「お風呂に入ると睡眠の質が上がる」と聞いたことのある人もいるのではないでしょうか。
ここでいう「お風呂」とは、単にシャワーを浴びる事だけではなく、きちんと湯船に浸かることを指します。
実は、お風呂と睡眠の質には密接な関係があり、お風呂に浸かると睡眠の質が上がると言われています。
今日はそんな、お風呂と睡眠の質との関係や、「睡眠の仕組み」について詳しくお伝えしていきます。
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「睡眠の仕組み」とは
睡眠と体温の関係には、
睡眠に入る前に体温が下がり、寝ている間に体温が下がり続けて、起床前に再び上がるというパターンがあります。
これは、睡眠中に脳が活動を抑制し、体温調節中枢が働きやすくなるためです。
体温が下がることで、身体の代謝も下がり、深い睡眠に入ることができます。
また、体温が上がることで、覚醒しやすくなります。
睡眠中に体温が上がると、浅い眠りになり、目覚めがよくないことがあります。
一日の体温のサイクル
実験によれば、
体温は起床時が一番低く、平均的な体温は36.4℃程度
その後体温は上がり続け、12時を過ぎると平均的な体温は36.8℃程に。
この頃になると眠気を感じる人も多いようです。
そして20時ごろまで体温は上昇を続け、ピーク時には37.0℃前後に。
その後体温は下降し、24時前後で平均的な体温は36.8℃程に。
この時もまた、眠気を感じる人も多いようです。
そして朝の6時前後で平均的な体温は36.3℃となり、そこからまた上昇を始めます。
この、「20時ごろの体温のピークから体の芯部の体温を下げる」状態を助ける行動をすることが質の良い睡眠に繋がります。
お風呂に入る事で体温を上昇させることがカギ
入浴と睡眠の質の関係については、以下のようなポイントがあります。
1.お風呂に入ることで体温を上げる
入浴は体温を下げる効果があるため、寝る前に入浴することで体をリラックスさせ、眠りやすくなるとされています。
2.お風呂から出ることで体温が下がる
特に、入浴後に体温が下がってくると、体内時計が睡眠サイクルに合わせて調整され、深い眠りにつきやすくなります。
3.あくまで「リラックス」。無理に長く入るのはNG
ただし、入浴のタイミングや温度などによっては、逆に覚醒効果がある場合もあります。
個人差があるため、自分に合った入浴方法を見つけることが大切です。
4.スマホからは離れ、脳もリラックスできる状態に
また、入浴前にスマートフォンやパソコンなどのデバイスを使用していると、
ブルーライトが体内時計を乱し、睡眠の質を悪化させることがあります。
入浴前にはデバイスから離れ、リラックスした状態で眠るように心がけましょう。
以上が、入浴と睡眠の質の関係についてのポイントです。
入浴すると体温はどのくらい上がるの？
お風呂に入ると、体温が約1℃上昇します。
「無理やり体温を上げる行為は体内リズムに悪い影響が出てしまうのでは？」
と思う方もいるかと思いますが、そんなことはありません。
お風呂の温度で体中の血行が良くなり、体全体が温まり、体温が上昇するのですが、この状態はお風呂に入っている時のみのことです。
お風呂から出ると、血管が開いている体は熱が下がりやすい状態であるため、結果的に体温はお風呂に入る前よりも下がっていきます。
まとめると、「お風呂に入ることによって一時的に体温は上がるけと、それによって体温が下がりやすい状態にする」ということですね。
赤ちゃんは眠くなると手足が温かくなる
赤ちゃんを育てた経験のある方なら分かるかもしれませんが、赤ちゃんは眠くなると手足が温かくなります。
これも入眠のリズムと体温が関係しており、体の芯部の体温を下げるために手足から熱を放出しているのです。
質の良い睡眠のための「最適なお風呂の温度」とは？
睡眠の質を高めるためには、お風呂に入ることが効果的です。
お風呂の温度は、体温を上げ、血行を促進することでリラックス効果が得られます。
一般的には、37〜40度の温水が最適です。
ただし、個人差がありますので、自分に合った温度を見つけることが大切です。
また、お風呂に入る時間も10〜20分程度が適切です。長時間入りすぎると、体力を消耗してしまうため、逆に疲れが増してしまいます。
お風呂の効果を高めるコツ
湯船を入る前に、体を軽く運動して体温を上げることが大切です。
湯船に入る際には、お湯の温度は体温よりも1〜2℃高い程度が理想的です。
湯船に入った後は、できるだけリラックスして、静かな環境で過ごすことが望ましいです。
また、湯船に入った後は、すぐに寝るのではなく、30分程度の時間をおいてから寝るようにしましょう。
これにより、体温が下がりやすくなり、自然な眠りを促すことができます。
お風呂から出た後の過ごし方について
お風呂から出て、体温が下がりやすい状態になり、体を眠くする準備が整いました。
では、お風呂を出てから入眠までの間はどのように過ごせば良いのでしょうか？
「睡眠の質を上げるため」のお風呂から出て寝るまでの過ごし方
1.電子機器の画面はなるべく見ない
スマートフォンやタブレット、パソコンなどの電子機器は寝る30分前には使わないようにする。
2.リラックス効果のある音楽・音を聞く
静かな音楽や白いノイズなどのリラックス効果のある音楽を聴く。
3.リラックスするには読書がおすすめ
読書など、リラックスできるアクティビティを行うことで、体がゆっくりとリラックスした状態になる。
4.涼しめの部屋にする
部屋を涼しくして、寝やすい環境を整える。
5.肌に触れた時に心地の良いパジャマ・寝具を使う
寝間着やシーツなどの寝具にこだわり、快適な寝具を使う。
6.脳を興奮させる飲み物は控える
アルコールやカフェインは、脳に作用して興奮させる効果があります。
これらを控えることも睡眠の質を上げるためには重要です。
7.照明を暗くする
寝室の照明を暗くして、リラックスできる雰囲気を作る。
これらの方法を実践することで、より快適な睡眠環境を作り、睡眠の質を向上させることができます。
ホワイトノイズとは？
ホワイトノイズは、すべての周波数成分が均等に含まれるランダムな音のことです。
このような音は、自然界に存在する波の中でもっとも均等なエネルギー分布を持っており、人間の耳には穏やかな音として感じられます。
ホワイトノイズは、集中力を高めたり、リラックスした状態を促進するために使用されることがあります。
また、睡眠時の騒音を遮断するためにも使われます。
音楽や映画の効果音、機器のテストなどにも利用されます。
YouTubeやSpotifyでも聞くことができます。
聞いてみた感じとしては、「高速道路を走っている時の音」「雷の無い夕立の音」「アナログテレビの砂嵐」に近く、種類としてもいくつかありました。
自分が心地よいと感じるホワイトノイズを探してみるのも面白いかもしれません。
「ホワイトノイズ」「White noise」でYouTubeやSpotifyで検索すれば出てくるので、
寝つきがあまり良くない人は試してみるのも良いのではないでしょうか。
「お風呂に入る事」と「睡眠の質」に関するまとめ
お風呂に入ることは、睡眠の質を高めるために重要なことです。
お風呂で体温を一時的に上げ、「体温が下がりやすい状態」にし、体温を下げていくことで体が睡眠するモードに入っていくためです。
「なんだか寝つきが良くない」と感じている人は、体温を意識することで寝やすくなるリズムを作り出し、
睡眠の質が上がることに繋がるかもしれませんね。
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