セロトニンというホルモンをご存知でしょうか？
睡眠の質をアップさせると言われているセロトニンは、幸せホルモンとも呼ばれています。
今回のブログでは、セロトニンの情報や睡眠の質をアップさせる方法を紹介していきます。
目次
セロトニンとは？
セロトニンとは、神経伝達物質の１つで”幸せホルモン”と呼ばれています。
この幸せホルモンが不足すると、体や頭がだるくなったりしてしまうのです。
他にも、心にも余裕がなくなり、イラつきや緊張などを感じることもあります。
セロトニンは、自律神経に深く関係しているので、睡眠以外にもたくさんの弊害がでる可能性が高いです。
セロトニンの効果①頭や心
セロトニンの効果１つ目は、頭や心をすっきりさせるという点です。
幸せホルモンを多く分泌することで、頭や心がすっきりします。
反対に、セロトニンの分泌が少なくなると、頭や心がすっきりと目覚めず、集中力の低下などを招いてしまうのです。
イライラしやすくなったり、ボーっとしてしまいます。
セロトニンの効果②自律神経
セロトニンの効果２つ目は、自律神経です。
幸せホルモンが分泌されることで、自律神経を整えることができます。
セロトニンの分泌不足で、血圧や体温が上がらなくなってしまう場合があります。
その場合、体がだるくなってしまったり、動かしにくくなってしまうのです。
セロトニンの効果③外見
セロトニンの効果３つ目は、外見です。
幸せホルモンは、外見にも大きな影響を及ぼします。
セロトニンが分泌されることで、顔の印象がすっきりとしたり、姿勢が良くなる効果があるのです。
反対に、セロトニンの分泌が不足してしまうと、全体的にボーっとした印象になります。
セロトニンの増やし方は？
セロトニンの増やし方①運動
セロトニンの増やし方１つ目は、ウォーキングなどの運動です。
特におすすめだと言われているのが、リズム運動。
一定のリズムを取り入れた、簡単な運動が幸せホルモンの分泌をうながすと言われています。
しかし、しっかりと集中して行わないと、セロトニンの分泌に繋がりにくいので注意が必要です。
セロトニンの増やし方②太陽を浴びる
セロトニンの増やし方２つ目は、太陽を浴びることです。
身体全体に浴びるというよりは、目の網膜が太陽の光を感じることで幸せホルモンが活性化します。
長い時間浴びる必要はなく、10分や30分程度でも効果を得ることができます。
天気が良くない曇りの日でも、効果があると言われているので、外出できない場合でも試すことができる方法です。
セロトニンの増やし方③トリプトファンを摂取する
セロトニンの増やし方３つ目は、トリプトファンを摂取するという方法です。
トリプトファンは、セロトニンを作る為に必要な栄養の１つです。
ご飯や飲み物で、トリプトファンは接種することができます。
眠る前や、日常的に食事や飲み物で接種しておくのがいいでしょう。
大豆製品や、炭水化物やナッツだけでなく、乳製品などにも多く含まれています。
分泌の妨げになるモノは？
セロトニンの分泌の妨げになるモノは、日常生活にたくさん含まれています。
慢性的なストレスや運動不足だけでなく、昼夜逆転の生活なども大きく影響しているのです。
他にも、PCやスマートフォンの見過ぎなども、セロトニンの分泌を妨げると言われています。
まとめ
今回のブログでは、セロトニンの効果や分泌方法などを紹介していきました。
幸せホルモンと言われているセロトニンは、睡眠だけでなく、色々な効果を期待することができます。
生活習慣などを見直すことで、セロトニンがアップする可能性があるので、ぜひ試してみてください。
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