1日8時間は嘘なのか？睡眠最適な睡眠時間は何時間？

投稿者: kimura yoshitaka 投稿日:

誰もが一度は「1日8時間の睡眠を取ったほうが健康に良い」という説を耳にしたことがあるかと思います。果たしてその時間はどのように決まっているのでしょうか。

長時間寝ないと頭が冴えないという人もいれば、1日3時間の睡眠でも平気というような「ショートスリーパー」の存在も耳にします。実は睡眠時間は、さまざまな要因によって人それぞれ必要な時間は異なるため、1日8時間が良いとは一概に言えないのです。 

適切な睡眠時間とは

神経科学の進歩のおかげで睡眠のメカニズムはかなり明らかになりましたが、今でも未解決なのが「人は何時間眠ったらよいか」という問題です。

現在の日本人の睡眠時間は平均７時間４０分ほどですが、３時間程度で生活できるナポレオン型から１０時間以上眠らないともたないアインシュタイン型まで実に大きな個人差があります。

なぜか日本では８時間睡眠を目標にする人が多いのですが、平均すると８時間ぐっすり眠れるのはせいぜい１０代〜２０代までで、以降は年々必要な睡眠時間が減ってゆきます。

若い頃から１０年で１０分ずつ短くなり、６０代では６時間半ほどになり、８０代になると平均睡眠時間は６時間を切ります。

したがって、高齢者が夜１０時すぎに寝床に入って朝５時前に目を覚ましてしまうのは自然な変化と言えましょう。若い頃のように眠りたいなどと無理な目標を持たず、「睡眠は量より質」「日中に大きな支障がなければいい」と開き直ることが大事です。

睡眠不足は日中の眠気だけでなく、生活習慣病の悪化や記憶力の低下も招きます。

ただし、「○時間○分以上眠るのが良い」という万人に通じる答えはありません。

その人の、その年齢なりの睡眠時間が確保できていればよいのです。

スポンサーリンク

7時間は自然と目が覚める睡眠時間

睡眠は眠りの浅いレム睡眠と深い眠りのノンレム睡眠の2種類に大別されます。このレム睡眠とノンレム睡眠を1サイクルとして考えると1サイクルは約90分間とされ、このサイクルを一晩に4〜6回繰り返します。

朝方に向かうほどノンレム睡眠の時間が短くなり、レム睡眠が増えます。そして少しずつノンレムとレムの睡眠サイクルが短くなり、通常自然と目を覚まします。

これらの合計の睡眠時間は約7時間が標準となります。7時間ほどで人は自然と目が覚めるような仕組みになっているのです。

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