思考が止まらなくて眠れない。頭をスッキリさせて眠る方法

布団に入ったはいいものの、頭の中であれこれ考えてしまい、
思考が止まらなくて眠れない事ってありますよね。

特に日中に嫌なことがあった日は頭の中で何度もそれを思い出してしまい、
眠りに落ちることができないこともあります。

今日はそんな、思考が止まらなくて眠れない状態について話していきます。
布団に入ったけど頭の中がぐるぐるして眠れない経験をしたことがある人は参考にしてみてください。

[quads id=1]

 

「思考が止まらなくて眠れない」はどんな状態？

「思考が止まらなくて眠れない」ってどんな状態かというと、仕事やプライベートの悩み、やらなくてはいけないことなど、
色々と考えすぎて脳が興奮状態のままになっていると、寝付きが悪くなってしまう状態です。

また、ストレスや疲労によって自律神経が乱れたり、情報過多の社会で膨大な情報をインプットしたり、
未解決のまま放置した記憶があったりすると、考え事が止まらなくなりやすいです。

寝る前に考え事が始まってしまう理由は、無意識にあった考え事が表面化することや、
睡眠への意識が強くなりすぎていることが考えられます。

この状態を改善するためには、深呼吸してリラックスしたり、快眠のツボを刺激したり、
考え事を書き出してみたりすることが効果的だと言われています。

 

思考をリセットさせる方法

「思考が止まらなくて眠れない」状態の時に頭の中をリセットさせてスッキリする方法については以下のような方法があります。

 

瞑想：

静かな場所で目を閉じて呼吸に集中し、浮かんでくる考えに気づいたらまた呼吸に戻すということを繰り返す。
集中力や創造力を高める効果がある。

 

バタフライハグ：

両腕をクロスさせて自分を抱きしめ、左右交互にトントンとリズミカルにたたく。
右脳と左脳のバランスを整えてネガティブな思考を軽減する効果がある。

 

ガムを噛む：

ストレスホルモンの分泌を抑えてストレス解消になるだけでなく、記憶力もアップする効果がある。

 

頭ひっぱり：

こめかみの上側にある膨らみ（側頭筋）を手のひらの付け根で軽く引っかけるように持ち上げ、お腹のあたりが伸びるのを感じる。
首のつまりを解消して気分もスッキリする効果がある。

 

日常的なストレス以外で思考が止まらなくなる原因

日常的に体が感じているストレスではない部分に原因があり、

眠れなくなっていることも考えられます。

 

身体的に要因はないか

身体的な要因で寝つきが悪くなる原因について以下のような原因があります。

 

服用している薬：

睡眠薬や抗うつ薬、抗不安薬などの精神科の薬や、ステロイドや抗ヒスタミン薬などの内科の薬は、
睡眠の質やリズムに影響を与えることがあります。
服用している薬が不眠の原因になっている可能性があれば、医師に相談しましょう。

 

アルコール、カフェイン、ニコチン：

アルコールは一時的に眠気を誘いますが、睡眠の後半で目が覚めやすくなります。
カフェインやニコチンは神経を興奮させて寝つきを悪くします。
寝る前にこれらの物質を摂取するのは避けましょう。

 

甲状腺機能亢進症：

甲状腺ホルモンが過剰に分泌される病気で、動悸やイライラ、発汗、下痢などの症状があります。
これらの症状は不眠を引き起こすことがあります。
甲状腺機能亢進症は内分泌科で診断・治療されます。

 

その他の身体的な病気：

心臓病や呼吸器病、消化器病、神経系疾患なども不眠の原因になり得ます。
身体に異常を感じたり、日中に強い眠気を感じたりする場合は、内科で検査を受けましょう。
これらの身体的な要因以外にも、精神的な要因や生活習慣の乱れも不眠の原因になります。

 

精神的に要因は無いか

精神的な要因で寝つきが悪くなる原因について以下のような原因があります。

 

ストレス：

仕事や家庭、人間関係などでストレスを感じると、自律神経のバランスが崩れて交感神経が優位になります。
交感神経は緊張や興奮を引き起こす神経で、寝る前に刺激されると寝つきが悪くなります。
ストレスを感じているときは、運動や趣味、相談などで気分転換をしましょう。

