「寝る前にはちみつを摂ると良い」と聞いたことはありますでしょうか？
はちみつは体に良い糖分として知られている通り、摂取することで様々なメリットがあります。
睡眠の質を上げる効果もその一つです。
今日はそんな、はちみつと睡眠の関係について詳しく見ていきます。
普段の食生活で睡眠の質を改善したいと思っている方は参考にしてみてください。
寝る前にはちみつを摂取すると睡眠の質は上がるの？
寝る前にはちみつを摂取すると睡眠の質は上がるという話を聞いたことがありますか？実は、これは科学的な根拠があることなのです。
はちみつには、オリゴ糖やグルコン酸という成分が含まれています。
これらの成分は、腸内環境を整えて善玉菌を増やす働きがあります。
腸内環境が良くなると、タンパク質から作られるトリプトファンという物質が吸収されやすくなります。
トリプトファンは、脳でメラトニンというホルモンに変わります。
メラトニンは、睡眠を誘導するホルモンで、夜になると分泌されます。
メラトニンの分泌量が多いほど、深い眠りに入りやすくなります。
また、はちみつに含まれる糖分は、血糖値をゆっくりと上げて安定させる効果があります。
血糖値が安定すると、睡眠中に低血糖になって目覚めることを防ぐことができます。
したがって、寝る前にはちみつを摂取することで、睡眠の質を高めることができるのです。
寝る前にはちみつを摂取すると太る？
基本的には、寝る前にはちみつを摂取すると太るという心配は必要ありません。
はちみつの主成分は、ブドウ糖と果糖という単糖類です。
これらの糖分は、消化吸収が早く、脂肪になりにくいとされています。
また、寝る前にはちみつを摂取することで、睡眠中に成長ホルモンが分泌されます。
成長ホルモンは、身体の修復や再生作業を行う際に、脂肪をエネルギーとして使います。
つまり、寝る前のはちみつで睡眠の質が高まるほど、脂肪燃焼効果も高まるのです。
ただし、寝る前にはちみつを摂取する場合は、量を大さじ1杯程度にすることが重要です。
摂り過ぎてしまうと、カロリーや糖分の過多で逆効果になる可能性があります。
また、夕食は糖質や脂質の多いものを控えることもおすすめです。
夕食で摂ったエネルギーが消費されないまま寝てしまうと、脂肪として蓄積されやすくなります。
適切な量とバランスの良い食事を心がければ、寝る前のはちみつで健康的なダイエットができるでしょう。
「はちみつ」とは何なのか
「はちみつ」とは、ミツバチが花から集めた蜜を巣の中で加工して貯蔵したものです。
はちみつの主成分は、ブドウ糖と果糖という単糖類で、水分を含んだ状態で約80%を占めます。
その他にも、ビタミンやミネラル、酵素やアミノ酸などの栄養素が微量に含まれています。
はちみつの味や色は、花の種類によって様々です。
例えば、レンゲの花から作られたはちみつは色が薄くて香りが穏やかで、日本人に好まれるものです。
ニセアカシアの花から作られたはちみつは淡色で香りが良くて上質なものとされています。
ソバの花から作られたはちみつは暗い色でくせが強くて、精製されることが多いです。
はちみつは食用や薬用など様々な用途に用いられてきました。
甘味料として菓子や飲料に加えたり、健康食品として摂取したりすることが多いです。
また、古代から蜂蜜から作った酒（蜜酒）が飲まれてきました。
ただし、はちみつにはカロリーが高いので、摂り過ぎに注意しなければなりません。
はちみつと砂糖の違い
「砂糖」と「はちみつ」の主な成分は、どちらも糖分です。
しかし、「砂糖」はショ糖（ブドウ糖と果糖が結合したもの）が主成分で、ほとんどミネラルやビタミンが含まれていません。
「はちみつ」はブドウ糖と果糖がばらばらの状態で含まれており、
蜜の元になった花の成分によって、微量ながらミネラルやビタミンが含まれています。
「砂糖」と「はちみつ」のカロリーは、ほぼ同じです。
100gあたり、「砂糖」は387kcal、「はちみつ」は294kcalです。
「はちみつ」の方が水分が多いため、カロリーが低く見えますが、
実際には甘さや摂取する糖分の量に大きな違いはありません。
甘さや風味は、温度によって変わります。
「はちみつ」は果糖が多いため、冷たいときにより甘さを感じやすくなります。
そのため、冷たい料理やお菓子に使うと、すっきりとした甘さが楽しめます。
逆に温かい料理に使うと、甘さが弱く感じられることがあります。
