寝る時は真っ暗？豆電球？快適な睡眠のための明るさとは

寝る時は真っ暗の方が良いのか、それとも豆電球の方が良いのか、
どちらの方がより睡眠の質を上げることができるのでしょうか？
今日は、「寝る時」と「寝室の明るさ」の関係についてお伝えしていきます。

また、ぐっすり眠るためには寝る直前はどのように過ごせば良いのかも併せてお伝えしていくので、
今よりも睡眠の質を上げたいと思っている方は是非参考にして見てください。

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寝る時は真っ暗の方が良いの？

寝るときは、真っ暗が良いとされています。
なぜなら、明るい光は眠りを妨げる可能性があるためです。
特に青色の光は、体内のメラトニンの分泌を妨げることが知られています。

しかし、完全な暗闇で眠ることが不安な場合は、豆電球程度の弱い光をつけることもできます。
ただし、可能であれば、眠りに適した暗い環境を作ることが推奨されます。

 

真っ暗で寝る人はどのくらいいるの？

ではここで、寝る時に真っ暗で寝る人の割合を見ていきましょう。
睡眠に関する研究所で「寝る時に豆電球を付けますか？」という質問を行いました。そのデータでは以下のようになったといいます。

真っ暗で寝る人：55％
豆電球をつけて寝る人：41％
明るいままで寝る人：4％

参考：Jタウン研究所「寝る時に「豆電球」点けますか？」
（総投票数925票、2015年1月6日～2月10日）

 

豆電球で寝ることのメリット

豆電球を使用することにより、明るすぎず暗すぎず、自然な光を得ることができます。
これにより、深い眠りにつくことができ、覚醒度が低くなり、夜間に目が覚めることが少なくなります。

また、豆電球は低電力であるため、省エネにもなります。
しかし、部屋全体を明るく照らすことができないため、読書や作業などには向いていません。

 

寝る時の光は体にどのような影響があるのか

ではここで、「寝る時」と「光」の関係について見ていきましょう。

 

「光」が体にもたらす影響

光は体に様々な影響を与えます。
例えば、適切な量の太陽光を浴びることでビタミンDを生成し、骨や筋肉の健康を促進する効果があります。
一方で、長時間の紫外線曝露は皮膚がんなどの健康被害を引き起こす可能性があります。

また、青色光は視覚に影響を与え、夜間に長時間スマートフォンやパソコンを使用すると、
睡眠の質が低下することが知られています。

さらに、赤色光は睡眠の質を高める効果があるとされ、
睡眠の前にスマートフォンやパソコンの画面色を赤色に変更することが推奨されています。

 

寝る時に明るいままだと「太る」の真相は？

寝る前に明るい環境にいると、体内時計が誤作動し、メラトニンというホルモンの分泌が抑制されます。
このホルモンは、睡眠を促進する作用がありますが、抑制されると睡眠の質が低下し、代謝が低下します。
その結果、エネルギー消費が減少し、太りやすくなります。

さらに、明るい環境下で食事をすると、食欲が増進され、過剰なカロリー摂取につながります。

 

「赤い光」が睡眠の質を上げる？

赤い光は、睡眠ホルモンであるメラトニンの分泌を促進することが近年分かってきました。
メラトニンは、睡眠の質を向上させるための重要な役割を果たしており、
赤い光がその分泌を促進することで、より深い眠りを誘発することができます。

また、赤い光は、目の疲れを軽減する効果もあり、眠りに落ちやすい環境を作り出すことができます。

 

寝る時に真っ暗なのはデメリットもあるの？

真っ暗で寝ることのデメリットは、以下の通りです。

 

1. 人によって不安を感じる場合がある：

真っ暗な環境下で寝ると、目を閉じても開けても何も見えない状態になります。
慣れていないと、人によってはその状態に不安感を感じてしまいます。
「怖い」の思いが入眠の妨げになってしまうので、睡眠の質が低下する可能性があります。

 

2. 目の疲れや不快感が生じる：

真っ暗な環境下で寝ると、目が疲れたり、不快感を感じる場合があります。
このため、目を休めるために、少しの光を残した状態で寝ることが良い場合もあります。

 