 

不安や緊張：

寝る前に考え事をしたり、心配事があったりすると、不安や緊張が高まって寝つきが悪くなります。
不安や緊張を和らげるためには、深呼吸やリラクゼーション法などで心身を落ち着かせましょう。

 

うつ病や躁うつ病：

うつ病や躁うつ病は精神疾患の一種で、気分が落ち込んだり高揚したりすることで睡眠のリズムが乱れます。
特にうつ病では、寝付きが悪くても早朝に目が覚めてしまうという不眠の特徴があります。
うつ病や躁うつ病は精神科で診断・治療されます。

 

これらの精神的な要因以外にも、身体的な要因や生活習慣の乱れも不眠の原因になります。
寝つきが悪い場合は、まずは生活リズムを整えてみましょう。
それでも改善しない場合は、医師に相談してくださいね。

 

「ストレスホルモン」とは

ストレスホルモンとは、ストレスを感じると分泌されるホルモンの総称です。
ストレスホルモンには、コルチゾールやアドレナリンなどがあります。

 

コルチゾール：

コルチゾールは、副腎皮質から分泌されるステロイドホルモンです。
免疫系や中枢神経系、代謝系などに作用し、生きていく上で必要な役割を果たします。

しかし、慢性的なストレスによってコルチゾールの分泌量が常に多い状態が続くと、
脳の海馬が萎縮したり、炎症のコントロールが悪くなったり、免疫力が低下したりと、身体にさまざまな悪影響を及ぼします。

 

アドレナリン：

アドレナリンは、副腎髄質から分泌されるカテコールアミンの一種です。
交感神経を興奮させ、血圧や心拍数、血糖値の上昇、瞳孔散大、起毛、気管支の拡張などを促します。
危険な状況に出くわしたときに毛が逆立ったり、瞳が開いたりするのはこのアドレナリンの作用によるものです。

ストレスホルモンは適度な量であれば身体を守る働きをしますが、過剰に分泌されると身体や心に悪影響を及ぼします。
ストレスを溜めすぎないように日頃からリフレッシュすることが大切ですね。

 

適度な運動をするのも効果的

日常的に適度な運動をすることで眠りに付きやすくなる理由ですが、
運動と睡眠には相関関係があります。
運動には睡眠を促進する効果があり、一方睡眠をとることでさらに効果的に体を動かすことができるのです。

運動をすることで、以下のようなメリットがあります。
・精神的な緊張を解きほぐし、ストレス解消や十分な休養感を得られます。
・脳の温度や血圧、心拍数、血糖値などが上昇し、覚醒レベルが高まります。
・疲労した体の組織が再生される成長ホルモンが分泌されます。
・昼間の眠気を解消し、活力を与えてくれます。

これらの効果によって、寝つきがよくなり、深い睡眠が得られるようになります。
また夜に何度も目が覚めること（中途覚醒）も減少するので、安定した睡眠をとることができます。

ただし、運動の種類やタイミングにも注意が必要です。
激しい運動は逆に体を興奮させてしまうので、負担が少なく長続きするような有酸素運動（早足の散歩や軽いランニングなど）がおすすめです。

効果的なのは夕方から夜（就寝の3時間くらい前）の運動だと言われています。
就寝直前の運動は体を興奮させてしまうので禁物です。

以上のように、日常的に適度な運動をすることで、体内時計やホルモンの分泌、神経系や代謝系などに良い影響を与え、
睡眠の質を向上させることができます。

[quads id=1]

 

「思考が止まらなくて眠れない。」についてのまとめ

思考が止まらなくて眠れないくなってしまうことは誰にでもあることです。
瞑想をしたり、ストレッチをしたりすることで頭をスッキリさせることができるかもしれません。

また、身体的や精神的に原因があり、眠れなくなっていることも考えられます。

今の自分はなぜ、思考が止まらなくて眠れなくなってしまっているのかを探ってみて、
スッキリと眠れるようにしたいですね。

[quads id=1]

 

149 COMMENTS

Naomit

Fantastic perspective! I found myself nodding along. For additional info, click here: LEARN MORE. What’s everyone’s take?

