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寝ている虎
寝ている虎

熟睡しよう!10日以内に熟睡できる習慣が身につく4つのステップ

寝ている虎

あなたは今、「夜なかなか熟睡できずに昼間眠くなる…」などの悩みを持っていないでしょうか?また、熟睡するための方法を調べて実行しても、なかなか睡眠が改善されずに困ってはいないでしょうか?

その理由は簡単で、あなたは睡眠全体のメカニズムを理解せずに、睡眠を改善しようとしているからです。

しかし、睡眠全体のメカニズムを理解し、熟睡するために必要なことを一つ一つ実行することで、あなたは10日以内に熟睡できるようになるでしょう。

そこで、本記事では、10日以内に熟睡できる習慣を身につけるための4つのステップをご紹介していきます。是非本記事を参考にして頂き、熟睡するために必要なことを理解し、実践していって下さい。

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熟睡に必要なこととは?

睡眠の深さ

熟睡を得るためには、「睡眠のメカニズムを理解し、熟睡するために必要なことを一つ一つ実行する」という考え方が非常に重要になります。

睡眠のメカニズムを理解しなければ、睡眠全体を改善していく体系的な行動をとることができず、結果として熟睡の習慣を身につけることは難しくなります。

睡眠のメカニズムを理解することで、熟睡を得るためにするべきことを体系的に理解し、効果的な行動をとっていくことができるのです。

熟睡を得るために必要なことを知るためには、次のことを理解することが必要です。

  • 睡眠の仕組み
  • 熟睡できない場合の問題点
  • 熟睡するために必要なこと

では、早速一つ一つの項目について見ていきましょう。

睡眠の仕組み

睡眠は、深さによって分けられる次の2種類の睡眠によって構成されています。

  • 浅い睡眠:レム睡眠といい、脳が活発に働き身体が休んでいます。
  • 深い睡眠:ノンレム睡眠といい、身体は緊張状態にあり、脳が休んでいます。

レム睡眠には、次の特徴があります。

  • 脳は覚醒している一方で、身体の筋肉は弛緩状態になって休息をとっている
  • 記憶の定着・強化を行っている
  • 感情を整え、精神状態を安定させる役割を担っている
  • 睡眠全体の20%にあたる
  • 起床時間が近づくにつれ、出現する割合が増える
  • 夢を見ていることが多く、寝言で夢の内容を話すことがある
  • 脳が覚醒しているため、レム睡眠の時間帯に起床すると目覚めが良い

また、ノンレム睡眠には次の特徴があります。

  • 脳の活動は穏やかになっている一方で、身体の筋肉は緊張状態にある
  • 成長ホルモンが分泌されている
  • 脳の活動が穏やかになることで、ほぼ全ての生理的機能が低下し、心身に休息を与えている
  • 睡眠全体の80%にあたる
  • 深さに応じて4段階にレベル分けされていて、深いレベルの睡眠ほど休息の効果が高い
  • 睡眠直後の3時間に最も深いノンレム睡眠が現れる

睡眠は、レム睡眠とノンレム睡眠が90分1セットで起床するまで繰り返されていきます。そして、熟睡を得るためには、この2つの睡眠を十分に深く味わうようにすることが重要になるのです。

熟睡できない場合の問題点

あなたが十分な深さと長さのある睡眠をとれず、熟睡できない場合、心身の疲労を解消することができず、あなたの日常生活に様々な問題が生じます。

熟睡できない場合に発生する問題には、次のものがあります。

  • 朝起きた時に寝た気がしない
  • 毎日の疲れがとれない
  • 高血圧になる可能性が高まる
  • 集中力散漫でケアレスミスが多発する
  • 鬱病になる可能性が高まる
  • 日中に眠気に教われる
  • 急に不安になったりイライラしたりする
  • 肌質が悪くなる
  • 食欲のバランスが崩れて肥満になりやすくなる
  • 記憶力・思考力が落ちる

