Home / 健康 / 健康全般 / 頭痛 / 睡眠不足による頭痛の原因と具体的な対策方法
悩む女子
悩む女子

睡眠不足による頭痛の原因と具体的な対策方法

悩む女子

睡眠不足による頭痛は、筋肉のこわばりや自律神経の乱れなどが原因となって生じます。睡眠不足によって筋肉がリラックスできなかったり、交感神経が優位な状態が続くためです。睡眠不足による頭痛を解消するためには即興の対策と睡眠時間を確保するための方法を考えることが重要です。

スポンサーリンク

睡眠不足は頭痛の原因

頭痛の男

睡眠不足は健康に様々な悪影響を及ぼします。睡眠不足が体に悪いことは、経験上よく知られていると思われます。睡眠不足の場合には、頭痛が生じることがあります。つまり、睡眠不足は頭痛の原因となります。これは一体どのようなメカニズムなのでしょうか。

睡眠不足が頭痛の原因となるメカニズム

睡眠不足が頭痛の原因となるメカニズムとしては2つのタイプが考えられます。

まず、一つ目のタイプとしては、睡眠不足により「緊張型頭痛」が引き起こされる場合です。緊張型頭痛とは、筋肉がこわばり、血の巡りが悪くなることによって生じる頭痛です。睡眠時間は私たちの脳を休ませるとともに、筋肉などの体も休ませることとなります。

しかし、睡眠不足の場合、筋肉が十分に休むことができません。その結果、筋肉の強張りが起こり、頭痛を招くこととなります。

次に、二つ目のタイプとして、睡眠不足によって自律神経の働きが乱れてしまうことが頭痛の原因となることがあります。私たちの体には、内蔵などの働きを司り、私たちの意思ではその働きを左右することができない自律神経が存在しています。自律神経には、気分の興奮・高揚を司る交感神経と精神のリラックスを司る副交感神経があります。そして覚醒中は交感神経が活発となり、睡眠中は副交感神経が活発となり体を休めます。

睡眠不足の場合、副交感神経による精神のリラックス効果を十分に得ることができず、神経が興奮したままとなります。つまり交感神経が優位な状態が続きます。その結果として体の生体リズムが乱れ、頭痛が生じることとなります。

このようにして睡眠不足の場合、2つの理由から頭痛が生じることがあるという事になります。

睡眠不足による頭痛の対策方法

睡眠不足による頭痛を解消するためには、もちろん、睡眠時間を十分にとり、睡眠不足の状態を解消することが直接的な問題の解決方法となります。しかし、仕事が多忙などの理由から睡眠不足を解消することが難しい場合もあります。そのため、睡眠不足の状態でも頭痛を一時的に和らげる方法を知っておくことが役に立ちます。

睡眠不足の場合に、頭痛を解消するための対症療法として効果的な方法は、首筋を温かいタオルで温めるという方法です。

首筋には副交感神経を司っている、俗に「副交感神経センター」と呼ばれる場所があります。ここを温めて活性化することで交感神経よりも副交感神経の働きを活性化させて自律神経の乱れによる頭痛を抑えることとなります。また、睡眠不足からくる緊張型頭痛の場合には首のこりがとれて、頭痛の解消につながることとなります。

このようにして睡眠不足からくる頭痛を抑える即興の方法としては、首筋を温かいタオルで温めるという方法をおすすめすることができます。

睡眠不足自体を解消する方法

また、睡眠不足が常態化している、いわゆる不眠症の場合には、頭痛の解消方法として睡眠不足を解消することがポイントとなることとなります。この場合には、不眠症の解消が頭痛解消の方法として中心となることとなります。

不眠症による睡眠不足解消の方法としては様々なものがありますが、ひとつの方法としておすすめできるのがメラトニンの分泌量を増やすことです。メラトニンは、神経伝達物質として睡眠を促す作用がある体内物質です。このメラトニンの量を増やすことで睡眠不足を解消し、ひいては睡眠不足による頭痛の解消につながることとなります。

メラトニンを増やす詳しい方法まではここでは割愛しますが、ポイントとしては朝日をしっかりと浴びることや栄養バランスのよい食事を摂ることなど規則正しい生活をすることがメラトニンの増加につながります。睡眠不足・頭痛を解消するためには規則正しい生活を送ることが重要ということができます。