3. 夜間トイレに行くときに不便を感じる：

真っ暗な環境下で寝ると、夜間トイレに行くときに不便を感じる場合があります。
このため、夜間トイレに行くときには、少しの光をつけることが望ましいです。

 

以上が、真っ暗で寝ることのデメリットです。

 

寝室に証明を取り入れる時のポイント

直接、目に光が入らないようにする

目に直接光が入ると入眠の妨げになってしまいます。
天井のライト、窓から入ってくる光、生活家電の発する光など、日常生活では様々な光源があり、
寝る時にはいずれの光も直接目に入らないことが望ましいです。

目を閉じていてもうっすらと感じる程度の光でも、目は敏感に感じ取ります。

その場合はアイマスクを使用したり、光源やベッドの位置を調整しましょう。

 

暖色系になる電球を選ぶ

電気屋さんで電球を選んだことがある人なら分かるかと思いますが、照明の色には大きく分けて3種類あります。

・真っ白の昼白色
・青みがかった昼光色
・オレンジがかった電球色

寝室におすすめな照明の色は「オレンジがかった電球色」です。
オレンジ色の光は寝つきを良くしてくれることと、他の色の証明に比べてまぶしさを感じづらいと言われています。

「焚火の映像や音にはリラックス効果がある」という話がありますが、木のパチパチと燃える音や、炎の揺らぎに加え、炎の色のオレンジにもリラックスさせてくれる効果があると考えられています。

 

弱い光の「ランプ」を活用する

多くの家では天井にあるシーリングライトで部屋全体を照らしています。
起きている時に過ごすには最適な明るさですが、寝る時には明るすぎてしまいます。
豆電球の明るさにしたとしても、天井に光源があることで直接光が目に入ってしまい、睡眠の妨げになってしまう場合があります。

そういう場合はシーリングライトに比べて光の弱い「ランプ」を活用するのも一つの手です。
薄暗い部屋は気持ちを落ち着かせてくれます。
また、夜に目を覚ました時にもシーリングライトをつけた時と比べて強い光を浴びることが無いので、
再度寝る時に寝付きやすくなるメリットもあります。

人の動きを感知してライトをつける「センサーライト」を活用する事でも、夜中に起きた時に強い光を浴びなくて良いので
検討してみると良いかもしれません。

 

寝る前にはどのように過ごせば睡眠の質を上げることができるのか

寝る直前には、以下のことをすると寝つきが良くなります

 

1. 静かな環境を作る：

寝室で音楽を聴いたり、テレビを見たりしないようにし、静かな環境を作ります。

 

2. リラックスする：

入浴やストレッチなどでリラックスすることが大切です。また、瞑想や深呼吸をすることもおすすめです。

 

3. 暗くする：

寝室を暗くすることで、自然な眠気を誘います。カーテンを閉めたり、アイマスクをつけたりすると良いでしょう。

 

4. 温度を調整する：

室温が高すぎると眠りにくくなるため、適度な温度に保つようにしましょう。

 

5. スクリーンを避ける：

寝る前にスマホやパソコンなどのスクリーンを見ると、眠りが浅くなることがあるため、避けるようにしましょう。

 

以上が、寝る直前に取るべき行動です。

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「寝る時は真っ暗の方が良いの？」についてのまとめ

寝る時には真っ暗の方が良いのか、豆電球をつけた方が良いのかをお伝えしてきました。
真っ暗で寝た方が睡眠の質を上げるとされていますが、真っ暗な状態ん「不安」を感じるのであれば、
弱い光の間接照明を取り入れても良いかもしれませんね

「豆電球」でも良いかもしれませんが、寝る時にまぶしさを感じるようであれば、
ランプやセンサーライトを取り入れるのも一つの手かと思います。

「寝る時」と「光」は密接の関係があり、睡眠の質にも大きな影響があります。
自分に合った「心地よい光のある空間」を作り、質の良い睡眠を送れるようにしたいですね。

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