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朝焼け
朝焼け

頭痛で朝の目覚めが辛い!その原因と3つの対処法

朝焼け

頭痛にも原因によっておこりやすい時間帯があるようです。特に朝方に起こる頭痛は辛いですよね。朝になり目が覚めると、スッキリどころか辛い頭痛のはじまり…誰だってそんな一日の始まりは嫌なもの。疲労回復のための睡眠のはずなのに、朝から頭痛がするなんてやる気が出なくて当然です。頭痛のせいで、ますます朝起きれなくなったり、朝食をとる事すらできなくなってしまいます。朝から起こる頭痛にはいくつかの原因があり、人によってタイプが異なります。朝から起こってしまう頭痛の原因をさぐってみましょう。またその対処法として3つをご紹介します。

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朝の頭痛が起こる原因は?

頭痛の男

頭痛にも様々な原因がありますが、慢性的に起こる頭痛は大抵の場合「片頭痛」と診断されることが多いようです。片頭痛とは、一時的にずきずきと痛む頭痛で、他にも首筋が張り、生あくびをしたり、眼の奥の痛みを伴う症状があります。朝方に起こる頭痛も、片頭痛と診断されることが多いのですが、ではなぜ朝に限って、片頭痛が起こるのかというところまで説明してくれることはあまりありません。

朝一番に頭痛を生み出す大きな3つの要素

朝の頭痛は片頭痛ではないかと考える人も多いと思いますが、問題は片頭痛が起こる原因であり、またなぜそれが朝に起きてしまうのか?という点ではないでしょうか。片頭痛を誘発するものとしてセロトニンの影響も言われますが、なぜ起こるのかというメカニズムがはっきりわかっているわけではありません。朝一番に頭痛を起こす様々な原因の中で考えられるものとして、大きく3つの要素があります。それは、寝るときの姿勢が影響して神経圧迫などを起こしている頭痛、睡眠時無呼吸症候群の症状としての頭痛、低血糖症状としての頭痛の3つです。

寝るときの姿勢などの影響で朝の頭痛を作ってしまう血流不良タイプ

頭痛が朝の時間帯に特定して起こるということは、寝ている間に何かが起きていると考えられると思います。
頭痛だけでなく肩こりもあるという人は、寝るときの姿勢によって血管や筋肉を圧迫させてしまっていることが考えられます。例えば、横向きに寝る習慣があれば下になる方は圧迫され続けることになりますよね。睡眠時の姿勢は習慣になりやすいので、同じ方向ばかり向いて寝ていると背骨が歪んでしまったりすることもあります。背骨が歪むと背骨と沿って流れる太い血管が圧迫され血流が悪くなってしまいます。睡眠時は血流が緩やかになっているため、余計に脳への血流が悪くなりがちになるというわけです。

朝の頭痛が気になる人は、一度姿勢のチェックをされるといいかもしれませんね。また、単純に寝具があっていない可能性もあります。寝具を色々変えてみるよりは、全く枕を使わないことや、うつぶせ寝を試すのもよりかも知れません。

血流不良タイプの人の対処法は…

  • 寝具をチェックしてみる
  • 整体やカイロプラクティックなどを利用し、背骨を正す
  • うつぶせ寝を試してみる

などがあります。普段から姿勢が悪いなぁと感じる人は、ぜひチェックしてみてくださいね。また、うつぶせ寝は背中にある太い血管を圧迫しないため、負担が少なくなります。抱き枕などを利用して、うつぶせ寝を試すのもお勧めですよ。

脳の酸欠に気づく朝に頭痛が起こる睡眠時無呼吸症候群タイプ

朝起きたら頭痛がする、というのは、睡眠時無呼吸症候群のリスクチェックの一つです。睡眠時無呼吸症候群は、寝ている間に10秒以上呼吸が停止した状態が30回以上も現れます。呼吸が停止するということは、窒息しているということです。窒息すれば当然体内に酸素が入らず、脳への酸素も不足します。身体の中で酸素消費量が一番多いのは脳ですから、窒息すると影響が出やすいのが脳なのです。高山などに行くと酸素が薄く、頭痛が起こります。それと同じで、睡眠中に十分な酸素がとれておらず、朝起きたら酸素不足に気が付いて頭痛がするのです。もしかしたら、寝ている間も頭痛と同じ症状があるかもしれませんが、気が付かないだけかもしれませんね。

