寝る時は真っ暗?豆電球?快適な睡眠のための明るさとは

寝る時は真っ暗の方が良いのか、それとも豆電球の方が良いのか、
どちらの方がより睡眠の質を上げることができるのでしょうか?
今日は、「寝る時」と「寝室の明るさ」の関係についてお伝えしていきます。

また、ぐっすり眠るためには寝る直前はどのように過ごせば良いのかも併せてお伝えしていくので、
今よりも睡眠の質を上げたいと思っている方は是非参考にして見てください。

[quads id=1]

 

寝る時は真っ暗の方が良いの?

寝るときは、真っ暗が良いとされています。
なぜなら、明るい光は眠りを妨げる可能性があるためです。
特に青色の光は、体内のメラトニンの分泌を妨げることが知られています。

しかし、完全な暗闇で眠ることが不安な場合は、豆電球程度の弱い光をつけることもできます。
ただし、可能であれば、眠りに適した暗い環境を作ることが推奨されます。

 

真っ暗で寝る人はどのくらいいるの?

ではここで、寝る時に真っ暗で寝る人の割合を見ていきましょう。
睡眠に関する研究所で「寝る時に豆電球を付けますか?」という質問を行いました。そのデータでは以下のようになったといいます。

真っ暗で寝る人:55%
豆電球をつけて寝る人:41%
明るいままで寝る人:4%

参考:Jタウン研究所「寝る時に「豆電球」点けますか?」
(総投票数925票、2015年1月6日~2月10日)

 

豆電球で寝ることのメリット

豆電球を使用することにより、明るすぎず暗すぎず、自然な光を得ることができます。
これにより、深い眠りにつくことができ、覚醒度が低くなり、夜間に目が覚めることが少なくなります。

また、豆電球は低電力であるため、省エネにもなります。
しかし、部屋全体を明るく照らすことができないため、読書や作業などには向いていません。

 

寝る時の光は体にどのような影響があるのか

ではここで、「寝る時」と「光」の関係について見ていきましょう。

 

「光」が体にもたらす影響

光は体に様々な影響を与えます。
例えば、適切な量の太陽光を浴びることでビタミンDを生成し、骨や筋肉の健康を促進する効果があります。
一方で、長時間の紫外線曝露は皮膚がんなどの健康被害を引き起こす可能性があります。

また、青色光は視覚に影響を与え、夜間に長時間スマートフォンやパソコンを使用すると、
睡眠の質が低下することが知られています。

さらに、赤色光は睡眠の質を高める効果があるとされ、
睡眠の前にスマートフォンやパソコンの画面色を赤色に変更することが推奨されています。

 

寝る時に明るいままだと「太る」の真相は?

寝る前に明るい環境にいると、体内時計が誤作動し、メラトニンというホルモンの分泌が抑制されます。
このホルモンは、睡眠を促進する作用がありますが、抑制されると睡眠の質が低下し、代謝が低下します。
その結果、エネルギー消費が減少し、太りやすくなります。

さらに、明るい環境下で食事をすると、食欲が増進され、過剰なカロリー摂取につながります。

 

「赤い光」が睡眠の質を上げる?

赤い光は、睡眠ホルモンであるメラトニンの分泌を促進することが近年分かってきました。
メラトニンは、睡眠の質を向上させるための重要な役割を果たしており、
赤い光がその分泌を促進することで、より深い眠りを誘発することができます。

また、赤い光は、目の疲れを軽減する効果もあり、眠りに落ちやすい環境を作り出すことができます。

 

寝る時に真っ暗なのはデメリットもあるの?

