごとの対策方法について

夜中

中途覚醒に対する対策としては、中途覚醒の原因がどのようなものかという点から対策を考えることが大切です。例えば、ストレスが中途覚醒の原因であれば、ストレスの解消をはかるとともに、セロトニンという神経伝達物質の分泌を促進させることなどが効果的です。本稿では中途覚醒に対する対策を原因に着目してまとめています。

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つらい中途覚醒の症状

満月

中途覚醒とは、睡眠中に目が覚めてしまう症状をいいます。中途覚醒は睡眠障害のひとつのタイプです。
中途覚醒は、入眠自体には問題がないものの、深夜に目が覚めてしまうタイプや入眠が困難な上に睡眠に入れても目が覚めてしまうタイプなど様々なものがありますが、いずれも非常につらい症状です。

中途覚醒の対策としてはその原因ごとに対策を考えることが大切になります。中途覚醒の原因ごとに対策を考えると以下のようになります。

中途覚醒の原因がストレスや生活リズムの乱れの場合の対策

中途覚醒はストレスや生活リズムの乱れによって生じることがあります。つまりストレスがあると、自律神経の働きが乱れてしまい、睡眠導入やリラックスをつかさどる副交感神経の働きが正常に行われなくなってしまいます(なお、ストレスは意識的なもののみならず、無意識的に蓄積されるストレスもあります)。

また、いわゆる昼夜逆転の生活を送ってしまっているなど生活リズムの乱れがあると体内時計のリズムが乱れてしまい、中途覚醒となってしまうことがあります。

これらのように精神的なストレスや生活リズムの乱れによって中途覚醒が起きてしまっている場合、中途覚醒を解消するための対策としてもっとも望ましいことは原因となっているストレスを解決したりや生活リズムの乱れを正すことでしょう。とはいえ、実際には急にストレスの原因を解決したり生活リズムを正しくすることは難しいことと言えます。

そこで、以下のような対策が効果的ということができます。

セロトニン・メラトニンの働きを促進させる

睡眠をつかさどる神経伝達物質としてセロトニン・メラトニンという物質があります。これらは表裏一体のもので、セロトニンが分泌されてから十数時間後にメラトニンに変化します。そして、メラトニンの量が増えると睡眠が促されますので、中途覚醒の対策として効果があることになります。

セロトニンの分泌を促すためには、朝(午前中)に太陽の光をたくさん浴びるということが大変効果的です。そのため、朝、太陽の光を浴びる習慣を身につけることが中途覚醒への対策として効果的ということになります。

具体的には朝ないしは午前中の早い時間にラジオ体操をすることなどが中途覚醒を解消するための対策としておすすめすることができます。

飲み物に配慮すること

神経を昂ぶらせてします飲み物を避けてリラックスすることができる飲み物を摂るということも中途覚醒の対策としては効果的です。つまり、カフェインの量を減らしてホットミルクやカモミールティ-などのリラックスすることができる飲み物を取るということが中途覚醒に対する対策としては効果的です。

またお酒にも注意する必要があります。中途覚醒の対策としてお酒は可能な限り控えることが良いということができます。お酒を飲むと睡眠中に血行が良くなってしまうので、体温が上がり中途覚醒の原因となります。

まずは、コーヒー・緑茶・お酒を控えてみるだけである程度、中途覚醒解消の効果があることもあります。

軽い睡眠薬の利用

軽い睡眠薬を試してみるということも中途覚醒への対策として効果があることもあります。
睡眠薬はかつては健康や精神に悪い影響を与えるというイメージがありましたがそれは既に過去のものと言っても過言ではないでしょう。

軽い睡眠薬を利用してみることも中途覚醒の対策としては効果があります。睡眠薬は心療内科などで処方してもらうことがおすすめです。

中途覚醒の原因が精神的な疾患である場合

中途覚醒の原因として、うつ病や統合失調症などの精神的な疾患がある場合があります。この場合には、精神疾患に対する対策を取ることが中途覚醒を解消するための対策となることになります。

精神的な疾患がある場合の対策としては精神科・心療内科の医師による薬物投与が中心となります。

中途覚醒の原因が精神的な疾患である場合には中途覚醒以外にも症状(例えばうつ病であれば気分の落ち込みなど)がありますので、他の症状とセットで考えて精神科等で診断を受けることが大切です。

まとめ:中途覚醒の対策のまとめ

以上、本文で述べました中途覚醒の対策をまとめますと以下のようになります。

  • 中途覚醒の原因が精神的なストレスや生活リズムの乱れである場合-対策としては、セロトニンの分泌を促すように朝に太陽の光を浴びること、カフェインやお酒を控えること、ホットミルクやカモミールティを試すことなどがおすすめできます。また軽い睡眠導入剤を利用することも効果的です。
  • 中途覚醒の原因が精神的な疾患である場合-対策としては精神的な疾患を治すための治療を受けることがポイントとなります

中途覚醒は非常につらい症状です。原因が仮に精神的な疾患ではなかったとしても一度は精神科や心療内科などで相談をされてみることがおすすめできます。

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