電車で眠くなるのはなぜでしょうか？
朝のボーっとした頭で電車に乗り込み、ふと空いている席に座った時や、
夜、お酒を飲んだ後に電車に乗った時には耐えられないくらいの眠気が来ることも少なくありません。
いったいなぜなのでしょうか？
今日はそんな、電車で眠くなる理由について詳しく見ていきます。
「電車で耐えられないくらい眠くなり、乗り過ごしてしまうことが多い」「電車に乗ると毎回耐えられないくらい眠くなる」という人は是非参考にしてみてください。
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電車の中で眠くなるのはなぜ？
電車に乗っていると眠くなるのは、電車の揺れが一つの理由だと言われています。
電車の揺れは、人間の脳波と同じような周波数を持っていることが多く、それが眠りを誘う効果を持つと考えられています。
特に、1Hz程度の低い周波数の揺れは、深い眠りに入るときに出るデルタ波と似ており、眠りやすくなるそうです。
電車の揺れ以外にも、電車内で眠くなる要因はいくつかあります。
例えば、以下のようなものが挙げられます。
暖かさ：
電車内は暖房や人の体温で暖かくなりやすく、それが体温を下げて眠気を引き起こす可能性があります。
安心感：
電車内は比較的安全で静かな空間であり、それがリラックスして眠りに入りやすくする効果があります。
睡眠不足：
睡眠時間が足りない場合や睡眠の質が低い場合は、日中に眠気を感じやすくなります。
睡眠不足はストレスや生活リズムの乱れなどによって引き起こされることが多いです。
病気：
過眠症やむずむず脚症候群などの睡眠障害や、貧血や甲状腺機能低下症などの身体的な疾患が原因で、
日中に過度な眠気を感じることがあります。
この場合は医師に相談することが必要です。
電車内で寝ること自体は悪いことではありませんが、長時間寝てしまったり乗り過ごしたりすると、
夜の睡眠に影響したり生活に支障をきたしたりする可能性があります。
そのため、電車内で仮眠をする場合は以下のようなポイントを守ることがおすすめです。
電車内で「仮眠」に抑えるために
電車内での耐えられないほどの眠気を抑え、「仮眠」にするためには何に気を付ければよいのでしょうか？
仮眠する時間は15～20分程度にする：
長時間寝ると深い眠りに入ってしまい、目覚めが悪くなったり夜の睡眠に影響したりする可能性があります。
仮眠する時間帯は昼食後15時までにする：
15時以降の仮眠は体内時計のリズムを乱す原因になる可能性があります。
仮眠時は環境や姿勢も大事にする：
暗く静かな環境でリラックスした状態が理想です。また、横にならず座った姿勢で仮眠すると良いでしょう。
「耐えられないほどの眠気」が来る原因
電車内で「耐えられないほどの」眠気が来る理由は何なのでしょうか？
電車内での「耐えられないほどの眠気」の原因
電車内で耐えられないほどの眠気が来る原因について、以下のように説明できます。
まず、電車による眠気の原因は、動いていない身体に一定のリズムで揺れが生じるせいだと言われています。
電車の揺れは、人間の脳波と同じような周波数を持っていることが多く、それが眠りを誘う効果を持つと考えられています。
特に、1Hz程度の低い周波数の揺れは、深い眠りに入るときに出るデルタ波と似ており、眠りやすくなるそうです。
ある一定の区間だけ耐えられないほど眠くなる
電車内で、普段は眠くないのにある一定の区間だけ眠くなるのは、電車の揺れが関係している可能性が高いです。
電車の揺れは、人間の脳波と同じような周波数を持っていることが多く、それが眠りを誘う効果を持つと考えられています。
特に、1Hz程度の低い周波数の揺れは、深い眠りに入るときに出るデルタ波と似ており、眠りやすくなるそうです。
東京工業大学の伊能教授は、電車に乗ったときに息子さんがある一定の区間になると毎回寝てしまい、
その区間を過ぎるとパッと目が覚めることがあったことから、この研究を始めたそうです。
首都圏の9路線で電車の揺れと乗客の睡眠率を調査した結果、揺れの周波数が1Hz以下である区間では乗客の睡眠率が高くなり、
逆に揺れの周波数が2Hz以上である区間では乗客の睡眠率が低くなることがわかりました。
つまり、電車の揺れ方によって眠気が変化することが示されたのです。
もちろん、電車内で眠くなる要因は揺れだけではありません。
暖かさや安心感、睡眠不足や病気なども影響します。
しかし、普段は眠くないのにある一定の区間だけ眠くなる場合は、電車の揺れが大きな原因である可能性が高いと言えます。
「揺れ」が質の良い睡眠に繋がる？
まず、揺れが睡眠に与える影響は、人間の脳波と関係しています。
脳波とは、脳の神経細胞が活動するときに発生する電気信号のことで、その波形や周波数によって、脳の状態や活動を知ることができます。
睡眠中の脳波は、主に以下の4種類に分けられます。
アルファ波：周波数は8～13Hzで、目を閉じてリラックスしているときに出る波です。
シータ波：周波数は4～7Hzで、ノンレム睡眠の第1段階や第2段階に出る波です。夢を見たり、思考が飛んだりするときにも出ます。
デルタ波：周波数は0.5～4Hzで、ノンレム睡眠の第3段階や第4段階に出る波です。深い眠りに入っているときに出ます。
ベータ波：周波数は13～30Hzで、目を開いて覚醒しているときや緊張しているときに出る波です。
この中で、特に注目すべきなのが「睡眠紡錘波」と呼ばれるシータ波の一種です。