睡眠は人間にとって非常に大切な活動で、熟睡することで心身を回復させることができます。現代は熟睡を妨げる要因が数多くあるので、それらの要因を理解し、熟睡するための正しい行動をとることが大切です。では、次の項で熟睡に必要なことについてみていきましょう。

熟睡するために必要なこと

繰り返しになりますが、熟睡するためには、「睡眠全体のメカニズムを理解し、熟睡するために必要なことを一つ一つ実行すること」が重要になります。

そして、熟睡するために必要なこととは、次の4つのステップに集約することができます。

  • 熟睡するための準備をする
  • 熟睡し続けるために睡眠環境を整える
  • 規則正しい生活をして体内リズムを整える
  • あなたに必要な睡眠時間を把握する

これらのステップを実行することで、あなたは10日以内に熟睡できる習慣を身につけ、よりイキイキと毎日を過ごせるようになるでしょう。

では、一つ一つのステップについて詳しく見ていきましょう。

熟睡するための準備をする

熟睡するためには、熟睡できるように準備をすることが重要です。

なぜなら、最も深いノンレム睡眠は就寝直後の3時間に現れ、この深い睡眠をしっかりとることで、あなたの心身の疲労は解消し、熟睡感を得られるようになるからです。また、熟睡できるように準備をすることで、寝つきも改善することができます。

熟睡するための準備には、主に次の2つの行動が必要です。

  • リラックスした状態になる
  • 脳に刺激となる要素を遠ざける

では、それぞれの行動について詳しく見ていきましょう。

リラックスした状態になる

熟睡を得るためには、「心身共にリラックスした状態になること」が欠かせません。

なぜなら、就寝中の身体の状態はとてもリラックスした状態であり、この状態に近づけていくことでストンと深い眠りにつくことができるからです。

パソコンやスマートフォンを操作していると、なかなか寝つけない場合があります。これは、強い光の刺激によって脳を覚醒させてしまい、熟睡に必要なリラックス状態になることができていないからです。

就寝前にリラックスした状態になるために、次の行動を実践してみましょう。

  • お風呂は38〜40℃程度のぬるめのお湯に20分程度のんびりと入浴する
  • クラシックや自然音など、リラックスできる音楽を小音でかける
  • 晩ご飯の量をを少量に抑え、しっかりと噛んで食事する
  • 就寝前1時間からは、温かい色の間接照明に切り替える
  • ホットミルクやココア飲んで体温を温める
  • 布団やベッドの中でのんびりとストレッチする

これらの行動を実践することで、あなたの心身はリラックス状態になり、自然な眠気が促されてきます。そして、自然な眠気によってあなたはストンと熟睡することができるようになるのです。

脳に刺激となる要素を遠ざける

熟睡を得るためには、「脳に強い刺激を与える要素を遠ざけること」が必要になります。

脳に強い刺激を与えてしまうと、リラックス状態とは反対の覚醒した状態になってしまい、余計に寝つきにくくなり、深い睡眠をとれなくなってしまいます。

現代では、スマートフォンやPCの普及など、睡眠を阻害してしまう要因が増えました。
熟睡を得るためには、脳に刺激を与える要素について十分に理解し、意識的にこれらを避けることが重要になります。

脳に刺激を与える要素を避けるために、次の行動を実践しましょう。

  • 晩ご飯以降はカフェインを含む飲料を飲まない
  • 厚手のカーテンや耳栓等で大きな音が耳に入らないようにする
  • TV、PC、スマートフォンなど、強い光の刺激があるものは見ない
  • 寝酒をしない。アルコールは脳を麻痺させ、熟睡を阻害します。
  • 就寝前は食べ物を食べない
  • 勉強や仕事、考え事は就寝1時間前からはしない

