なぜ寝言を言うのか。原因と直し方について

寝言を言うのはなぜでしょうか？
誰かの睡眠中、意味の分からない発言を聞くと聞いている側は面白く、笑い話のネタになることもあります。
そうはいっても、発している本人は
「変なこと、失礼なことを言っていないか」「しっかりと眠れていないのではないのか」と不安になる方も少なくありません。

今回はそんな「寝言」とその原因、対処法についてお伝えしていきます。

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「寝言」とは？

寝言とは、睡眠中に口から発する言葉や音のことを指します。
多くは無意識に発するものであり、夢の内容や睡眠の状態によって異なります。
寝言は、睡眠の質に影響を与えることがありますが、一般的には健康に悪影響を与えることはありません。

ただし、激しい寝言や夜間の騒音が周囲に迷惑をかける場合は、専門家に相談することが必要です。

 

「寝言」を喋る人の割合はどのくらい？

寝言を発した経験がある人は全体の67％程度との報告がなされています。
しかし、寝言を発している本人は気が付かない事、第三者がそこにいないと「寝言」との認識にならない事を考えると
寝言を発している人はもっと多いと言えます。

 

寝言を喋るタイミング

寝言を喋るタイミングは、ノンレム睡眠時に80％程、レム睡眠時に20％程で、
比較的眠りが浅いタイミングで寝言を発していることが多いです。

 

「ノンレム睡眠」とは

睡眠に伴って脳も体も休息している状態の事を指します。

ノンレム睡眠とは、睡眠のうち、レム睡眠以外の期間を指します。
ノンレム睡眠は、浅い眠りから深い眠りに移行し、繰り返し睡眠サイクルを形成します。
一般的に、ノンレム睡眠は、身体の回復や休息に重要な役割を果たしています。

ノンレム睡眠は、さらに3つの段階に分かれています。
第1段階は、眠りに落ちた直後の浅い眠りで、筋肉の緊張が緩和し、心拍数や呼吸がゆっくりとなります。
第2段階は、より深い眠りの段階で、体温が下がり、脳波もゆっくりとなります。
第3段階は、最も深い眠りの段階で、脳波が非常に遅くなり、体の回復に必要なホルモンが分泌されます。

ノンレム睡眠は、レム睡眠とともに、健康的な睡眠のために重要です。
十分なノンレム睡眠をとることで、体の回復や免疫力の向上、健康維持につながります。

 

「レム睡眠」とは

睡眠に伴って脳が活発に働いている時の状態を指します。

レム睡眠とは、Rapid Eye Movement（急速眼球運動）の略称で、
人間の睡眠サイクルの中で深い眠りとともに現れる段階の一つです。
レム睡眠中は脳波が活発になり、夢を見ることがあります。

また、呼吸や心拍数が不規則になることが多く、体温が上昇する傾向もあります。睡眠中の身体のリフレッシュや、
記憶の整理や学習の効果を高める役割があるとされています。

 

ノンレム睡眠とレム睡眠のサイクル

18歳以上の大人であれば、
100分～120分ほどのノンレム睡眠、20分～25分のレム睡眠の計120分程度を一セットとして繰り返しています。

幼児やあれば、大人の半分程度の時間を一セット、
新生児であれば更に半分程度の時間を一セットとして睡眠のサイクルを繰り返しています。

年齢が若ければ若いほど、脳が「その日にあったことを整理する時間」が長い傾向にあり、その分寝言を言うことも多いと言えます。

 

寝言をいう原因

寝言を言ってしまう原因は、脳が眠りに落ちる段階で、意識と無意識の間での狭間にいるためです。
この狭間では、脳がまだ現実と夢の区別がつかないため、夢の中で話したり、考えたりしたことが、口から出てしまうことがあります。
また、寝言を言うことは、ストレスや疲れ、睡眠不足などの影響もあるとされています。

これらの要因が脳の活動を乱し、寝言を言ってしまうことがあると考えられています。

加えて、アルコールを摂取していたり、睡眠不足だったり、ストレスを抱えていたり、
うつ病を患っていることも寝言の原因になることもあります。
その他としては悪夢、レム睡眠行動障害、睡眠時無呼吸も寝言の原因となることがあります。

