「寝る前にストレッチをすると快眠に繋がる」
どこかできいたことはありませんか？
布団に横になってから目を閉じ、スッと眠りに入るためには体全体の緊張を解いて力を抜くことが大切です。
寝る前のストレッチはそれを助けてくれます。
今日はそんな、快眠に繋がる寝る前のストレッチについて、おすすめの方法と理由をお伝えします。
「布団に入ってから寝るまでに時間がかかってしまう」という人は是非参考にしてみてください。
「快眠」に入るための条件
入眠前の1時間は、リラックスできることをすることが大切です。
例えば、ストレッチや筋弛緩法、ツボを押す、身体が温まる飲み物を飲む、アロマを活用するなどが効果的です。
また、カフェインや刺激物は15時までにし、21時以降は激しい運動は避けることも重要です。
夜10時〜翌2時の間に眠り始めの3時間をできるだけ重ねる（23時までに眠る）ことで、
疲労回復や機能修繕といった眠りの効果をより実感することができます。
朝起きたら、朝の光を15秒間浴びておくことで、体内時計のリズムを整えることができます。
眠れない原因には、ストレスや生活リズムの乱れ、外的環境や病気や薬の影響などがあります。
眠れない状況が2週間以上続く場合は、医師に相談することをおすすめします。
布団に入ってから眠るまでの時間は平均10分程度で、5分以内に眠ってしまうのは、睡眠負債の可能性が高いと言われています。
「コーヒーの飲み方」には要注意
コーヒーに含まれるカフェインには、強い覚醒作用があり、眠気を抑制する効果があります。
カフェインを摂取した30分後から4時間後までその効果が続くとされていますが、人によってその効果はまちまちです。
コーヒーを飲むタイミングや量によっては、睡眠の質を上げる効果もあります。
例えば、寝る前の1杯のコーヒーで疲労を和らげたり、血流を促進したり、リラックスさせたりすることができます。
ただし、コーヒーの量は100mlまでに抑えることや、ミルクを入れてカフェオレにすることなどがおすすめです。
また、昼寝前にコーヒーを飲むことで、目覚めがスッキリする効果もあります。
これは、カフェインの覚醒作用が昼寝後に働き始めるためです。
しかし、カフェインの摂取量が多すぎると、頭が冴えすぎたり、利尿作用で夜中に何度も目を覚ましてしまったりする可能性があります。
これらを防ぐために気をつけたいのが、1日のカフェインの摂取量です。
WHOは健康な成人の場合、1日に飲むコーヒーの量として、マグカップ3杯分（400㎎）を目安としています。1
快眠に繋がる、寝る前のおすすめストレッチ
ではここで、快眠に繋がる寝る前のおすすめストレッチを4つお伝えします。
1、起き上がったまま腕を回す
起き上がったまま腕を回すストレッチは、肩甲骨や脇の下、首の辺りに熱を産生するような
「褐色脂肪細胞」というものが分布している部分を刺激することで、深部体温を上げる効果があります。
深部体温とは、体温計で測る体温ではなく、脳や腸など体の中の体温のことで、
これが下がってくるタイミングで人は眠りに入っていきます。
眠る1時間半前ぐらいにその深部体温を上げておくと快眠につながると言われています。
また、起き上がったまま腕を回すストレッチは、自律神経をリラックスさせる効果もあります。
自律神経は、体をリラックスモードにする「副交感神経」と、活動モードにする「交感神経」の二つからなります。
眠るときには、副交感神経が優位になっていることが必要です。
腕を回したり伸ばしたりすることで、副交感神経を刺激し、心身を落ち着かせることができます。
以上のように、起き上がったまま腕を回すストレッチは、深部体温と自律神経の両方に働きかけて快眠に繋がる理由があると考えられます。
2、起き上がったまま首の後ろをマッサージする
首の後ろには、褐色脂肪細胞という体温を上げる働きを持つ細胞が分布しています。
起き上がったまま首の後ろをマッサージすることで、この細胞を刺激し、深部体温を上げる効果があります。
深部体温とは、体温計で測る体温ではなく、脳や腸など体の中の体温のことで、
これが下がってくるタイミングで人は眠りに入っていきます。
眠る1時間半前ぐらいにその深部体温を上げておくと快眠につながると言われています。
また、首の後ろには、頭や背中を支える大きな筋肉があります。3 この筋肉は、
日常生活やパソコン作業などで緊張しやすく、こり固まってしまうことがあります。
