質の良い睡眠をサポートする飲み物は【ホットミルク】!

仕事などのストレスから、夜にきちんと眠れなくて悩んでいる人は多いです。十分に睡眠を取れないと、翌日の仕事に集中することができず、支障をきたしてしまいます。

そんな、睡眠不足に悩んでいる人にお勧めの飲み物が、ホットミルクです。

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ホットミルクに睡眠効果がある理由

ホットミルクは、なかなか眠れない夜が続いている際に飲むことで、睡眠を改善する効果があります。その一番の理由は、体を内側から温めてくれる作用があるからです。

人間は、そもそも眠りに入る際には、体の表面が熱くなるものです。そして、体熱を放散して深部の体温を下げることで、スムーズに眠りに就くことができます。

ホットミルクは、胃腸など体の内部を温めてから、徐々に下げていくので、すぐに眠れるというわけです。さらに、ホットミルクには睡眠を促す作用のある成分がたくさん含まれていることも、安眠効果のある理由です。

まず、牛乳に含まれる「トリプトファン」という成分には、「セロトニン」という物質を脳内で作る働きがあります。このセロトニンが脳内で増えると、鎮静作用によって精神状態が落ち着いていきます。

その結果、イライラした状態がなくなり、よく眠れるようになるのです。さらに、牛乳に含まれる「ビタミンB12」という成分には、睡眠を司るメラトニンの生成、吸収を助ける作用があります。

さらに、気持ちを落ち着かせて、穏やかな睡眠を誘導する作用がある「カルシウム」も、牛乳には豊富に含まれているのです。

このように、安らかな睡眠を促す成分が凝縮されているおかげで、スムーズに眠ることが可能となります。

ホットミルクは簡単に作れる飲み物

ホットミルクの作り方ですが、最も一般的なのが、鍋で牛乳を温める調理方法です。鍋でホットミルクを作る際のコツは、小鍋でゆっくりと混ぜながら温めていくことです。

というのも、混ぜながら温めることで、ムラがなく牛乳を均一に温められるからです。さらに、牛乳特有の膜ができるのを防ぐ事ができます。ゆっくりと温めていき、鍋肌に気泡が立って来た所で火を止めます。

また、鍋で牛乳を温めると、後で洗うのが面倒だと言う方にお勧めなのが、電子レンジで作る方法です。

電子レンジで作る場合は、まずマグカップに牛乳を適量入れて、ラップをしない状態で500wで大体1分半くらい温めます。牛乳特有の膜が生じないように、45秒くらいで一度取り出してかき混ぜていきます。

その後、残りの時間をレンジで温めていくだけです。 鍋で作るにしても、電子レンジで作るにしても、ホットミルクは誰でも簡単に調理が可能です。

包丁などを使わないので、夜寝る前に気軽に作ることができます。なので、睡眠で悩んでいる方は、一度試してみるといいです。

一緒に飲むと良い食品

ホットミルクは、安眠効果が高い飲み物だと世間的に認知されています。実は、牛乳をただ温めて飲むだけでなく、ハチミツをミルクに混ぜて一緒に飲むとより安眠作用が高くなるといわれています。

そもそも、ホットミルクに安眠効果があるのは、トリプトファンという成分が含まれているからです。このトリプトファンとは、人間の体内で生成できない、必須アミノ酸の1種です。

トリプトファンは、鎮静作用のある「セロトニン」という脳内物質を作り出すことで、自然な眠気を促す効果があるのです。

実は、ハチミツにはトリプトファンを、より体内に吸収しやすくする「ブドウ糖」が豊富に含まれています。なので、牛乳とハチミツを一緒に摂ることで、より快眠効果が得られるというわけです。

ホットミルクに、ハチミツを混ぜて一緒に飲むことで、非常に優しくて安心できる味わいを堪能できます。自然な甘さを感じて癒やされることで、ゆっくりと眠りに就くことができます。

なので、なかなか眠れない夜を過ごしている方は、一度、試してみてはいかがでしょうか。

飲むのに効果のある時間

ホットミルクは、安眠に高い効果がありますが、いつ飲んでも効果があるというわけではないです。基本的に熟睡するためには、ホットミルクは寝るおよそ1時間前くらいに飲むことをおすすめします。

良く眠るために、寝る直前に飲むようにしていると言う方は、とても多いです。しかし、寝る直前に摂取すると胃がもたれて、気になって眠れなくなるケースが多いです。

反対に、あまりにも早く飲んでしまうと、いざ寝る頃に全く効果が期待できなくなってしまいます。

その点、寝る1時間前に飲むことで、ちょうどベッドに入る頃に睡眠作用のある物質が、体内で分泌され始めます。その結果、いつもよりスムーズに眠りにつくことが可能となります。

また、寝る少し前に飲むことで、プラシーボ効果も期待できます。これは、就寝前にホットミルクを飲む習慣をつけることで、「飲めばすぐに眠れる」というイメージを強く身体に植え付けさせるものです。

その結果、より睡眠に対する効果が強く発揮されるというわけです。

いつも、夜なかなか眠れないという方は、時間を守ってホットミルクを摂取してみるといいです。

最後に

ホットミルクは、夜寝る前に気軽に調理ができて、飲むことができます。カロリーもそれほどないので、ダイエットが気になる女性でも安心して摂取できます。

したがって、寝付けない人は飲まない手はありません。睡眠で悩んでいる方は、まずは騙されたと思ってホットミルクを飲んでみてください。

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