睡眠に悩みがある人の中には「寝つきは良いのに、夜中の同じ時間に目が覚めてしまう」という人も少なくありません。
眠っているのに目が覚めてしまうことを「途中覚醒」と呼び、問題としては「昼間の時間帯に眠い」「眠りが浅く、疲れが取れない」「朝、起きた時から体がだるい気がする」などが挙げられます。
夜中、同じ時間に目が覚めてしまう原因として多く上がるのはストレスですが、それ以外にも体内リズムの不調、深夜帯の勤務時間、ライフスタイルなど、様々なことが原因として考えられます。
今日はそんな「夜中、同じ時間に目が覚めてしまう原因」を見ていきます。
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夜中、同じ時間に目が覚めてしまう原因
夜中、同じ時間に目が覚めてしまう原因として、悩む人が多い順に見ていきましょう。
ストレスが原因で目が覚めてしまう
ストレスは、睡眠の質や量に直接的な影響を与えるため、不眠の原因となることがあります。
ストレスによって、脳内のホルモンや神経伝達物質が変化し、眠りにくくなることがあります。
また、ストレスによって心身が緊張状態になり、寝つきが悪くなったり、途中で目が覚めたりすることがあります。
不眠が続くと、ストレスがさらに増幅され、悪循環に陥ることもあります。
そのため、ストレスを減らすことが不眠改善の重要なポイントとなります。
ストレスを感じる主な要因として、日中の環境が大きく関わっている場合が多いです。
・上司と馬が合わない
・周りの人とうまくコミュニケーションが取れない
・仕事の量が多く、残業続き
が挙げられます。
職場ストレスや過剰な仕事量など、仕事に関する悩みがあると、その状態が帰宅後も続くことがあります。
そのため、リラックスすることができず、眠ってからも緊張状態が続くことがあります。
このような状態が続くと、深い眠りを得ることができず、目が覚めやすく、グッスリと眠ることができなくなります。
このような状態が続くと、身体的な疲れや不調を引き起こすことがあります。
また、メンタル面でもストレスや不安、イライラなどの症状が現れることがあります。
そのため、適切なストレス解消方法を見つけることが大切です。
悪夢を見て目が覚めてしまう
悪夢を見て目が覚めてしまうことを「悪夢障害」と呼び、頻繁に繰り返す場合は病気として扱うこともあります。
悪夢障害とは、悪夢を繰り返し見ることで睡眠が妨げられ、日常生活に支障が出る睡眠障害のことです。
悪夢を見ることによって、目が覚めてしまい、睡眠が十分とれないことで、日中の眠気や身体のだるさなどが起こり、
日常生活や社会生活に支障が出る状態を言います。
悪夢障害の原因は、ストレスや心的外傷などが考えられます。
悪夢障害に対する治療法は、認知行動療法や薬物療法などがあります。
夜勤があり、勤務時間が一定ではない
夜勤が睡眠の質に与える影響は、体内時計の乱れや睡眠不足になってしまうことで、
自律神経が乱れてきてしまいます。
症状としては、体のだるさを感じたり、胸がどきどきするような動悸が発生したりなど、
その他にも様々なものがあります。
また、夜勤では、基本的な生活が昼夜逆転してしまい、朝に就寝して夜に起きるような乱れた生活や、
夜勤明けに空腹状態になることから暴飲暴食をしてしまうなど、生活リズムを崩しやすくなります。
うつの傾向があり、夜中に目が覚めてしまう
うつ病と睡眠の質には深い関係があります。
うつ病には、睡眠障害の合併が多いため、眠りの質が低下することが特徴です。
不眠になった人はその後3年間にうつ病になるリスクが4倍も高まるとされています。
また、不眠が1年間以上続いている場合は、うつ病になる危険性が40倍になるという報告もあります。
体に不調があり、夜中に目が覚めてしまう
体に慢性的な不調がある場合はそれが原因で夜中に目が覚めてしまっているのかもしれません。
睡眠障害で夜中に目が覚めてしまう
夜中に目が覚めてしまう睡眠障害は大きく2つあります。
睡眠時無呼吸症候群：
睡眠時無呼吸症候群とは、寝ている間に何回も呼吸が止まる病気で、英語では Sleep Apnea Syndrome といって、
頭文字をとって SAS（サスと読みます）と呼ばれています。
