コーヒーは、眠い時に飲むと眠気覚ましになるので「頭をスッキリさせたいときコーヒーを飲む」というひとは少なくありません。
コーヒーに含まれる「カフェイン」という成分が覚醒作用を持っているためです。
しかし、日によっては何度もスッキリさせたい場面が出てきたリ、
毎日毎日コーヒーに頼っていてはカフェインの取り過ぎになってしまうかもしれないですし、
それが長く続くと健康に害を及ぼしてしまうかもしれません。
カフェインは、医療で使われるくらいに人体に作用がある成分で、摂取し過ぎはかえってデメリットが多いのです。
そこで今日は、眠気を覚ますことができるコーヒー以外のものを紹介していきます。
「日中のコーヒーが手放せなくなっている」という人は是非参考にしてみてください。
「コーヒー」が眠気覚ましになるメカニズム
コーヒーが眠気覚ましになるメカニズムは、コーヒーに含まれるカフェインが、
脳内で眠気を作り出す睡眠物質であるアデノシンの働きを妨げるからです。
アデノシンは、覚醒状態が続くと脳内に蓄積され、睡眠欲求を高めます。
カフェインは、アデノシンと似た化学構造をしていて、アデノシンが結合するアデノシン受容体に競合的に結合します。
その結果、アデノシンの作用が阻害され、覚醒作用を持つヒスタミンの放出が促進されます。
コーヒーを飲んでから約30分で覚醒効果が現れ、約4～5時間続きます。
効果的な飲み方は、熱いコーヒーを飲むことや、砂糖を入れないことなどが挙げられます。
コーヒーは適度に飲むと眠気覚ましに役立ちますが、
飲みすぎると脱水や不眠などの副作用が起こる可能性もありますので、注意が必要です。
カフェインの眠気覚まし以外の効果
カフェインには、眠気覚まし以外にも以下のような効果があります。
脂肪燃焼効果：
カフェインは中枢神経系を刺激し、代謝を上げて脂肪を燃焼させる働きがあります。
運動と組み合わせると、さらに効果的です。
気分・脳機能の改善効果：
カフェインはアデノシンの作用をブロックし、ドーパミンやノルアドレナリンなどの神経伝達物質を増加させます。
これにより、気分や注意力、記憶力、反応時間などが向上します。
また、うつ病やアルツハイマー病、パーキンソン病などのリスクも低減する可能性があります。
抗酸化効果：
コーヒーに含まれるカフェインだけでなく、クロロゲン酸というポリフェノールも強い抗酸化作用があります。
これにより、細胞やDNAの損傷を防ぎ、老化や疾患の予防に役立ちます。
利尿効果：
カフェインは腎臓に作用し、尿量を増やす働きがあります。
これにより、水分代謝を促進し、体内の老廃物や毒素を排出するのに役立ちます。
カフェインにはこれらのような有益な効果がありますが、摂取量やタイミングに注意しないと副作用も起こります。
例えば、過剰摂取すると不安や不眠、動悸や高血圧などが引き起こされる可能性があります。
また、寝る前に摂取すると睡眠の質が低下したり、睡眠時間が短くなったりします。
一般的には、1日に300mg以下（コーヒーで約3杯分）が適量とされています。
自分の体調や生活リズムに合わせて、適切にカフェインを摂取しましょう。”
カフェインは一日どのくらい摂取して良いの？
カフェインは、一日にどのくらい摂取しても良いのか、飲み物に含まれる目安量も含めて詳しく教えて。
カフェインは、適量摂取すると眠気覚ましや脳機能の改善などの効果がありますが、
過剰摂取すると不安や不眠、高血圧などの副作用が起こる可能性があります。
そのため、カフェインの摂取量には注意が必要です。
健康な成人の場合、カフェインの一日の摂取目安量は400mg以下とされています。
これは、コーヒーで約3～5杯分に相当します。
エナジードリンクなどのカフェイン入り飲料に換算した場合、およそ8缶程度です。
飲み物に含まれるカフェイン量は、種類や製品によって異なりますが、以下の表に一例を示します。
| 飲み物 | カフェイン量 |
| コーヒー（100ml） | 60mg |
| 玉露（100ml） | 160mg |
| 紅茶（100ml） | 30mg |
| 煎茶（100ml） | 20mg |
| ほうじ茶（100ml） | 20mg |