真っ暗で寝ることのデメリットは、以下の通りです。

 

1. 人によって不安を感じる場合がある:

真っ暗な環境下で寝ると、目を閉じても開けても何も見えない状態になります。
慣れていないと、人によってはその状態に不安感を感じてしまいます。
「怖い」の思いが入眠の妨げになってしまうので、睡眠の質が低下する可能性があります。

 

2. 目の疲れや不快感が生じる:

真っ暗な環境下で寝ると、目が疲れたり、不快感を感じる場合があります。
このため、目を休めるために、少しの光を残した状態で寝ることが良い場合もあります。

 

3. 夜間トイレに行くときに不便を感じる:

真っ暗な環境下で寝ると、夜間トイレに行くときに不便を感じる場合があります。
このため、夜間トイレに行くときには、少しの光をつけることが望ましいです。

 

以上が、真っ暗で寝ることのデメリットです。

 

寝室に証明を取り入れる時のポイント

直接、目に光が入らないようにする

目に直接光が入ると入眠の妨げになってしまいます。
天井のライト、窓から入ってくる光、生活家電の発する光など、日常生活では様々な光源があり、
寝る時にはいずれの光も直接目に入らないことが望ましいです。

目を閉じていてもうっすらと感じる程度の光でも、目は敏感に感じ取ります。

その場合はアイマスクを使用したり、光源やベッドの位置を調整しましょう。

 

暖色系になる電球を選ぶ

電気屋さんで電球を選んだことがある人なら分かるかと思いますが、照明の色には大きく分けて3種類あります。

・真っ白の昼白色
・青みがかった昼光色
・オレンジがかった電球色

寝室におすすめな照明の色は「オレンジがかった電球色」です。
オレンジ色の光は寝つきを良くしてくれることと、他の色の証明に比べてまぶしさを感じづらいと言われています。

「焚火の映像や音にはリラックス効果がある」という話がありますが、木のパチパチと燃える音や、炎の揺らぎに加え、炎の色のオレンジにもリラックスさせてくれる効果があると考えられています。

 

弱い光の「ランプ」を活用する

多くの家では天井にあるシーリングライトで部屋全体を照らしています。
起きている時に過ごすには最適な明るさですが、寝る時には明るすぎてしまいます。
豆電球の明るさにしたとしても、天井に光源があることで直接光が目に入ってしまい、睡眠の妨げになってしまう場合があります。

そういう場合はシーリングライトに比べて光の弱い「ランプ」を活用するのも一つの手です。
薄暗い部屋は気持ちを落ち着かせてくれます。
また、夜に目を覚ました時にもシーリングライトをつけた時と比べて強い光を浴びることが無いので、
再度寝る時に寝付きやすくなるメリットもあります。

人の動きを感知してライトをつける「センサーライト」を活用する事でも、夜中に起きた時に強い光を浴びなくて良いので
検討してみると良いかもしれません。

 

寝る前にはどのように過ごせば睡眠の質を上げることができるのか

寝る直前には、以下のことをすると寝つきが良くなります

 

1. 静かな環境を作る:

寝室で音楽を聴いたり、テレビを見たりしないようにし、静かな環境を作ります。

 

2. リラックスする:

入浴やストレッチなどでリラックスすることが大切です。また、瞑想や深呼吸をすることもおすすめです。

 

3. 暗くする:

寝室を暗くすることで、自然な眠気を誘います。カーテンを閉めたり、アイマスクをつけたりすると良いでしょう。

 

4. 温度を調整する:

室温が高すぎると眠りにくくなるため、適度な温度に保つようにしましょう。

 

5. スクリーンを避ける:

寝る前にスマホやパソコンなどのスクリーンを見ると、眠りが浅くなることがあるため、避けるようにしましょう。

 

以上が、寝る直前に取るべき行動です。

[quads id=1]

 

「寝る時は真っ暗の方が良いの?」についてのまとめ

寝る時には真っ暗の方が良いのか、豆電球をつけた方が良いのかをお伝えしてきました。
真っ暗で寝た方が睡眠の質を上げるとされていますが、真っ暗な状態ん「不安」を感じるのであれば、
弱い光の間接照明を取り入れても良いかもしれませんね

「豆電球」でも良いかもしれませんが、寝る時にまぶしさを感じるようであれば、
ランプやセンサーライトを取り入れるのも一つの手かと思います。

「寝る時」と「光」は密接の関係があり、睡眠の質にも大きな影響があります。
自分に合った「心地よい光のある空間」を作り、質の良い睡眠を送れるようにしたいですね。

[quads id=1]

 

226 COMMENTS

lista escape room

Hello there, just became alert to your blog through Google, and found that it is
truly informative. I’m going to watch out for brussels.
I will be grateful if you continue this in future.

