「寝るときに豆電球だと太る」
どこかで聞いたことがあるのではないでしょうか?
どんな環境が寝やすいのかは、その人の好みや慣れによるところが大きいし、
育ってきた環境も大きく影響します。
「豆電球で寝ると太る」なんて言われてしまうと、ダイエット中の人にとっては
「思うように体重が落ちないのは豆電球で寝ているからなのかな?」と思ってしまいますよね。
今日はそんな、寝るときの明るさと体重の関係について詳しく見ていきます。
体重を落としたいと思っている方は参考にしてみてください。
寝るときに豆電球だと太る?そのメカニズムとは
寝るときに豆電球で寝ると太るのかというと、その可能性はあります。
そのメカニズムについては以下のように説明されています。
豆電球程度の明るさでも、睡眠中に皮膚が光を感じると、メラトニンという睡眠ホルモンの分泌が減り、睡眠の質が下がります。
睡眠の質が下がると、成長ホルモンやレプチンという満腹ホルモンの分泌も減り、代謝が低下し、食欲が増えます。
その結果、体重やBMI、胴回りサイズなどが高くなり、肥満や糖尿病のリスクが高まります。
したがって、寝るときは仄暗い(0.3ルクス)くらいの明るさが最適で、真っ暗(0ルクス)でも豆電球(9ルクス)でも良くないと言われています。
遮光カーテンやタイマー付きの照明などを利用して、睡眠環境を整えることが大切です。
室内の明るさを計測する方法は?
室内の明るさは、照度という単位で測定されます。
照度を測定するには、以下の方法があります。
照度計という専用の器具を使う方法。
照度計はアナログ式とデジタル式に分かれており、用途や精度に応じて選ぶことができます。
照度計は一般的には高価なものですが、安いものでも2,000ルクス程度まで測定できます。
スマホのアプリを使う方法。
スマホに内蔵された照度センサーを利用して、室内の明るさを測定できるアプリがあります。
スマホの画面を測定したい場所に向けるだけで、簡単に測定できます。
ただし、スマホの機種やカメラの性能によっては、正確な測定ができない場合もあります。
ダイエットと睡眠時の明るさについての関係
ダイエットと睡眠は密接な関係にあります。
睡眠不足は食欲を増やし、脂肪燃焼を妨げることが知られています。
逆に、質の良い睡眠をとることで、体内の脂肪燃焼が増すことも報告されています。
質の良い睡眠をとるためには、寝室の環境を整えることが重要です。
特に部屋の明るさに注意する必要があります。
寝ている間は0.3ルクス程度の明るさ(月明かりレベル/何となく室内が見える程度)にするのがおすすめです。
夜中、トイレ等で起きた際は、明るくし過ぎず、10ルクス程度の薄暗さにしておくのがよいでしょう。
また、寝室だけでなくリビングやダイニングの明るさも大切です。
日本の家は明る過ぎる傾向がありますが、実は海外のホテルのように暗めの照明がちょうどいいと言われています。
光の刺激が弱まると脳内で分泌されるメラトニンというホルモンが増え、眠気が来やすくなります。
寝室を真っ暗にしても、その前にいる環境で明るすぎるとメラトニンの分泌が進まず、
なかなか眠たくならない、ということになってしまいます。
食欲が増すのはなぜ?体調との関係について
食欲は、体のエネルギー需要や栄養素のバランス、自律神経やホルモンの働きなどによって調節されています。
食欲が増すことは、体が必要とするエネルギーや栄養素を補給するためのサインである場合もありますが、
病気やストレスなどの影響で食欲が過剰になる場合もあります。
食欲が増すことと体調との関係には、以下のようなものがあります。
急性ストレス:
交感神経が優位になり、食欲を抑えます。
しかし、ストレスが解消されると副交感神経が優位になり、食欲が急激に増します。
慢性ストレス:
ストレスホルモン(コルチゾール)の分泌が増え、脂肪を貯め込みやすくなります。
また、ストレス解消のために甘いものや脂っこいものを食べることで食欲が増します。
夏バテ:
高温多湿によって消化器機能が低下し、食欲不振になります。
しかし、水分や塩分の補給を怠ると脱水症状や低ナトリウム血症になり、食欲が増すこともあります。
生活習慣の乱れ:
睡眠不足や運動不足は自律神経のバランスを崩し、食欲をコントロールできなくなります。
また、暴飲暴食は胃腸の負担を増やし、消化不良や胃もたれを引き起こします。
妊娠:
妊娠初期にはつわりで吐き気や食欲不振を感じる人が多いですが、
妊娠中期以降は胎児の成長に伴ってエネルギー需要が増え、食欲が増します。
加齢:
加齢によって運動量や基礎代謝が減り、エネルギー需要が低下します。
また、味覚や嗅覚の低下や歯の衰えなども影響して食欲不振になります。
食欲不振は一時的なものであれば問題ありませんが、長期間続く場合は消化器系や内分泌系などの病気の可能性もあります。
その場合は医師に相談することをおすすめします。
睡眠時におすすめの明るさ
睡眠の質は、部屋の明るさに大きく影響されます。
部屋が明るすぎると、睡眠を促すホルモン「メラトニン」の分泌が抑制されて、眠りに入りにくくなったり、眠りが浅くなったりします。
逆に部屋が真っ暗だと、メラトニンの分泌が促進されて、深い睡眠に入りやすくなります。
したがって、最も睡眠の質を高められる室内の明るさは、真っ暗な状態です。
ただし、真っ暗にするのは寝る前からではなく、寝るときからです。
寝る前には、部屋の明るさを徐々に落としていくことで、メラトニンの分泌をスムーズにすることができます。
寝る前にスマホやテレビなどのブルーライトを見るのは避けましょう。
また、朝起きるときには、部屋を明るくすることで目覚めを良くすることができます。
光は体内時計をリセットする役割もあります。
朝日を浴びることで、夜に眠りやすくなります。
寝る直前におすすめなライトの色は?
