寝つきが悪いと、色々なことを試してみたくなりますよね。
寝る時の音楽もまたその一つです。
今日はそんな「寝る時の音楽」と睡眠の関係について見ていきます。
「寝るときの音楽を取り入れてみたけど効果なかった」や、これから取り入れてみようと思う人は参考にしてみてください。
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寝る時に音楽を聴くのは効果があるの？
寝る時に音楽を聴きながら寝落ちすると、睡眠の質にとってどんな影響があるのかは、聴く音楽の種類やタイミングによって異なります。
一般的には、寝る前にリラックスできる音楽を聴くことは、副交感神経を優位にして心身を落ち着かせる効果があり、睡眠の質を高めることができます。
しかし、寝つきや眠りの質を向上するためには、以下の点に注意する必要があります。
・音楽はスローなテンポで音の数が少なめのものを選ぶ。
・高音やアップテンポ、高揚感のある曲は避ける。
・音量は大きくないボリュームで聴く。
・イヤホンやヘッドホンは睡眠障害を招く恐れがあるので避ける。
・歌詞がある曲は聴かない。
・言語が分かる場合は思考に影響する可能性がある。
・眠りについた後は音楽を流し続けない。
・スリープ機能で止まるようにするか、自分で止める。
以上のように、寝落ちするときに音楽を聴くこと自体は悪くありませんが、適切な音楽を適切な方法で聴くことが大切です。
また、睡眠の質を高めるためには、音楽以外にも光や温度、食事などの要素も考慮する必要があります。
音楽を聴きながらではないと寝られない人は？
音楽を聴きながらではないと寝られない人は、音楽に依存してしまっている可能性があります。
音楽を聴くことでリラックスできるのは良いことですが、音楽がないと不安になったり、眠れなくなったりすると、睡眠障害の一種と考えられます。
その場合は、以下のような対策を試してみることをおすすめします。
音楽を聴く時間や音量を徐々に減らしていく：
一気にやめるのではなく、少しずつ慣れていくことが大切です。
音楽以外のリラックス法を探す：
例えば、入浴やストレッチ、アロマテラピー、瞑想などがあります。
自分に合った方法を見つけてみましょう。
睡眠環境を整える：
部屋の温度や湿度、明るさ、寝具などを快適にすることで、音楽に頼らずに眠りやすくなります。
睡眠リズムを整える：
毎日決まった時間に起きたり寝たりすることで、体内時計が安定し、自然に眠気が訪れます。
睡眠専門医に相談する：
上記の方法でも改善しない場合は、睡眠専門医に相談してみましょう。
音楽以外の原因や治療法があるかもしれません。
音楽を聴きながら寝ること自体は悪くありませんが、適切な音楽を適切な方法で聴くことが大切です。
また、睡眠の質を高めるためには、音楽以外にも光や温度、食事などの要素も考慮する必要があります。
寝る時に聞くと睡眠の質を上げられる曲とは
睡眠の質を上げられる曲については、一概には言えませんが、一般的には以下のような特徴を持つ音楽がおすすめです。
・音量は小さめで、耳に入ってくる程度のもの
・テンポはゆっくりで、音の数が少なめのもの歌詞がなく、
・言語情報として意識しないもの
・単調で抑揚の少ないメロディー
・自然音や環境音など
寝る時に聞くことでリラックスできる音楽
リラックスできる音具体的な曲としては、以下のようなものがあります。
・ドヴォルザーク：交響曲第9番ホ短調作品95《新世界より》～第2楽章
・バッハ/グノー：メディテーション(アヴェ･マリア）
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・章水の音色とヒーリングピアノの協奏
・デルタ波メロディー禅風ヒーリングミュージック
これらの曲はYoutubeやアプリで無料で聴くことができます。
寝る前にリラックスできる音楽を聴いて、睡眠の質を高めてみてください。
寝る時には控えた方が良い曲
寝る時に聞かない方が良い曲は、以下のような特徴を持つ音楽です。
・音量が大きく、耳に刺さるようなもの