A lot of people will be benefited from your writing.
Cheers! Escape roomy lista

Gerardo Escarsega

I’m impressed, I must say. Really not often do I encounter a blog that’s each educative and entertaining, and let me tell you, you’ve got hit the nail on the head. Your concept is outstanding; the issue is something that not enough people are talking intelligently about. I’m very glad that I stumbled throughout this in my search for something regarding this.

Edwardo Maiden

You completed several fine points there. I did a search on the theme and found the majority of persons will have the same opinion with your blog.

Miyoko Duncklee

Hi my friend! I wish to say that this article is awesome, nice written and include almost all significant infos. I would like to see more posts like this.

Lahoma Defenderfer

An outstanding share! I have just forwarded this onto a friend who had been doing a little homework on this. And he in fact ordered me breakfast simply because I found it for him… lol. So let me reword this…. Thank YOU for the meal!! But yeah, thanks for spending some time to discuss this topic here on your web site.

toptan poşet

A motivating discussion is definitely worth comment. I do believe that you ought to write more on this subject matter, it may not be a taboo subject but typically people do not discuss these subjects. To the next! All the best.

cheap amateur webcams

Hi! I could have sworn I’ve been to your blog before but after going through many of the posts I realized it’s new to me. Anyways, I’m definitely pleased I discovered it and I’ll be book-marking it and checking back regularly.

mağaza poşeti

Hello there! This post could not be written any better! Reading through this article reminds me of my previous roommate! He always kept preaching about this. I am going to send this post to him. Fairly certain he’s going to have a good read. Thank you for sharing!

poşet baskı

An impressive share! I’ve just forwarded this onto a coworker who was conducting a little research on this. And he in fact ordered me lunch due to the fact that I found it for him… lol. So allow me to reword this…. Thanks for the meal!! But yeah, thanx for spending some time to discuss this subject here on your blog.

tubidy mp3

You need to be a part of a contest for one of the highest quality blogs on the web. I’m going to recommend this site!

실시간카지노

I really love your website.. Very nice colors & theme. Did you develop this website yourself? Please reply back as I’m hoping to create my own website and would love to know where you got this from or exactly what the theme is named. Appreciate it.

안전놀이터

I must thank you for the efforts you’ve put in writing this blog. I really hope to check out the same high-grade content by you in the future as well. In truth, your creative writing abilities has encouraged me to get my own blog now 😉

blue dream

Greetings! Very helpful advice in this particular article! It is the little changes which will make the largest changes. Thanks for sharing!

blue dream

Next time I read a blog, Hopefully it does not fail me as much as this one. After all, I know it was my choice to read through, but I truly thought you’d have something useful to talk about. All I hear is a bunch of whining about something you could possibly fix if you weren’t too busy looking for attention.

슬롯게임

I’m more than happy to uncover this web site. I need to to thank you for ones time for this wonderful read!! I definitely liked every bit of it and I have you saved to fav to look at new information in your site.

joyourself

I needed to thank you for this wonderful read!! I absolutely loved every bit of it. I have got you book marked to look at new things you post…

tubidy mp3

This is the right webpage for anyone who wants to understand this topic. You realize so much its almost hard to argue with you (not that I really will need to…HaHa). You definitely put a new spin on a subject which has been written about for many years. Excellent stuff, just wonderful.

Blue Dream

Aw, this was an exceptionally nice post. Finding the time and actual effort to generate a really good article… but what can I say… I put things off a whole lot and don’t manage to get anything done.

tubidy

I’m impressed, I have to admit. Seldom do I encounter a blog that’s both educative and engaging, and let me tell you, you have hit the nail on the head. The issue is an issue that too few people are speaking intelligently about. I’m very happy I came across this during my search for something regarding this.

슬롯추천

Way cool! Some extremely valid points! I appreciate you penning this article plus the rest of the website is really good.

father's Day

Oh my goodness! Amazing article dude! Many thanks, However I am experiencing issues with your RSS. I don’t know why I cannot join it. Is there anybody getting the same RSS issues? Anyone who knows the solution will you kindly respond? Thanks.