また、軽い睡眠導入剤を利用することなどもおすすめできます。睡眠導入剤などというと「睡眠薬」などとしてあまり良いイメージをお持ちではない方もおられますが、最近の睡眠導入剤は体への悪影響が少なく、睡眠不足やそれに伴う頭痛を解消するためには非常に効果的です。

自律神経にやさしい音楽
メンタル・フィジック
デラ (2007-07-25)
売り上げランキング: 385

まとめ:睡眠不足による頭痛を解消するための方法のまとめ

以上、本文で述べました睡眠不足による頭痛を解消するためのポイントをまとめますと以下のようになります。

  • 睡眠不足による頭痛は、睡眠不足によって筋肉の強張りが生じる緊張型頭痛の場合と自律神経の乱れによる頭痛との場合が考えられます。
  • 睡眠不足からくる頭痛を解消するためには、首筋を温かいタオルで温めるという方法が即興の対策としてはおすすめすることができます。
  • 睡眠不足自体を解消することが頭痛解消のために効果的な場合があります。この場合には、規則正しい生活によりメラトニンを増やすことや睡眠導入剤を利用することなどがポイントです

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 …

91 comments

  1. Aw, this was an extremely good post. Finding the
    time and actual effort to generate a good article… but what
    can I say… I put things off a whole lot and don’t seem to get anything done.

  2. What’s up, I want to subscribe for this webpage to
    obtain most up-to-date updates, therefore where can i do it please help.

  3. I’m extremely impressed with your writing skills as well as with the layout on your weblog.
    Is this a paid theme or did you modify it yourself?
    Anyway keep up the excellent quality writing, it is rare to see a nice
    blog like this one nowadays.

  4. Hey I know this is off topic but I was wondering if you
    knew of any widgets I could add to my blog that automatically tweet my newest
    twitter updates. I’ve been looking for a plug-in like this for quite some time and was hoping maybe you
    would have some experience with something like this.
    Please let me know if you run into anything.
    I truly enjoy reading your blog and I look forward to your new updates.

  5. Hello this is somewhat of off topic but I was wondering if blogs use WYSIWYG
    editors or if you have to manually code with HTML. I’m starting a blog soon but
    have no coding skills so I wanted to get guidance from someone with experience.
    Any help would be greatly appreciated!

  6. Hi! This post could not be written any better! Reading through this post reminds
    me of my good old room mate! He always kept talking about this.

    I will forward this write-up to him. Pretty sure he will have a good read.
    Thank you for sharing!

  7. Why viewers still use to read news papers when in this technological globe everything is available on net?

  8. Hi! I could have sworn I’ve visited this website before but after looking
    at some of the articles I realized it’s new to me. Regardless, I’m certainly happy I discovered it and I’ll
    be bookmarking it and checking back frequently!

  9. I just couldn’t go away your site before suggesting that I actually
    loved the standard info an individual supply to
    your visitors? Is going to be again regularly in order to inspect new posts

  10. We are a group of volunteers and opening a new scheme in our community.
    Your website provided us with useful info to work on. You’ve done a formidable process
    and our entire neighborhood will probably be thankful to you.

  11. I always spent my half an hour to read this web site’s content all
    the time along with a mug of coffee.

  12. Simply desire to say your article is as astounding.
    The clarity on your publish is simply spectacular and i can assume
    you are knowledgeable in this subject. Well with your permission let me
    to take hold of your feed to keep updated with drawing close post.

    Thank you 1,000,000 and please continue the rewarding work.

  13. Hi there, I discovered your site by way of Google even as looking for a related topic, your website came up, it appears good.

    I have bookmarked it in my google bookmarks.
    Hello there, just changed into aware of your weblog via Google, and
    found that it is really informative. I’m gonna be careful for brussels.

    I will appreciate for those who proceed this in future.
    Numerous folks will probably be benefited from your writing.
    Cheers!

  14. I every time emailed this webpage post page to all my contacts, because if like
    to read it then my links will too.

  15. I’m not sure where you’re getting your info, but great topic.
    I needs to spend some time learning more or understanding more.
    Thanks for great information I was looking for this info for my mission.

