「夜更かしはしない方がい!?」 昼と夜の区別がつきにくくなってきている
「昼夜逆転生活」という言葉を聞いたことはありませんか？？
ただの夜更かしが続いているだけなのでは？と思うかもしれませんが、高齢者にとって睡眠リズムが崩れるという事は、徐々に生活リズムも崩れだし、日常生活に支障をきたす程、とても重要な課題なのです。
そしていったん崩れてしまった生活リズムを戻すには、とても時間がかかってしまい、様々な症状が現れます。
ただの夜更かしと思わずに、早い段階で生活リズムを整え、健康を維持できるよう、今回は昼夜逆転について説明をしていきたいと思います。
目次
昼夜逆転生活とは?
昼と夜の生活が逆転してしまっている状態です。
朝から昼に「睡眠時間」を当て、夕方頃になると目が冴え、夜に「活動時間」を当てる生活の事を言います。
医学的観点からみると「睡眠障害」ともいえます。
自律神経系の働きが低下し、生活に様々な影響を与えてしまいます。
若いうちは２～３日くらいで生活を戻すことは可能ですが、高齢になるとリズムを整えることが難しく、そのまま徐々に夜型の生活に陥る事が多くあります。
また、認知症を患うと体内時計の機能が徐々に衰え、睡眠時間が短くなったり、寝ている途中に覚醒してしまう（中途覚醒）事が起き、睡眠障害を起こしやすく、生活への影響も大きくなります。
昼夜逆転になる原因
①昼の予定がなく、活動量が減っている。
日中にやるべきことがある人は、しっかり寝ないと体がもたないという自制心が無意識に働きます。
仕事をしている人は夜遅くなると少しでも休もうとするものですが、定年後にする事がなければそういう意識が働かなくなります。
また、主婦として家事に追われていた人が、家族が減り、家事の量も減ったりすると、活動量の低下につながってしまい、良質な睡眠をとる事ができなくなってしまいます。
②生活にメリハリがなく、不規則な生活を送っている。
いつ起きても寝てもいいような生活では、生活のメリハリがなくなり、体内時計も狂いやすくなってしまいます。食事や入浴の時間も不規則になり、睡眠リズムも崩れ昼夜逆転の生活に陥りやすくなってしまいます。
③加齢や認知症による睡眠障害
年齢を重ねると脳も老化していきます。そのため体内時計の調整がうまくいかず、睡眠が浅くなり中途覚醒などが増えるようになります。眠りの質はとても悪くなり日中に不眠のしわ寄せがきて昼間にうとうとと居眠りが繰り返される事で「昼夜逆転」という状態になってしまいます。
また認知症の方などはこういった睡眠障害が起こると、「せん妄」と言われるもうろうとした状態に陥りやすく、このような状態になると本人や介護者の精神的不安も大きくなってしまいます。
上記の他にも様々な原因が考えられます。
・夜間、頻回にトイレに行きたくなる
・体の不快感（痒み、痛み、息苦しさ等）で眠れない
・一人で寝ていると寂しく感じ、不安になってしまう
・服用している薬により、寝つきが悪くなる
生活に及ぼす影響とは？
①慢性的な睡眠不足になる
朝から昼にかけて寝ようとする時間帯は、通勤や通学、日差しや鳥の鳴き声など、寝ている人からすると雑音や睡眠の妨げとなり、なかなか集中して眠る事ができません。
そのため深く眠る事ができず、結果、慢性的な睡眠不足になってしまいます。
②活動量が減り、太りやすくなる。
夜はあまり大きな音を出すことはありません。じっとしていることも多く、動く機会も減ります。
また、食欲を抑制するホルモンの分泌が減り、制御が効かずどんどん食べてしまい、太ってしまう可能性があります。
③うつ病や認知症を発症するリスクがある
人と会う事やコミュニケーションの機会が減ると、「自分は違う人間」「自分はダメな人間」と思うようになり、孤立いるような気持ちになってしまいます。ストレスに弱くなり、すぐにイライラしたりと、感情のコントロールが難しくなります。
また、刺激も少なくメリハリのない生活になる事により、認知症の発症リスクも高くなります。
