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音楽鑑賞
音楽鑑賞

熟睡に導く音楽を効果的に使うための3つの条件

音楽鑑賞

熟睡するときに、効果的な音楽は確かにあります。

川のせせらぎや、波の音などの自然音や、脳波を刺激するヒーリングミュージックなど
深い眠りにさそってくれる手軽なアイテムです。

しかし、使い方を間違えると熟睡できなかったり、音楽そのものが刺激して、逆に眠れなかったりします。それでは、せっかくの効果も台無しですよね。

本記事では、音楽の力を借りて、熟睡をしたいと考える人に、より効果的に熟睡に導いてくれる音楽の使い方や選び方をご紹介していきます。

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熟睡と音楽の効果的な関係

ギター

熟睡というのは、外の刺激を受けず意識が消失した状態です。

この時に、音楽という刺激を受けても、実は感知できません。つまり、本当に熟睡している時には音楽は関係ないということになります。

脳波に働きかけるような音楽などもありますが、それは睡眠に導くものであり、
熟睡を作り出すものではないのです。

音楽は、熟睡に導くもの。音楽はその内容や、聞く環境によっても異なります。音楽は薬のように強制的に寝せてしまうものではないのです。熟睡を導くために心地よい眠りを誘う音楽を効果的に使いましょう。

音楽が熟睡に導くために

音楽療法として慢性不眠の人たちへアプローチした結果、睡眠の質の改善や、入眠までの時間が短かくなったということがわかっています。

睡眠障害などがあると、特に効果的になりそうです。

また、音楽を使って熟睡の状態に導くためには、環境などの条件を整えることも大切です。深い睡眠に導くために、音楽を効果的に使うための3つの条件をご紹介します。

条件その1.熟睡前に音楽はタイマーオフを

音楽の効果は、眠りに誘うもの。熟睡を作り出すものではありません。

それは、音楽の力によってレム睡眠に導き、そこから睡眠段階を深めていくためのものだからです。

人はレム睡眠とノンレム睡眠を繰り返しながら身体を休息させています。レム睡眠とは、身体は休んでいるけれど脳は活動している状態。ノンレム睡眠は、脳の活動も低下している状態となります。

また、睡眠には次の4つの段階があります。

  • 睡眠段階1:うとうととしたまどろんだ浅い眠りの段階でレム睡眠の状態。寝ているという実感はありません
  • 睡眠段階2:軽い寝息を立てる程度の状態。睡眠中の多くはこの状態です
  • 睡眠段階3:深く寝ている状態で、呼びかけなどの外の刺激には反応しにくい状態です。深い睡眠状態で、一晩の睡眠中の前半はこの状態になりやすくなります
  • 睡眠段階4:ノンレム睡眠の中で最も深い睡眠状態となります。

熟睡というのは、ノンレム睡眠となる睡眠段階3や4の状態の事です。

睡眠時に音楽をかけていると、レム睡眠が長くなり、睡眠段階2の状態が
短くなったという研究結果
もあります。音楽という刺激を受け続けていると、脳は休むことができません。最初の心地よい眠りに導かれたら、後は音楽は消してしまいましょう。

といっても、寝てしまっているのに自分で消すことは不可能ですから、タイマーをつけて、眠りとともに音楽という刺激もオフにするようにしましょう。

条件その2:ヘッドフォンは使用しない

ヒーリングミュージックに浸るためには、ヘッドフォンをしてじっくり音楽を楽しみたいという方も多いはず。

しかし、睡眠時のヘッドフォンは、身体を緊張させることをご存知でしょうか?睡眠時にヘッドフォンをしていると、身体を締め付けていることと同じ状態で、物理的に身体が緊張します。

外れやすいヘッドフォンであればそれだけで気になるでしょうし、寝返りも打ちにくくなります。それだけでなく、睡眠中に30デシベル以上の音があるとストレスを感じるとも言われています。30デジベルとは、しーんとした部屋で聞こえるエアコンの稼働音程度です。

いくら癒しの音楽であったとしても、耳元で直接脳に刺激を与えるヘッドフォンでの刺激は、深い眠りを妨げてしまうのです。睡眠時はヘッドフォンは使用せずに、適切な距離と音量で音楽の効果を試してみましょう。

条件その3:睡眠時の携帯利用は控えよう

最近では、スマホが主流となり、動画サイトが便利に使えたり、手軽に音楽を取り込んで楽しめるようになりました。

携帯電話をそのまま目覚ましにしたり、寝る前のヒーリング音楽を聴くのに
使っている人も多いのでは?手軽で便利に使える携帯電話は、眠る時も枕もとに置く人が多いことでしょう。しかし、携帯電話から発している電磁波は、脳を刺激し、深い眠りを妨げます。

また、携帯電話で音楽や動画サイトを利用するとき、大抵の場合は、明るいライトがついてしまいます。

深い眠りに欠かせないのが、「できるだけ少ない脳への刺激」と「暗い環境」です。どちらも刺激してしまう携帯電話が枕もとにあると、いくらよい音楽であっても半減してしまいます。音楽によって熟睡し、効果があったと感じている人であっても、一時的なもので、毎日同じことを続けていれば抜けない疲れを感じるはず。

脳も深い休息につくことこそ熟睡なのです。たまには刺激をなくしてゆっくり休ませてあげましょう。どうしても携帯電話を音楽や目覚ましを利用したい場合は、少なくとも2m以上離れた環境で睡眠をとるようにしましょう。

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: 297

まとめ

熟睡のために音楽を使うのは、まずは心地よい眠りを誘う効果があるからです。しかし、いったん眠ってしまえば、その後の刺激は不要なもの。静かで暗い環境の方が、深い眠りに入れるのです。

音楽は眠りの導入剤。使い方を間違えないようにしたいですね。熟睡するための音楽としては「へミシンクミュージック」もお勧めです。自分の好みの熟睡音楽を探してみてくださいね。

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