【良質な睡眠、免疫力アップ、うつ予防】に効果絶大!最近流行のサウナについて

【良質な睡眠、免疫力アップ、うつ予防】に効果絶大!最近流行のサウナについて

サウナが流行ってサウナに関する効果も有名になりました。

一言で言うと血流が良くなることで嬉しい効果が得られる!

それでは早速どんな効果があるのかについて、解説していきます。

サウナのメリット

  1. 脳疲労が取れる
  2. メンタルが安定する
  3. ぐっすりと眠ることができる
  4. 疲労回復と美容に効果的

1.脳疲労が取れる

「脳疲労が取れる」つまり、スッキリして元気になる!

実は脳というのは、常にどうでもいいことを考えているので

そのどうでもいいことに脳のエネルギーの7〜8割のエネルギーを消費しているわけです。

例えば、「今日何食べようかなー」とか、「なんか面白いことないかなー」などです。

そして、仕事で忙しい人ほど移動中や休みの日にまで常に仕事のことを考えてsいうことも多いでしょう。

つまり肉体よりも脳がとても酷使されている状況です。

そこでサウナ!!

サウナに入ると強制的に思考をストップさせることができるので、脳が休まる環境が整うということです。

なぜならサウナは超高温により人体的に危険な状況になりますよね!

危機的な状況になると人間は考えることをやめてしまいます。

例えば、ジェットコースターに乗りながら明日の天気を考える余裕がなくなります。

そしてサウナに入った後に水風呂に入ると、血液が一時的に中心に集まることで血流が増加する。

それにより、脳にも血液が送られて、頭が非常にスッキリとするというわけです。

実際にサウナに入る前とは言った後の20人の脳の活動を測定すると、サウナのあとは脳疲労が取れており決断力と集中力が上がり感覚が研ぎ澄まされていることがわかっています。

2.メンタルが安定する

サウナに入った後にイライラしている人がいない理由は簡単!

なぜならサウナにはリラックス効果があるからです。

イライラした気持ちが穏やかになり、ネガティブな感情が払拭されます。

実際にメイヨークリニックの報告によると、週に4回〜7回サウナに入る人は、うつ病などの精神疾患が77%減少したという結果が出た。

うつ病の回復や予防に、辛い状態ならばサウナに入ることで心をリセットさせることができるというわけです。

何かに集中している時などに発せられるアルファ波が出てることで、リラックスしていきます。

サウナに入ると、リラックスしていながら集中力が増した状態に強制的に入っていくことができる。

その結果、集中して何かに取り組むことが可能に!

3.ぐっすり眠りにつくことができる

サウナに入るとその日の夜は本当に短時間でぐっすりと眠ることができるはずです。

サウナに入ることで睡眠が改善されたという人が75%もいるくらいすごい。

サウナや水風呂などの極限状態を味わうことで、脳や肉体がものすごく疲れたと勘違いして、体を休めなければいけないというシグナルが出るからです。

そのためまるでたっぷり運動した後のようにぐっすりと熟睡できるというわけです。

眠れない人はサウナに入れば深い睡眠を取れるので、元気になることができます。

4.疲労回復と美容に効果的

サウナで疲労が回復するのは、体温が上がり、皮膚の毛細血管が広がって血流が良くなるからです。

これにより、新陳代謝が高まることで疲れが取れるというわけです。

肌が綺麗になるのも血流が良くなるのに加え、肌が熱に晒されたことでヒートショックプロテインが出るのも大きな要因。

ヒートショックプロテインは、熱による刺激が加わることで活性化されるタンパク質のことで、細胞を修復する効果があります。

サウナに入るとお風呂と違って顔まで暑くなるから、ヒートショックプロテインが出て顔の肌が綺麗になるというわけです。

モテたい人には嬉しい効果です。

最も効果的なサウナの入り方

サウナ→水風呂→外気浴の順番が基本。

※ただサウナに入っているだけではサウナの素晴らしさを感じることはできません

外気浴とは、露天風呂などの外に出て椅子に座って深呼吸すること。

これからアクティブに活動したい人なんかは1〜2セット。

今からリラックスしたい人は3〜4セット。

ちなみに途中お風呂に入ったりしてはいけません。

サウナや水風呂でアドレナリンをたくさん分泌させた後に一気に外気浴でリラックス状態に持っていくことが大切だからです。

最終セットだけ、サウナ→水風呂→水シャワー。

注意点として、1セット終わったら、水分補給を行うこと!

サウナに入るときはなるべく高温の方が効果が高いです。

最上段が理想ですね。

入る時間は5分程度に!

背中の全体がじんわり暖まったくらいがいいです。

あまり我慢しすぎると心臓の負担が高くなるからです。

水風呂に入る時は息を大きく吐きながら入ることで、心臓への負担が減るからです。

1分程度入るのが目安です。

続いて外気浴ですが、水風呂から出たらなるべく早く座ったり横になるのが効果的です。

外気浴は5分程度で、足などが冷たくなってきたかなーと感じるくらいが目安です。

一気にリラックスすることで感覚が研ぎ住まれている「ととのう」と言われる状態に持っていきます。

だからこそ、速やかに水風呂後は外気浴しましょう。

まとめ

いかがでしたでしょうか。

これだけ簡単にスッキリしてリラックスできてうつ予防にもなるサウナは魅力的じゃないですか?

私も睡眠の質が向上を体感した1人です。

正しい順序で入るだけでここまでいろんな効果があるのはすごいというほかありませでした。

流行るのも納得です。

水分補給と体調の管理はしっかりして自身の毎日を過ごしやすくするためのツールとして役立ててはいかがでしょうか。

報告する

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