普段から、いびきが大きいと周囲に指摘されたり、朝起きると口が渇く、日中の眠気が強いなどの症状があれば、睡眠時無呼吸症候群のリスクは高くなります。

睡眠時無呼吸症候群の可能性が高い場合は、専門の病院で診察を受けましょう。普段からできる対策としては…

  • 寝酒をしない
  • 肥満を解消する
  • 適度な運動を行う

などがあります。特に寝酒は睡眠時無呼吸症候群を悪化させ、長期化させてしまいますので、注意してください。

アドレナリンの影響で朝の頭痛が起こる低血糖タイプ

朝の頭痛が起こるのは、食事をしない夜間に血糖値が下がりすぎていることから起こっている可能性があります。健康な体であれば、夜間にも安定した血糖値を保つのですが、普段から血糖値の不安定があると様々な影響が出てしまうのです。

脳のエネルギー源は血液中の糖だということはよく知られていますよね。夜間に食事をしなくても脳が活動するのはエネルギーを作る仕組みがあるからです。夜は活動自体が低下するために、日中と比べて少ないエネルギーでいいのですが、普段から血糖値が不安定だとエネルギーとなる糖の量をうまくコントロールできなくなります。そうなると、急激に糖が不足するような状態が起こります。これが低血糖状態です。このような低血糖状態が起こると、脳にとって危険と判断され、体内で新たな糖を作ろうとします。この時に様々なホルモンが分泌されるのですが、その一つがアドレナリンです。

アドレナリンは活動を支え、興奮状態にするホルモンですが、活動が少ない夜間でも低血糖になると分泌されてしまうのです。夜間にそういったホルモンが分泌されると必要以上に血管が収縮し、血流が悪くなってしまいます。朝の頭痛だけでなく、夜間の中途覚醒や、食いしばりなどがあれば、低血糖の影響による朝の頭痛が起きている可能性が高いでしょう。

普段からできる低血糖タイプの人の対処法は…

  • 寝る前にホットミルクなどのタンパク質類を摂る
  • 砂糖をはじめ糖質を控える
  • 夜中に目が覚めたら、軽く食べる(ただし、甘いものは不可)

朝の頭痛を減らすには、夜間の低血糖を出来るだけ防ぐことがポイントです。普段から糖質の摂り過ぎに注意し、血糖値を安定させましょう。また夜中に目が覚めるということは、低血糖がすでに起きてアドレナリンなどの興奮で覚醒している可能性が高いと言えます。この場合は、何か少し食べることでエネルギーを補給しましょう。この時も、ホットミルクやプロテインなどのタンパク質類や、卵スープのようなものが良いでしょう。

日本人は糖尿病になりやすい体質で、40歳以上の3人に1人が、糖尿病か糖尿病予備軍であるといわれています。今は、糖質制限による糖尿病対策も広く知られるようになりました。低血糖タイプの人の場合、糖質制限の食事方法はかなり有効です。しかし、自然療法家として海外で知られるジョナサン・ライト医師はアレルギーや食品過敏症による影響でも頭痛が起こると提唱しています。糖質制限でチーズや赤ワインなどを多用することで、頭痛が起こる場合もありますので、注意しましょう。

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まとめ

頭痛が朝おこるのは、夜間に何かしらのトラブルがあるということです。寝る姿勢をはじめ、熟睡できていないことも多いのではないでしょうか?睡眠不足を感じるような頭痛であれば、睡眠外来などの専門医の受診をお勧めします。快適な朝を過ごすためには、快適な夜の睡眠が必要なようですよ。ぐっすり眠れる環境作りも取り組んでくださいね。

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