\u307f\u306a\u3055\u3093\u3001\u3053\u3093\u306b\u3061\u306f<\/p>\n
\u82f1\u8a9e\u5b66\u7fd2\u4e2d\u7d1a\u8005\u306e\u7686\u3055\u3093\u306b\u304a\u52e7\u3081\u3057\u305f\u3044\u52c9\u5f37\u6cd5\u306f\u3001\u751f\u306e\u82f1\u8a9e\u306b\u89e6\u308c\u308b\u3001\u82f1\u8a9e\u8a18\u4e8b\u3092\u8aad\u3080\u3053\u3068\u3002<\/p>\n
\u82f1\u8a9e\u8a18\u4e8b\u3092\u8aad\u3080\u3053\u3068\u306f\u3001\u82f1\u8a9e\u306e\u8868\u73fe\u3092\u5b66\u7fd2\u3067\u304d\u308b\u3060\u3051\u3067\u306f\u306a\u304f\u3001\u5185\u5bb9\u3092\u81ea\u8eab\u306e\u82f1\u8a9e\u5b66\u7fd2\u306b\u6d3b\u304b\u3059\u3053\u3068\u304c\u3067\u304d\u307e\u3059\u306e\u3067\u3001\u305c\u3072\u6d3b\u7528\u3057\u3066\u307b\u3057\u3044\u52c9\u5f37\u6cd5\u3067\u3059\u3002<\/p>\n
\u305d\u3093\u306a\u52c9\u5f37\u3092\u59cb\u3081\u305f\u3044\u65b9\u3078\u3001\u30b7\u30ea\u30fc\u30ba\u3067\u82f1\u8a9e\u8a18\u4e8b\u3092\u3054\u7d39\u4ecb\u3057\u3066\u3044\u307e\u3059\u3002<\/p>\n
\u203b\u524d\u56de\u306e\u8a18\u4e8b\u300c\u3010\u82f1\u8a9e\u5b66\u7fd2\u306e\u30b3\u30c4\uff01\u4e2d\u7d1a\u8005\u5411\u3051\u3011\u82f1\u8a9e\u8a18\u4e8b\u3092\u8aad\u3082\u3046\uff01\u2466\u300d<\/strong><\/a>\u3092\u898b\u9003\u3057\u305f\u65b9\u306f\u3053\u3061\u3089\u304b\u3089\u3069\u3046\u305e\uff01<\/a><\/strong><\/p>\n <\/p>\n \u4eca\u56de\u306f\u3001<\/span>\u7761\u7720\u306e\u91cd\u8981\u6027<\/b>\u306b\u95a2\u3059\u308b\u8a18\u4e8b\u3067\u3059\u3002<\/span><\/p>\n <\/p>\n <\/p>\n \uff08\u5f15\u7528\u5143\uff09https:\/\/newsinhealth.nih.gov\/2021\/04\/good-sleep-good-health#:~:text=Good%20sleep%20improves%20your%20brain,spent%20in%20bed%2C%20says%20Dr.\u3000NIH news in Health\u00a0<\/span><\/p>\n <\/p>\n \u82f1\u8a9e\u5b66\u7fd2\u7d20\u6750\u3068\u3057\u3066\u91cd\u8981(\u81ea\u5206\u306e\u82f1\u8a9e\u306b\u53d6\u308a\u8fbc\u307f\u305f\u3044\u8868\u73fe)<\/b>\u306a\u7b87\u6240\u3092<\/span>\u592a\u5b57<\/b>\u306b\u3057\u3066\u3044\u307e\u3059\u3002<\/span><\/p>\n <\/p>\n Sometimes, the pace of modern life <\/span>barely<\/b> gives you time to stop and rest. It can <\/span>make <\/b>getting a good night\u2019s sleep on a regular basis<\/span> seem<\/b> like a dream.<\/span><\/p>\n \u73fe\u4ee3\u4eba\u306e\u751f\u6d3b\u306f\u3001\u6642\u306b\u7acb\u3061\u6b62\u307e\u3063\u3066\u4f11\u606f\u3092\u3068\u308b\u6687\u3092\u4e0e\u3048<\/span>\u306a\u3044\u307b\u3069<\/b>\u5fd9\u3057\u3044\u3082\u306e\u3067\u3059\u3002\u305d\u306e\u305f\u3081\u3001\u6bce\u65e5\u3050\u3063\u3059\u308a\u7720\u308b\u3053\u3068\u304c\u5922\u306e\u3088\u3046\u306b<\/span>\u601d\u3048\u308b<\/b>\u304b\u3082\u3057\u308c\u307e\u305b\u3093\u3002<\/span><\/p>\n But sleep is as important for good health as diet and exercise. Good sleep improves your brain performance, <\/span>mood,<\/b> and health. Not getting enough <\/span>quality<\/b> sleep regularly raises the risk of many diseases and disorders. These <\/span>range from<\/b> heart disease and <\/span>stroke<\/b> to obesity and dementia<\/b>.