  16. I seriously love your blog.. Great colors & theme.
    Did you make this website yourself? Please reply back as I’m
    planning to create my own personal blog and would love to learn where you got this from or just
    what the theme is named. Kudos!

  17. I am now not certain the place you’re getting your information, however great topic.
    I needs to spend a while studying much more or understanding more.
    Thanks for excellent information I was searching for this information for my mission.

  18. I’d like to find out more? I’d want to find out more details.

  19. Excellent blog you have here but I was curious if you knew of any discussion boards that cover the same topics discussed
    in this article? I’d really love to be a part of community where
    I can get comments from other knowledgeable individuals that share the same interest.
    If you have any recommendations, please let me know.
    Appreciate it!

  20. Ahaa, its good conversation concerning this article
    at this place at this blog, I have read all that, so at this
    time me also commenting at this place.

  21. I absolutely love your blog and find many of your post’s to be
    exactly I’m looking for. Would you offer guest writers to write
    content in your case? I wouldn’t mind producing a post or elaborating on most of the subjects you write about here.
    Again, awesome blog!

  22. I’m extremely impressed with your writing abilities as neatly as with the layout to your blog.
    Is that this a paid topic or did you customize it yourself?
    Anyway keep up the excellent quality writing, it’s rare to see a great
    weblog like this one these days..

  23. Hey I know this is off topic but I was wondering if
    you knew of any widgets I could add to my blog that automatically tweet my newest twitter updates.
    I’ve been looking for a plug-in like this for quite some
    time and was hoping maybe you would have some experience with something
    like this. Please let me know if you run into anything.
    I truly enjoy reading your blog and I look forward
    to your new updates.

  24. Hi my loved one! I want to say that this post is awesome, great written and include almost all significant infos.
    I’d like to look extra posts like this .

  25. I was able to find good info from your articles.

  26. I do trust all of the concepts you have presented on your post.

    They are really convincing and will definitely work.

    Nonetheless, the posts are too quick for starters.
    Could you please prolong them a bit from next time?
    Thank you for the post.

  27. I just want to tell you that I’m all new to blogging and site-building and definitely loved your web blog. Most likely I’m going to bookmark your website . You surely come with awesome well written articles. Thanks a bunch for revealing your web page.

  28. Hey there, You’ve done an incredible job. I will
    certainly digg it and personally recommend to my
    friends. I’m sure they will be benefited from this web
    site.

  29. What’s up, after reading this remarkable piece of writing i am also happy to share my knowledge here with friends.

  30. Wow! At last I got a webpage from where I be capable
    of actually take valuable data concerning my study and knowledge.

  31. Awesome website you have here but I was wanting to know if you knew of any user discussion forums that cover the
    same topics talked about in this article?
    I’d really like to be a part of community where I can get feedback from other knowledgeable people that share the same interest.

    If you have any suggestions, please let me know.
    Appreciate it!

  32. you are truly a excellent webmaster. The website loading velocity is incredible.
    It kind of feels that you’re doing any distinctive trick.
    Moreover, The contents are masterpiece. you have performed a magnificent job in this subject!

  33. always i used to read smaller articles or reviews which also clear their motive,
    and that is also happening with this post which I am reading here.

  34. Hiya! Quick question that’s totally off topic. Do you know how to make your site mobile friendly? My site looks weird when viewing from my iphone 4. I’m trying to find a template or plugin that might be able to correct this issue. If you have any recommendations, please share. Thank you!

  35. I was excited to discover this web site. I want to to thank you for your time due to this wonderful read!!
    I definitely really liked every part of it and i also have you book-marked
    to see new stuff in your blog.

  36. On Pixabay you will find both, terrific photos and cliparts. I would imagine several of these images are copyrighted and even though I probably bought some type of license once I bought the digital content I am not going to be sharing those files. It’s possible to even download whole size images without registration.

  37. Good morning there, just turned conscious of your blog page through yahoo, and realized that it’s genuinely beneficial. I’ll be grateful in the event you carry on this approach.

  38. Definitely significant highlights you have stated, warm regards for setting up.

  39. This is the best time to prepare some options for the near future. I’ve digested this blog posting and if I could, I wish to suggest to you you few entertaining recommendation.

