どこでも寝れる人の特徴とは？３つの真似できる共通点とは

どこでも寝れる人の特徴はどこにあるのでしょうか？

幼稚園・小学校・中学校・高校・大学・社会人を経て今に至るまでに様々な人に出会ってきました。
見た目や性格は勿論のことですが、睡眠についても人それぞれです。

睡眠については、根方や寝相、寝るときの環境なども人それぞれですが、
入眠のしやすさについては大きく、「どこでも寝れる人」と「環境が変わると寝れなくなる人」に分けられるのではないかと思います。
今日はそんな「どこでも寝れる人」に焦点を当てて見ていきます。

どこでも寝れる人の特徴とはどんなものなのでしょうか？
また、入眠しやすくなるために「環境が変わると寝れなくなる人」が真似できるところはあるのでしょうか？

「どこでも寝れる人」には共通した3つのポイントがありました。
「環境が変わると寝れなくなる人」に真似できるポイントなので、是非参考にしてみてください。

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「どこでも寝れる人」の３つの共通点とは？

「どこでも寝れる人」については大きく3つの共通点があります。

・普段から質の高い睡眠を取れている
・ストレスや不安をうまくコントロールできている
・生活習慣や寝る前の行動が適切

という点です。
一つづつ見ていきましょう。

 

普段から質の高い睡眠を取れている：

寝転がってから入眠するまでの時間は、一般的には30分以内程度と言われています。
しかし、それよりも短い時間で眠れる人は、睡眠の質が高く、深い眠りに入りやすいと考えられます。
睡眠の質が高いということは、睡眠中に起こる睡眠サイクルが適切に機能しているということです。

睡眠サイクルとは、浅い眠り（N1期）→深い眠り（N2期・N3期）→夢を見る眠り（REM期）の順に繰り返される約90分間のサイクルです。
このサイクルが4〜5回程度行われると、睡眠の効果が最大化されます。
寝転がってから入眠するまでの時間が短い人は、このサイクルをスムーズに始められるため、睡眠の質が高くなると考えられます。

 

ストレスや不安をうまくコントロールできている：

寝転がってから入眠するまでの時間が長くなる原因の一つに、ストレスや不安があります。
ストレスや不安を感じると、交感神経が優位になり、心拍数や血圧が上昇し、筋肉が緊張します。
これらの反応は覚醒状態を維持するために必要なものであり、睡眠に入るために必要な副交感神経の働きを妨げます。

したがって、ストレスや不安を感じている人は、寝転がってから入眠するまでの時間が長くなりやすいです。
逆に言えば、寝転がってから入眠するまでの時間が短い人は、ストレスや不安をうまくコントロールできているということです。
ストレスや不安をコントロールする方法は人それぞれですが、一般的には以下のようなものが挙げられます。

・リラックス法：深呼吸・瞑想・ヨガ・マッサージ・アロマテラピーなど

・運動法：ウォーキング・ジョギング・水泳・自転車など

・認知行動法：ポジティブな考え方・問題解決法・自己暗示法など

・社会的支援法：友人や家族とのコミュニケーション・カウンセリング・セルフヘルプグループなど

 

生活習慣や寝る前の行動が適切：

寝転がってから入眠するまでの時間に影響する要因として、生活習慣や寝る前の行動も重要です。
生活習慣や寝る前の行動が不適切であると、睡眠の質を低下させたり、入眠を遅らせたりすることがあります。
生活習慣や寝る前の行動が適切であるということは、以下のようなことを意味します。

・規則正しい生活リズムを保つ：起床時間や就寝時間を一定にすることで、体内時計を整える

・日中に十分な光を浴びる：光は体内時計の調整に重要な役割を果たす

・適度な運動をする：運動はストレスの解消や体温の上昇によって睡眠の質を向上させるが、寝る直前の激しい運動は避ける

・カフェイン・アルコール・ニコチンなどの摂取を控える：これらの物質は覚醒作用や利尿作用によって睡眠を妨げる

・食事に気をつける：寝る前に食べ過ぎたり、空腹になったりしないようにする

・寝室環境を整える：温度・湿度・明るさ・騒音などが快適であることが望ましい

・寝る前のリラックスタイムを作る：読書・音楽・入浴などで心身ともにリラックスする

 

以上のことから、寝転がってから入眠するまでの時間が短い人は、
睡眠の質が高く、ストレスや不安をうまくコントロールできている可能性が高いと言えます。

また、生活習慣や寝る前の行動が適切であることも重要な要因です。
自分に合った睡眠方法やリズムを見つけて、健康的な睡眠を目指しましょう。

 

「環境が変わると寝れなくなる人」の共通点

一方、環境が変わると寝れなくなる人について、は大きく分けて4つの共通点があります。

・繊細さが原因

・入眠までのルーティンが決まっていない

・聞きなれない雑音で入眠できない

・普段寝ている寝具でないと寝られない

一つ一つ見ていきましょう。

 

繊細さが原因：

環境が変わると寝れなくなる人は、「センシティブ・スリーパー」と呼ばれることがあります。
このような人は、音や香りといった五感が受ける刺激を敏感に感じ取り、変化の察知が心理面に作用し、不安感や恐怖感を覚える結果、
睡眠にも影響を及ぼしてしまいます。

