《深イイ話》遠藤拓郎「短い睡眠で健康を維持する短眠法!その方法と理由」

※深イイ話 2013年6月17日放送分より

寝苦しくなるこの夏の時期、
ぐっすり眠れる睡眠法を紹介する。

年間2000人の睡眠障害で悩む患者を救っている
スリープクリニック院長の遠藤拓郎医師が、
健康に良い適正な睡眠時間
また時間を有効活用できる短眠法を紹介。

遠藤医師によると、
人間の適正な睡眠時間は7時間であるという。

この時間が統計的に、
一番長生きすることが出来、
かつ身体によい睡眠がとれる睡眠の長さであるという。

しかし、
現代人は多忙がゆえに7時間も睡眠が確保できないという人もいる。

そこで、
遠藤医師は生活に支障が出ない睡眠を短い時間で確保することが出来る、
短眠法を紹介した。

遠藤医師は10年間自身の睡眠を睡眠計を用いてチェックしており、
この短眠法を実施し、健康を維持しているという。

この短眠法で最低限確保しなければならない睡眠時間は、
4時間半である。

この短眠法を実施している人は通常の7時間睡眠をする人よりも、
年間で40日分相当の活動時間が得られる為、
有意義な生活を過ごすことが出来ると説明された。

この4時間半熟睡法である短眠法で大事なポイントは、
午前0時には必ず就寝するということ。

午前0時から人間は成長ホルモンというホルモンが分泌され、
身体の細胞の新陳代謝の効率を助け疲れを取り去ってくれる。

また4時間半という長さには別の理由があって、
人間の睡眠は、
眠りの浅いレム睡眠と眠りの深いノンレム睡眠が、
ワンセット90分で交互に繰り返されている。

4時間半後という時間は浅い睡眠であるレム睡眠時に起床するので、
気持良く目覚められるのだという。

但し、遠藤医師は、
週末だけは6時間~7時間半の睡眠をとるよう補足説明。

何故なら、
レム睡眠は精神的な疲れを癒す効果もあり、
その効果は朝方になるにつれ高くなる傾向にある。

つまり週末に長めの睡眠をとることで、
5日分の精神的疲れが一気にとれることが明かされた。

《もうちょっと調べてみた&所感》

正直、自分で書いといてなんですが、
かなりいい話(情報)を仕入れられたのではないかと思います。

個人的に眠っている時間って本当に無駄だなぁ~とは思ってたんですよね。

眠ること自体は好きですよ。
寝落ちする瞬間や二度寝なんてもう最高の気分じゃないですか。

しかしその分、
一日の活動量が落ちてしまうので、
勿体無いなぁとは常々考えておりましたから。

忙しく、十分な睡眠時間を確保出来ない、
短い睡眠で日常生活を送りたいという人には、
十分に活用出来る内容なのではないでしょうか。

ちなみに成長ホルモンの件に関しては、
以前南雲医師も似たような話をしていましたね。

睡眠を研究する医師にとって非常に重要なホルモンであることが、
良くわかります。

成長ホルモンは10代の第二次性徴の際に多く分泌されることで知られていますよね。

この成長ホルモンの働きはその名の通り10代の頃には身体の成長を促しますが、
20代を超えてくると成長ではなく維持、
つまり一言でまとめてしまえば老化防止に役立つホルモンとされています。

いわゆるアンチエイジングですね。

若々しく元気を保つ為の成長ホルモンをきちんと分泌させる為には、
夜更かし厳禁、日が変わるまでには寝てしまいましょうということなのですね。

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