Home / 健康 / 健康全般 / 頭痛 / あなたの頭痛の原因は不眠かも?~頭痛と不眠の悩みを解消する3つの方法~
頭痛
頭痛

あなたの頭痛の原因は不眠かも?~頭痛と不眠の悩みを解消する3つの方法~

頭痛

「わたしは頭痛持ちなの」という女性にときどきお目にかかりますが、その頭痛の原因がわかる方がどれくらいあるでしょうか?自分は頭痛になりやすい体質なんだと思い込んでいるとしたら、「不眠」という大きな原因を見落としているかもしれません。
反対に「どうも不眠症気味で」という悩みの裏に「頭痛」が潜んでいることも多く、おやおや「頭痛」と「不眠」、どちらが先でどちらが後なのでしょうか?

本記事では
1 「頭痛」と「不眠」どちらが先?~頭痛と不眠の相関関係~
2 頭痛の悩みを解消する2つのポイント
3 眠れない悩みを解消する3つのポイント
についてご紹介していきます。ぐっすり眠って憂鬱な頭痛からも解放され、笑顔で快適な毎日を過ごしましょう。

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「頭痛」と「不眠」どちらが先?~頭痛と不眠の相関関係

横になる

まずは頭痛の症状が頻繁に起こる場合、その原因をよく考えてみることから始めましょう。風邪の引きはじめや生理痛など原因はさまざまですが、数時間からときには数日間も頭が痛む場合、それは睡眠不足による片頭痛の可能性があります。

不眠による頭痛とは?

睡眠が足らないとき、からだは頭、すなわち脳を休ませるために脳へ行く血液を少なくし、睡眠中と同じ状態にしようとします。しかし本人は起きて働こうとからだを動かすために、脳がその動きをストレスと感じて「安静にしなさい」という信号を「頭痛」によって本人に伝えます。不眠による頭痛は、「あなたは睡眠が足らないのだから、からだを動かさずに休みなさい」というあなたのからだ自身からの指令なのです。

睡眠不足が続くと慢性的な頭痛になり、やっかいな片頭痛の症状を引き起こすことになりかねません。

頭痛による不眠とは?

今度は反対の方向から考えてみましょう。頭痛は自律神経の乱れによって起こる症状のひとつです。交感神経が強く働き、一種の興奮状態にあるときは血圧が上昇し、血管が収縮します。それが頭痛を引き起こすのです。自律神経が強く働いているとき、副交感神経は働かなくなりますから、どうしても眠りにくくなってしまいます。

このように「不眠」と「頭痛」には密接な関係があり、どちらが原因でどちらが結果なのかわかりにくいために悪循環がつづき、負のスパイラルに陥ってしまうことが少なくありません。逆にどちらかを改善すれば、必然的にもういっぽうの症状をも解消できる相乗効果の可能性もあり、ここは痛む頭を抱えつつ、ご一緒に考えてみませんか?

本記事では、頭痛を解消するぐっすり眠る方法を、それぞれ3つのポイントによってご紹介していきます。

どうすれば頭痛が治るか

自分に合った痛みどめの薬を常に携帯することによって、「痛くなっても薬があるからだいじょうぶ」と安心感を持つことも方法のひとつですが、できれば薬に頼りたくないときはどうすればよいでしょうか?

  • 血管を押さえる
  • からだを温める
  • 水分を摂る

血管を押さえる

ドラマや映画などで女優さんが「頭が痛いわ」とつぶやきながらこめかみを押さえている場面がありますよね?これにはちゃんと理由があるのです。頭痛には、血管や血液の状態が大きく関係しており、血管が拡張したことによってズキズキとした痛みが続くことがあります。こめかみを押さえるのは血管を押さえる動作であり、理にかなったことなのです。

左右のどちらか、あるいは両方のこめかみに指を当ててぎゅっと圧迫してみましょう。マッサージするように軽く揉んでみるのも効果的ですよ。

からだを温める

できればお風呂にゆったり浸かり、からだと心を休めましょう。からだを温めることによって血液の流れがよくなり、頭痛解消につながります。お風呂が無理ならシャワーでも構いません。

水分を摂る

少し熱めの白湯をコップに一杯、ゆっくりと飲みます。水分補給と前述のからだを温める効果があります。また水分を摂ることによって排泄が促され、頭痛がやわらぐという説もあります。

ここまで読んでいただくと、頭痛を解消するための対策がだんだん眠れない悩みを解決する方向へ近づいていくことがおわかりいただけるのではないでしょうか?そう、頭痛がだんだん鎮まってきたら、ぐっすりと眠るための工夫に移りましょう。ゆったりとお風呂に入ってからだも温まり、頭痛も少しやわらいできたら、今度は心をリラックスさせます。

  • パソコンや携帯電話の使用を控える
  • 軽くからだを動かす
  • 照明や音楽などで効果を上げる

パソコンや携帯電話の使用を控える

パソコンや携帯電話の液晶画面から発せられる光は人間の脳を刺激するので、からだは疲れているのに脳が起きているという不自然な覚醒状態になってしまいます。メールのチェックなどもほどほどに、テレビもできるだけ控えたほうがいいでしょう。

軽くからだを動かす

せっかくお風呂で温まったからだが冷えないように、軽い運動をしてみましょう。あまりきつくないヨガやストレッチがいいですね。好きな音楽を聴きながら行うのも効果的です。

照明や音楽などで効果をあげる

眠りにつく前に、「これからぐっすり眠ろう」という方向へ自分の心身を導いていきます。好きな音楽をかけたり、自分のお気に入りの写真集や小説、詩集などを読むのもいいですね。いつも同じものに触れることによって、規則正しい睡眠を得る効果もあります。ぜひ楽しみながらいろいろと試してみてください。

首の痛み・肩こり・頭痛改善マニュアル - 自分で治せる! マッケンジーエクササイズ
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まとめ:

「頭痛」と「不眠」はどちらかが原因になって引き起こされた症状であることが少なくありません。できるだけ薬に頼らない方法で頭痛を解消することにより、よりよい睡眠を得ることが可能になります。また眠れない状況を改善することによって心身が健やかになり、頭痛の悩みからも解放されます。

最後に「頭痛」と「不眠」を解消するポイントを合わせてご紹介しておきますね。

  • 血管を押さえる
  • からだを温める
  • 水分を摂る
  • パソコンや携帯電話の使用を控える
  • 軽くからだを動かす
  • 照明や音楽などで効果を上げる

スポンサーリンク

Check Also

頭痛の女性

授乳中に起こる頭痛の原因と対処法

無事出産を終えて、育児に追われ …

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