  40. I merely want to inform you that I am new to writing and really valued your article. Quite possibly I am prone to store your blog post . You seriously have stunning article content. Truly Appreciate it for giving out with us your domain page

  41. I simply have to share it with you that I am new to writing and incredibly cherished your information. Likely I am inclined to bookmark your blog post . You certainly have fabulous article material. Acknowledge it for giving out with us the best blog post

  42. I have even gone as well as applied this given that that is actually really nice. The color of it was exactly what i ordered that had no defects or stitching inaccuracies that i have found. This is actually an excellent bedroom!

  43. I’m still learning from you, while I’m improving myself. I absolutely enjoy reading everything that is posted on your website.Keep the aarticles coming. I enjoyed it!

  44. I intended to write you this little note to be able to give thanks yet again regarding the precious basics you’ve shown on this website. This has been simply wonderfully generous of you to supply without restraint precisely what numerous people could have marketed as an e book to end up making some dough for themselves, even more so seeing that you might have tried it if you wanted. Those creative ideas also served to be a great way to be certain that most people have the same interest really like my very own to see very much more with regard to this condition. I think there are some more pleasant times up front for many who read carefully your blog.

  45. I am always invstigating online for tips that can assist me. Thx!

  46. I have been examinating out a few of your posts and i can claim pretty nice stuff. I will surely bookmark your website.

  47. Gday here, just started to be aware of your website through Bing, and discovered that it’s very educational. I’ll be grateful for should you decide persist this informative article.

  48. I’ve learn several just right stuff here. Definitely price bookmarking for revisiting. I surprise how so much effort you set to create this kind of wonderful informative site.

  49. Very entertaining resources you’ll have remarked, thank you for adding.

  50. I have been examinating out some of your stories and i can claim clever stuff. I will surely bookmark your blog.

  51. I just have to notify you that I am new to blog posting and incredibly cherished your article. Very possible I am probably to save your blog post . You indeed have fabulous article blog posts. Truly Appreciate it for discussing with us your internet report

  52. Other evaluations discuss the edges are actually sloped descending and also is accurate. Our team have actually not had any concerns along with rolling off therefore.

  53. Excellent post. I was checking continuously this blog and I am impressed! Very helpful info particularly the last part 🙂 I care for such info much. I was seeking this particular information for a very long time. Thank you and good luck.

  54. Heya i am for the first time here. I came across this board and I find It really useful & it helped me out a lot. I hope to give something back and help others like you helped me.

  55. I merely want to advise you that I am new to posting and completely valued your review. Very possible I am likely to remember your blog post . You undoubtedly have great article information. Appreciate it for giving out with us your site report

  56. I am writing to make you be aware of what a helpful discovery my cousin’s princess gained going through the blog. She realized many issues, which included what it’s like to have an incredible teaching spirit to make other individuals effortlessly grasp specific hard to do matters. You really exceeded our own desires. Many thanks for providing those valuable, dependable, explanatory as well as easy guidance on your topic to Ethel.

  57. It happens to be ideal opportunity to get some schemes for the foreseeable future. I have go through this article and if I may just, I desire to suggest to you you handful fascinating suggestions.

  58. Absolutely engaging highlights you’ll have mentioned, thanks for writing.

  59. Gday there, just got aware about your web page through Yahoo and bing, and discovered that it’s very beneficial. I’ll like if you retain this informative article.

  60. Do you mind if I quote a few of your articles as long as I provide credit and sources back to your weblog?
    My blog is in the very same area of interest as yours and my visitors would
    genuinely benefit from some of the information you provide here.

    Please let me know if this alright with you. Many thanks!

  61. This is very interesting, You are a very skilled blogger. I’ve joined your feed and look forward to seeking more of your excellent post. Also, I have shared your website in my social networks!

  62. Gday here, just got alert to your wordpress bog through Search engines like google, and realized that it is genuinely interesting. I’ll appreciate if you continue this informative article.

  63. I want to to thank you for this great read!! I definitely enjoyed every little bit of it.
    I have you saved as a favorite to look at new things you
    post…

  64. The Best place for HTV, Glitter HTV and Cricut Blades!

  65. You have noted very interesting points ! ps decent web site . “Ask me no questions, and I’ll tell you no fibs.” by Oliver Goldsmith.