스매싱토토

Your style is very unique compared to other folks I have read stuff from. Thank you for posting when you have the opportunity, Guess I will just bookmark this web site.

sugar defender reviews

Incorporating Sugar Defender right into my day-to-day routine total wellness.

As someone that focuses on healthy eating, I value the extra protection this supplement provides.
Since starting to take it, I have actually seen a significant renovation in my power levels and a considerable decrease in my wish for undesirable snacks such
a such a profound effect on my every day life.

tubidy mp3

May I simply say what a relief to discover a person that actually knows what they are discussing on the internet. You certainly understand how to bring a problem to light and make it important. A lot more people must look at this and understand this side of your story. It’s surprising you’re not more popular because you surely possess the gift.

primepickingsplace.shop

Your style is really unique compared to other folks I have read stuff from. I appreciate you for posting when you have the opportunity, Guess I will just book mark this page.

tubidy

Having read this I thought it was extremely informative. I appreciate you finding the time and effort to put this content together. I once again find myself spending a significant amount of time both reading and leaving comments. But so what, it was still worthwhile.

Chelsie

Howdy! Do you know if they make any plugins to help with Search Engine Optimization? I’m trying
to get my website to rank for some targeted keywords but
I’m not seeing very good gains. If you know of any please share.

Kudos! I saw similar text here: Eco product

온카족

Hello! I could have sworn I’ve been to this blog before but after going through many of the articles I realized it’s new to me. Anyhow, I’m certainly delighted I discovered it and I’ll be bookmarking it and checking back often!

blue dream strain

I absolutely love your website.. Excellent colors & theme. Did you make this web site yourself? Please reply back as I’m attempting to create my very own site and would like to know where you got this from or what the theme is named. Thank you!

steel suppliers near me

Howdy! I just want to offer you a big thumbs up for your excellent information you’ve got here on this post. I am coming back to your web site for more soon.

스키강습 후기

I was very pleased to discover this page. I wanted to thank you for ones time for this particularly fantastic read!! I definitely enjoyed every bit of it and I have you book-marked to check out new information in your site.

silver moissanite rings

I’m impressed, I must say. Rarely do I come across a blog that’s both equally educative and engaging, and let me tell you, you’ve hit the nail on the head. The problem is something which not enough people are speaking intelligently about. I’m very happy that I found this during my search for something concerning this.

1940s bathroom remodel

Summer camps in India are primarily positioned within the Himalayas in Northern India within the state of Uttarakhand in locations like Uroli close to Ranikhet, near the Tons river in Purola, close to the Ganges in Rishikesh, in Uttarkashi the place many peaks like Darba prime are located, and within the Shimla region in Himachal Pradesh.

Online Dispensary that ships to all states

An outstanding share! I’ve just forwarded this onto a co-worker who had been doing a little homework on this. And he actually ordered me breakfast due to the fact that I discovered it for him… lol. So let me reword this…. Thank YOU for the meal!! But yeah, thanx for spending some time to discuss this matter here on your web page.

CNY Gifts Singapore

I seriously love your website.. Excellent colors & theme. Did you build this website yourself? Please reply back as I’m attempting to create my own personal website and want to know where you got this from or just what the theme is called. Thank you!

Rebirth RO Client

Everything is very open with a very clear description of the issues. It was definitely informative. Your website is very helpful. Many thanks for sharing!

best VPN 2025

Aw, this was a very nice post. Taking a few minutes and actual effort to make a top notch article… but what can I say… I hesitate a lot and don’t seem to get nearly anything done.

메이저슬롯

After I initially commented I seem to have clicked the -Notify me when new comments are added- checkbox and from now on every time a comment is added I recieve four emails with the same comment. Is there a way you are able to remove me from that service? Kudos.

경산오피

Good post. I learn something new and challenging on blogs I stumbleupon everyday. It’s always helpful to read articles from other writers and practice a little something from other websites.

hot girls India

Howdy! I simply want to give you a big thumbs up for your excellent info you have got here on this post. I will be coming back to your blog for more soon.