これらの点を守ることで、身体への強い刺激を避けることができます。身体への強い刺激を遠ざけ、リラックス状態になることができれば、熟睡を得られるようになるでしょう。

熟睡するために睡眠環境を整える

熟睡するためには、「睡眠中も熟睡を維持できるように、睡眠環境を整えておくこと」が重要になります。

なぜなら、あなたの身体は睡眠中であっても「暑い」や「うるさい」などの刺激を受けているからです。

快適な状態を保ち、熟睡し続けるためには、次の2つの睡眠環境を整えることが重要になります。

  • 寝室の環境
  • 布団やベッド、枕などの寝具

これらの睡眠環境を適切な状態に整えることで、睡眠中もあなたは快適に熟睡し続けられるようになります。では、それぞれの項目について見ていきましょう。

寝室環境を整える

寝室環境を整える上で重要なことは、「室温、湿度、音の環境を熟睡するために最適な状態にすること」です。

なぜなら、あなたが起きている時に感じる「暑苦しい」「ジメジメしている」「うるさい」といった刺激は、あなたが寝ている時にも身体は受け取っているからです。

そのため、熟睡を得るためには、室温、湿度、音について睡眠に適切な状態に整えることが重要になるのです。それぞれの適切な状態は以下の通りです。

  • 室温:夏は26〜28℃、冬は18〜23℃が快適な睡眠のための室温です。就寝1時間前程度からこの室温を目安に調整し、就寝後2時間は維持できるように設定しておきましょう。
  • 湿度:50%前後が、睡眠に快適な湿度です。加湿器や除湿を利用して、この湿度を保てるようにしましょう。
  • :図書館のような静けさが快適な睡眠には必要です。パートナーのいびきや騒音はしっかりと対策しましょう。厚手のカーテンや耳栓などを利用すると便利です。

これらの状態に睡眠環境を整えることで、睡眠中も快適な状態を保ち、熟睡し続けることができます。是非現在のあなたの寝室の環境をチェックしてみて、最適な状態に近づけるように工夫していって下さい。

自分に合う寝具を利用する

睡眠環境を整え、熟睡し続けるためには、「あなたに合っている寝具を利用すること」も重要です。

布団や枕は、あなたの睡眠中の身体を、負担の少ない快適な状態に保つために必須のアイテムです。あなたに合わない布団や枕を利用した場合、身体の一部に大きな負担がかかり、腰痛や頭痛、肩こりなどの原因になるばかりか、熟睡を阻害する原因にもなってしまいます。

寝具を選ぶ際には、次のポイントに気をつけながら、あなたに合うものを選ぶことが大切です。

  • :枕の高さ、素材、形状。それぞれに種類があり、種類毎にメリットとデメリットがあります。
  • 布団・ベッド:サイズ、反発力。寝返りのしやすさや、体を快適な状態に保つことのできる反発力かどうかを基準に選ぶことが大切です。

これらのポイントに気をつけてあなたに合う寝具を選ぶことで、睡眠中の身体を負担の少ない快適な状態に保つことができます。

また、あなたに合う枕の選び方については、快眠できる枕を選ぼう!あなたを快眠に導いてくれる快眠枕を選ぶ方法の記事で詳しく紹介しておりますので、是非参考にしながら選ぶようにして下さい。

規則正しい生活をして体内リズムを整える

また、熟睡を得るためには、「体内リズムを整えるためのルーティンを実行すること」が必要になります。

なぜなら、体内リズムは、脳の覚醒と休息のリズムにも関係があり、夜の時間帯に自然な眠気を促すためには、正常な体内リズムに整えることが必要になるからです。

もしもあなたの生活習慣が乱れていれば、日中の間は眠く、夜は眠れないという昼夜逆転の体内リズムになってしまうでしょう。

体内リズムを整えるために最も重要なことは、毎朝太陽の光を20分以上浴びることです。次の項で詳しく見ていきましょう。

朝起床したら太陽の光を20分以上浴びる

体内リズムを整える上でもっとも重要なことは、「毎朝起床したらすぐに20分以上太陽の光を浴びること」です。

太陽の光を20分以上浴びることには、次のようなメリットがあります。

  • 25時間周期で回っている体内時計をリセットして、その日に合わせて体内リズムを調整できる
  • 脳の覚醒を促すセロトニンという覚醒ホルモンの分泌を促す

あなたの体内時計は、25時間周期で回っており、そのままだと1日1時間ずつズレていってしまいます。しかし、太陽の光を浴びることで、体内時計がリセットされるため、正常な体内リズムを維持することができるのです。

