正しい枕の高さは何cm？肩こりにならない高さとは

朝、目が覚めるとなんだか疲れが取れていなかったり、肩が張っていた経験はありますでしょうか？夜、ちゃんと睡眠の時間をとっても疲れが取れない場合には枕の高さを見直してみると改善されるかもしれません。

今日は、自分に合った、正しい枕の高さ、枕を選ぶ時のポイントをお伝えしていきます。睡眠の質を上げるのにお役立てください。

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枕が合っていないと良く眠れない

枕が自分に合っていないと良く眠れない場合があります。
枕が合わないと、首や肩の筋肉が緊張し、血流が悪くなり、寝返りを打ちにくくなるため、
睡眠の質が低下する可能性があります。

また、枕が高すぎると、首が前方に曲がって呼吸がしにくくなるため、睡眠時無呼吸症候群のリスクが高まることもあります。
逆に、枕が低すぎると、首や背骨に負担がかかってしまい、首や肩が痛くなることもあります。
そのため、自分に合った枕を選ぶことは、快適な睡眠を得るために非常に重要なことです。

 

寝ている間に寝返りをうつ頻度

人が寝ている間には、約30分から2時間ごとに寝返りをうつことが一般的です。
これは、体のあちこちの部位が圧迫されないようにするために必要な行動であり、良質な睡眠を維持するために重要です。
ただし、個人差があり、寝返りをうつ頻度や時間は人によって異なる場合があります。

 

正しい枕の高さは？

正しい枕の高さは、個人の身体の形状や寝姿勢、そして快適な睡眠を追求する好みによって異なります。
一般的には、側臥位で寝る人は、首の高さに合わせて適度に高さがある枕が適しています。

背面寝や仰向け寝の人は、低めの枕が良い場合があります。
また、身体の大きさや重さによっても枕の高さが変わる場合があります。

最適な枕の高さを見つけるためには、試し寝をして、自分に合った枕を選ぶことが大切です。

 

枕の高さが合っていないとどこに負担がかかっているのか

枕の高さが合わないと、いずれも「頭のうしろ」「後頭部」「背中の上部」に負担がかかってしまいます。
寝ている時の理想的な姿勢としては真っ直ぐ立っている時の首の角度をそのまま横たえたものだからです。

自分に合っていない枕を使い続けるとどうなるのでしょうか？

 

枕の高さが合っていないと起きる症状

枕の高さが自分に合っていないと、体の様々なところに不調が出てしまいます。
どんな不調があるのかを見ていきましょう。
当てはまる人は枕を見直してみると改善するかもしれません。

 

いびき

枕が合っていない場合、首や背中の筋肉に余分な負荷がかかり、それがいびきの原因になることがあります。
枕が高すぎたり、低すぎたり、硬すぎたり、柔らかすぎたりすると、
首の位置が自然に維持できず、気道が狭くなっていびきをかきやすくなります。

適切な枕を選ぶことで、首や背中の負担を軽減し、正しい寝姿勢を維持することができます。
枕の高さや硬さは、自分の身体に合ったものを選ぶようにしましょう。

ただし、いびきが枕の問題だけでなく、口腔や喉の問題によって引き起こされる場合もあります。
枕の選び方に加え、健康的な生活習慣や、いびきを改善するためのエクササイズなども取り入れることで、
より効果的な対策が可能です。

 

肩こり

枕が合っていない場合、首や肩に適切なサポートが与えられず、寝ている間に不自然な姿勢をとることがあります。
これによって、肩こりや首こりを引き起こすことがあります。
正しい高さや硬さの枕を使用することで、首や肩を正しい位置に保ち、健康的な睡眠を促すことができます。

 

頭痛

枕が合っていないと、寝ている間に頭部や首に適切なサポートが与えられず、
頭や首の筋肉が緊張したままになることがあります。
これによって、頭痛を引き起こすことがあります。

また、枕が高すぎたり低すぎたりすると、首や背骨が不自然な角度になるため、血液の流れが悪くなり、
頭痛を引き起こすこともあります。
正しい高さや硬さの枕を使用することで、頭や首の筋肉をリラックスさせ、頭痛を予防することができます。

 

自分に合った枕「高さ」の測り方

自分の首の高さを計測するためには、以下の手順で行います。

 

