質の良い睡眠をサポートする食べ物は【くるみ】!

睡眠は生きていく上で必要不可欠であり、精神と身体の疲労を取り除き回復を促すものです。

健やかな眠りは充実した日常を送る基礎となり、質の良い睡眠を確保するためには様々な方法があります。

その中でもくるみに含まれる栄養成分は、スムーズな入眠導入作用が期待出来るため注目されています。

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眠りの質が健康に大きな影響を与える

睡眠は、ただ眠る事だと単純に考えてしまうものですが、生き物にとっては睡眠なくしては語れないものです。

特に人間にとって質の良い眠りは、心の安定を保ち、疲労の蓄積や身体的損傷の回復を促す役割があります。

十分な睡眠を摂った後の目覚めは、爽快な気分と共にやる気がみなぎるものです。

それは、眠りによって心身ともにリセットされているからとも言えます。逆に睡眠不足が続くと、思考回路は鈍り身体もだるくなり思うように動けなくなります。

勉学や仕事などをこなす人間にとっては、眠る行為は生きる事でもあります。

そのため、いかに充実した眠りを確保するかが重要になってきます。

不眠に悩む人も増加してきている現代では、睡眠導入剤などを利用している人も多くなってきています。

どうしても自分で眠れないという場合は、医師の指導や投薬が必要かもしれません。

それでも、出来れば自分自身で出来る良い睡眠を得るための行動は必要です。

特に食生活を改善し、睡眠に有効な栄養素を積極的に摂取する事は、手軽な方法であり負担にはなりません。

質の良い眠りに役立つ栄養を持つ食べ物は数多くある事から、意識して試してみると良いでしょう。

安定した眠りを誘うくるみの栄養成分

睡眠に良いとされる事で知られている牛乳は、その中のトリプトファンという成分が脳に作用し安眠を誘うとされている事から、不眠に悩む人なら一度は試しているかもしれません。

ここでは、特にお勧めしたい食べ物としてナッツを提案します。

ナッツ類の中でもくるみは不眠症の改善に役立つと言われ、含まれている栄養素の存在が特に注目されています。

くるみの栄養成分は、アミノ酸の一種であるトリプトファンが多く含まれています。

このトリプトファンを摂取する事で、神経伝達物質であるセロトニンという成分に変わります。

このセロトニンに変換する上で必要な成分が、マグネシウムやナイアシン、ビタミンB6などです。

くるみには、これらの栄養素がしっかりと含まれているため、セロトニンの変換がスムーズに行われます。

セロトニンには体温、消化器、精神、神経内分泌などの生理的な活性作用を司る働きがあり、睡眠覚醒周期作用にも影響を与えます。

さらに、セロトニンはメラトニンという眠りを促すホルモン物質に変化する事から、安定した入眠や睡眠のサイクルを調整する働きをします。

食事で摂取する事の必要性

メラトニンは、不眠症の治療薬としても利用される程のホルモン物質であり、それだけ睡眠に大きな影響力があります。

年齢が若い場合は、このメラトニンの分泌が十分行われるため、しっかりと眠る事が出来ますが、年齢を重ねるにつれてホルモン分泌が減少し、不眠がちになるのは老化現象の一つとも言えます。

これらの眠りに有効なホルモンを、作り出すきっかけとなるくるみの利点は、薬としてではなく食べ物として存在しているというところです。

病院で処方される睡眠導入剤などには抵抗感がある人でも、食べ物として摂取する事は簡単に出来る事です。

しかもくるみはそのまま手を加える事なく、手軽に食べられるため、意識せずとも普段の食事に加える事が出来ます。

食事に取り入れるのが難しいという場合は、おやつとして食べても良いですし、お酒のおつまみにもなります。

このように特別に気を遣う必要もなく、必要な栄養素を簡単に摂取出来るのがくるみの利点です。

しかも美味しく食べられるため、健康食品やサプリなどのように特別意識する事なく摂取可能です。

眠りは量より質が大事

くるみの栄養によってトリプトファンを摂取し、セロトニン、メラトニンと変化させて安眠効果を促す事は、負担にならない方法です。

ストレスや過剰労働、夜遅くまでの勉強などで十分な睡眠が摂れない事が多い今の時代では、眠る事も一つの仕事のような形になってきています。

安眠を得るためのグッズなどが数多く存在し、安眠サプリなども宣伝されています。

つまりそれだけ誰もが眠る必要性を感じ、何とか眠る方法を得ようと必死になっている感じもあります。

本来睡眠は、自然の生理的機能であるはずですが、それさえも普通に行う事が出来ない事情が絡んでいるのも仕方の無い事かもしれません。

ストレスが多く適切な睡眠が摂れない場合でも、天然の睡眠薬であるメラトニンの働きが適切であれば、短い時間でも質の良い眠りを得る事は出来ます。

逆に、休みの日にダラダラと眠るのは、疲労感が増す可能性もあります。

眠りは、量より質が大切でありその質を高めるホルモン分泌が重要です。それ故に、天然の睡眠薬の分泌を促すくるみを毎日のおやつとして積極的に取り入れ、質の良い眠りを確保してもらいたいものです。

最後に

心身ともに健康を保つために栄養や運動などは有効であり、生き生きとした日常を送るためには十分な質の良い睡眠が必要です。

最近あまり眠れない、疲れが取れないと感じるならば、まずはくるみを試してみましょう。

それでも改善しない、あるいは不眠が悪化してきたという場合は医療機関での相談をお勧めします。

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