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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。

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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

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