xnxx porn

Itís hard to come by knowledgeable people for this topic, but you seem like you know what youíre talking about! Thanks

phising idiot

it’s really a nice and useful piece of information. I’m happy that you simply shared this helpful information with us. Please keep us informed like this. Thank you for sharing. 일본야동

xem them

SLOT GAME ผู้ให้บริการนี้จะรวมรวมเกมสล็อตธีมๆดังๆไว้ในที่นี่ที่เดียว ไม่ว่าจะเป็นเกม slotธีมการ์ตูนหรือธีมซุปเปอร์ฮีโร่ต่างๆ

Tang follow

Hey there! I know this is kinda off topic but I was wondering ifyou knew where I could find a captcha plugin for my comment form?I’m using the same blog platform as yours and I’m having difficulty finding one?Thanks a lot!

western porn

Venga a la colonia Izazaga y renacimiento nos quedamos sin trabajo vendo en las calle jitomate cebolla y chile no tenemos sustentos para alimentar a nuestros hijos

Earth Remedies Spa And Massages

I’m not sure exactly why but this web site is loading extremely slow for me. Is anyone else having this issue or is it a problem on my end? I’ll check back later and see if the problem still exists.

wengtoto

What’s Going down i’m new to this, I stumbled upon this I have found It absolutely helpful and it has helped me out loads.I’m hoping to give a contribution & help different customers like its helped me.Good job.

porn fans

Hey There. I found your blog using msn. This is an extremely well written article.I will make sure to bookmark it and return to read more of your useful information. Thanks for thepost. I will certainly comeback.

pelanggaran live tiktok

I’m still learning from you, but I’m trying to reach my goals. I absolutely liked reading everything that is posted on your blog.Keep the aarticles coming. I enjoyed it!

Tomoko

That is a good tip especially to those new to the blogosphere. Simple but very precise informationÖ Thanks for sharing this one. A must read post!

esc casino online

Thanks for the auspicious writeup. It actually used to be a entertainment account it. Look complicated to far introduced agreeable from you! By the way, how could we keep up a correspondence?

for more information

I truly appreciate this post. I have been looking everywhere for this! Thank God I found it on Google. You ave made my day! Thank you again.

coupon code

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

Lauren Case

Outstanding post but I was wondering if you could write a litte more on this topic? I’d be very grateful if you could elaborate a little bit more. Thanks!

celana jeans

Hey, you used to write magnificent, but the last few posts have been kinda boring… I miss your tremendous writings. Past few posts are just a bit out of track! come on!

hà nội land

I blog quite often and I seriously appreciate your information. This great article has truly peaked my interest. I will book mark your blog and keep checking for new details about once a week. I opted in for your RSS feed too.

印傳單

When some one searches for his required thing, thus he/she desires to beavailable that in detail, so that thing is maintained over here.

Chloe Lippe

I simply needed to appreciate you again. I do not know what I would have implemented without the actual solutions shown by you on this field. It was a real daunting condition in my view, however , encountering the skilled fashion you handled the issue took me to leap with fulfillment. Now i am grateful for your support and in addition expect you are aware of an amazing job you were doing instructing many others thru your websites. Most likely you’ve never encountered any of us.

Kit Runion

Good day! This is kind of off topic but I need some guidance from an established blog. Is it hard to set up your own blog? I’m not very techincal but I can figure things out pretty quick. I’m thinking about creating my own but I’m not sure where to begin. Do you have any tips or suggestions? Appreciate it

Ludie Blacock

Thank you for sharing excellent informations. Your web-site is so cool. I’m impressed by the details that you’ve on this web site. It reveals how nicely you understand this subject. Bookmarked this website page, will come back for more articles. You, my friend, ROCK! I found simply the info I already searched all over the place and simply could not come across. What a great website.

Lionel Fouche

Woah! I’m really digging the template/theme of this website. It’s simple, yet effective. A lot of times it’s tough to get that “perfect balance” between superb usability and appearance. I must say that you’ve done a fantastic job with this. Also, the blog loads very fast for me on Firefox. Excellent Blog!

Troy Zaitlin

you are actually a good webmaster. The web site loading speed is incredible. It sort of feels that you’re doing any unique trick. In addition, The contents are masterwork. you’ve done a great job in this matter!

