皆様の健康のために日々健康食品を研究しております

健康 睡眠

睡眠の質について

ご覧いただきありがとうございます。

健康食品研究所、森です。

突然ですが皆様、

睡眠はとっていますか?

私は健康、美容のために0時くらいには就寝しています。
朝は大体8時に起きているので割とぐっすりなんですが…
疲れすぎていたり、お酒を飲みすぎたりすると

ぐっすり眠れなかったり、目覚めが悪いなぁ…と思うことがあります。

一説によると睡眠の質が良くないと心身ともにダメージを受ける可能性があるそうなので、できる限り改善していこう!と研究することにしました!

まず…

現代人のおおよそ2割はぐっすり眠れていないそうです。

厚生労働省が平成28年に行った調査によると、睡眠があまりとれていない人、まったくとれていない人の合計は男性19.7%、女性も19.6%という結果が出ています。

つまり、5人に1人は睡眠の質が悪い、ということです。
さらに自分では睡眠の質が悪い、と気づいてない人も一定数いると考えられますので、実際はもっと多いのではないでしょうか?

うまく眠れなくなる要因としては大きく3つの原因があると考えられています。

睡眠の質を下げる要因

  1. 生活習慣
  2. 寝室環境
  3. ストレス

生活習慣

現代人で最もありがちなのがこれではないでしょうか?
スマートフォンの普及により、ベッドに入ってからスマホをポチポチ…
このスマホから発せられるブルーライトがよくないのです!
ブルーライトは睡眠の質を上げるホルモンである「メラトニン」を減らし、これが減ることにより眠気がなくなっていくのです。
あー眠いなー、と思っているときについついスマホを触って、気づいたら眠れない、なんていう経験はありませんか?
それはブルーライトが原因です。

寝室環境

温度や湿度、広さ、明るさ、音などいろいろなものが関わってきます。
暑すぎ、寒すぎの部屋ではもちろん快眠することは難しいです。
また、寝るときに音楽をかけたりしてうるさすぎたりするのも睡眠によくない影響を与えます。
寝るときはできるだけ静かなほうが睡眠にはいいです。

ストレス

ストレス社会と呼ばれる昨今、長時間労働や各種ハラスメントも睡眠に影響します。
通常であれば日中は交感神経、眠るときには副交感神経が働くようになっています。
しかし、ストレスなどが原因で自律神経のバランスを崩してしまうと眠ろうと思っても交感神経が働いてしまい、不眠などの睡眠の質を下げる原因となります。

睡眠の質が悪くなると…

高血圧症や糖尿病などの生活習慣病やがんのリスクが上がったり、病気が進行しやすくなったりすると言われています。
精神的にも記憶力や正常な判断力、集中力の低下などが起こり、気分が落ち込んでうつ病になるリスクも高まりやすいので早急に改善することをおススメします。

睡眠の質を上げるためにできること

  1. 起床時間

  2. 食事

  3. 室内環境を整える

起床時間

できれば毎日目覚める時間は一定のほうがいいでしょう。
そうすることにより体内時計のリズムが整います。
お休みの日はいつもよりゆっくりできるので多く眠りたい、と思いますが、いつもの起床時間より2時間以上遅くなると、次の日に起きるのがつらくなりやすいので気を付けましょう。

食事

しっかり1日3回、規則正く食べるようにしましょう。
特に朝食は摂ることで胃腸が働き、体内時計のリズムが整います。
逆に夜遅くの食事は胃腸が休まらず、深部体温が高いままになり、睡眠の質が低下してしまいます。
量としては3食均等に食べるか、夕食を少なめにすることが推奨されています。
夕食は刺激物を避け、カフェインや消化に悪いものも避けた方が無難です。

室内環境を整える

明るさや温度、湿度も睡眠の質に大きく関係してきます。
部屋の温度で言えば16~26℃が適しています。
夏と冬で理想的な温度は違っていて、夏に寝具を使うのであれば室温26℃が望ましく、室温28度を超えると質は低下します。
冬はというと16~19℃であれば安定した睡眠を得られます。
湿度は50~60%が理想的だそうです。

あと重要な環境は明るさで、眠る2時間くらい前からは、やや暗めの白熱灯がいいそうです。
また、睡眠中は暗ければ暗いほどよく、4ルクス以下が理想的。
真っ暗が怖い人は4ルクス以下の間接照明などを探してみてください。
朝目覚めるときは2500ルクス以上の強い光を浴びるとスムーズに目覚めることができます。
照明がタイマー付きであれば起床時間に合わせて明るくするのもいいかもしれません。

まとめ

いかがだったでしょうか?

心も体にも大切な睡眠。
環境を整え、規則正しい生活を送ることが質の良い睡眠への第一歩です。
日々忙しくて疲れている現代人の皆様。
しっかりと質の高い睡眠をとり、疲れを癒して日々の生活をよりよいものにしていきましょう!

それでは!よい健康を!

健康食品研究TOP

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