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爆睡している猫
爆睡している猫

自分に合った熟睡できる方法をチェックする4つのタイプ

熟睡中の猫

熟睡できる方法として沢山の情報がありますが、なかなか自分に合った方法が見つからないという人も多いのではないでしょうか?熟睡できる方法として手っ取り早く睡眠導入剤を利用する人もいれば、日常生活の中で工夫して、無理なく熟睡したいと思う人もいるでしょう。睡眠の状態はは生理的な反応であり、簡単に改善されるものではありません。とはいえ、出来るだけ自分に合った熟睡できる方法を見つけることが、最短の改善方法と言えるでしょう。沢山ある睡眠の質改善方法から、自分に合った方法を探すための4つのポイントをご紹介しましょう。

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3つのタイプに分かれる熟睡できる方法

熟睡している男

インターネットや本、テレビなども熟睡できる方法はたくさん紹介されます。熟睡感を感じるためには、脳活動も低下した状態であるノンレム睡眠の時間が確保され、より深い眠りの時間が必要です。また、目覚めがすっきりしていることもポイントになりますよね。疲れが残っていないスッキリとした朝を過ごしたいと感じる人も多いことでしょう。熟睡できる方法として紹介される情報には、大きく3つに分けられます。

  • 生活リズムを整える(朝、日光を浴びる…など)
  • 睡眠環境(寝室の環境や、寝具が合うか…など)
  • 睡眠障害として診断される場合の対処(睡眠時無呼吸症候群対策など)

特に生活リズムを整えるというのは、熟睡できる方法としてとても大切なポイントではありますが、逆に、実践しにくいものでもあります。生活習慣を変えるにも、仕事や子育てなどの優先すべきことがあれば、取り組むのは難しいですよね。朝起きて朝日を浴びるなどの習慣も、ただでさえ朝起きるのが辛いのに、まぶしくて無理だと感じる人もいるでしょう。寝具の合うものを探すのにも、費用がかかります。それぞれの熟睡できる方法をすべて試すのが一番ですが、より効率よく睡眠の質を改善するために、自分の睡眠の質のタイプを把握し、その上で自分に合った熟睡できる方法を探してみましょう。

自分のタイプに合った熟睡できる方法から始めよう

熟睡できる方法は沢山ありすぎて、全部やろうとしてあきらめた、面倒になった、続かない…と感じる人ほど、まずは自分のタイプに合った方法を一つだけ継続するというところから始めてみてはいかがでしょうか?何かひとつなら習慣にしやすく、熟睡につながる可能性も高くなりますよ。4つのタイプを紹介し、タイプに合った熟睡できる方法をご紹介します。

1.寝起きが悪いタイプの熟睡できる方法

熟睡できていないと感じるのは、大抵の場合、朝の目覚めの時でしょう。朝起きても疲れが残っている、布団から出ることができずに遅刻したり朝食を抜いたり…。熟睡できる方法を探しても、朝の余力がないから朝日を浴びるなんて無理…と思ってるかもしれません。寝起きが悪いタイプの人がやるべき熟睡できる方法は、「朝起きて、すぐに塩水を飲む」です。

朝起きれない人に限って、夜更かしをする人も多いです。そのため睡眠不足になってますます朝起きれなくなるパターンではありますが、実は、この寝起きが悪いタイプの人は「副腎疲労症候群」の可能性があります。副腎疲労症候群の場合、朝は弱いけど夜には元気になってしまうので、主な活動が夜になりがちです。この生活パターンは副腎疲労から回復しない限り、自分でコントロールするのは難しいかもしれません。副腎疲労タイプの人は塩味を好みます。塩辛いものが好きな人にぴったりの副腎疲労回復方法が、朝一番の塩水なのです。これで一日を調整し、朝の目覚めを変えてみましょう。何時に起きても、とりあえず塩水を飲む。ただし、必ず天然塩を使うことが条件です。

寝起きが悪い副腎疲労タイプの人は甘いものを好む人も多いので、ダイエットと思って甘いものを控えるのもお勧めですよ。朝一杯の塩水と一緒に、砂糖抜きダイエットを始めませんか?それが熟睡できる方法につながります。

