働く女子必見!睡眠の質を上げ、ニキビ予防するとっておきの方法。

睡眠中のひよ子

「お肌をきれいに保つには、睡眠が不可欠」
ニキビや肌のトラブルで悩んだ時に、こんな言葉をよく耳にしませんか?多くの記事では夜22時~朝2時までが「お肌のゴールデンタイム」と言われ、成長ホルモンが1日の中で最も分泌されることから、その時間までに睡眠をとることが望ましいと考えられています。成長ホルモンが分泌することによってお肌の新陳代謝を促し、私たちのお肌は日々新しく生まれ変わっているのです。しかし、働く女性が増えた現代では毎日22時に就寝することが難しい人も少なくないのではないでしょうか?
そんな人に、ぜひ知っていただきたいことがあります。忙しくて睡眠時間が十分に取れない人でも、ちょっとした心がけで、睡眠の質をあげ、肌荒れやニキビを予防することができるのです。

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1、睡眠は「長さ」より「深さ」がポイント!

新陳代謝を促す、成長ホルモンが多く分泌されるタイミングというのが「深い眠り」=「ノンレム睡眠」が起こっているときです。

睡眠のグラフ

つまり、「お肌のゴールデンタイム」は「眠りに入ってから、深い眠りについてから」。たとえ就寝時間が遅くなっても、「お肌のゴールデンタイム」が作れるのです!また、深い眠りにつくことによって体を十分に休めることができ、ニキビの原因の一つとされるストレス解消にもつながっていきます。「深い眠り」が新しいお肌を作る「質の良い睡眠」と言えるでしょう。

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2、質の良い睡眠を作る方法

女性にとって、仕事やプライベートの悩みというのはつきもので、帰宅してからも考え事をしてしまう…という人も多いと思います。頭がさえてしまってなかなか寝付けない。なんて経験をしたことがありますよね。帰宅から布団に入るまでの間に、心や体をリラックスさせることによって、質のよい睡眠へ促す方法をここではご紹介したいと思います。

2-1 バスタイムでリラックス効果を高める

バスタイムは、一日の疲れを癒してくれる大切な時間です。入り方を工夫すると、心も体もほぐれ、良い睡眠へと促すことができるでしょう。湯船にゆっくりつかることによって、血行が良くなり、体もほぐれてリラクゼーション効果をもたらします。湯船で温まった体は、やがて体温を下げようとする作用が働きます。その時が、睡眠に入りやすいタイミング。ただ、湯船から上がった直後の体は心臓や筋肉の動きを活発にする交換神経が活発になるため、興奮状態になり、寝つきが悪くなるので、睡眠直前の入浴はあまりオススメできません。帰宅したらなるべく早く入浴するよう心がけましょう。
お風呂の温度は38度~40度ぐらいのぬるめの温度でゆっくりつかるとリラックス効果が得られるので、ぜひお試しください。またバスソルトやアロマオイルなどを用いることでさらにリラックス効果を生むことができます。
アロマの香りがもたらす「鎮静効果」は、神経や身体を落ち着かせる作用があります。湯船にアロマオイルを1~3滴ほど落として良くかき混ぜて、香りを楽しみながらリラックス効果を促しましょう。

アロマ

【鎮静効果の高い香り】

□イランイラン
深呼吸を深く、ゆっくりとした気分にしてくれます。また女性ホルモンを整える効果があり美容にも良いとされています。

□カモミールローマン
怒りなどを沈め、心を優しく整えてくれます。生理痛や生理不順などの女性の悩みにも効果的とされています。少々香りが強いので、オイルを使うときは量に気を付けましょう。

□ゼラニウム
不安を鎮め、抑うつ感情を軽減するといわれます。気持ちのアップダウンが激し時に、気持ちを落ち着けてくれる効果があるでしょう。
お風呂だけではなく、ハンカチなどに数適たらして香りを持ち歩けば、オフィスや外出先で、心を落ち着かせたい時に活用できてオススメです。是非お気に入りの香りでバスタイムを充実させましょう。

スキンケアからバスソルトなど、自然派のバスグッズMARKS&WEB(マークスアンドウェブ)http://store.marksandweb.com/index.php/cPath/26

2-2就寝までの食事に気を付けたい事。

食べ物が消化されるのにはおよそ2~3時間かかるといわれています。胃の中に食べ物が残っていますと、胃の消化活動により、興奮状態となってなかなか寝付けません。ただ、仕事で夜遅くになってしまい食べる時間がどうしても遅くなってしまう…という方も多いと思います。帰宅が遅くなってしまう日は、夕方ごろに間食を取るようにしましょう。そうすることによって帰宅後、たくさん食べ過ぎてしまう、なんてことを軽減させることができます。

間食時にオススメなたべもの

□ヨーグルト
おなかにも優しくカルシウムも補給できるのでオススメ

□フルーツ
ミネナルやビタミンも補給でき、美容にも効果的

フルーツヨーグルト

ヨーグルト×フルーツは相性抜群!ちょっと物足りない時に一緒に食べると満足度もアップ。
夕食から寝るまでの時間がどうしても短くなってしまう場合は、消化の良いおかゆや具だくさんのスープなどがよいでしょう。
また牛乳に含まれるカルシウムには、安眠効果が期待されています。人肌に暖めることで、消化・吸収もアップします。さらに、ミネラル群やビタミンB群がたっぷり入っているハチミツは美肌効果も抜群ですので「ハチミツ入りホットミルク」にして飲むのもオススメです。

ホットミルク

ラップをかけずにレンジで約1分半~2分温めますと簡単にホットミルクの完成。カロリーが気になる方には低脂肪乳や無脂肪乳をオススメします。

こちらに詳しく乗っていますので、ぜひ実践してみてください。
遅い時間の夕食で気を付けることとは?
http://www.karadakarute.jp/tanita/column/columndetail.do?columnId=190

2-3 就寝前にストレッチをしましょう

就寝前にヨガやストレッチをすることによって、体の緊張がほぐれてリラックスできます。また、就寝前に適度に体温をあげられるのも、睡眠の質を上げる大切な要素の一つ。毎日の習慣の中にぜひ取り入れてみましょう。ベットの上でも簡単に出来るストレッチ方法を杉田整骨院の先生がご紹介しています。http://www.sugisetsu.net/stretch/oyasumi.html

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まとめ

今回は、毎日の生活の中で簡単に出来る、寝る前の行動を中心とした「睡眠の質を上げる5つの方法」をご紹介しました。
睡眠の時間がたっぷりと取れない人でも、「睡眠の質」を上げることで、新陳代謝を促し、お肌を生まれ変わらせることができます。そのためには、帰宅してから寝るまでの時間の間に体をリラックスさせ、深い睡眠へ促す”準備”をしてあげることが大切なのです。深い眠りは、ニキビを予防するだけでなく、明日への活力を生み出すためにも重要な役割をしています。ゆっくり体を休め、心も肌も元気にしていきましょう!

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