| ウーロン茶（100ml） | 20mg |
| コカ・コーラ（100ml） | 9.5mg |
| ペプシコーラ（100ml） | 10.4mg |
| オロナミンC（100ml） | 15.3mg |
| エナジードリンク（100ml） | 32～300mg |
| ココア（1杯） | 14mg |
この表を参考にして、自分が一日にどれくらいのカフェインを摂取しているかを把握しましょう。
また、カフェインの効果は個人差がありますので、自分の体調や感受性に合わせて調節してください。
妊婦や授乳中の女性は、カフェインが胎児や乳児に影響する可能性があるため、一日の摂取目安量は200～300mg以下とされています。
これは、コーヒーで約2～3杯分 です。
妊婦や授乳中の女性は、医師に相談した上でカフェインを摂取しましょう。
子供はカフェインの感受性が高いため、一日の摂取目安量は体重1kgあたり3mg以下とされています。
例えば、体重20kgの子供であれば60mg以下です。
これは、コーヒーで約半分～1杯分です。
子供はコーヒーよりもコーラやチョコレートなどを食べる機会が多いと思いますので、その点も考慮してください。
カフェインは適量を守って楽しむことが大切です。
自分の健康状態や生活リズムに合わせて、カフェインを上手に利用しましょう。
ノンカフェインで眠気覚ましになるもの
カフェインに頼り過ぎないために、ノンカフェインで眠気覚ましになるものをお伝えしていきます。
ノンカフェインで眠気覚ましに使えるものとしては、以下のようなものがあります。
ハーブティー：
ペパーミントやレモングラスなどのすっきりとした香りが眠気を覚ましてくれます。
ハニーレモンやミルクを加えると味も変わって飽きません。
柑橘系の果物：
みかんやレモンなどの甘酸っぱい香りが気分を上げてくれます。
柑橘系の果物にはビタミンCも豊富に含まれているので、免疫力も高めてくれます。
ガム：
噛むことで脳の血流が増えて、脳のはたらきが活発になります。
ミントやキシリトールが入っているガムだと、清涼感も得られます。
ラムネ：
ラムネに含まれるブドウ糖で集中力を上げることができます。
食後にラムネを食べると、血糖値の急降下を防ぐことができます。
これらのドリンクや食べ物は、カフェインを含まないので安心して摂取することができます。
ただし、糖分やカロリーには注意してくださいね。
また、ドリンクや食べ物以外にも、眠気覚ましに効果的な方法があります。例えば、以下のようなものです。
深呼吸：
脳に酸素を送ることで、脳を活性化させます。
息を全て吐いた後に呼吸を止めてから一気に吸うと効果的です。
ツボ押し：
頭がボーっとするときは、中指の爪の生え際（中衝）、手の中心（労宮）、
首と頭蓋骨のつなぎ目（風池）、目頭（清明）などのツボをグリグリと押します。耳マッサージも効果的です。
目薬：
目が乾燥すると眠気を感じやすくなります。
目薬で目を潤すことで、目がスッキリします。
顔を洗う：
水で顔を洗うことで、血行が良くなります。冷たい水だとさらに効果的です。
これらの方法は、簡単にできるので、眠気を感じたときに試してみてくださいね。
[quads id=1]
「眠気覚ましになるものは？コーヒー以外で目を覚ます方法」についてのまとめ
コーヒーは、目を覚ましたいと思ったときに手に入りやすく、手軽に飲める便利なものです。
しかしその一方で、ついつい飲み過ぎてしまうこともあります。
カフェインの一日の摂取量の目安は健康な成人の場合、400mg以下とされており、コーヒーで約3～5杯分に相当します。
ですが、その日の体調や性別によっては目安を守っていてもカフェインの摂取し過ぎになってしまうこともあります。
その場合は、今回お伝えしたノンカフェインで目を覚ませるものを使ってみたり、
飲み物以外の方法を試してみると良いのではないでしょうか。
コーヒーも、眠気も、上手く付き合って活気のあふれる日常生活を送りたいですね。
[quads id=1]
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