睡眠のゴールデンタイムってなに？何時までに寝ればいい？

「睡眠のゴールデンタイム」という言葉を聞いたことはありますでしょうか？
肌のためだったり、翌日の日中のためだったり、成長ホルモンのためだったり、
様々な事のために「睡眠のゴールデンタイムはしっかりと寝ている状態でいると良い」と言われます。

しかし、近年の研究では「今までのゴールデンタイムの通説は間違っていた」との研究結果も出てきています。

今日はそんな睡眠のゴールデンタイムについて、以前とどこが変わってきたのかや、
どうするのが良いのかをお伝えしていきます。
「しっかりと寝てもなんだか疲れが取れない」という人は参考にしてみてください。

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「睡眠のゴールデンタイム」ってなに？

睡眠のゴールデンタイムとは、入眠から3時間までの間を指す言葉です。
この時間帯には、成長ホルモンが最も多く分泌され、体や脳の成長や回復に効果があります。

しかし、ゴールデンタイムは時刻によらず、その人が寝るタイミングに応じて変わります。
したがって、「22時から2時」という時間帯は、睡眠のゴールデンタイムとは関係ありません。

睡眠の質を上げるためには、ゴールデンタイムだけでなく、適切な睡眠時間や生活習慣も大切です。
寝る前にぬるま湯につかったり、夕方に運動したり、毎日同じ時間に起床したりすることがおすすめです。
また、寝具や寝室の環境も清潔で快適に保つことが重要です。

 

今までの「睡眠のゴールデンタイム」は間違っていた？

睡眠に関しての研究は日々続けられており、5年前の常識が覆っていることもしばしばあります。
「22時から2時は睡眠のゴールデンタイム」だという常識も、間違っていたことが分かってきました。

ではなぜ、「22時から2時は睡眠のゴールデンタイム」だと言われていたのでしょうか？

 

なぜ「22時から2時」がゴールデンタイムだと言われていたの？

「22時から2時」が睡眠のゴールデンタイムだと言われていた理由は、
成長ホルモンが最も多く分泌される時間帯と考えられていたからです。

しかし、実際には成長ホルモンの分泌は、入眠してから3〜4時間の間に起こり、
時刻によらず個人の睡眠リズムに応じて変わります。
したがって、「22時から2時」は睡眠のゴールデンタイムとは言えず、誤解されやすい言葉です。

「22時から2時」が睡眠のゴールデンタイムという説は、昔の日本人の生活習慣に基づいていた可能性があります。
当時は、多くの人が22時頃に就寝し、0時頃に深い睡眠に入っていたと考えられます。
そのため、成長ホルモンが分泌される時間帯と重なっていたと推測できます。

しかし、現代では残業や夜勤などで睡眠時間が遅くなったり、個人差が大きくなったりしています。
そのため、「22時から2時」が睡眠のゴールデンタイムという説は、現代社会に合わなくなってきています。

 

カギを握るのは「成長ホルモン」

成長ホルモンと睡眠の質の関係については密接な関係があることが分かっています。
成長ホルモンは、骨や筋肉などの体の成長に必要なホルモンで、脳の下垂体から分泌されます。

成長ホルモンは、1日を通してパルス状に分泌されますが、特に睡眠開始後の深い眠り（ノンレム睡眠）のときに多く分泌されます。
そのため、睡眠の質が高いと、成長ホルモンの分泌量も増えると考えられます。

 

「成長ホルモン」とは？

成長ホルモンは、骨や筋肉などの体の成長に必要なホルモンで、脳の下垂体から分泌されます。
成長ホルモンは、1日を通してパルス状に分泌されますが、特に睡眠開始後の深い眠り（ノンレム睡眠）のときに多く分泌されます。
そのため、睡眠の質が高いと、成長ホルモンの分泌量も増えると考えられます。

成長ホルモンは、寝ついてから3時間（深く眠っている時間）の間に大量に分泌され、
浅い眠りの時間が多い後半ではほとんど分泌されなくなります。

つまり、眠り始めの3時間でいかに深く眠るかが大切な要素となります。

睡眠の質を高めるためには、以下のようなことに注意すると良いでしょう。

 

