「睡眠ダイエット」というダイエット方法をご存じでしょうか？
ダイエットと言えば、毎日走り込みを行ったり、食事を必要最低限にして間食を無くしたり、ジムに通ったりプールに通ったりと、体にも精神にも大きな負担をかけてお行うイメージがありますよね。
しかし、「睡眠ダイエット」と聞くとダイエットとかけ離れている「睡眠」という言葉が付いていて、
なんだか寝るだけで痩せられるような気がしてしまいます。
睡眠ダイエットとはいったい何なのでしょうか？
今日はその睡眠ダイエットの効果と方法をお伝えしていきます。
「ちょっとダイエットしてみることはあるけど毎回上手くいかない」という人は参考にしてみてください。
睡眠ダイエットとは？
「睡眠ダイエット」とは、睡眠習慣を見直してダイエットにつなげるという考え方です。
睡眠は、ホルモンの分泌や自律神経の機能を正常に保つために重要で、
睡眠不足は肥満のリスクを高めるといわれています。
睡眠ダイエットに期待できる効果
睡眠ダイエットに期待できる効果は、以下のようなものがあります。
・睡眠中に多く分泌される「成長ホルモン」が、筋肉や骨の成長にかかわるだけでなく、
脂肪細胞を分解する作用があるため、脂肪の代謝を促進します。
・睡眠時間が短いと、食欲を高める「グレリン」と、食欲を抑える「レプチン」のバランスが崩れて、
食欲が増すおそれがあります。適切な睡眠をとることで、ホルモン分泌の変化による過食を防げます。
・睡眠不足はストレスホルモンである「コルチゾール」の分泌を増やし、基礎代謝を低下させます。
寝不足にならないことで、コルチゾールの分泌を抑えることができます。
・睡眠は、明るい光を浴びると分泌される「セロトニン」と、
セロトニンから合成され夜になると持続的に分泌される「メラトニン」のリズムに影響します。
これらのホルモンは、気分や睡眠の質にも関係しています。
睡眠ダイエットを行う際のポイント
睡眠ダイエットを行うためには、以下のポイントを守りましょう。
・睡眠時間は7時間以上を目指しましょう。睡眠時間が短すぎると、
ダイエットに必要なホルモンの分泌が低下します。
・寝る3時間前までに食事を済ませましょう。寝る前に食べると、消化や代謝にエネルギーが使われて、
睡眠の質が低下します。
・22時～2時の間には寝ているようにしましょう。この時間帯は成長ホルモンの分泌が最も盛んになります。
就寝前のカフェインやアルコールの摂取は控えましょう。
これらは睡眠の質を低下させたり、目覚めを悪くしたりします。
・就寝前の運動やスマホ・PC・TVなどの使用も控えましょう。
これらは体温や覚醒度を上げて、寝つきを悪くしたり、眠りを浅くしたりします。
睡眠ダイエットは本当に効果があるの？
「睡眠ダイエット」は、寝るだけで痩せるというわけではありませんが、
睡眠の質や量を改善することで、ダイエットに有利なホルモンバランスを整えることができます。
睡眠ダイエットに期待できる効果は、以下のようなものがあります。
・睡眠中に多く分泌される「成長ホルモン」が、筋肉や骨の成長にかかわるだけでなく、
脂肪細胞を分解する作用があるため、脂肪の代謝を促進します。
・睡眠時間が短いと、食欲を高める「グレリン」と、食欲を抑える「レプチン」のバランスが崩れて、
食欲が増すおそれがあります。適切な睡眠をとることで、ホルモン分泌の変化による過食を防げます。
・睡眠不足はストレスホルモンである「コルチゾール」の分泌を増やし、基礎代謝を低下させます。
寝不足にならないことで、コルチゾールの分泌を抑えることができます。
・睡眠は、明るい光を浴びると分泌される「セロトニン」と、
セロトニンから合成され夜になると持続的に分泌される「メラトニン」のリズムに影響します。
これらのホルモンは、気分や睡眠の質にも関係しています。
ホルモンバランスってなに？
ホルモンバランスとは、卵巣ホルモンから分泌される
エストロゲンとプロゲステロンという2つの女性ホルモンの分泌量とタイミングの調和のことです。