起き上がったまま首の後ろをマッサージすることで、この筋肉をほぐし、血行促進や筋緊張の緩和に効果的です。
血行が良くなると、筋肉や神経に栄養や酸素が届きやすくなり、痛みやこりを和らげます。
筋緊張が緩むと、心身ともにリラックスしやすくなります。
以上のように、起き上がったまま首の後ろをマッサージするストレッチは、
深部体温と血行促進・筋緊張緩和の両方に働きかけて快眠に繋がる理由があると考えられます。
3、寝転がって足首を前後に曲げる
足首を前後に曲げるストレッチは、足関節の背屈と足関節の底屈という運動です。
足関節の背屈は、足首を上に向ける動作で、ふくらはぎとスネの筋肉を伸ばします。
ふくらはぎの筋肉は、日常生活やパソコン作業などで緊張しやすく、こり固まってしまうことがあります。
ふくらはぎが硬いと、血液やリンパ液の流れが悪くなり、むくみや冷えの原因になります。
また、ふくらはぎが硬いと、足首の可動域が狭くなり、歩行時にかかとから着地できなくなります。
これは、膝や腰に負担をかけるだけでなく、睡眠時にも影響します。
睡眠時には、自律神経の一種である副交感神経が優位になります。
副交感神経は、心拍数や血圧を下げてリラックスさせる働きがあります。
しかし、足首の可動域が狭いと、副交感神経がうまく働かないことがあります。
そのため、寝つきが悪かったり、浅い眠りになったりする可能性があります。
スネの筋肉も、足首の可動域に影響します。
スネの筋肉が弱いと、足首を上に向ける動作が小さくなります。
これも、歩行時や睡眠時に不利になります。
足首を前後に曲げるストレッチは、ふくらはぎとスネの筋肉を柔らかくし、血行促進や筋緊張緩和に効果的です。
血行が良くなると、筋肉や神経に栄養や酸素が届きやすくなり、痛みやこりを和らげます。
筋緊張が緩むと、心身ともにリラックスしやすくなります。
また、足首を前後に曲げるストレッチは、足首の可動域を広げる効果もあります。
足首の可動域が広がることで体の筋が伸び、こわばった体がリラックスし、快眠に繋がります。
4、寝転がって手足をぶらぶらさせる
手足をぶらぶらさせるストレッチは、ゴキブリ体操とも呼ばれる運動です。
仰向けに寝て、両足と両腕を1～2分ぶらぶらさせるだけで、全身の血流を活発にし、肥満、疲労、むくみを改善します。
血流が良くなると、筋肉や神経に栄養や酸素が届きやすくなり、痛みやこりを和らげます。
筋肉が柔らかくなると、基礎代謝が自然と上がります。
これは、消費エネルギーが上がり、太りにくい体質になることを意味します。
また、手足をぶらぶらさせるストレッチは、心と体をリラックスさせる効果もあります。
リラックスすると、自律神経の一種である副交感神経が優位になります。
副交感神経は、心拍数や血圧を下げてリラックスさせる働きがあります。
副交感神経が優位になると、睡眠の質が高まります。
睡眠の質が高まると、成長ホルモンの分泌量がアップします。
特に成長ホルモンの中でも脂肪を燃焼する働きが強い「脂肪分解ホルモン」の分泌量がアップします。
これは、眠っている間にもカロリーの消費を改善してくれることを意味します。
つまり、手足をぶらぶらさせるストレッチは、血行促進や筋緊張緩和によって疲労回復やダイエット効果をもたらし、
副交感神経の働きによって安眠・快眠効果をもたらすということです。
「寝る前のストレッチ」と合わせて効果アップ
寝る前のストレッチで睡眠の質を上げることに加え、
＋αで行うことで更に睡眠の質が上がることが期待できます。
おすすめの方法を3つ見ていきます。
1、朝日を浴びて体内時計を調整する
人間の体内時計は、脳や体のあちこちで働いている機能で、
１日の周期に合わせて睡眠・覚醒や代謝などの体内環境を調節しています。
体内時計は、光の情報を受け取ってリセットされます。
朝日を浴びることで、眠りを促す睡眠ホルモンであるメラトニンの分泌が抑制され、脳が覚醒して眠気が覚めます。
また、メラトニンの代わりに分泌されるセロトニンは、体温を上昇させたり、交感神経を優位にしたりするなど、
日中の意欲的な活動を促してくれます。
さらに、朝日を浴びることで「睡眠予約」のスイッチが入ります。
人間の体は、朝の光を目に入れてから約14～16時間後にメラトニンの分泌がスタートするようにできています。
つまり、朝日を浴びることで夜の快眠を促すことにもつながるのです。
逆に、朝日を浴びないと、体内時計がずれてしまい、「概日リズム睡眠・覚醒障害」という病気になる可能性があります。