④免疫力が低下する
日中に日の光を浴びないため、免疫力が弱くなり、風邪を引きやすくなったり、体調を崩しやすくなります。
上記以外にも、認知症を患っている方の生活への影響は、下記のような症状も出現します。ご自身で生活リズムの調整が難しいため、介護者の負担も大きくなります。
・夜中にうろうろ歩き回る
・興奮して騒ぐ、大声を出す
・せん妄の状態になる※
※ただし、認知症ではなく「一時的な『せん妄』症状が出ている場合」もあります。
対処法や予防法
①日光をしっかりと浴びる
太陽の光を浴びると、神経伝達物質の「セロトニン」が分泌され、脳の覚醒レベルを最適な状態にしてくれます。
また、セロトニンは睡眠ホルモンといわれている「メラトニン」の原料にもなっています。太陽の光を浴びて分泌されたセロトニンのおかげでメラトニンが夕方から増え始め、体温や血圧などを低下させ、自然と睡眠へと向かわせてくれます。
②日中の活動量を増やす
自宅の周辺を少し散歩するだけでも適度な運動になります。少しでも疲労感を得る事は、とても大切です。
また、屋外に出ることは気分転換にもなるので、ストレス解消にもつながり、生活にメリハリが生まれるでしょう。
③生活リズムを整える
良質な睡眠を得るためには、就寝・起床・食事時間を規則正しくすることが大切です。
そうすれば生活リズムは整います。かといって、きっちり時間を守るわけではありません。
朝起きたら太陽の光を浴び、日中はゆっくり散歩するなどして体を動かす。夕方からは静かな環境で過ごし、夕食後はゆったりした気持ちで就寝するといった事です。
無理なく活動と休息のリズムを作り、心地よい睡眠につなげることが重要です。
④寝室や生活環境を整える
高齢者の方は、振動や音に対して敏感に反応したり、部屋が暗すぎると不安になったりする事があります。そのため、寝室は静かな環境を作り、暗すぎず適度な照明で安心できる環境を整えることが必要です。
また、高齢者の方は体温がこもりやすく、寒いとすぐ冷えてしまいます。体温調整がしやすいよう、室内環境を調節することも大切です。
上記の他にも気をつけるべき習慣。
・できるだけ昼寝を避ける（寝床で昼寝しない）
・日中、水分は多めに摂取する
・アルコールやカフェイン、ニコチンの摂取を避ける
・痒みや痛みがないか配慮する
・認知症治療薬を午後以降に服薬するのを避ける（覚醒してしまう事があるため）
・就寝前に糖分を多くとらない（甘いものは就寝する2時間前まで）
まとめ
人の体は遺伝子レベルで昼間に行動するように作られています。
そして体の成長や修復をするホルモンは夜眠っている間に分泌されるとも言われてます。
夜にしっかりと睡眠をとらなければ疲れがとれず、どんどん蓄積してしまい、体のあちこちに悪影響を与えてしまいます。
そして昼夜逆転のような症状で気をつけないといけないのは、うつ病との関係です。
日中の居眠りが多くなり、もうろうとした状態が続くようなら、うつ病を疑う事も忘れてはいけません。
夜間に目が覚める、食欲がなくなる、頭が重い、体がだるい、などの身体症状が現れていることもあります。
生活に支障が出るようなら、心療内科や精神科の受診を検討しましょう。
昼夜逆転が他の病気の症状として現れている可能性もあります。
高齢者の独居生活は生活リズムがとても大切です。日中の様子を観察するだけでも夜間の状態を把握する事はできますので、昼夜が逆転しないよう、日中の活動量が増えるような習慣を作る事をお勧めします。
「今後の生活環境が変わる事への不安」や「介護を使って生活をどうデザインをしていったら良いか」など介護は協力体制で成り立っております。 ちょっとでも解決できる、ストレス軽減できる記事を目指し、一つの相談場所のメディアを目指しております。
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