「砂糖」は温度に関係なく、一定の甘さを持ちます。
健康効果については、科学的な根拠は少ないです。
「はちみつ」に含まれるミネラルやビタミンは微量であり、足りない栄養素を補給する効果は期待できません。
「はちみつ」に喉に良い効果があるという民間療法もありますが、これも確かな証拠はありません。
また、「はちみつ」に含まれるボツリヌス菌の芽胞が原因で乳幼児ボツリヌス症を引き起こす可能性があるため、
1歳未満の乳幼児に「はちみつ」を食べさせないよう注意する必要があります。
はちみつを摂取するメリット
はちみつを日常的に摂取することのメリットについては以下のように説明できます。
抗酸化作用
はちみつには、抗酸化作用があります。
抗酸化作用とは、体内の活性酸素を除去することで、老化や病気の予防に役立つ効果です。
はちみつに含まれるポリフェノールやビタミンCなどが、この作用を担っています。
血中コレステロール値の低下
はちみつには、心臓の健康に関する効果もあります。
はちみつに含まれる果糖は、血液中のコレステロールやトリグリセリドを低下させることが報告されています。
また、はちみつに含まれるカリウムは、血圧を下げる効果があります。
創傷治癒
はちみつには、創傷治癒に関する効果もあります。
はちみつに含まれるグルコン酸やオリゴ糖などが、傷口の細菌の増殖を抑えたり、炎症を抑えたりすることがわかっています。
また、はちみつは保湿効果もあるため、傷口の乾燥を防ぎます。
腸内環境の改善
はちみつには、腸内環境の改善に関する効果もあります。
はちみつに含まれるグルコン酸やオリゴ糖などが、腸内の善玉菌を増やしたり、便通を良くしたりすることが報告されています。
腸内環境が整うと、免疫力や代謝も向上します。
以上のことから、はちみつを日常的に摂取することのメリットをまとめると、
・抗酸化作用により老化や病気の予防が期待できる
・心臓の健康に役立つ
・創傷治癒に役立つ
・腸内環境を改善するということが言えます。
寝る前にはちみつを摂取する時の注意点
ただし、寝る前にはちみつを食べる場合は、以下の点に注意してください。
寝る前にはちみつを摂取する際に注意する事
・量は大さじ1杯程度にする
・寝る1時間前に食べる
・他の食品と一緒に食べない
・夕食は糖質や脂質の多いものを控える
・1歳未満の赤ちゃんには与えない
以上の点を守れば、寝る前のはちみつで健康的な睡眠を得られるでしょう。
乳幼児にはちみつを与えるのは危険？
乳幼児にはちみつを与えると、乳児ボツリヌス症という重篤な食中毒を引き起こす可能性があります。
乳児ボツリヌス症とは、はちみつに含まれるボツリヌス菌の芽胞が、乳幼児の腸内で発芽して増殖し、
強い毒素を産生することで起こる病気です。
乳児ボツリヌス症の症状は、便秘が数日間続き、全身の筋力低下、脱力状態、哺乳力の低下、泣き声が小さくなる、
顔面は無表情となり、頸部筋肉の弛緩により頭部を支えられなくなるといった症状を引き起こします。
ほとんどの場合、適切な治療により治癒しますが、まれに亡くなることもあります。
乳幼児にはちみつを与えるのは危険な理由は、乳幼児の腸内環境が成人とは異なり、
腸管内でのボツリヌス菌の定着と増殖が起こりやすいからです。
生後歳以上になると、離乳食等により腸内環境が整う時期となるため、はちみつを避ける必要はありません。
また、ボツリヌス菌（芽胞）は熱に強いので、通常の加熱や調理では破壊されません。
そのため、1歳未満の乳幼児にはちみつやはちみつ入りの飲料・お菓子などの食品は与えないようにしましょう。
以上のことから、乳幼児にはちみつを与えるのは危険であることがわかります。
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「寝る前にはちみつを摂ると睡眠の質はあがるの？」についてのまとめ
寝る前にはちみつを摂取すると、睡眠の質を上げることができるということを解説してきました。
はちみつは、摂取することで様々なメリットが得られるため、日常的に摂取したい食品のひとつですね。
ただし、デメリットも少なからずあるので、目的とデメリットをしっかりと頭に入れて摂取したいものです。
はちみつを摂取する習慣をつけ、睡眠の質を上げてみてはいかがでしょうか。
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