 

寝言を言っている日はちゃんと眠れていないの？

「寝言」と「睡眠の質」については直接的な関係は無いと専門家は言います。

睡眠時にストレスを受けているというわけでは無く、脳が現実と夢の区別がつかなくて
夢の中で話していることがそのまま口に出てしまっているだけだからです。
例え、聞いている周りの人が笑ってしまう寝言だったとしても本人はぐっすり眠れているということですね。

ただし、寝言の原因がアルコール、睡眠不足、ストレス、悪夢、レム睡眠行動障害、睡眠時無呼吸の場合には

 

寝言は遺伝するの？

寝言は、遺伝的要因も0ではないとの報告がされています。
しかし、大人の場合には遺伝的要因というよりも「その日の日中に起きたこと」や「心的要因」が多いです。

 

寝言を言うのは病気の症状なの？

寝言を言うこと自体は病気ではありませんが、睡眠中の不規則な動きや呼吸の問題を引き起こす場合があります。
また、睡眠障害やストレスなどの病気と関連していることがあります。
寝言を言うことが心配な場合は、医師に相談することをおすすめします。

 

乳幼児が寝言をいう原因

乳幼児が寝言を言う原因は、主に以下のようなものがあります。

 

1. 夢を見ているため：

乳幼児は、生まれてから数年間、夢を見ることができます。
そのため、夢の中で何かを言っていることがあります。

 

2. 疲れているため：

乳幼児は、成人と比べて睡眠時間が長く、眠りが深い傾向があります。
しかし、長時間寝ても疲れが残る場合があります。
そのため、寝言を言っていることがあります。

 

3. ストレスを感じているため：

乳幼児は、ストレスを感じやすい時期でもあります。
例えば、病気や転園、転居などの変化があると、ストレスを感じることがあります。
そのため、寝言を言っていることがあります。

 

4. 夜驚症：

乳幼児に多い症状の一つで、夜中に突然泣き叫んだり、慌てたりすることがあります。
夜驚症は、発達に伴って自然に治ることが多いですが、寝言を言っていることがあります。

 

乳幼児が寝言を言っていること自体は、健康上の問題ではありません。
しかし、長期的に続く場合や、夜驚症のような症状がひどい場合は医師へ相談した方がいいでしょう。

 

寝言の直し方

寝言を治す方法としてどのような方法があるのでしょうか。今日では寝言を治す方法は確立されていません。
多くの場合は横に寝ているパートナーが耳栓をしたり、別の部屋で寝るなどの対策を取っている方が多いようです。

自分自身で寝言を防止するためには、以下のような方法があります。

 

1. ストレスを軽減し、寝言を無くす：

ストレスが多いと、脳が休まることができず、寝言が出やすくなります。
ストレスを軽減するためには、リラックスするための時間を設けたり、ストレス解消法を実践したりすることが大切です。

 

2. 睡眠環境を整え、寝言を無くす：

快適な睡眠環境を整えることで、深い眠りにつき、寝言を防止することができます。
例えば、静かで暗く、涼しい部屋で寝ることが重要です。

 

3. 飲酒を控え、寝言を無くす：

アルコールは脳を刺激し、寝言を引き起こす可能性があります。
飲酒を控えることで、寝言を防止することができます。

 

4. 規則正しい生活を送り、寝言を無くす：

規則正しい生活を送ることで、体内時計が整い、深い眠りを促すことができます。
寝言を防止するためには、毎日同じ時間に寝たり、起きたりすることが大切です。

 

5. 緊張をほぐし、寝言を無くす：

寝る前に軽いストレッチやヨガ、瞑想などを行い、緊張をほぐすことができます。

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「寝言」についてのまとめ

「寝言」は、レム睡眠時に脳が現実と夢の区別がつかなくて発していることがほとんどです。
寝言を言ってしまった、聞かれてしまったからと言って、大きく焦る必要はありません。

しかしながら、その寝言の原因が何らかのストレスであるとしたら睡眠の質を低下させている原因となっているかもしれません。
その場合は何かしらの対策を取ったり、医師への相談をした方がいいでしょう。

寝言に限らずですが、自分自身の就寝環境を整えて質の良い睡眠を取りましょう。

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