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近年、睡眠の質が落ちてきており、いわゆる睡眠障害と呼ばれる人が増えているそうです。
私も、その中の一人で寝つき・寝起き共に最悪の状態です。
日中何度も睡魔が襲ってきて、最近は車に乗るのも怖いくらいです。
ちなみにですが、車に乗るのは実家に帰省した時だけで、年間に10回も乗らない上、運転前には十分すぎるぐらい睡眠をしてから運転をしてますのでご安心ください。
そこで、今回は睡眠の質を少しでも上げるために寝る前にやって欲しいオススメの行動を4つご紹介します。
①運動をする
寝る3時間以上前に適度な運動をすることで、体力を消耗し深い眠りにつきやすくなります。
理想を言えば、ランニングを2キロ~5キロ程度行ってほしいところですが、時間的にも体力的に余裕がない方も多いと思いますのストレッチでも大丈夫です。
ただ、ストレッチ=お風呂上がりの寝る前というイメージが強いですが、ここでは少し激し目のストレッチを推薦していますので、眠りにつく3時間以上前に行う事をお勧めします。
3時間以上前であれば、お昼休みや夕方でも結構です。
オススメのアプリは「Nike+ Training」です。
それなりに激しいストレッチが出来て、しかも無料&ナイキの信頼性付き!!
痩せるとも好評のアプリですので、ぜひご利用ください。
Nike+ Training:http://www.nike.com/jp/ja_jp/c/nike-plus/training-app
もし、ランニングが出来る方であれば、同じくナイキからランニングアプリも提供されておりますので、そちらもおすすめです。
Nike+ Run:https://www.nike.com/JP/ja_JP/p/activity
②腹式呼吸を10分程度行う
腹式呼吸をご存知ですしょうか。
名前の通りお腹を使って呼吸をする方法です。
具体的には、座禅のポーズ(あぐらでもOK)になって「①鼻からゆっくり息を吸い込みます」。
この時にお腹を風船のように膨らませる事を意識しましょう。
「②口からゆっくり吐き出します」。
この時は風船がしぼむイメージを持ち、体内の空気を全部吐き出すことを意識しましょう。
また、過剰なほどに「フ―」という音を付けてもOKです。
この①と②を意識的に10分程度繰り返します。
もし、座禅のポーズが難しければ仰向けで行ってもOKです。
腹式呼吸には体をリラックスさせる効果があると言われており、一日のストレスを吐き出してくれるはずです。
③就寝の1時間前からテレビ・スマホ・PCを使わない
これらのモニターから出る光は睡眠の妨げになるため、少なくとも就寝の1時間前くらいからは利用を控える事をお勧めします。
しかし、現代の世の中ですので1時間前からテレビ・スマホ・PCを使わないと言う事は難しいと思います。
そこで、役立つのが読み物です。
小説やビジネス書でなくても、雑誌や漫画など紙で読める物はたくさんあります。
デジタルコンテンツが娯楽となっている現代では、なかなか難しいと思いますが、この機会に読書を趣味にしてみるのもアリかと思います。
④BGMを聞く
人は寝ようとしてから眠りにつくまでに平均20分ぐらいの時間がかかるそうです。
この時に、頭の中で色々な事を考えてしまうと眠りに就けないと言う事もあるので、何もか考えずにいられる音楽を聞きましょう。
もちろん、歌詞のある音楽ですと頭の中で歌ってしまうので、歌詞のないBGMをお勧めします。
YouTubeなどで快眠の音楽が配信されていますので、そういったものでも十分です。
長さは30分程度で、それ以上は睡眠の邪魔になってしまいますので、タイマーで切れるように設定しておきましょう。
ただ、あまりにも悲しすぎたり、楽しすぎる音楽は逆効果となりますので、選曲で迷った時には自然の音(雨音や滝、川、風音)をお勧めします。
いかがでしたでしょうか。
これを実践したからといってすぐに、睡眠の質が上がると言えませんが、やらないよりは質が向上するはずです。
優先順位としては、番号の通りで運動が一番睡眠に必要な要素と言えるでしょう。
本当に運動不足の人が増えてきており、中高年を中心にメタボリックも当たり前化しています。
運動は睡眠にもダイエットにも効果的で、一石二鳥とはまさにこの事です。
是非、質の良い睡眠を手に入れたい方は運動を始めてみてはいかがでしょうか。
もちろん②~④も合わせて実践ください。
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