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居眠りする男
居眠りする男

とにかく熟睡したい!熟睡してスッキリ目覚める為のコツ9つ

熟睡する男

どうせ同じ時間寝るのなら、質の良い睡眠でぐっすり熟睡して気分よく朝を迎えたいものです。

8時間近く寝たにも関わらず何だか朝がスッキリしないという方は睡眠環境に問題があるのではないでしょうか?

ぐっすり熟睡してスッキリと目覚め気持ちよく一日を始める為のちょっとしたコツをご紹介します。

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熟睡する為のコツ1・朝が肝心

熟睡するダック

熟睡する為のコツとして、まず最初に朝の行動から見直しましょう、朝起きた時点ですでに夜の睡眠への最初の段階は始まっています。

朝起きたらまずはカーテンを全開にして陽の光を全身に浴びて深呼吸をしましょう。一日の生活にしっかりとしたリズムを作る事によって、夜睡眠する際に寝つきが良くなります、よって熟睡出来る可能性も高くなります。

熟睡する為のコツ2・食事もしっかり

熟睡する為のコツ2番目は食事です。

食事も日常生活におけるリズムの大切な要素です、出来れば毎日同じ時間にある程度決まった量の食事を心がけましょう。また夜八時以降は胃に入れても軽い物、消化の良い物に留める、夕食にはあまりカロリーの高い物や消化の悪い物は食べないなども睡眠中の体に負担をかけずに熟睡するコツです。

熟睡する為のコツ3・食事のメニューでも熟睡を意識

食事のメニューをしっかり考えるのも熟睡する為のコツです。

トリプトファンという物質は朝に摂取すると夜になるころにはメラトニンという睡眠を促す物質に変化します。あさの食事をちゃんと摂る事によって一日に必要なエネルギーをしっかり補給し日中の行動を活発にして、夜の寝つきを良くし安眠と熟睡を手に入れましょう。トリプトファンを多く含む食品は肉、魚、納豆、乳製品、卵などがあります。

夕食は消化に良い物をなるべく早い時間に食べるようにしましょう。お腹が空いていても寝むれませんが、お腹がいっぱいでも安眠と熟睡は得られません。丁度良く調節できるように自分に適した食事の量を把握しましょう。

熟睡する為のコツ4・就寝一時間前には入浴を

入浴後すぐに布団に入ってしまうと体温が高すぎて体の温度調節が上手くいかなくなります。就寝前一時間は余裕を持って入浴しましょう。

入浴後の一時間をストレッチやマッサージなどリラックスしながら過ごす事も重要です。

熟睡する為のコツ5・翌日の予定を整理

就寝前に翌日の予定や行動などを整理しておくと良いでしょう。次の日の行動が判っている状態でストレスなく睡眠に入ると、寝つきも良くなり朝の行動もまた楽になります。

緊張感のある夢も見ずにすむでしょう。

熟睡する為のコツ6・就寝前にアロマやお香で更にリラックス

アロマやお香で更にリラックスしてから睡眠に入ると熟睡出来るはずです。中でもラベンダーの香りをかぐと眠気が増し安眠できると言います、乾燥したものが瓶などに詰められて売っています、安眠をしたい方にお勧めです。本物のラベンダーの香りはオイルやお香と違ってまた格別です。

熟睡する為のコツ7・ハーブティーで更にリラックス

ハーブティーの中には精神安定作用のある物、鎮静作用のある物、または安眠作用のある物など様々な効能を持つものがあります。健康効果も期待できノンカフェインで睡眠前に飲んでも支障の無いものが多いので、お気に入りのハーブティーで就寝前に心を癒して熟睡してみてはいかかがでしょうか?

熟睡する為のコツ8・睡眠環境を整えましょう

熟睡するコツの中でも特に重要なのがこの睡眠環境です。

睡眠環境とは室温や湿度、または寝具内の温度と湿度を考えると共に、騒音や光、また寝具そのものがどれだけ自分の体に合っているかを見直す事です。

最適と言われている睡眠環境

  • 室温18℃~27°(季節によって変化)
  • 湿度45%程度
  • 布団の中の温度33℃前後
  • 布団の中の湿度50%前後

これに加えて静かな方が熟睡出来るという人はカーテンなどを厚い物に変えて騒音を遮るなども熟睡する為のコツです。厚いカーテンは起きるまで外の光を遮ってくれる役割も果たします。

それでも騒音が気になる人は耳栓なども活用しましょう、目覚まし時計の音が聞こえる事を確認してから眠りましょう。

光が気になる人はアイマスクなどを使うと良いでしょう。

熟睡する為のコツ9・ポジティブな明日のイメージを

最後に熟睡する為のコツとしてポジティブな明日へのイメージをしながら眠りに入る事をお勧め致します。睡眠前のストレスの軽減は安眠をもたらしてくれる事でしょう、明日も一日楽しい日がやってくる事を思い浮かべながらすやすやと眠りに入りましょう。

熟睡は日々の活力

以上熟睡する為のコツを幾つかご紹介いたしましたが参考になりましたでしょうか?
熟睡と安眠は健康に良いだけでなく、日々の活力の源でもあります。快適な睡眠と同時に快適な日々を手に入れて下さい。

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熟睡する為のコツのまとめ

  • 熟睡と安眠のコツは朝の一日の始まりから食事に至るまでのリズムを毎日整えること。
  • ベッドの中までストレスを持ちこまないのも熟睡の為のコツ。
  • 睡眠環境を整え快適な睡眠を。

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