あなたは毎日、睡眠時間はしっかりとれていますか？
夜遅くまで、ゲームしたり、動画を観たり、ネットサーフィ
ンなどをしていませんか？
毎日、仕事に家事、育児などに追われてやることが多すぎて
寝る時間がとれない。
そんなあなたは、便秘になってはいないでしょうか？
睡眠不足と便秘は関係はあるのでしょうか？
睡眠不足が続くと体にもよくないと聞きますが・・・。
睡眠不足が及ぼす体への影響
睡眠時間が少ないと、体の調子が悪くなったり、頭がボーっ
として仕事に集中できないなんてことはありませんか？
一般的には、睡眠時間は７～８時間必要とされているようで
す。
ただ、睡眠時間は個人差もあり、短い睡眠でも問題ない人も
いるし、８時間以上必要という人もいるでしょう。
ここでは、人それぞれベストな睡眠時間があると思います
が、そのベストな睡眠時間が取れない場合は、体にどのよう
な影響を与えるのか？
まず、睡眠時間が不足すると自律神経が乱れる原因になりま
す。
自律神経は、交感神経と副交感神経の２つがあり、交感神経
は、人が昼間起きて活動している時に活発になります。
交感神経が活発になると、瞳孔が広がったり、心臓の動きが
強くなって、血圧が上がったり、気管支が太く、尿の量が増
えたりするようです。
副交感神経は、安静にしている時や夜に活発になります。
副交感神経が活発になると、瞳孔が縮まって、心臓の動きは
穏やかになるなど交感神経と反対の働きがあるようです。
ただ、胃腸の働きは自律神経の副交感神経が影響するようで
す。
副交感神経が影響するということは、昼よりも夜のほうが活
発になるので、睡眠不足になると腸の働きが悪くなるという
ことです。
睡眠不足になることで、自律神経のバランスが乱れて、自律
神経の活動に影響を受ける体の消化器や循環器、呼吸器とい
った働きが悪くなるので、体調が悪くなったり、頭がボーっ
としたりするのでしょう。
では、睡眠不足と便秘は関係があるの？
睡眠不足になると便秘の原因になるの？
実は、睡眠不足が原因で便秘になるという正確な資料やデー
タなどはないようです。
しかし、睡眠時間が不足すると、自律神経のバランスが乱れ
て、夜に活発になる副交感神経の働きが悪くなります。
なので、副交感神経の影響を受ける腸の働きも悪くなりま
す。
通常は、夜寝ている間に腸などで便を作り、便を肛門へと
押し出す活動も、睡眠時間が不足することで腸の働く時間も
短くなり腸の活動自体が悪くなります。
腸の活動が悪くなることで、排便への動きがスムーズにいき
ません。
なので、睡眠不足になると便秘になる可能性もあるかもしれ
ません。
他にも、睡眠不足によって、自律神経のバランスが乱れるこ
とで、体の循環器、呼吸器、消化器などの活動も悪くなり、
体調不良で食欲が低下することも考えられます。
食欲が低下すると食べる量が減って、結果として便の量も
少なくなって、十分な便ができないということです。
睡眠不足が原因として便秘になることもかんがえられそうで
すね。
では、普段の生活習慣を見直して、快適な睡眠をとりましょ
う。
快適な睡眠をとるために
睡眠時間が不足すると、様々な体調への悪い影響があること
はわかりましたが、どうやって快適な睡眠をとるといいので
しょうか？
ではまず、普段の生活習慣を見直してみましょう。
夜遅くまで、ネットサーフィンをしたり、動画を観たり、ゲ
ームをしたりしていませんか？
スマホやタブレットなどの液晶からはブルーライトという光
が発せられます。
ブルーライトを寝る前に近い距離でたくさん見ると、睡眠ホ
ルモンであるメラトニンの分泌量が少なくなり、快適な睡眠
の妨げになるようなのです。
寝る２時間くらい前からは、スマホやタブレット・パソコン
など、ブルーライトが目に近い距離から影響を与えるものは
控えたほうがいいでしょう。
他にも、睡眠は副交感神経が活発になることで、快適な睡眠
になるようなので、交換神経を活発にすることがいい
ようです。
なので、日中によく頭と体を使うようにすることで交換神経
が活性され、快適な睡眠になるようです。
ただ注意して頂きたいのは、食べすぎたり、寝る２時間くら
い前からは食べ物は控えるようにしたほうがいいようです。
胃腸にたくさん負担をかけることになり、結果として快適な
睡眠を妨げるからです。
まとめ
今のところ睡眠不足が原因で便秘になるという性格なデータ
はないようです。
しかし、睡眠不足が原因で自律神経のバランスが乱れる。
↓
自律神経のバランスが乱れることで、体の各器官、消化器、
循環器、呼吸器などの働きが悪くなる。
↓
食欲が減り、食べる量が減ることで、便の材料が少なくなる
ので、しっかり便が作られない。
また、腸の働きも悪くなるので、便を押し出す動きも十分機
能しない。
腸は夜に活発に働くので、睡眠時間が不足すると十分に働く
時間が取れない。
などから、睡眠不足になると便秘になる可能性もあるかもし
れないということです。
睡眠は、便秘の可能性だけでなく、他の病気になるリスクも
あるようなので、しっかりと睡眠をとることは大切なことと
いえるでしょう。
快適な睡眠をとるためには、寝る２時間前くらいには、スマ
ホやタブレットなど近い距離からブルーライトを見るような
ことは控え、食事も控えるようにしましょう。
また、食べ過ぎ、アルコールや刺激物などの胃腸に負担がか
かるようなことは熟睡にも影響するようなので、控えるよう
にしましょう。
普段の生活習慣を見直して、しっかりと快適な睡眠時間をと
れるようにましょう。
コメント
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