Divina Boday

Great post. I was checking constantly this blog and I am impressed! Very helpful information particularly the last part 🙂 I care for such info much. I was seeking this certain information for a long time. Thank you and good luck.

Isaac Aprea

Do you have a spam issue on this website; I also am a blogger, and I was curious about your situation; many of us have created some nice practices and we are looking to exchange techniques with others, be sure to shoot me an e-mail if interested.

Chet Ebey

Great blog! Is your theme custom made or did you download it from somewhere? A design like yours with a few simple adjustements would really make my blog shine. Please let me know where you got your design. Cheers

Thaddeus Brenden

The root of your writing whilst appearing agreeable at first, did not sit properly with me personally after some time. Somewhere throughout the paragraphs you actually were able to make me a believer unfortunately only for a while. I nevertheless have a problem with your leaps in logic and one might do nicely to help fill in those breaks. When you can accomplish that, I could surely be impressed.

Arlene Brockman

Hey There. I discovered your weblog the use of msn. This is a very well written article. I’ll make sure to bookmark it and return to learn extra of your helpful information. Thank you for the post. I’ll definitely comeback.

reddit nutty putty cave

Youre so cool! I dont suppose Ive read anything like this before. So good to seek out somebody with some authentic ideas on this subject. realy thanks for starting this up. this website is one thing that’s needed on the internet, somebody with a little originality. helpful job for bringing one thing new to the internet!

scatter hitam

Fantastic post but I was wanting to know if you could write a litte more on this subject? I’d be very grateful if you could elaborate a little bit further. Appreciate it!

Elidia Mcilwaine

Howdy would you mind letting me know which hosting company you’re working with? I’ve loaded your blog in 3 completely different web browsers and I must say this blog loads a lot faster then most. Can you suggest a good web hosting provider at a reasonable price? Kudos, I appreciate it!

more information

My relatives all the time say that I am killing my time here at net, except Iknow I am getting knowledge all the time by reading such fastidious content.Feel free to visit my blog: Essential Nutrition Performance

universo

It’s an remarkable piece of writing in favor of all the online visitors; they will get advantage from it I am sure.

sewa baby roller

It챠s nearly impossible to find knowledgeable people in this particular topic, but you sound like you know what you챠re talking about! Thanks

darčekové víno

I live here bhabhi ki suhagrat ki kahani with photo Other London airports and rail offer alternatives, but that can be inconvenient for outbound passengers, and a blockage for inbound travellers who might otherwise visit other parts of the UK.

dewapoker

Way too many blog owners nowadays however just a few have blog posts worth spending time on reviewing.

sewa wales stoom

Wonderful blog! I found it while surfing around on YahooNews. Do you have any tips on how to get listed in Yahoo News?I’ve been trying for a while but I never seem to get there!Appreciate it

to learn more

wonderful points altogether, you simply received a brand new reader. What would you suggest about your publish that you simply made some days in the past? Any sure?

blox fruits values

That is a good tip especially to those fresh to the blogosphere. Short but very accurate info… Thanks for sharing this one. A must read article!

pelech pre psa

It’s hard to find educated people on this topic, but you seem like you know what you’re talking about! Thanks

Sex worker accountant

I needed to thank you for this fantastic read!! I definitely loved every little bit of it. I have you book-marked to look at new things you post…

893253147F

Bonded Carbon Pipe A53 Grade A, API5L Grade B, API5L Grade B/ X42/ X52/ X60/ X65,PSL-1, PSL-2 Sizes 1/2 -48 Sch. 10, STD and also XH Single Random as well as Double Random Lengths Seamless Carbon

click here

Hello there, just became alert to your blog through Google, and found that it’s really informative. I’m gonna watch out for brussels. I will appreciate if you continue this in future. A lot of people will be benefited from your writing. Cheers!

landscaping company

When I originally commented I clicked the “Notify me when new comments are added”checkbox and now each time a comment is added I get three emails with the same comment.Is there any way you can remove me from that service? Bless you!

sedací vak

Aw, this was a very good post. Finding the time and actual effort to make a top notch articleÖ but what can I sayÖ I procrastinate a lot and don’t manage to get anything done.

