思考が止まらなくて眠れない。頭をスッキリさせて眠る方法

布団に入ったはいいものの、頭の中であれこれ考えてしまい、
思考が止まらなくて眠れない事ってありますよね。

特に日中に嫌なことがあった日は頭の中で何度もそれを思い出してしまい、
眠りに落ちることができないこともあります。

今日はそんな、思考が止まらなくて眠れない状態について話していきます。
布団に入ったけど頭の中がぐるぐるして眠れない経験をしたことがある人は参考にしてみてください。

[quads id=1]

 

「思考が止まらなくて眠れない」はどんな状態？

「思考が止まらなくて眠れない」ってどんな状態かというと、仕事やプライベートの悩み、やらなくてはいけないことなど、
色々と考えすぎて脳が興奮状態のままになっていると、寝付きが悪くなってしまう状態です。

また、ストレスや疲労によって自律神経が乱れたり、情報過多の社会で膨大な情報をインプットしたり、
未解決のまま放置した記憶があったりすると、考え事が止まらなくなりやすいです。

寝る前に考え事が始まってしまう理由は、無意識にあった考え事が表面化することや、
睡眠への意識が強くなりすぎていることが考えられます。

この状態を改善するためには、深呼吸してリラックスしたり、快眠のツボを刺激したり、
考え事を書き出してみたりすることが効果的だと言われています。

 

思考をリセットさせる方法

「思考が止まらなくて眠れない」状態の時に頭の中をリセットさせてスッキリする方法については以下のような方法があります。

 

瞑想：

静かな場所で目を閉じて呼吸に集中し、浮かんでくる考えに気づいたらまた呼吸に戻すということを繰り返す。
集中力や創造力を高める効果がある。

 

バタフライハグ：

両腕をクロスさせて自分を抱きしめ、左右交互にトントンとリズミカルにたたく。
右脳と左脳のバランスを整えてネガティブな思考を軽減する効果がある。

 

ガムを噛む：

ストレスホルモンの分泌を抑えてストレス解消になるだけでなく、記憶力もアップする効果がある。

 

頭ひっぱり：

こめかみの上側にある膨らみ（側頭筋）を手のひらの付け根で軽く引っかけるように持ち上げ、お腹のあたりが伸びるのを感じる。
首のつまりを解消して気分もスッキリする効果がある。

 

日常的なストレス以外で思考が止まらなくなる原因

日常的に体が感じているストレスではない部分に原因があり、

眠れなくなっていることも考えられます。

 

身体的に要因はないか

身体的な要因で寝つきが悪くなる原因について以下のような原因があります。

 

服用している薬：

睡眠薬や抗うつ薬、抗不安薬などの精神科の薬や、ステロイドや抗ヒスタミン薬などの内科の薬は、
睡眠の質やリズムに影響を与えることがあります。
服用している薬が不眠の原因になっている可能性があれば、医師に相談しましょう。

 

アルコール、カフェイン、ニコチン：

アルコールは一時的に眠気を誘いますが、睡眠の後半で目が覚めやすくなります。
カフェインやニコチンは神経を興奮させて寝つきを悪くします。
寝る前にこれらの物質を摂取するのは避けましょう。

 

甲状腺機能亢進症：

甲状腺ホルモンが過剰に分泌される病気で、動悸やイライラ、発汗、下痢などの症状があります。
これらの症状は不眠を引き起こすことがあります。
甲状腺機能亢進症は内分泌科で診断・治療されます。

 

その他の身体的な病気：

心臓病や呼吸器病、消化器病、神経系疾患なども不眠の原因になり得ます。
身体に異常を感じたり、日中に強い眠気を感じたりする場合は、内科で検査を受けましょう。
これらの身体的な要因以外にも、精神的な要因や生活習慣の乱れも不眠の原因になります。

 

精神的に要因は無いか

精神的な要因で寝つきが悪くなる原因について以下のような原因があります。

 

ストレス：

仕事や家庭、人間関係などでストレスを感じると、自律神経のバランスが崩れて交感神経が優位になります。
交感神経は緊張や興奮を引き起こす神経で、寝る前に刺激されると寝つきが悪くなります。
ストレスを感じているときは、運動や趣味、相談などで気分転換をしましょう。

