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枕選びのポイントはここにあった!横向き寝が楽になる枕選び

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枕を選ぶ時、ほとんどの人が仰向きを基準に枕の高さを選ぶと思います。そして横向きになるたびに、枕を折ったり、枕の下に手を入れたりなどしているようです。そのたびに眠りは浅くなり、首や肩にも違和感が生じてしまいます。本当は横向きも考慮して枕選びをしないといけないのです。

こちらでは、横向き寝が楽になる枕選びをご紹介します。

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枕と横向き寝

枕の役割

笑顔

枕は首と敷布団の間にできる隙間を埋める役割をします。隙間を埋めることで強く圧迫される部位がなくなります。良い枕の条件は、高さ調節ができることと、枕の中材が頭部と頸部の形通りにくぼむことができ、さらに中材が偏らない構造であることです。自分に合う枕を選ぶ上で大事な要素として、後頭部の出具合い、首の長さや頭の重さが挙げられます。さらに寝る時の姿勢や体の状態、敷布団なども関係してきます。

合わない枕

枕が合わないと頸椎に負担がかかり、神経系統や筋肉の血行障害が生じ、肩こり・頭痛・腰痛を引き起こすことがあります。人は寝ている間に、平均20~30回程度の寝返りを打ちます。寝返りは、体の下側になっている部分のうっ血や、発汗などによる蒸れを防ぐために行います。そのため枕は睡眠中の寝返りに対応し、仰向け寝・横向き寝のどちらにも対応することが必要です。しかし選ぶ際には仰向けを前提に選ぶことが多いです。これが合わない枕のそもそもの原因になっています。

枕の高さ

枕は、高すぎても低すぎても、身体の調子を悪くします。

枕が高すぎると、首や肩の筋肉に負担がかかり、のども圧迫されてしまいます。そのため、目覚めたときに首の痛みや肩こりを感じたり、眠っている間にイビキをかいたりします。さらに、高すぎる枕を使うと、仰向けの姿勢が辛くなるので、横向きの姿勢が増えます。横向きでないと眠られない人は、枕が高すぎる可能性があります。

また枕が低すぎると、首の骨の自然なカーブがなくなり、首の痛みや肩こりが起こります。また、頭が心臓より低い位置になるので、頭や顔の血液の循環が悪くなります。そのため、朝に顔がむくみやすくなります。

横向き寝向きの枕

体型によっても異なりますが、仰向け寝と横向き寝では、最適な高さが異なります。ほとんどの人にとって合う枕の高さは仰向きは低め、横向きは高めとなります。横向き寝時には、背骨をまっすぐに保てる枕を使用することが大事です。また、肩や腰などの負担も考慮して、抱き枕を使うことも考慮すると良いでしょう。普通の横向き寝だと、上になった側の重みが、下側の肩や腰などに集中してしまうのですが、抱き枕によってかなり分散されます。

横向き寝のメリット

横向き寝の利点としては、以下があげられます。

いびきやSASの改善
気道が狭められない為、いびきや睡眠時無呼吸の症状が改善が期待できます。この治療に勧められるうつぶせ寝より楽にできます。

呼吸が楽になる
自然と鼻で呼吸が出来、呼吸が楽になります。これによって副交感神経も活発になります。

安眠効果
背中が圧迫されないことで副交感神経が働きやすく、安眠を誘う効果があります。

横向き寝のデメリット

永く同じ横向き寝をしていると、枕が頬を押さえ、顎関節を圧迫し顎関節症を起こしたり、歯並びを悪くする可能性があります。

横向き寝にオススメの枕

横向き寝向けの枕としては、頭の沈み込みをできるだけ抑える事と、睡眠時の寝返りを容易にできるように工夫されたものを選ぶ必要があります。

人気の横向き寝枕

ソフトタッチのメモリーフォーム層が、頭や首、肩にフィットし、優れた柔軟性と、安らぎを提供します。また、独自のシェイプと、三日月形のカットアウトが頭と首を支え、肩や腰の緊張や痛みを取り除く、仰向け、横向き寝の両方に対応できる、理想的な枕です。

特に横向き寝する方におすすめ!パイプの抜き差し高さ調節可能で、横向き寝ゾーンのみ、丸型ウレタンシートでの高さ調節も可能です。また、両サイドのマチを高くしているので、横向き寝時の高さが安定します。側生地にはコラーゲン加工を施しているのもうれしい心遣い。

併せて使いたい抱き枕

パウダービーズの優れた流動性とスパンデックス生地の高い伸縮性との相乗効果で、色々な寝姿勢に合わせて変形し体圧分散を促し、身体への負担を減らします。独自のフォルムがどんな寝姿勢でもフィットし、横向き寝やうつぶせ寝の際のポジションを安定させます。

高級素材(2WAYトリコットライクラ)とグレードの高い中身(高級ポリエステルシリコン)の黄金律を究極まで高めることにより至高の触感と弾力を実現。かなりお値打ちの価格です。

まとめ:横向き寝の枕の選び方

横向き寝向けの枕としては、仰向き寝よりも工夫されたものを選ぶ必要があります。また、肩や腰などの負担から抱き枕も考慮すると良いでしょう。おさらいしておきましょう。

  • 背骨をまっすぐに保てるもの
  • 高さ調節ができるもの
  • 枕の中材が頭部と頸部の形通りにくぼむことができるもの
  • 中材が偏らない構造
  • 抱き枕を使うことも考慮

この記事を参考に、良い睡眠を手に入れてくださいね。

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