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昨日は「乾燥から喉を守る」というテーマでしたが、今回は「睡眠」をテーマにしたいと思います!   ♪質の良い睡眠はどうして大事なの? 身体は、疲れが残ると次の日とても辛いですよね。

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喉も筋肉ですから、同じ話です。 ちゃんと休めず、喉が疲れたままでした…となると、それが翌日、また翌日と、どんどん響いていきます。 喉もゆっくり休めて、疲れをとってあげなければいけません。 というわけで、その日の疲れはその日のうちにとりましょう!   ♪食事はなるべく早めにすませましょう! 胃に食べ物が残ったままだと、消化が大変になり、負担がかかります。 ぐっすり眠るためにも寝る2~3時間前には夕食をすませましょう!   どうしてもお腹が空いて眠れない…という方は、ホットミルクやホットココアを飲むなどしてみてください。 それでも足りない場合は、おかゆやうどんなど、消化の良いものを少量とるようにしてくださいね。   ♪ぐっすり眠れる環境作りも大切! 部屋が暑すぎたり、逆に寒すぎたり…乾燥しすぎていても、質の良い睡眠はとれません。 特に最近は、「寒さで寝付けない…」という方も多いと思います。   そのためにも、寝る30分~1時間前には“ぐっすり寝られる部屋作り”をしましょう! 夏は部屋の温度を下げ、冬は部屋の温度を上げておく。 これだけでけっこう違います。   また、冬は乾燥し、湿度が低くなりがちですが、湿度が低いのもよくありません。 「でも、加湿器がないし、買うお金が…」という方に朗報です! なんと、ぬれたタオルをハンガーにかけて部屋に干しておくだけで、部屋の湿度は10~20%ほど上がるようです! (部屋の広さ、タオルの大きさによって異なります) 寝ている時の乾燥が気になる方は、枕元にハンガーをかけられるスペースをつくって、バスタオルを干してみたらいかがでしょうか?   ♪寝る体勢は、“横向き”がオススメ!? みなさん、“横向き”と“仰向け”の寝る体勢を思い浮かべてみてください。 その“口”はどうイメージできますか? 仰向けだど、あけていびきをかいているイメージがわいてきたりしませんか? 口を開けて休むのは、ヨガなどのリラックスではよしとされますが、寝る時は絶対にNG。 なぜなら、喉がそのまま乾燥にさらされてしまうからです。 そして、仰向けだと、寝ている間に口がひらきがちなんです。 横向きだと、リラックスできますし、口もひらかないのでオススメです♪   ♪大事なのは“鼻呼吸”! 口をひらかないで寝るということは、“鼻で呼吸をする”ということです! 鼻がつまっていたりしては、ぐっすり気持ちよく眠れません。 口で呼吸をしてしまうために、喉が乾いて起きてしまったりしますし、何よりリラックスしづらいので眠りが浅くなってしまいます。 もし、鼻で呼吸がしづらい、もしくは鼻で呼吸できてないかも、という方。 『鼻孔拡張テープ』なるものがドラッグストアなどに売られていますので、悩んでいる方は一度お試しあれ!       寒いとなかなか身体の緊張がとけずに、ゆっくり眠れません。 寝る前に身体もお部屋も温め、よい睡眠をとれるようにしましょう!

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