女のイビキはやっぱり恥ずかしい。いびきをかかないようにする方法

いびき 特集

夜に眠っている最中、完全に無意識のままにいびきをかいているといった方は自覚がないだけで相当な数がいます。

オッサン(失礼)のイビキであればある程度付き物のようなものですが、女性の場合はやっぱり恥ずかしいものがありますよね。

もちろんそれだけでなく、いびきは他の人の睡眠を妨害してしまうという実害もあります。

実際にこの記事を書いている私も気付かない内に大音量を口から流していたようで、家族や友人から指摘されて始めて周りに迷惑をかけていたことを知りました。

スポンサーリンク

いびきの原因

いびきの原因とは具体的にどのようなものが挙げられるのかというと、

  • 鼻がつまっているため口呼吸を行う際に気道が狭くなっている
  • 顎が小さく舌の筋肉が弱いため自動的に舌が落ちてきてしまっている
  • 肥満気味で首回りに余計な脂肪がついていてその弊害が出ている
  • 女性ホルモンの減少で気道を広く保つことができなくなっている

などといった原因が主に挙げられます。

どれも原因さえ分かれば対策も講じることが可能ですが、ほとんどの方がなぜいびきをかいているのかが分からないといった状態が続いているため、まずは病院で医師に根本的な原因を探ってもらうべきだと言えるでしょう。

私の場合年老いたのと肥満が原因だとお医者さんから言われましたので、ダイエットで対処を施しました。また体重が落ちない間はマウスピースをつけて寝ることで、余計な騒音を抑えられたので軽めのいびき程度ならマウスピースで対処できるといったことをアドバイスしたいです。

体重が落ちて二重アゴが解消されたら夜も雑音を発することなく眠れるようになりましたので、太り気味の方は特に注意しておいてください。

これもお医者さんから教えてもらったのですが、お酒を飲むと全身の筋肉が緩んでしまい舌が気道を塞いでしまうことがあるそうです。

お酒を飲んだときだけいびきをかく方がいるのは筋弛緩作用が働いているということなので、お酒の飲みすぎもやはり健康にはよくないと言えるのでしょう。

いびきをかかないようにするには

もしも出来るだけ薬を頼らず、過度なダイエットもせずにいびきをかかない方法を探しているといった方がいらっしゃるようなら仰向けではなく横を向いて寝ることをおすすめします。

横を向いて寝る

舌が気道を圧迫しないだけで呼吸がスムーズに行えるようになりますので、横向きになることはすぐにできるいびきをかかない方法として最適だと言えるからです。

いびき

腰痛を持っていて同じ姿勢でなければ眠れないといった方は、今日からでも試せる方法になっていますので是非実践してみてください。

マスクを付けて寝る

もうひとつ簡単な方法を挙げるなら夜に眠るときにマスクを付けて寝ることも有効的です。

マスクでは騒音をガードしきれないのではないかと考える方も少なくないでしょうが、適度な湿気が予防効果を与えるといったデータがあるために着用が推奨されているのです。

マスクは50枚入りのような安いものでも全く構いませんし、こちらも今夜からでも試せますので興味があるなら実行してみるといいでしょう。

サプリメントの飲用

それでもまだウルサイと家族などから言われるようなら、薬ではなくサプリメントを頼るというのもひとつの手です。

あまり有名ではありませんがいびきをかかない方法としてサプリメントの継続的な飲用はかなりの効果が見込めます。

口内の空気の渋滞を緩和させる効果がある成分を含んだ市販のサプリメントは探してみると結構な数がありますので、食事療法と同じような感覚で試してみるといいでしょう。

持病があり薬を常用しているといった方は、サプリメントを飲んでも構わないかをお医者さんに聞くことも忘れないようにしておいてください。

いびき

専門病院や民間クリニックでカウンセリングを受ける

仮に様々ないびきをかかない方法を試しても一切改善の兆しが見られないというのであれば、専門的な病院や民間のクリニックで治療が受けられるようになっていますのでカウンセリングに行くことを検討してください。

寝ているあいだの無呼吸を防ぐために気道に空気を送り続けて開きっぱなしにさせておくCPAP療法や、気道を塞ぐ部位を取り除く外科的手術などが受けられるようになっているからです。

生活習慣や老いではなく体質の問題で改善しないといった方もいらっしゃいますので、病院や民間クリニックを頼るのは決して恥ではないという意識を是非持っておいてください。

まとめ いびきを解消した私の体験

私のいびきをかかない方法はダイエットでしたが効果が現れるまでは少し時間がかかりました。

その間の別の対処法を教えてもらうといった目的で病院や民間クリニックに相談に行くことももちろん可能ですので、治療を目的としていなくても専門家からのアドバイスは受けられるものと捉えておいてください。

お医者さんにこうすれば治りますと断言してもらえるだけで精神的にかなり楽になりましたので、昔の私と同じようにいびきに対して不安を抱えているといった方は早めにお医者さんに診てもらうようにしてみてください。

私の個人的な結果ではありますが。お医者さんの指導のもとで試したいびきをかかない方法を実践したところ、いい結果に繋がり隣で眠っている家族や友人などにイライラさせずに済んでいます。

病気ではないのでちょっとした工夫や努力で確実に改善できると言えるでしょう。

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