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時差ぼけをあっという間に治す特効薬!その4つの方法とは

人

出張や観光で外国に行くのは良いけど、時差ぼけが辛くて、、。こんな悩みをお持ちの方は多いのではないでしょうか。時差ぼけは現地に付いても半日くらいはボーっとホテルで過ごす事になり、せっかくの海外旅行の時間の無駄と思われがちです。今回は時差ぼけをあっという間に治す画期的な方法を4つ、ご紹介しましょう。

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時差ぼけの原因

飛行機

英語で時差ボケのことを、jet lag と言いますが、ジェット機で世界を旅することができるようになってからの、比較的新しい問題です。時差ぼけは鉄道や舟による移動では起こりません。時差ぼけの原因は何なのでしょうか。

飛行機で時差がある場所まで移動すると、体内時計と現地の生活時間がずれる事で起こります。さらに、体内時計がコントロールしている体温やホルモンの分泌、睡眠・覚醒のリズムが、それぞれバラバラになってしまうことが、症状をひどくしてしまうのです。時差ボケの症状は、目的地に到着した直後が最も強いように思いますが、実際には2~3日目が一番辛いことがあります。到着直後がもっともひどく、時間とともに解消すると思いがちですが、体内バランスは、到着2~3日後に一番強くなることが原因です。

時差ぼけの症状

時差ボケによる症状で最も多いのは、もちろん睡眠障害です。パイロットを対象に行った調査では、67%の人が睡眠障害を訴えていました。体内時計が乱れると眠くても眠れないといったアンバランスな症状がでます。日中の眠気や行動力の低下、疲労感、食欲低下も、10人に1人以上の割合でよくみられます。他にも、ぼんやりする、頭が重い、胃腸障害、目の疲れ、吐き気、イライラ感などの症状が起こります。

時差ぼけの解消法

①睡眠時間の調整

出発の1週間ほど前から、東行きフライトでは早寝早起きを、西行きフライトでは遅寝遅起きを心がけましょう。そして、出発日ころには、現地の時間に近付けるようにするのがベストです。東方(アメリカなど)への旅行場合、数日前より少しずつ早く床につき早起きをするようにしましょう。西方へ向かう場合(ヨーロッパなど)はその逆に遅く寝て遅く起きるようにします。

時差ボケ解消の基本は、なるべく早く体内時計を現地時間に合わせることです。とはいえ、2~3日程度の短い期間の滞在なら、日本時間のまま行動したほうが、帰国後に生活リズムを早く取り戻せます。臨機応変に対応してください。

②バイアグラ

まだ実験の段階ですが、体重1キロあたり10ミリグラムの バイアグラ を注射したハムスターは、注射しなかったハムスターに比べて、半分の日数で時差ボケから回復しました。これはバイアグラが、体内時計を調節する神経に作用して、時差ボケ解消を早めたためと考えられます。もちろんバイアグラは他の病気の治療にも効果があります。旅行に行く前に病院で診察を受けてよく使用方法を確認して下さい。

③太陽光の利用

滞在地では強力な太陽光線による明るさを利用して体内時計を現地の時間に早くあわせるようにします。たとえば、日本からアメリカ西海岸へ飛行した第1日目は、現地の正午頃(日本の午前)から外に出て海岸やプールサイドで日光浴や散歩をして下さい。買物、スポーツもおすすめですが、体調にあわせて無理せず行って下さい。食欲がなくても水分はたっぷり補給しましょう。

④膝の裏に光を当てる

膝の裏に光を当てると、体温調整のタイミングおよび松果腺からのメラトニン(眠りを誘うホルモン)分泌のシフトに影響を及ぼす、ということが研究者によって発表されました。

例えば、夜明け前に膝の裏に光を当てると、体内時計が少し早くなり、次の日の体温調整、メラトニンの分泌がいつもより早い時間帯に起こるようになるそうです。海外に着いたら、うつぶせに寝て、膝の後ろに太陽が当たるようにするといいかもしれません。又は足を出す格好をして、買い物や散歩をしても効果がありそうですよね。現地に着いて雨だった場合は、無理せずホテルでゆっくりしましょう。

これ以外にも、着いてすぐ温かいお風呂に入る、現地の食事時間に食事を取る、現地時間に合わせて無理矢理起床する等の方法もあります。自分に合ったやり方を見つけてみて下さい。時差ぼけを甘くみてこじらせてしまった場合、疲れやすかったり、頭痛がしたり、不眠障害、食欲不振、といった症状が長い人だと1カ月あまり続く、ということもあります。気をつけて下さい。

068_時差ボケで辛い。
068_時差ボケで辛い。

posted with amazlet at 14.03.29
ALC (2008-08-13)

まとめ

いかがですか。時差ぼけは数日で自然におさまる場合が多いですが、まれに何日も体調不良が続く場合があります。海外で病気になると、とても大変です。日本の様に保険制度が整ってない国もたくさんあり、保険に入らずに海外で病院で治療してもらった場合、とんでもない金額があとから請求される場合もあります。たかが時差ぼけと思わずに、早めに治すように心がけましょう。是非本記事を参考にして、海外旅行を楽しくお過ごし下さい。

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