  66. Some truly nice and useful info on this internet site, also I believe the style and design has excellent features.

  67. I would like to thank you for the efforts you have put in writing this site. I am hoping the same high-grade blog post from you in the upcoming also. Actually your creative writing abilities has inspired me to get my own site now. Really the blogging is spreading its wings rapidly. Your write up is a good example of it.

  68. As I website possessor I believe the content material here is rattling fantastic , appreciate it for your hard work. You should keep it up forever! Good Luck.

  69. I am really impressed with your writing skills and also with the layout on your weblog. Is this a paid theme or did you modify it yourself? Either way keep up the excellent quality writing, it is rare to see a nice blog like this one today..

  70. I¡¦ve read several good stuff here. Certainly value bookmarking for revisiting. I surprise how a lot effort you place to make such a fantastic informative web site.

  71. Admiring the hard work you put into your site and in depth information you present.
    It’s good to come across a blog every once in a while that isn’t
    the same outdated rehashed information. Great read!
    I’ve saved your site and I’m adding your RSS feeds to my Google account.

  72. I desired No chemicals, no 5 ins or additional of foam … on and also on. Brentwood Finale is actually specified and also at that point I uncovered they helped make a TwinXL bedroom in a container.

  73. I enjoy you because of every one of your labor on this site. My mother really loves participating in investigation and it’s simple to grasp why. All of us hear all of the lively way you produce useful tricks through this website and as well as inspire response from some other people about this area of interest plus our favorite daughter is truly learning a lot of things. Enjoy the rest of the year. You’re the one performing a brilliant job.

  74. It happens to be convenient opportunity to generate some schedules for the extended term. I’ve scan this posting and if I may just, I desire to suggest to you you some enlightening instruction.

  75. Hi, all is going well here and ofcourse every one is sharing data, that’s in fact good, keep up writing.

  76. Hullo here, just became alert to your wordpress bog through Yahoo and bing, and have found that it is really helpful. I’ll be grateful for should you decide persist these.

  77. I like this post, enjoyed this one thank you for putting up. “What is a thousand years Time is short for one who thinks, endless for one who yearns.” by Alain.

  78. I like the helpful information you provide in your articles. I’ll bookmark your weblog and check again here regularly. I’m quite certain I’ll learn many new stuff right here! Good luck for the next!

  79. Definitely, what a splendid site and instructive posts, I surely will bookmark your website.Best Regards!

  80. Hey, you used to write fantastic, but the last several posts have been kinda boring¡K I miss your super writings. Past few posts are just a little out of track! come on!

  81. Excellent post. I was checking continuously this blog and I’m impressed! Extremely helpful information particularly the last part 🙂 I care for such info a lot. I was seeking this certain info for a very long time. Thank you and best of luck.

  82. Thank you for the good writeup. It in fact was a amusement account it. Look advanced to far added agreeable from you! However, how could we communicate?

  83. Pretty nice post. I just stumbled upon your blog and wished to say that I’ve really enjoyed surfing around your blog posts. In any case I’ll be subscribing to your feed and I hope you write again soon!

  84. My partner and I needed to have a relaxed mattress to rest on when exploring as well as bought these beds for a framework he was making for all of them.

  85. Greetings! Very helpful advice within this article! It is the little changes that will make
    the largest changes. Thanks a lot for sharing!

  86. Somebody necessarily lend a hand to make critically posts I would state. That is the first time I frequented your web page and to this point? I amazed with the analysis you made to make this actual submit extraordinary. Great task!

  87. Appreciating the time and effort you put into your blog
    and detailed information you offer. It’s awesome to come
    across a blog every once in a while that isn’t the same outdated rehashed material.
    Fantastic read! I’ve bookmarked your site and I’m including your RSS feeds
    to my Google account.

  88. I got what you mean , appreciate it for putting up.Woh I am thankful to find this website through google. “The test and use of a man’s education is that he finds pleasure in the exercise of his mind.” by Carl Barzun.

  89. I like what you guys are up too. Such clever work and reporting! Carry on the superb works guys I have incorporated you guys to my blogroll. I think it’ll improve the value of my web site :).

  90. When the mattress got here, I unloaded it from the plastic as well as it promptly began taking shape. I’ve had a couple of truly fantastic nights sleep and also I am actually happy to state this is actually a really good mattress.

コメントを残す

メールアドレスが公開されることはありません。 * が付いている欄は必須項目です