また、太陽の光を浴びることで、セロトニンという覚醒ホルモンが分泌されます。このセロトニンが分泌されてから、およそ14〜16時間後にメラトニンという自然な眠気を促すホルモンが分泌されるのです。

熟睡を得るためには、このメラトニンが分泌されて3時間以内に就寝することが必要だと言われています。そのため、22〜24時頃に就寝するのであれば、朝6時頃に太陽の光を浴びる習慣をつけると良いでしょう。

あなたに必要な睡眠時間を把握する

最後に、熟睡を得るためには「あなたに必要な睡眠時間を把握すること」が必要になります。

なぜなら、必要な睡眠時間は人によって異なり、長くても短くても弊害があるからです。

例えば、睡眠時間が長い場合、「過眠症」が疑われるケースもあり、また、必要以上の睡眠時間をとることは、人生の限られた時間を無駄にしてしまっているということになります。

しかし、睡眠時間が短い場合、「不眠症」が疑われるケースもあり、また、必要な睡眠がとれていなければ睡眠不足となり、日常生活に様々な悪影響をもたらします。

そのため、熟睡して健康的な毎日を送るためには、あなたに必要な睡眠時間を把握することが重要になるのです。では、具体的な方法について、次の項で見ていきましょう。

あなたに必要な睡眠時間を把握する

あなたに必要な睡眠時間は、以下の方法を実行することで把握することができます。

  1. まず、起床したい時間を決めて、毎日その時間に起床するようにする
  2. 実際にここまで紹介してきた方法を実践し、熟睡できるようにする
  3. 朝起床したら、就寝時間、睡眠時間、目覚めのよさを記録する
  4. 夜になったら、日中に眠くならなかったか、思考力が落ちなかったかを記録する
  5. 前日の就寝時間を軸に、15分程度時間を前後させて就寝する
  6. このプロセスを繰り返し、起床時に気持ちよく起きることができ、日中をエネルギーに溢れて過ごせる時間帯を見つけるまで繰り返す

このステップを実行することで、あなたに必要な睡眠時間、気持ちよく起床できる時間帯を見つけることができるようになります。

あなたが気持ちよく目覚められる時間帯は、脳が覚醒しているレム睡眠の時間帯です。レム睡眠の時間帯は、90分の睡眠サイクルのうち10〜20分程度の割合で出現します。そのため、15分ずつ就寝時間をずらすことで、あなたが気持ちよく目覚めることのできる時間を見つけることができるのです。

また、気持ちよく目覚められたのにも関わらず、日中に眠気が襲ってきたり、頭の回転が悪くなってしまった場合は、睡眠の「深さ」と「長さ」のいずれかが足りないということになります。

その場合は、まずこれまでの熟睡するための方法を再度実践し、深い睡眠をとるようにしましょう。それでも問題が解決されなければ、睡眠時間を長くすることを検討することが必要です。

疲れとり首ウォーマー (レタスクラブムック)
角川マガジンズ (2012-11-30)
売り上げランキング: 224

まとめ

ここまでで、10日以内に熟睡できる習慣が身に付く4つのステップについてご紹介してきました。最後に、4つのステップについてもう一度確認しましょう。

  1. 熟睡する準備をする
  2. 熟睡し続けられるように睡眠環境を整える
  3. 体内リズムを整える
  4. あなたに必要な睡眠時間を把握する

これらのステップを実践することで、あなたは10日以内に熟睡できる習慣を身につけることができるでしょう。そして、熟睡することができれば、あなたはよりエネルギッシュに毎日を過ごし、人生を謳歌することができるようになります。

是非、本記事を何度も確認しながら、熟睡が得られるまで繰り返し行動を重ねていって下さい。

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