質の良い睡眠をサポートする食べ物は【トマト】!

睡眠はただ寝れば良いということではなく、質の高い睡眠をとることが健康維持や美容のためにも良いことです。

質の高い睡眠をとるためには、いくつか考えられますが、その中のひとつに食べ物が影響することがあります。

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眠りが不足する原因について

トマトは、糖尿病を予防する効果など、血糖値を抑制する働きが期待できることで知られていますが、質の高い睡眠にも効果的です。

年齢を重ねると、徐々に寝る時間が短くなっていったり、眠りが浅くなって日中に眠気を感じることもあり、睡眠導入剤やサプリメントに頼る場合もあります。

眠りが浅くなるなど質が低下するのは、昼間に長時間の昼寝をする、運動が不足している、寝る前の行動が良くない、食生活の乱れなどが要因として考えることができます。

眠りに関係があるのは、メラトニンというホルモンです。

メラトニンは、寝ている時に分泌され身体のリズムを整える働きがあるといわれており、さらにメラトニンは傷んだ細胞を修復する働きも期待できるため、寝ている間は脳などを休ませています。

睡眠のサイクルも、メラトニンの働きによるもので、体内時計がコントロールされるようになります。

メラトニンは、加齢と共に分泌量が減少するため、年齢を重ねると眠りが浅くなるなどの障害が生じるようになるのです。

質の高い睡眠をとるためには、日中に長時間の昼寝をしない、適度な運動をすることなども大切なことですが、食べ物でも改善すること期待できます。

食べ物でも睡眠の改善は可能です

質の高い睡眠をとるためには、メラトニンの働きを助けることが必要です。

メラトニンの働きを助けることが期待できる食べ物に、トマトがあります。

トマトには、メラトニンが豊富に含まれているため、トマトを食べること身体のリズムが整うことを助けてくれ、体内時計のコントロールもサポートするため質の高い睡眠を得ることが期待できます。

睡眠が不足すると、健康に影響を及ぼすだけではなく、太る原因にもなります。

質の高い睡眠がとれない場合、基礎代謝が低下して脂肪燃焼も効率が悪くなります。

実はトマトには、メラトニンだけではなく、リコピンが含まれていて、リコピンは基礎代謝を向上させるだけではなく、脂肪燃焼効果も期待できます。

トマトを食べることで、眠りの質があがるため、さらに基礎代謝もアップします。

リコピンは、女性で嬉しい抗酸化作用もあるので、アンチエイジング効果もあるので、美肌だけではなくガンの予防も期待できます。

食べ物で眠りの質を向上させるだけではなく、ダイエット効果やアンチエイジングも期待できるので、良い食べ物は積極的にとりたいものです。

食べる量やタイミングについて

質の良い眠りをとるために、必要なトマトの量や食べるタイミングなどが気になります。

食べるタイミングは夕食時に、トマトを使った料理を食べたり、生のトマトがない場合はジュースを1本飲んでも良いです。

食べる量は、通常サイズであれば1~3個で、ミニトマトであれば10個程度です。

種類も色々ありますが、色は赤いトマトでミニトマトが効果が高いといわれています。

トマトに含まれる成分には、リコピンなどがありますが、他にもGABAという睡眠改善のための成分も含まれています。

このGABAは、チョコレートなどにも含まれていることで知られていますが、脳の興奮を抑える効果がGABAにはあります。

脳は、ストレスや不安に思っていることがあると興奮状態になってしまいます。

脳が興奮状態になってしまうと、寝つけないという状態になることがあります。

またGABAには、身体の中心温度を下げる効果があり、夜になり身体の中心の温度が下げると眠気を感じるため、GABAは睡眠の導入にも役立つ成分です。

トマトには、GABAも含まれています。

眠りが不足することで起こること

質の良い睡眠は、健康維持のためにも大切なことですが、不眠の原因には、ストレスや環境の変化などの他に薬の副作用なども考えられます。

長期的な不眠や質の悪い眠りは、うつや不安感、睡眠時無呼吸症候群などの健康にも問題が発生します。

質の悪い眠りになってしまう原因には、就寝前にスマートフォンを使ったり、生活習慣などがあります。

医師に処方してもらい、睡眠導入剤など薬を利用することもありますが、薬剤を使った眠りは一時的なもので、頭痛、筋肉痛、便秘、疲労感、疲労感、めまいなどの副作用を引き起こす要因になります。

副作用が全くないという場合でも、睡眠薬などの鎮静作用に耐性ができ、頼り過ぎると効かなくなる可能性もあり、薬剤を増量することにも繋がるため、長期的に質の良い睡眠をとるためには、健康的な生活習慣に改善したり、食べ物で質の良い眠りを得られるように努めることも大切なことです。

生活習慣で見直したいのは、適度な運動、太陽の光を浴びてメラトニンをつくる、ストレスを緩和する方法を見つける、効果的な食べ物を食べて眠りを妨げる食べ物は避けるなどが必要なことです。

最後に

質の良い睡眠は、日頃から運動をしたり、ストレスを発散させるなども大切なことですが、食べ物でも質の良い眠りを得ることはできます。

トマトを食べることで質の良い眠りを得ることは期待できますが、ひとつ食材だけを食べるのではなく、栄養バランスのとれた食生活を心かけることも大切なことです。

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