毛布の重さが睡眠に影響する？効果と理由を詳しく解説

「毛布の重さが睡眠の質を向上させる」という事実が近年になって分かってきました。
毛布の重さの好みは人それぞれですが、その中でも重い毛布は「ウェイトブランケット」と呼ばれ、
徐々に注目されつつあります。

今日はそんな「重い毛布（ウェイトブランケット）」についてメリット・デメリットや選び方についてお伝えしていきます。

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重い毛布（ウェイトブランケット）とはどんなものなのか

重い毛布（ウェイトブランケット）は、一般的なブランケットよりも重く作られたもので、
睡眠やリラクゼーション時に使用されます。
通常は、約4.5kgから11kgまでの重量があり、中には砂やガラスビーズ、ポリエステルビーズなどが詰まっています。

重い毛布（ウェイトブランケット）は、軽い圧力をかけることで、リラックス感をもたらすとされています。
特に、不安やストレスを感じる人、自閉症スペクトラム障害を持つ人、不眠症の人などに効果があるとされています。

 

重い布団（ウェイトブランケット）が睡眠の質を向上させる

重い毛布（ウェイトブランケット）は、体にかかる圧力により、深部筋肉のリラックスを促し、
血流を改善することで睡眠の質を向上させます。

また、圧力によりセロトニンとメラトニンの分泌が増加することで、
リラックス効果を高め、不眠症や不安感の緩和にも効果があるとされています。

 

重い毛布（ウェイトブランケット）の効果

重い毛布（ウェイトブランケット）は、体重に応じた重さの綿やビーズなどの充填物が入ったブランケットで、
深い睡眠やリラックス効果をもたらすとされています。

重い毛布（ウェイトブランケット）は、圧迫刺激を与えることでセロトニンやメラトニンの分泌を促進し、
不安やストレスを軽減することができます。
また、重い毛布（ウェイトブランケット）は、睡眠中の動きを制限するため、寝返りの回数を減らし、質の高い睡眠を促すことができます

ただし、過度の圧迫刺激や重さが合わない場合は、逆に不快感や身体の不調を引き起こす可能性があるため、
使用には注意が必要です。

 

重い毛布は発達障害の症状緩和効果も

重い毛布（ウェイトブランケット）は、身体に重みをかけることでディーププレッシャーを与え、
身体をリラックスさせることができます。

発達障害の人は、感覚過敏や不安などの症状があることが多く、
重い毛布（ウェイトブランケット）はこれらの症状を和らげる効果があります。

また、重い毛布（ウェイトブランケット）はセロトニンやメラトニンといった、
リラックスや睡眠に関係するホルモンの分泌を促進することも知られています。
これらの効果が総合的に発達障害の緩和につながると考えられています。

 

「発達障害」ってどんな症状？

発達障害の症状は、個人によって異なりますが、一般的には以下のような特徴が見られます。

 

1. 社交的な困難：

コミュニケーションや社交スキルに問題がある場合があります。
例えば、他者との会話が苦手であったり、表情やジェスチャーが適切でなかったりすることがあります。

 

2. 繰り返し行動：

同じ行動を繰り返したり、ルーティンにこだわったりすることがあります。
これは、発達障害の中でも自閉症スペクトラム障害に見られる特徴です。

 

3. 感覚的な問題：

特定の音、光、匂い、触覚などに対して過敏に反応したり、
逆に鈍感になっていたりすることがあります。

 

4. 視覚的な問題：

眼球運動や視覚処理に問題がある場合があります。

 

これらの症状は、発達障害の種類や程度によって異なる場合があります。

 

布団の重さの目安は体重10％前後

重い毛布（ウェイトブランケット）には様々な種類があり、その重さも様々です。
通販サイトでは5㎏～9㎏前後のものが売られています。

重い毛布（ウェイトブランケット）の適切な重さは「使用者の体重の8～12％程度」だと言われており、
7歳（小学一年生）の平均体重である24㎏であれば、使用すべき重い毛布（ウェイトブランケット）の重さは1.9～2.8㎏。
30歳の成人の平均体重70㎏であれば使用すべき重い毛布（ウェイトブランケット）の重さは5.6～8.4㎏が目安となります。

 

海外では命のをおとす事例も

カナダでの話になりますが、9歳児である体重22㎏の子供が
9㎏の重い毛布（ウェイトブランケット）を2枚重ねて（18㎏）使用したところ、
呼吸困難となり命をおとしたといいます。

また、使用に関しても
「呼吸器に問題がある人、いびきが大きい人、睡眠時無呼吸症候群の人、咳が止まらない人、体が未発達の子ども、高齢者も使用しない方が良い」とし、
もし使用するならば細心の注意と知識を持ったうえで使用したいですね。

 

睡眠時無呼吸症候群（Sleep Apnea Syndrome, SAS）とは

睡眠時無呼吸症候群（Sleep Apnea Syndrome, SAS）は、睡眠中に一時的に呼吸が止まる病気です。
主な症状は、睡眠中に何度も起きる繰り返す無呼吸や、うるさいいびき、睡眠中の喉の渇き、
朝起きたときの頭痛や疲れが残るなどです。