睡眠紡錘波は、ノンレム睡眠の第2段階で見られる短く鋭い脳波パターンで、周波数は11～16Hzです。
睡眠紡錘波は、以下のような重要な役割を果たしています。
睡眠紡錘波の重要な役割
睡眠の安定化：
睡眠紡錘波が出るときは、外部からの刺激に対して脳が反応しなくなります。
これによって、騒音などの邪魔を受けずに深い眠りに入りやすくなります。
記憶の定着：
睡眠紡錘波が出るときは、脳内で新しい情報や学習したことが整理されて記憶されます。
これによって、記憶力が向上したり、知識や技能が定着したりします。
脳の発達：
睡眠紡錘波が出るときは、脳内で神経細胞同士のつながりが強化されたり、新しい神経細胞が生成されたりします。
これによって、脳の機能や回復力が高まったりします。
では、「揺れ」と「睡眠紡錘波」の関係は何なのでしょうか？
実は、「揺れ」が「睡眠紡錘波」を増やすことが実験で証明されています。
揺れるベッドやハンモックなどで寝ると、「睡眠紡錘波」が長く持続し、
その結果、「寝つきが早くなる」「深い眠りが長く続く」「記憶力が向上する」という効果が得られるのです。
では、なぜ「揺れ」が「睡眠紡錘波」を増やすのでしょうか？
そのメカニズムはまだ完全には解明されていませんが、以下のような仮説があります。
「揺れ」が「睡眠紡錘波」を増やす
脳波と揺れの周波数の一致：
揺れの周波数が「睡眠紡錘波」の周波数と同じか近いとき、脳波と揺れが同調して「睡眠紡錘波」が増えるという仮説です。
実際に、1Hz程度の低い周波数の揺れは、深い眠りに入るときに出るデルタ波と似ており、眠りやすくなることがわかっています。
前庭系の刺激：
前庭系とは、内耳にあって体の平衡感覚や空間定位をつかさどる器官です。
揺れによって前庭系が刺激されると、脳内で神経伝達物質やホルモンが分泌されて、「睡眠紡錘波」が増えるという仮説です。
実際に、前庭系の機能を失ったマウスは、揺れによる睡眠の改善効果を受けないことがわかっています。
眠気に耐えられない時の対処法
まず、電車に座って眠くなる原因は、電車の揺れや暖かさ、安心感、睡眠不足などが挙げられます。
電車の揺れは、人間の脳波と同じような周波数を持っていることが多く、それが眠りを誘う効果を持つと考えられています。
特に、1Hz程度の低い周波数の揺れは、深い眠りに入るときに出るデルタ波と似ており、眠りやすくなるそうです。
電車に座って眠気を覚ます方法
では、電車に座って眠気を覚ます方法はどうすればいいのでしょうか？
以下のような方法がおすすめです。
運転士が実践している方法：
運転士は絶対に居眠りをしてはいけない職業ですが、彼らは眠気に襲われたら5秒だけ腰を少し上げるというのを3回ほど繰り返すそうです。
これによって、足に力を入れて血液を脳に押し上げて眠気が飛ぶとのことです。
この動きならバレずにできるので、試してみる価値があります。
窓を開ける方法：
窓を開けて外の空気や光を浴びることで、覚醒効果が得られます。
特に、青色や白色の光はメラトニンという睡眠ホルモンの分泌を抑えて目覚めさせる効果があります。
ただし、窓を開けることができない場合や周りの人に迷惑をかけないように注意してください。
水分補給する方法：
水分不足は血液の循環や代謝を悪くして眠気を引き起こします。
水やお茶などの無糖飲料を飲むことで、水分補給と同時に体温調節や老廃物排出も促進されて眠気が解消されます。
ただし、カフェインやアルコールは逆効果なので避けてください。
音楽やポッドキャストを聴く方法：
音楽やポッドキャストなどの音声コンテンツを聴くことで、脳に刺激を与えて眠気を覚ますことができます。
特に、好きな音楽や興味深い話題は気分も上げてくれます。
ただし、イヤホンやヘッドホンは周りの音が聞こえなくなる危険性があるので注意してください。
仮眠する方法：
最後の手段として、仮眠することも一つの方法です。
仮眠することで、短時間でも睡眠不足を解消したり脳内物質をリセットしたりできます。
ただし、仮眠する場合は以下のポイントを守ることが重要です。
仮眠する時間は15～20分程度にする：
長時間寝ると深い眠りに入ってしまい、目覚めが悪くなったり夜の睡眠に影響したりする可能性があります。
仮眠する時間帯は昼食後15時までにする：
15時以降の仮眠は体内時計のリズムを乱す原因になる可能性があります。
仮眠時は環境や姿勢も大事にする：
暗く静かな環境でリラックスした状態が理想です。
また、横にならず座った姿勢で仮眠すると良いでしょう。
仮眠後は目覚ましや水分補給でしっかり起きる：
仮眠後は目覚ましや水分補給などでしっかりと覚醒させることが大切です。
仮眠後のぼんやり感を引きずると、かえって眠気が増すことがあります。
「電車で眠くなるのはなぜ？眠気に耐えられない時の対処法」についてのまとめ
電車内で眠気が来るのは、体に一定のリズムが生じ、それが心地よいリラックス効果を与えてくれるからです。
また、その揺れの周波数は深い眠りに入るときの「デルタ波」に似ていることも電車内で眠くなってしまう原因と言われています。
窓を開けたり、軽いストレッチをしたりして眠気とうまく付き合い、
「眠るときはちゃんと寝る、寝たくない時は仮眠程度に抑える」というように
睡眠と上手く付き合っていきたいですね。
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