寝る前に強い光を浴びない：

テレビやスマホなどの画面を見ると、
睡眠を誘うメラトニンというホルモンの分泌が低下して、眠りにくくなります。

 

寝る前に運動や食事をしない：

運動や食事は体温や血糖値を上げて、覚醒状態にします。
寝る時間前までに済ませるようにしましょう。

 

寝る前に入浴する：

ぬるめのお風呂にゆっくり浸かると、体が芯から温まります。
寝るときに体温が下がると、深い眠りに入りやすくなります。

 

睡眠環境を整える：

寝具やパジャマは清潔で快適なものを選びましょう。
部屋は暗くて静かで涼しい方が良いです。

 

早寝早起きを心がける：

体内時計は朝日を浴びることでリセットされます。
朝日を浴びて日中活動的に過ごすと、夜は自然と眠くなります。

 

「成長ホルモン」は大人も大事？

成長ホルモンは、大人にとっても意外と身近なホルモンです。
成長ホルモンは、骨や筋肉の代謝、糖・脂質・タンパク質の代謝、精神状態、皮膚や粘膜の入れ替えなど、
からだの中のさまざまな代謝を調節しています。

成長ホルモンが不足すると、肥満や糖尿病、動脈硬化といった生活習慣病のリスクが高まるだけではなく、
精神的なトラブルや皮膚の老化なども引き起こす可能性があります。
成長ホルモンが不足する原因としては、加齢や睡眠不足、糖分の摂り過ぎ、内臓脂肪過多、ストレスなどが挙げられます。

また、下垂体に影響を与えるような頭部の病気やケガ、手術や放射線治療などによっても成長ホルモンの分泌が低下することがあります。
この場合は、医師の管理の下で成長ホルモン製剤を皮下注射する必要があります。
成長ホルモンを増やすには、食事や睡眠などの生活習慣に気を付けることが大切です。

食事ではタンパク質をしっかり摂り、特に成長ホルモン分泌を刺激するアルギニンというアミノ酸を多く含む食品を
意識して摂ると良いでしょう。

睡眠では寝始めてからの3時間のあいだに最も分泌される成長ホルモンを逃さないように、
寝る前にカフェインやスマートフォンなどを避けて眠りを深くすることが重要です。

成長ホルモンは代謝を司る「大人にも必要な」ホルモンです。
ぜひ生活習慣に気を付けて、健康で若々しいからだを保ちましょう。

 

「成長ホルモン」は大人と子どもでは違うの？

まず、成長ホルモンとは、脳の下垂体から分泌されるホルモンで、骨や筋肉の発達を促進し、身長を伸ばす働きがあります。
しかし、成長ホルモンは子どもの時期だけでなく、大人になってからも分泌されています。

子どもの時期には、成長ホルモンは主に骨格や筋肉をつくるとともに、
さまざまな代謝を促して、体の機能を整える大切な役割を担っています。
特に思春期前後では、成長ホルモンの分泌量が最も多くなります。

大人になってからは、成長ホルモンは骨や筋肉を強くする働きがあります。
ただ強くするというだけではなく、骨の形成や、タンパク質の合成、脂肪の分解など、
からだの中のさまざまな代謝（体内にある物質を、別の物質に変更してエネルギーをつくったり、
必要な物質に変えたり、害のある物質や古くなった物質を排泄しやすい形に変えたりすること）を調節しています。

また、成長ホルモンは血糖値やコレステロール値などもコントロールしています。
つまり、子どもの時期と大人の時期では、成長ホルモンの分泌量や働き方が異なるということです。
子どもの時期は身長を伸ばすことが主な目的であり、大人の時期は健康で若々しいからだを保つことが主な目的であると言えます。

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「睡眠のゴールデンタイムってなに？」についてのまとめ

睡眠のゴールデンタイムは以前とは違い、「入眠から3時間までの間」を指します。
以前までの「22時から2時」という常識は間違っていましたが、睡眠のゴールデンタイムが存在し、
その質を高めていくことが大切なことは変わっていません。

睡眠のゴールデンタイムが少しでも質の良い睡眠になるようにし、成長ホルモンの分泌を最大限にして若々しい状態を保ちたいですね。

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