原因は、上気道の筋肉の弛緩や、喉の腫れなどによる空気の流れの妨げにあります。
重症の場合は、心臓病や高血圧などの合併症を引き起こすことがあります。

治療法には、CPAP療法（持続的陽圧呼吸療法）や、歯科治療、生活習慣の改善があります。
早期に治療を受けることで、重篤な合併症を予防することができます。

 

重い毛布を使うときのデメリット

ここまで、重い毛布（ウェイトブランケット）についての説明と、効果・注意点についてお伝えしてきました。
では、重い毛布（ウェイトブランケット）を使うデメリットとは何なのでしょうか？

重い毛布（ウェイトブランケット）のデメリットは以下のようなものがあります。

 

重さが不快に感じる場合がある：

「重い毛布（ウェイトブランケット）は睡眠の質を向上させるのに効果がある」と言っても、
使い始めや体制によっては重さが不快に感じる場合があります。
使用する時間や頻度を徐々に多く・長くしていくなどの慣れる努力が必要な場合もあります。

暑さや息苦しさを感じることがある

重い毛布（ウェイトブランケット）は重さだけでなく、保温性や保湿性に優れています。
言い方を変えると、気温が高い日に日重い毛布（ウェイトブランケット）を使用してしまうと、
睡眠の質を向上させるどころかかえって暑さで寝苦しさ、息苦しさを感じてしまうこともあるでしょう

部屋の温度を下げたり、時期によっては使わないという選択をする必要があります。

 

洗濯（干す）が難しい場合がある

毛布は、物によっては自宅で洗濯ができたり、コインランドリーの大きめの洗濯機で洗い、
干すことで清潔感を保つことができます。

しかし、自宅で洗えるタイプの重い毛布（ウェイトブランケット）を選んだとしても、干すときに一苦労するのです。
脱水具合にもよりますが、水分を最大まで含んだブランケットは4倍前後の重さにまでなることがあります。

7㎏の重い毛布（ウェイトブランケット）では水分を極限まで含むと30㎏前後となります。
一般的な物干し竿の耐荷重は10～20㎏前後が多いので、
水分を極限まで含んだ重い毛布（ウェイトブランケット）は重量オーバーになります。

子供や高齢者など、身体的な弱さがある人には危険がある場合がある

上でもお伝えした通り、子供や高齢者、いびきがひどかったり睡眠時無呼吸症候群の人が
重い布団を使ってしまうと体に悪い影響を及ぼす場合があり、最悪の場合は命に影響を及ぼします。
使用を控えるか、使用する場合は適切な重さ、知識を持って重い毛布（ウェイトブランケット）を使用しましょう。

 

心臓病や呼吸器疾患などの持病がある人には適していない場合がある

心臓病や呼吸器疾患などの持病を持つ人もまた、
重い毛布（ウェイトブランケット）を使用すると症状を悪化させる恐れがあります。

 

長時間使用すると、筋肉痛や疲労感が生じる場合がある

長時間重い毛布（ウェイトブランケット）を使用していると、筋肉痛を感じる場合があります。
重い布団に慣れていない状態であったり、体が布団の重さを支えようとするためです。
その場合は使用する時間や頻度を徐々に多く・長くしていくなどの工夫が必要です。

 

適切なサイズや重さを選ばないと、効果が得られない場合がある。

「重い布団が睡眠の質を向上させる」というなんとなくの知識だけでは適切なサイズや重さの重い毛布（ウェイトブランケット）を選べないかもしれません。
それどころか、重すぎると体に悪影響を及ぼし、最悪の場合命をおとす危険もあります。
購入する前にまず、正しい知識と目的を明確にしてから購入したいです。

 

重い毛布の選び方

ウェイトブランケットを選ぶ際には、以下のポイントに注意することが大切です。

 

1. 体重に合った重さを選ぶ

ウェイトブランケットの重さは、一般的に自分の体重の10％～15％が目安とされています。
例えば、体重が60キロの場合は、6キロ～9キロのウェイトブランケットが適しています。

 

2. サイズに合ったものを選ぶ

ウェイトブランケットは、一般的にはシングルサイズからクイーンサイズまで様々なサイズがあります。
自分の寝具と同じサイズを選ぶと、寝心地が良くなります。

 

3. 素材にこだわる

ウェイトブランケットは素材によっても寝心地が変わってきます。
天然素材のものや、通気性の良いものを選ぶとより快適に使用することができます。

以上のポイントを踏まえて、自分に合ったウェイトブランケットを選ぶことが大切です。

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「毛布の重さが睡眠に影響する？」についてのまとめ

重い毛布（ウェイトブランケット）は、睡眠の質の向上が期待できます。
発達障害の睡眠を助ける効果も期待できることが報告されています。

しかし、使い方によっては睡眠時の不快感に繋がってしまい、最悪の場合命に係わる事態に繋がってしまうこともあります。

正しい知識と目的で、自分に合った重い毛布（ウェイトブランケット）を選び、
睡眠の質の向上に繋げたいですね。

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