Stairlift Doncaster

Hello there! I simply want to give you a huge thumbs up for the great information you’ve got here on this post. I will be coming back to your blog for more soon.

designer clothes dubai

Oh my goodness! Incredible article dude! Thank you, However I am encountering troubles with your RSS. I don’t understand why I am unable to subscribe to it. Is there anybody else having the same RSS problems? Anybody who knows the answer can you kindly respond? Thanx.

porn

Way cool! Some very valid points! I appreciate you penning this post and also the rest of the site is also really good.

puppy sling

You’re so interesting! I do not suppose I’ve truly read through something like that before. So good to discover someone with original thoughts on this issue. Really.. many thanks for starting this up. This web site is one thing that is needed on the internet, someone with a bit of originality.

trading indicators

Everything is very open with a very clear description of the issues. It was really informative. Your site is very useful. Thanks for sharing!

porn

I love looking through a post that can make men and women think. Also, thank you for allowing for me to comment.

gamdom

Howdy! I simply want to give you a big thumbs up for the excellent information you have right here on this post. I am coming back to your site for more soon.

néon led

After I initially commented I appear to have clicked on the -Notify me when new comments are added- checkbox and now every time a comment is added I recieve 4 emails with the exact same comment. There has to be a way you are able to remove me from that service? Cheers.

商廈派傳單

Hi, I do think this is a great site. I stumbledupon it 😉 I will revisit once again since I saved as a favorite it. Money and freedom is the best way to change, may you be rich and continue to help others.

Web exposure boost

Your style is unique compared to other folks I’ve read stuff from. Thank you for posting when you have the opportunity, Guess I will just bookmark this blog.

silver exchange id

You are so cool! I don’t believe I have read through something like that before. So great to discover another person with some original thoughts on this issue. Really.. many thanks for starting this up. This web site is one thing that’s needed on the web, someone with a bit of originality.

supergoodsplaza.shop

Hi there! I just wish to offer you a big thumbs up for the great info you have got right here on this post. I’ll be coming back to your site for more soon.

Silver Jewellery manufacturer

I blog often and I truly appreciate your information. This great article has truly peaked my interest. I’m going to book mark your site and keep checking for new details about once per week. I opted in for your RSS feed too.

comprehensive

Greetings! Very useful advice in this particular article! It’s the little changes that will make the largest changes. Thanks a lot for sharing!

porn

May I just say what a comfort to find someone who truly knows what they are discussing over the internet. You actually understand how to bring a problem to light and make it important. More people need to check this out and understand this side of your story. I can’t believe you are not more popular because you most certainly have the gift.

gay porn

You should take part in a contest for one of the most useful blogs on the internet. I most certainly will highly recommend this website!

porn

This website definitely has all the information and facts I needed about this subject and didn’t know who to ask.

porn

Greetings! Very useful advice in this particular article! It is the little changes that produce the most important changes. Many thanks for sharing!

click

I wanted to thank you for this good read!! I absolutely enjoyed every bit of it. I have you book-marked to check out new things you post…

분당오피

I need to to thank you for this excellent read!! I absolutely enjoyed every little bit of it. I have got you saved as a favorite to check out new stuff you post…

mythemeshop

Hello! I could have sworn I’ve visited your blog before but after browsing through many of the posts I realized it’s new to me. Nonetheless, I’m definitely pleased I discovered it and I’ll be book-marking it and checking back frequently!

see it here

I’m impressed, I have to admit. Rarely do I encounter a blog that’s both educative and engaging, and let me tell you, you have hit the nail on the head. The problem is something which not enough folks are speaking intelligently about. Now i’m very happy that I came across this in my search for something relating to this.

porn

Hey there! I just want to give you a big thumbs up for your great info you’ve got right here on this post. I will be coming back to your site for more soon.

savefrom

Hi there! This article could not be written much better! Looking at this post reminds me of my previous roommate! He always kept preaching about this. I most certainly will forward this article to him. Pretty sure he’ll have a good read. Thanks for sharing!

porn

Everything is very open with a really clear description of the challenges. It was really informative. Your website is extremely helpful. Thanks for sharing!

imp source

I enjoy reading through an article that will make people think. Also, thank you for allowing me to comment.

コメントを残す

メールアドレスが公開されることはありません。 が付いている欄は必須項目です