質の良い睡眠をサポートする食べ物は【さくらんぼ】!

仕事などのストレスで、睡眠不足に悩んでいる現代人は非常に多いです。よく眠れないと、次の日に上手く集中することができず、仕事や学業に支障をきたしてしまいます。

実は、質の良い睡眠をサポートしてくれるとして、昨今、さくらんぼが注目されています。

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質のいい睡眠を促す理由

さくらんぼが睡眠をサポートしてくれる理由は、睡眠ホルモンと呼ばれているメラトニンが非常に多く含まれているからです。

そもそも、メラトニンは夜になると体内で分泌されて、睡眠を促してくれる働きがあります。メラトニンの分泌が多いほど、スムーズに眠りにつくことができ、不眠症も改善する事ができるといわれています。

さくらんぼ1g当たり、13.5ngものメラトニンが含まれているので、毎日食べるだけで不眠が確実に改善されます。

それと、さくらんぼには体内時計の乱れを整える効果があることも、質のいい睡眠をサポートできる理由です。人間は強いストレスに晒されると、自然に体内時計が乱れて良く眠れなくなるのです。

しかし、さくらんぼを食べれば、正常な体内時計となるので良く眠れるようになります。

良く眠るためのポイント

さくらんぼは、睡眠を促すとされるメラトニンを豊富に含んでいる食べ物です。そのため、日常的に摂取する事で、自然と不眠を改善することが可能です。

ただ注意点としては、さくらんぼを食べているだけでは、十分な効果を得られない事です。というのも、普段の生活習慣、眠る際の環境もメラトニンの分泌と密接に関係しているからです。

さくらんぼを食べる以外に、良く眠る上でのポイントは、寝る直前はテレビ・パソコン等の電子機器の使用を控える事です。

というのも、これらの電子機器から発せられる白色光・青色光(ブルーライト)は、メラトニンの分泌を抑えてしまうからです。

反対に、赤色光などはメラトニンをほとんど抑制しないので、夕方以降は白熱灯などの、赤色光が当たる場所にいる事が大事です。その他の睡眠の質を高めるポイントは、日中にウォーキングなど適度な運動を行う事です。

日中に体を動かす事で、自律神経を整えてメラトニンの分泌を促進してくれるからです。さらに、睡眠に入る2、3時間前はニコチン 、カフェインなどの刺激物を摂取する事は避けたほうが良いです。

過剰に食べる事は良くない

さくらんぼは、良く眠れる効果がある食べ物なので、不眠に陥っている人は十分な効果を得ようと、ついつい食べ過ぎてしまいがちです。

しかし、あまりに過剰に食べ過ぎてしまうと、逆に健康に支障をきたしてしまうケースがあります。

たとえば、さくらんぼには「ソルビトール」という、糖アルコールの一種が含まれていて、過剰に摂取すると下痢を引き起こしてしまいます。

さらに、さくらんぼの皮は消化不良を起こしやすいので、たくさん食べると腹痛にもなりやすいです。その他にも、さくらんぼの皮を食べ過ぎることで、おならの原因となるガスが腸内に溜まりやすくなる場合もあります。

すると、仕事に集中している時などに、知らず知らずのうちにおならがたくさん出るようになります。

また、さくらんぼには水分がたくさん含まれているので、食べ過ぎてしまうと身体が冷えてしまいます。よって、身体の新陳代謝が滞ってしまうので、脂肪をためやすい体質になってしまいます。

さらに、不要な水分が溜まる事で、脚のむくみなどが目立つようになります。

このように色々な症状が出るので、過剰に食べないように注意したほうが良いです。

冷凍保存する方法とは

さくらんぼにも色々な種類がありますが、実は酸っぱい品種のさくらんぼが、特に睡眠をサポートするのに効果的と言われています。

というのも、酸っぱい品種は甘い品種に比べて、50倍ものメラトニンが含まれているからです。また、ドライチェリーには、全くメラトニンが含まれていないので、効果を得るならばできるだけ酸っぱい品種を食べたほうが良いです。

たださくらんぼというのは、収穫した直後から旨みが低下しやすく、あまり日持ちしない食べ物です。購入してから2日くらいで、果物特有の甘さや美味しさが失われてしまう事が多いです。

鮮度や味を損なわずに美味しく食べるには、冷凍保存することをおすすめします。

冷凍保存の方法は、まず購入したさくらんぼを丁寧に水洗いしていきます。そして、きちんとペーパータオルで水気をきってから、フリーザーバック、タッパー等に入れていきます。

なるべく平らな状態にしたら、冷凍庫にて保存します。冷凍保存を行えば、1ヶ月から2ヶ月は品質が保たれます。また、種を取りジャムなどにしても、長期保存が可能です。

最後に

さくらんぼは、日常的に食べるだけで質の良い睡眠をサポートしてくれる効能を得られます。

スーパー、コンビニなどで気軽に購入できる食べ物なので、仕事、人間関係などで悩んで眠れない人は試しに取り入れてみると良いです。

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