 

不安や緊張：

寝る前に考え事をしたり、心配事があったりすると、不安や緊張が高まって寝つきが悪くなります。
不安や緊張を和らげるためには、深呼吸やリラクゼーション法などで心身を落ち着かせましょう。

 

うつ病や躁うつ病：

うつ病や躁うつ病は精神疾患の一種で、気分が落ち込んだり高揚したりすることで睡眠のリズムが乱れます。
特にうつ病では、寝付きが悪くても早朝に目が覚めてしまうという不眠の特徴があります。
うつ病や躁うつ病は精神科で診断・治療されます。

 

これらの精神的な要因以外にも、身体的な要因や生活習慣の乱れも不眠の原因になります。
寝つきが悪い場合は、まずは生活リズムを整えてみましょう。
それでも改善しない場合は、医師に相談してくださいね。

 

「ストレスホルモン」とは

ストレスホルモンとは、ストレスを感じると分泌されるホルモンの総称です。
ストレスホルモンには、コルチゾールやアドレナリンなどがあります。

 

コルチゾール：

コルチゾールは、副腎皮質から分泌されるステロイドホルモンです。
免疫系や中枢神経系、代謝系などに作用し、生きていく上で必要な役割を果たします。

しかし、慢性的なストレスによってコルチゾールの分泌量が常に多い状態が続くと、
脳の海馬が萎縮したり、炎症のコントロールが悪くなったり、免疫力が低下したりと、身体にさまざまな悪影響を及ぼします。

 

アドレナリン：

アドレナリンは、副腎髄質から分泌されるカテコールアミンの一種です。
交感神経を興奮させ、血圧や心拍数、血糖値の上昇、瞳孔散大、起毛、気管支の拡張などを促します。
危険な状況に出くわしたときに毛が逆立ったり、瞳が開いたりするのはこのアドレナリンの作用によるものです。

ストレスホルモンは適度な量であれば身体を守る働きをしますが、過剰に分泌されると身体や心に悪影響を及ぼします。
ストレスを溜めすぎないように日頃からリフレッシュすることが大切ですね。

 

適度な運動をするのも効果的

日常的に適度な運動をすることで眠りに付きやすくなる理由ですが、
運動と睡眠には相関関係があります。
運動には睡眠を促進する効果があり、一方睡眠をとることでさらに効果的に体を動かすことができるのです。

運動をすることで、以下のようなメリットがあります。
・精神的な緊張を解きほぐし、ストレス解消や十分な休養感を得られます。
・脳の温度や血圧、心拍数、血糖値などが上昇し、覚醒レベルが高まります。
・疲労した体の組織が再生される成長ホルモンが分泌されます。
・昼間の眠気を解消し、活力を与えてくれます。

これらの効果によって、寝つきがよくなり、深い睡眠が得られるようになります。
また夜に何度も目が覚めること（中途覚醒）も減少するので、安定した睡眠をとることができます。

ただし、運動の種類やタイミングにも注意が必要です。
激しい運動は逆に体を興奮させてしまうので、負担が少なく長続きするような有酸素運動（早足の散歩や軽いランニングなど）がおすすめです。

効果的なのは夕方から夜（就寝の3時間くらい前）の運動だと言われています。
就寝直前の運動は体を興奮させてしまうので禁物です。

以上のように、日常的に適度な運動をすることで、体内時計やホルモンの分泌、神経系や代謝系などに良い影響を与え、
睡眠の質を向上させることができます。

[quads id=1]

 

「思考が止まらなくて眠れない。」についてのまとめ

思考が止まらなくて眠れないくなってしまうことは誰にでもあることです。
瞑想をしたり、ストレッチをしたりすることで頭をスッキリさせることができるかもしれません。

また、身体的や精神的に原因があり、眠れなくなっていることも考えられます。

今の自分はなぜ、思考が止まらなくて眠れなくなってしまっているのかを探ってみて、
スッキリと眠れるようにしたいですね。

[quads id=1]

 

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