また、普段の眠りも浅くなりやすい傾向にあります。

 

入眠までのルーティンが決まっていない：

入眠儀式とは、「眠る前にはこれをする」といった行動を習慣化することで、
心身が「これをやったから、そろそろ眠るころね」と認識することです。

環境の違う場所でも入眠儀式を行うことで、自然と眠気が訪れるというメカニズムです。
入眠儀式には、塗り絵・アロマ・ハーブティー・睡眠スプレーなどがおすすめです。

 

聞きなれない雑音で入眠できない：

環境の変化で気になる雑音を別の音でかき消す方法です。
活用したいのが「ホワイトノイズ」や「ピンクノイズ」と呼ばれる音です。
ホワイトノイズは「シャー」という音で、あらゆる周波数の成分を同等に含み、気になる雑音を遮断する効果があります。

ピンクノイズは「ザー」という音で、雨音など自然界に存在する不変的な音色の多くがピンクノイズです。
ピンクノイズは「1/fゆらぎ」と呼ばれる周波数を持ち、このゆらぎのリラックス効果で心身の興奮を抑え、安眠をもたらします。
最近ではホワイトノイズやピンクノイズを収録したCDやスマートフォンのアプリもあります。

 

普段寝ている寝具でないと寝られない：

旅先での眠りづらさをもたらす一因が、眠り慣れない寝具です。
寝具一式を持ち込むのは現実的ではありませんが、肌に触れるピローカバーやパジャマを持参することで、
親しみやすい気分を作ることができます。
また、目元を温める「ホットアイマスク」もおすすめです。
目元がじんわり温まると手足の温度も上昇し、深部体温が下がって眠くなりやすくなります。
さらにアイマスクで視界を遮ることで、初めて尽くしで興奮した脳を休ませてあげられます。

 

以上のことから、環境が変わると寝れなくなる人は、繊細さや不安感が原因である可能性が高いと言えます。
入眠儀式や音や寝具の工夫などで、心身をリラックスさせて、快適な睡眠を目指しましょう。

 

「どこでも寝れる人＝疲れ切っている人」の場合は要注意

どこでも寝れる人は普段の生活や仕事で疲れ切っている可能性もあります。

・睡眠不足

・体内時計が乱れている

・家では不眠に悩んでいる

この3つに心当たりがある人は疲れを残したまま日中を過ごしている可能性があります。

 

睡眠不足：

どこでも寝れる人は、睡眠時間が足りないか、睡眠の質が悪化している可能性があります。
これは「睡眠不足症候群」と呼ばれる症状で、人口の約1割が該当しているといわれています。
睡眠不足症候群の人は、疲れていてもその原因が仕事のせいだと思い込みがちで、睡眠時間をさらに削ってしまう傾向があります。

 

体内時計が乱れている：

どこでも寝れる人は、週末に寝だめする人が多いと思います。
しかし、過度な睡眠は体内時計を乱し、普段の就寝時間に寝つけなくなるなど、睡眠の質をガクッと下げてしまいます。
重要なのは、起床時間を平日より２時間以上遅らせないことです。

 

家では不眠に悩んでいる：

不眠に悩む人には共通した悪い寝方が三つあります。

・「疲れた」といって夜9時過ぎに「早寝」してしまうと、夜中に何度も目が覚めて寝付けなくなります。
・「夜更かし」してしまうと、深い眠りに入れなくなります。
・「昼寝」をしてしまうと、夜の睡眠リズムが崩れます。

以上のことから、どこでも寝れる人は、睡眠不足や体内時計の乱れ、不眠などの問題を抱えている可能性が高いと言えます。
自分に合った睡眠時間やリズムを見つけるために、「眠りのダイアリー」をつけてみることをおすすめします。
「眠りのダイアリー」とは、布団で眠っていた時間や眠気があった時間、昼寝などを記録していくものです。
また、目覚めた時の満足度や疲れ具合など、日中の状態と合わせて記録することで、最適な睡眠時間やリズムを把握できます。

どこでも寝れる人は、「すぐに眠れるし大丈夫」と睡眠に無頓着だった人も、実は不眠症予備軍の可能性があります。
自分の眠気を見直して、真の快眠を手に入れましょう。

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「どこでも寝れる人の特徴とは？５つの真似できる共通点とは」についてのまとめ

「どこでも寝れる人」の特徴は、普段から質の高い睡眠が取れていたり、ストレスや不安をうまくコントロールできていたり、
生活習慣や寝る前の行動が適切であることが共通して言えることです。

特に寝る前の行動やストレスコントロールは「環境が変わると寝れなくなる人」でも真似できる部分で、
もし、環境が変わると寝られないと感じている人は積極的に真似していきたいポイントですね。

また、睡眠の環境が変わったとしても、パジャマやピローカバーなどを普段使っているものと同じにし、
出来る限り普段寝ている環境に近づけることで「環境が変わると寝れなくなる人」でもスッと眠りに落ちることができる可能性が高まります。

・普段のストレスコントロール
・寝る前のルーティンを決める
・寝る環境が変わる場面でも普段寝ている環境になるべく近づける

を意識して、移動先の2日目以降もしっかりと目覚めたのしめるようにしていきたいですね。

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