2.寝つきが悪いタイプの熟睡できる方法

熟睡したいと悶々と考えながら、なかなか寝付けない…そんな人はしっかり眠ったつもりでも睡眠不足感を感じます。脳が「眠れなかった時間」を記憶してストレスにしているために、どんなに深く眠っても満足感を感じないのです。そんな寝つきが悪いタイプの人におすすめなのが「遅寝早起き」です。寝つきが悪いと、早く寝なくてはと気ばかりが焦って余計なストレスになってしまいます。特に真面目に7時間睡眠を確保しなくては、と考える人に多いのがこのタイプ。

睡眠時間は人によって異なります。確かに5時間以下の睡眠で生活習慣病のリスクが高まるなどの情報もありますが、100歳を超えて現在も現役医師として活躍される日野原重明先生は、ショートスリーパー(3時間以下の短時間睡眠を行う人)としても有名なのです。健康は睡眠時間の長さではなく質によります。熟睡感を感じるためにノンレム睡眠が深い時間があることです。寝付いて3時間はノンレム睡眠が深くなりやすい時間ですから、何時から何時までと気にせずに、まずは起きる時間だけ決めておきましょう。それまでは眠くなるまで寝ない、遅寝早起きこそが熟睡できる方法なのです。

寝つきが悪い人は、入眠を誘うメラトニンが不足しがちとも言われています。メラトニンをサプリメントで摂取したり、メラトニンの材料となるタンパク質をしっかり摂るなども取り入れてみましょう。このタイプの人には、寝る前のホットミルクは有効です。熟睡できる方法として、遅寝早起きと、眠気を感じてきたらホットミルク、などを試してみましょう。

3.夜中に目が覚める中途覚醒タイプの熟睡できる方法

夜中に何回も目が覚める、トイレが近い、一度目が覚めたら眠れなくなる…そんな中途覚醒タイプの睡眠障害に悩む人が増えています。特に中高年になると中途覚醒によって十分な睡眠が出来なかったと感じる人が多いようです。中途覚醒が起こる原因は沢山ありますが、睡眠を継続させるためのホルモンであるメラトニンの不足や、活動をうながすコルチゾールの分泌過多などがあります。この中途覚醒タイプの熟睡できる方法として、まず取り組んでほしいのが「日中の運動量を増やすこと」です。

本来、活動を始めるために朝方から夕方にかけて分泌されるコルチゾールは、分解されて睡眠物質をつくりだしています。コルチゾールの働きは血糖値や血圧などを上げて、ストレス対処などを行う働きがあります。いつもストレスを抱えている人にとっては、コルチゾールが分泌されすぎて、日中はだるく夜は眠れないという悪循環を招きますが、程よい運動を行うことでコルチゾール分泌を正常化させ、代謝させることで夜の眠気を作ることができますよ。デスクワークばかりだったり、休みの日はゴロゴロしている…それでは身体のホルモンバランスが崩れてしまいます。使うはずだった活動ホルモンが夜中に悪さをしているのです。

中途覚醒タイプの人には、血糖値や血圧の不安定による夜間の興奮が起こっている可能性もあります。生活習慣病などがないか、一度確認してみましょう。

4.とにかくすぐに改善させたい人の熟睡できる方法

熟睡できる方法をすべて試してみた、だけどどうやっても眠れなかった…そう感じる人は、睡眠障害を専門とする医師がいる睡眠外来に相談しましょう。安易な睡眠導入剤の利用はお勧めできませんが、睡眠不足が続くことで、精神的に落ち込んでしまったり、体調不良が出てしまいます。西洋医学だけでなく、東洋医学なども利用して、鍼や漢方を利用することを勧められる場合もあります。一人で悩まずに、専門の医師に相談することで、睡眠障害の原因がわかるかもしれません。睡眠時無呼吸症候群など自覚しにくい睡眠障害もあります。自宅でできる熟睡できる方法をすべて試しても無理だったという人は、早めの受診をお勧めします。

オムロン 睡眠計 HSL-101【ウェルネスリンク対応】
オムロン (2012-05-10)
売り上げランキング: 3,310

まとめ

熟睡する方法としてたくさんの情報があふれています。効果があると言われるサプリメントなどもありますが、すぐに改善するのではないかと期待する人も多いでしょう。睡眠の状態を変えるのはどうしても時間がかかります。なぜなら、そのような睡眠障害が起こるまでにも。沢山のストレスや食生活、夜更かしなどの小さな悪影響が日々積み重なって、今の睡眠の質を作り上げているからです。自分のタイプをチェックし、熟睡する方法をまずは一つ習慣にしてみませんか?

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