寝る直前には、暖色系の暖かみのある色にするのがおすすめです。
煌々とした真っ白な照明は、睡眠を促すホルモン「メラトニン」の分泌を抑制して、眠りに入りにくくなったり、眠りが浅くなったりします。
暖色系の色は、メラトニンの分泌をスムーズにすることができます。
照明器具の設定で変更できる場合は、「昼光色」や「昼白色」から「電球色」へ切り替えましょう。
照明の色を切り替えるタイミングは、就寝する時間から2時間前に行うのが理想的と言われています。
設定で照明の色を変更できない場合は、間接照明を活用するのも良いでしょう。
真っ暗が苦手な人はどうしたら良いの?
寝るときに真っ暗だと怖いと感じてしまうのは、不安やストレスが原因かもしれません。
寝る前にリラックスできる方法を見つけて、心を落ち着かせることが大切です。
例えば、お気に入りの音楽を聴いたり、本を読んだり、アロマを焚いたりするなど、自分に合った方法を試してみましょう。
また、部屋を真っ暗にするのではなく、常夜灯や間接照明などを使って、少し明るさを残すことも効果的です。
ただし、あまり明るすぎると睡眠の質が低下する可能性があるので、注意してください。暖色系の暖かみのある色がおすすめです。
寝るときに真っ暗だと怖いと感じてしまう場合は、寝る前にリラックスする方法を見つけて、心を落ち着かせることが望ましいです。
また、部屋の明るさを調整して、自分が安心できる環境を作ることも重要です。
「寝るときに豆電球だと太る?」についてのまとめ
寝るときに豆電球だと太る理由としては、「寝るのに適した明るさではない事で体内時計が乱れ、日中の食欲が増してしまう」ということです。
なので今現在ダイエットをしていて、睡眠の質を豆電球で寝ている事で体重が思うように落ちていないと思っても、
日中の食欲が正常であれば寝るときの明るさは適していると言えるのではないでしょうか。
適切な明るさを探し、睡眠の質を高め、正常な体調が長く続くようにしたいですね。
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A Navy veteran of WW II; a member of the VFW.
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During the NATO Summit 2012, authorities and surrounding companies struggled to contend with the disruptions deriving from protests, threats, transportation blockades and communication issues – are you prepared to reply to those occurrences throughout an upcoming massive event?
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But the bear market is too smart.
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All brokers utilize different bid and ask rates for currencies, even though interest usually generates under 1 pip per day in profit, this value is critical for some investors’ strategies.
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Then the absent partners come back.
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The opposite fundamental regulatory concern is the fact that FDA laws only apply to bottled water shipped between states.
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Forex price of a rustic differs as per the fluctuation in financial and political insurance policies.
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Do automobile GPS gadgets trigger more accidents?
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Firm Management- Whether the corporate is run by house owners only or there’s a managing committee with consultants from required fields is a crucial factoring in making the choice.
Raising angel capital follows an analogous motion plan to that which you’d use if you’re elevating venture capital.
You will need recognizable names in your title although, as a result of…
Mrs. Pearson died Thursday afternoon at Spring Seasons of Elkhart.
Assuming you live in the United States, you will want to vary your tackle with the U.S.
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Peterson, Robert W. (1997).
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Rubella. More generally referred to as German measles, this virus may cause delivery defects like mental retardation and listening to, sight, and coronary heart problems.
Issues are tight now, but as the housing market improves, the choices will in all probability get higher.
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Nonetheless, one notable project is dealing with a significant legal hurdle.
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The intent of the parades was to boost morale amongst People.