this website

I’m not sure where you’re getting your information, but goodtopic. I needs to spend some time learning more or understanding more.Thanks for excellent info I was looking for this information for mymission.

testimonial video singapore

I like the valuable information you provide in your articles. I’ll bookmark your blog and check once more here frequently. I’m moderately sure I will be told many new stuff right here! Good luck for the next!

to learn more

Excellent post. I was checking constantly this blog and I’m impressed!Extremely helpful information specifically the last part 🙂 I care for such information a lot. I wasseeking this particular information for a long time.Thank you and best of luck.

fortebet apk

excellent issues altogether, you just won a logo new reader. What may you recommend about your put up that you made some days ago? Any positive?

Custom Pop-up Cards

For daily carry, a far more prolonged use, dish, container, wallet,presentation for other products, drawing device / leader, safety, hunter AND IN THE SAME TIME BEING ALONE A GIFT CARD, there is vitalGREAT IDEA, A CONCEPT!

power quality meter

Have you ever heard of second life (sl for short). It is basically a video game where you can do anything you want. sl is literally my second life (pun intended lol). If you would like to see more you can see these sl articles and blogs

euro parts

It’s really a nice and helpful piece of info. I am happy that you just shared this useful info with us.Please stay us up to date like this. Thanksfor sharing.

Laptop chinh hang

Thanks for some other great article. Where else could anyone getthat type of information in such an ideal approachof writing? I have a presentation next week, and I’m on the search for such information.

Dich vu Tiktok

Its wonderful as your other posts : D, thankyou for putting up. “The squeaking wheel doesn’t always get the grease. Sometimes it gets replaced.” by Vic Gold.

Dich vu Facebook

I’ll right away seize your rss as I can’t in finding your e-mail subscription hyperlink or e-newsletter service. Do you have any? Please permit me know so that I could subscribe. Thanks.

vw classic parts

What’s up colleagues, how is everything, and what you wish for to say concerning this paragraph, in my view its genuinely amazing in support of me.

vw classic parts

I do believe all the ideas you’ve offered on your post. They’re very convincing and will definitely work. Nonetheless, the posts are very quick for newbies. Could you please prolong them a bit from subsequent time? Thank you for the post.

go to see

Greetings! Very helpful advice in this particularpost! It is the little changes that make the greatest changes.Thanks a lot for sharing!

Mua follow Tiktok

scoliosisNo matter if some one searches for his essential thing,therefore he/she needs to be available that in detail,so that thing is maintained over here. scoliosis

Mua follow Instagram

When someone writes an paragraph he/she retains the plan of a user in his/her mind that how auser can understand it. Therefore that’s why this piece of writing is outstdanding.Thanks!

for more information

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

link tran

There is definately a great deal to learn about this topic. I love all the points you have made.

dental implants

Great post however I was wondering if you could write a litte more on this topic?I’d be very thankful if you could elaborate a little bit further.Thanks!

SciatiSoothe

I quite like looking through an article that can make people think. Also, thanks for allowing me to comment!

Prime Biome

Hi my friend! I wish to say that this article is amazing, nice written and include almost all important infos. I’d like to see more posts like this.

Led Solar Lights

Instagram Türk takipçi kadar profil zenginliğiiçin instagram yabancı takipçi satın al da önemlidir, daha ucuz fiyatlara100binlerce yabancı takipçi satın alabilirsiniz.

chinh sach uu dai va ho tro dau tu

Thanks for a marvelous posting! I actually enjoyed reading it, you may be a great author.I will make sure to bookmark your blog and will often come back later in life.I want to encourage one to continue your great job, have a nice holiday weekend!

to read more

I am now not certain where you are getting your information, however great topic. I needs to spend some time learning more or working out more. Thanks for excellent info I used to be searching for this information for my mission.

guided meditation

It is really a great and useful piece of information. I am glad that you shared this helpful information with us. Please keep us informed like this. Thank you for sharing.

buy ssn

I want to to thank you for this great read!! I absolutely loved every little bit of it. I have you book-marked to look at new stuff you post…

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

前の記事

寝る時の音楽のおすすめは？睡眠の質との関係とは

次の記事

夜勤は体に悪い？睡眠に悪影響を及ぼすメカニズムとは