睡眠中、平均して１時間に５回以上、それぞれ10秒以上呼吸が止まる場合は、この症候群の可能性があります。
症状には、いびきや口呼吸、睡眠中の突然の目覚めや頭痛などがあります。
診断は、睡眠時の呼吸を測定するポリソムノグラフィー検査が行われます。
治療法には、体重減少や禁煙などの生活習慣の改善、口腔内装置の使用、CPAP（持続陽圧呼吸器）の使用などがあります。
周期性四肢運動障害
周期性四肢運動障害（PLMD）は、睡眠中に腕、脚またはその両方が繰り返し動く症状を指します。
レストレスレッグス症候群（RLS）と混同されることがありますが、RLSは静かに座っているときや横になっているときに、
脚、腕またはその両方を動かしたいという抗いがたい衝動に駆られる病気です。
PLMDは、睡眠中に下肢または上肢に繰り返し（通常は20～40秒毎に）筋収縮または蹴るような運動がみられるのが特徴です。
通常、患者は夜間の睡眠分断や日中の過度の眠気を訴えます。
治療法としては、鉄剤の投与やジアゼパムなどの薬物治療があります。
トイレに行きたくなり、夜中に目が覚めてしまう
夜中にトイレに行きたくなる原因として、水分の取り過ぎやカフェインの効果等があげられます。
それ以外にも、現在服用している薬の副作用も夜中に目が覚めてしまう原因になります。
夜中に何度もトイレに行きたくなることを「夜間頻尿」と呼びます。
夜間頻尿は、加齢によって頻度が高くなることがあります。
夜間頻尿の原因としては、水分の過剰摂取や何らかの病気による夜間多尿、
尿をためておけなくなった膀胱、前立腺肥大症、膀胱炎、膀胱がんなどが考えられます。
治療法としては、原因に応じた治療が必要です。
その他にも、
・未治療の睡眠時無呼吸症候群
・糖尿病
・慢性心不全
・脳血管障害
・膀胱機能障害
が夜中にトイレに行きたくなってしまう原因になっている場合があり、
違和感を感じたら早めに専門家に見てもらうことをお勧めします。
頭痛で夜中に目が覚めてしまう
頭痛で夜中に目が覚める原因は、緊張型頭痛や片頭痛などの「原発性頭痛」がほとんどです。
睡眠時に頭痛が起こる場合は、睡眠時無呼吸症候群や歯ぎしり、寝違えなどが原因となることもあります。
もし、頭痛がひどく、吐き気や嘔吐、意識障害などの症状がある場合は、
早めに医師の診察を受けることをおすすめします。
夜中に目が覚めてしまうその他の原因
上で挙げた以外にも、夜中に目が覚めてしまう原因として考えられることがあります。
加齢により睡眠が浅くなる
加齢によって眠りが浅くなる原因は、基礎代謝が低下し、眠ることにより補うべきエネルギー量も減って、
必要な睡眠時間が短くなることが挙げられます。
また、睡眠を促すホルモンであるメラトニン分泌量も、加齢とともに減少することがわかっています。
高齢者は退職、別れ、独居などの環境の変化や急性の精神的ストレスを抱えることや、
活動性が低下して心身の病気にかかり、疾患の影響や疾患の治療薬の副作用によって不眠症などの睡眠障害を生じやすくなります。
以上のような理由から、高齢者は睡眠時間が短くなることが多いです。
妊娠により睡眠が浅くなる
妊婦が夜中に目が覚めやすくなる原因は、ホルモンバランスの乱れや自律神経の乱れによるものが挙げられます。
妊娠初期には、ホルモンバランスが崩れたり自律神経が乱れてくるため、眠りが浅くなったり、
夜中に何度も目覚めてしまうことがあります。
また、妊娠中期以降は、お腹が大きくなっていくため、寝返りをうつのが大変になり、
体勢を変えるために目が覚めてしまうこともあります。
以上のような理由から、妊婦は睡眠時間が短くなることが多いです。
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原因を探り、ぐっすりと眠れるようにする。
ここまで、夜中に目が覚めてしまう原因をお伝えしてきました。
生活リズムによる体内時計の不調が原因だったり、慢性的な体の不調が原因だったりと、人によって原因は様々です。
今の自分の夜中に目が覚めてしまう原因を正しく知り、ぐっすりと眠れる毎日を過ごしたいですね。
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