この病気は、睡眠・覚醒リズムが後ろ倒しや前進しになったり、毎日一定しなかったりすることで、
社会的に求められる時間帯に寝起きができなくなります。
朝日を浴びる時間の目安は、およそ15秒間です。2 目の中に光を入れることがポイントで、空を見上げるイメージでOKです。
曇りや雨の日でも光の量は十分にあるので、天候に限らず、毎朝15秒間、窓際に立って空を見上げる習慣をつけましょう。
2、入浴で体温を上げて、下げる
人間の体温は、基礎体温と深部体温の2種類があります。
基礎体温は、表面の温度で個人差がありますが、深部体温は、内臓の温度でほとんど個人差がありません。
深部体温は、入浴で上昇し、入浴後に下降します。
深部体温が下がると、自然に眠気が出るメカニズムがあります。
睡眠の質は、最初の90分間が重要です。2 この90分間の睡眠が深いと、疲労回復や免疫力向上につながります。
入浴は、深部体温を上げるだけでなく、副交感神経を優位にしてリラックスさせる効果もあります。
入浴する時間は、寝る前の1～2時間前に済ませることがおすすめです。
これは、深部体温が下がるタイミングと眠りに入るタイミングを合わせるためです。
入浴するお湯の温度は、40～42度前後がよいとされています。
これは、副交感神経を優位にしてリラックスさせるためです。
熱すぎるお湯は交感神経を優位にしてしまうので避けましょう。
入浴する時間は、10～15分程度にすることがよいとされています。
これは、熱すぎたり長すぎたりするとのぼせてしまうためです。
入浴後は、湯冷めしないように注意しましょう。
湯冷めすると体温が急激に下がってしまい、睡眠の質を低下させます。
入浴剤を使うと、温浴効果を高めたり保湿効果を得たりすることができます。
炭酸・水素系の入浴剤は、ぬるめのお湯でも深部体温を上げることができます。
3、たんぱく質多めの夕食を取る
たんぱく質は、筋肉や骨、皮膚などの体の組織を作るだけでなく、ホルモンや酵素などの生体活性物質も構成します。
たんぱく質は、アミノ酸という単位に分解されて吸収されますが、その中には睡眠に関係するものがあります。
例えば、トリプトファンというアミノ酸は、セロトニンという神経伝達物質に変換されます。
セロトニンは、気分を安定させたり、リラックスさせたりする効果があります。
また、セロトニンは、メラトニンという睡眠ホルモンに変換されます。
メラトニンは、体内時計を調整し、睡眠のリズムを整える効果があります。
したがって、トリプトファンを多く含む食品を夕食に摂取することで、寝つきがよくなったり、
睡眠の質が向上したりする可能性があります。
トリプトファンを多く含む食品は、牛乳・乳製品・卵・肉・魚・大豆製品・バナナ・アボカドなどです。
ただし、トリプトファンだけではなく、他のアミノ酸や栄養素も睡眠に影響することがあります。
例えば、グリシンというアミノ酸は、脳の体内時計に作用して、睡眠のリズムを調整すると考えられています。
グリシンを多く含む食品は、エビ・ホタテ・イカ・カニ・カジキマグロなどの魚介類です。
また、炭水化物や糖質も睡眠に影響します。
炭水化物や糖質は、血糖値を上昇させるとともに、トリプトファンの脳への移行を促進します。
しかし、炭水化物や糖質の摂りすぎは逆効果です。
血糖値が急激に上昇しすぎると、インスリン分泌が増加し、血糖値が急降下します。
これにより、交感神経が優位に働き、空腹感を感じ、寝つきが悪くなってしまいます。
「寝る前のストレッチが快眠に繋がる？」についてのまとめ
寝る前にストレッチをすることは快眠に繋がります。
無理をせず、寝るために最適なストレッチを取り入れることで、自身の睡眠の質を高めることができるもです。
更に、朝日を浴びることを心がけたり、入浴時にも気を遣うことで更に快眠に繋げることができます。
正しい知識と方法で、質の良い睡眠を取りたいですね。
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This may be understood in terms of the bid-supply spread, which is a comparison between the costs at which things are offered and later purchased in a market.