女性ホルモンは、脳の視床下部と卵巣の連係によって1ヶ月の周期で変化し、排卵や月経を起こします。
ホルモンバランスが乱れると、体の調子が悪くなることがあります。
ホルモンバランスが乱れる原因には、ストレスや加齢、生活習慣の乱れ、冷え、卵巣の病気などがあります。
ホルモンバランスを整える方法には、適度な運動や睡眠、バランスの良い食事、ストレス解消などがあります。
エストロゲンとプロゲステロンについて
エストロゲンとプロゲステロンは、卵巣から分泌される2種類の女性ホルモンです。
エストロゲンとプロゲステロンの違いは、以下のようになります。
・エストロゲンは、主に卵巣の卵胞の内果部から分泌されます。
プロゲステロンは、主に白質体から分泌されます。
・エストロゲンは、第二次性徴の形成と維持を制御します。
プロゲステロンは、子宮内膜の増殖と維持を制御します。
・エストロゲンは、月経周期や妊娠中にも重要な役割を果たします。
プロゲステロンは、妊娠の維持や乳汁分泌に関与します。
・エストロゲンの分泌は、卵胞刺激ホルモン（FSH）によって調節されます。
プロゲステロンの分泌は、黄体形成ホルモン（LH）によって調節されます。
睡眠をしっかりとることで期待できる効果
睡眠をしっかりととることのメリットは、以下のようなものがあります。
疲労回復：
睡眠中に身体や脳を休めることで、日中の活動に必要なエネルギーを補充します。
成長ホルモンの分泌：睡眠中に多く分泌される成長ホルモンは、身体の成長や細胞の修復、
代謝調節などに関与します。アンチエイジング効果も期待できます。
記憶力の向上：
睡眠中にその日に学んだことや経験したことの記憶を整理や定着させます。
学習効果を高めるためには、睡眠が欠かせません。
免疫力の向上：
睡眠不足は免疫機能を低下させ、感染症や生活習慣病にかかりやすくなります。
十分な睡眠をとることで、病気に対する抵抗力を高めます。
食欲のコントロール：
睡眠不足は食欲を増進するホルモンの分泌を促し、食欲を抑えるホルモンの分泌を減らします。
過食や肥満を防ぐためには、適切な睡眠が必要です。
代謝の向上：
睡眠不足は基礎代謝を低下させ、太りやすくなります。
睡眠中には脂肪細胞を分解する成長ホルモンが分泌されるため、ダイエットにも効果的です。
精神面の安定：
睡眠不足は不安感やストレスを増やし、気分や集中力を低下させます。
睡眠中には気分や睡眠の質に関係するホルモンが調節されるため、心のバランスを保ちます。
以上のように、睡眠は心身の健康に多くのメリットをもたらします。
毎日快適な睡眠生活を送ることが大切ですね。
睡眠の質を高めるためには？
睡眠の質を高めるためには、寝室環境や食事、リラックス法などに気をつけることが大切です。
具体的には、以下のような方法があります。
・寝室環境を整える：
温度や湿度、明るさや音などに注意し、自分に合った寝具を選ぶことで快適な睡眠空間を作りましょう
・効果的な食事をとる：
朝食はトリプトファンが多く含まれるものを食べてメラトニンの分泌を促しましょう。
寝る前には温かい飲み物でリラックスするとよいです。
夕食は就寝3時間前には済ませて消化不良を防ぎましょう。
・就寝前にリラックスする：
入浴や読書、音楽などで心身を落ち着かせて副交感神経を優位にしましょう。
寝る前のスマホやタブレットの使用はブルーライトが交感神経を刺激して眠りを妨げるので避けましょう。
「睡眠ダイエットとは？」についてのまとめ
今回は、睡眠ダイエットについて詳しく見てきました。
睡眠ダイエットとは決して、「寝ていれば痩せる」というわけではありません。
ダイエットをするにもまず、体内のホルモンバランスと整えましょう。
それを睡眠をしっかりとることによって整えられます。
というものです。
睡眠をしっかりと取り、ホルモンバランスを調え、ダイエットの効果を最大限に発揮させたいですね。
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