・テンポが速く、音の数が多いもの
・歌詞があり、言語情報として意識するもの
・抑揚や高揚感があるメロディー
・不快感や緊張感を与える音
寝る時に聞かない方が良いできる音楽
具体的な曲としては、以下のようなものがあります。
・ラデツキー行進曲
・威風堂々
・ハイウェイ・スター
・サンダーストラック
・ジョーズのテーマ
これらの曲は、興奮や刺激を与えるために、睡眠には適していません。
寝る前に聞くと、交感神経が優位になり、寝つきが悪くなったり、眠りが浅くなったりする可能性があります。
寝る前には、リラックスできる音楽を聴いて、副交感神経を優位にしましょう。
睡眠の質を上げるための音楽の聴き方
睡眠の質を上げるための音楽の聴き方は、以下のようなポイントがあります。
寝る前の30分から1時間くらいに聴く：
寝る直前に聴くと、音楽が頭に残ってしまうことがあるので、避けましょう。
音量は小さめにする：
音量が大きすぎると、耳が痛くなったり、心拍数や血圧が上がったりするので、気をつけましょう。
イヤホンやヘッドホンは使わない：
イヤホンやヘッドホンを使うと、耳に負担がかかったり、音が響きすぎたりするので、スピーカーから聴く方が良いです。
睡眠タイマーを設定する：
音楽を聴きながら寝てしまった場合、音楽がずっと流れ続けると睡眠の質が低下する可能性があります。
睡眠タイマーを設定して、自動的に音楽が止まるようにしましょう。
自分の好みや気分に合わせて音楽を選ぶ：
睡眠に良いとされる音楽でも、自分に合わないと感じるものは効果がありません。
自分がリラックスできると思う音楽を選んでください。
以上のように、睡眠の質を上げるための音楽の聴き方は、音楽の種類だけでなく、聴くタイミングや方法も重要です。
音楽を上手に活用して、快適な睡眠を得ましょう。
音楽以外に睡眠の質を上げられる方法
睡眠の質を上げるためには、音楽を聴く以外にもいくつかの方法があります。以下に紹介します。
寝室環境を整える：
温度や湿度、明るさや音など、快適に眠れる環境を作りましょう。
寝具も季節や自分に合ったものを選びましょう。
効果的な食事をとる：
寝る前にはカフェインやアルコールなどの刺激物を避けましょう。
また、夕食は就寝3時間前には済ませて、消化不良や胃もたれを防ぎましょう。
朝食はトリプトファンが多く含まれる食品を摂るとよいでしょう。トリプトファンは睡眠ホルモンのメラトニンの原料になります。
就寝前にリラックスする：
入浴や読書、音楽などで心身ともに落ち着かせましょう。
自律神経のうち体を緊張させる交感神経が優位にならないようにしましょう。
スマートフォンやタブレットなどのブルーライトは交感神経を刺激するので、寝る前には見ないようにしましょう。
体内時計をリセットする：
朝起きたら日光を浴びて体内時計をリセットしましょう。
日光はメラトニンの分泌を抑えて覚醒感を高めます。
逆に夜は暗くしてメラトニンの分泌を促進しましょう。起床時刻と就寝時刻はできるだけ一定にすることが大切です。
焦りや不安を取り除く：
眠れないことへの焦りや不安は睡眠の質を下げます。
眠れないときは無理に寝床に留まらず、一度起きてリラックスできることをしてみましょう。
日中に適度な運動をすることも、体が疲れて夜の寝付きがよくなったり、夜中に目が覚めることを減らすことにつながります。
以上のように、睡眠の質を上げるためには、音楽以外にも様々な工夫ができます。自分に合った方法を試してみてください。
[quads id=1]
「寝る時の音楽のおすすめは？」についてのまとめ
寝る時に音楽を聴くことで睡眠の質を高められます。
しかし、選ぶ音楽の種類や、寝ている間には音楽を止めておくことも大切です。
また、眠りに落ちるためには音楽が必須となっている人は音楽に依存してしまっているかもしれません。
上手く音楽を取り入れて、睡眠の質を上げたいですね。
[quads id=1]
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