1. 寝転がって、首をまっすぐにする

まず、何もない状態の床に寝ころびます。
顎は少し引き、頭全体が床についている苦しい状態ではく、後頭部が少し浮いた楽な姿勢を探します。

 

2. 首の下に手を入れて、首と肩の間に隙間ができるようにする

その状態で自分の首のカーブの深さを計測します。

床から一番深いカーブの距離の平均としては男性は5～6㎝、女性の平均としては3～4㎝とされています。

 

3. 計測した高さに「2㎝」足す

なぜ2㎝足すのかについては、実際に寝る時には枕やマットレスが体重分沈むからです。その分を加味して2㎝足すと自分に合った枕の高さになります。

ここで違和感がある場合は微調整をしていきます。

 

4. 高さの微調整をする

計測した高さが「一般として理想的な高さ」だと言っても、自分自身が寝にくかったり違和感があるとかえって睡眠の質を下げてしまうかもしれません。
目安としては、実際に寝ころんだ際に目線が斜め上方向を向いている角度が「自分に合った高さ」だと言えます。

実際に寝ころんだ時に目線が上を向きすぎてしまっている場合には高さは低すぎ、逆に前を向きすぎている場合には枕は高すぎます。
大幅に高さを変えて調節するのではなく、1㎝以下で徐々に自分の目線が斜め上方向を向くように調節していきます。

 

「硬い枕」がいいのか「柔らかい枕」がいいのか

寝る人の好みや体型によって異なりますが、一般的には、背骨の自然な曲線を保つためには、
硬すぎず、柔らかすぎずの少し硬めの枕が良いとされています。
硬すぎる枕は首や肩に圧迫感を与え、柔らかすぎる枕は首を支えきれずに曲がったり、痛みを引き起こすことがあります。

また、側臥位で寝る場合は、肩の高さに合わせて枕を調整することが大切です。

 

自分に合った枕の選びかた

ではここで、実際に枕に寝転んでみた時に
「自分に合った枕なのか」を見るポイントについてお伝えしていきます。

 

横向きに寝ても違和感がない

枕を選ぶ時に横向きに寝ても違和感がないことが大切な理由は、横向きに寝ることが一般的な人が多いためです。
横向きに寝る場合、頭や首が左右に傾いてしまうことで、背骨の自然な曲線が維持されず、首や肩の負担が増えることがあります。
そのため、適切な高さや硬さの枕を使用することで、頭や首を適切に支え、背骨の自然な曲線を保つことが大切です。

また、横向きに寝る場合は、肩の高さに合わせて枕を調整することで、首や肩に負担がかからず、快適な睡眠を得ることができます。

 

寝返りをうちやすい

枕を選ぶ時に寝返りが打ちやすいことが大切な理由は、正しい寝姿勢を維持するためです。
寝返りを打つことで、体圧分散が促進され、血液循環が改善されます。

また、寝返りを打つことで、首や肩の筋肉が緩んで疲れが軽減されます。
そのため、枕は寝返りを打ちやすく、かつ身体をしっかりと支えることが大切です。
適切な枕を選ぶことで、よりよい睡眠を得ることができます。

 

形や高さが自分に合っているか

枕の形や高さが自分に合っていることは、快適な睡眠を促進するために非常に重要です。
正しい枕を使用することで、首や肩の痛みを軽減し、睡眠中の不快感を減らすことができます。

また、適切な高さの枕を使うことで、呼吸をしやすくし、睡眠の質を向上させることができます。
自分に合った枕を選ぶためには、自分の寝姿勢や身体の形、健康状態などを考慮し、専門家のアドバイスを参考にすることが重要です。

 

高さ調節が可能な枕もある

高さが調節可能な枕は、その名の通り、自分に合った高さに調整できる枕です。
通常、中身が調整可能なタイプや、枕の厚みを変えられるようになっているタイプがあります。
このような枕は、寝姿勢や体格に合わせて調整できるため、快適な睡眠をサポートすることができます。

また、同じ枕でも家族や友人と共有することができるので、利便性が高く人気があります。

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正しい枕の高さについてのまとめ

自分に合った枕で寝ていないと、いびき、肩こり、頭痛などの症状が出てしまいます。
日中に肩こりや頭痛がひどい人は今使っている枕が原因かもしれません。
高さ、硬さが自分に合った枕を選んで快適な睡眠、快適な日常生活を手に入れましょう。

[quads id=1]

 

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