<\/span><\/p>\n \u3057\u304b\u3057\u3001\u7761\u7720\u306f\u98df\u4e8b\u3084\u904b\u52d5\u3068\u540c\u3058\u3088\u3046\u306b\u5065\u5eb7\u306b\u3068\u3063\u3066\u91cd\u8981\u3067\u3059\u3002\u826f\u8cea\u306a\u7761\u7720\u306f\u3001\u8133\u306e\u30d1\u30d5\u30a9\u30fc\u30de\u30f3\u30b9\u3001<\/span>\u6c17\u5206<\/b>\u3001\u5065\u5eb7\u3092\u5411\u4e0a\u3055\u305b\u307e\u3059\u3002\u5341\u5206\u306a<\/span>\u8cea\u306e<\/b>\u7761\u7720\u3092\u5b9a\u671f\u7684\u306b\u3068\u308c\u306a\u3044\u3068\u3001\u591a\u304f\u306e\u75c5\u6c17\u3084\u969c\u5bb3\u306e\u30ea\u30b9\u30af\u304c\u9ad8\u307e\u308a\u307e\u3059\u3002\u5fc3\u81d3\u75c5\u3084<\/span>\u8133\u5352\u4e2d\u3001\u80a5\u6e80\u3084\u8a8d\u77e5\u75c7\u306b\u81f3\u308b\u307e\u3067\u3001\u305d\u306e\u30ea\u30b9\u30af\u306f\u591a\u5c90\u306b\u308f\u305f\u308a\u307e\u3059\u3002<\/b><\/p>\n There\u2019s more to<\/b> good sleep than just the hours spent in bed, says Dr. Marishka Brown, a sleep expert at NIH. \u201cHealthy sleep <\/span>encompasses<\/b> three major things,\u201d she explains. \u201cOne is how much sleep you get. Another is sleep quality\u2014that you get <\/span>uninterrupted<\/b> and refreshing sleep. The last is a <\/span>consistent <\/b>sleep schedule.\u201d<\/span><\/p>\n NIH\u306e\u7761\u7720\u306e\u5c02\u9580\u5bb6\u3067\u3042\u308b\u30de\u30ea\u30b7\u30e5\u30ab\u30fb\u30d6\u30e9\u30a6\u30f3\u535a\u58eb\u306f\u3001\u826f\u3044\u7761\u7720\u306b\u306f\u30d9\u30c3\u30c9\u3067\u904e\u3054\u3059\u6642\u9593\u3060\u3051\u3067\u306a\u304f\u3001<\/span>\u3082\u3063\u3068\u591a\u304f\u306e\u3082\u306e\u304c\u3042\u308b<\/b>\u3068\u8a00\u3044\u307e\u3059\u3002\u300c\u5065\u5eb7\u7684\u306a\u7761\u7720\u306b\u306f\u3001\u5927\u304d\u304f\u5206\u3051\u30663\u3064\u306e\u8981\u7d20\u304c<\/span>\u542b\u307e\u308c\u3066\u3044\u307e\u3059<\/b>\u3002\u300d\u3068\u3001\u5f7c\u5973\u306f\u8aac\u660e\u3057\u307e\u3059\u3002\u300c1\u3064\u306f\u3001\u7761\u7720\u6642\u9593\u3067\u3059\u3002\u3082\u3046\u3072\u3068\u3064\u306f\u7761\u7720\u306e\u8cea\u3067\u3001<\/span>\u9014\u5207\u308c\u308b\u3053\u3068\u306e\u306a\u3044<\/b>\u723d\u5feb\u306a\u7761\u7720\u3092\u5f97\u308b\u3053\u3068\u3067\u3059\u3002\u6700\u5f8c\u306b\u3001<\/span>\u4e00\u8cab\u3057\u305f<\/b>\u7761\u7720\u30b9\u30b1\u30b8\u30e5\u30fc\u30eb\u3067\u3059\u3002\u300d <\/p>\n People who work the night shift or irregular schedules may <\/span>find<\/b> getting quality sleep <\/span>extra challenging.<\/b> And times of great stress\u2014like the current pandemic\u2014can <\/span>disrupt <\/b>our normal sleep routines. But there are many things you can do to improve your sleep.<\/span><\/p>\n \u591c\u52e4\u306e\u3042\u308b\u4eba\u3084\u4e0d\u898f\u5247\u306a\u751f\u6d3b\u3092\u9001\u3063\u3066\u3044\u308b\u4eba\u306f\u3001\u8cea\u306e\u9ad8\u3044\u7761\u7720\u3092\u3068\u308b\u3053\u3068\u304c<\/span>\u96e3\u3057\u304f\u306a\u308b<\/b>\u304b\u3082\u3057\u308c\u307e\u305b\u3093\u3002\u307e\u305f\u3001\u4eca\u56de\u306e\u30d1\u30f3\u30c7\u30df\u30c3\u30af\u306e\u3088\u3046\u306a\u5927\u304d\u306a\u30b9\u30c8\u30ec\u30b9\u304c\u304b\u304b\u308b\u3068\u3001\u666e\u6bb5\u306e\u7761\u7720\u304c<\/span>\u59a8\u3052\u3089\u308c\u308b<\/b>\u3053\u3068\u304c\u3042\u308a\u307e\u3059\u3002\u3057\u304b\u3057\u3001\u7761\u7720\u3092\u6539\u5584\u3059\u308b\u305f\u3081\u306b\u3067\u304d\u308b\u3053\u3068\u306f\u305f\u304f\u3055\u3093\u3042\u308a\u307e\u3059\u3002<\/span><\/p>\n <\/p>\n \uff08\u89e3\u8aac\uff09find ~ \u5f62\u5bb9\u8a5e\u3067\u3001~\u304c\u2026\u3067\u3042\u308b\u3068\u308f\u304b\u308b<\/strong>\u3001\u306e\u610f\u5473\u3067\u3059\u3002<\/span><\/p>\n Why do we need to sleep? <\/span><\/p>\n \u306a\u305c\u79c1\u305f\u3061\u306f\u7720\u308b\u5fc5\u8981\u304c\u3042\u308b\u306e\u3067\u3057\u3087\u3046\u304b\uff1f<\/p>\n People often think that sleep is just \u201cdown time,\u201d when a tired brain gets to rest, says Dr. Maiken Nedergaard, who studies sleep at the University of Rochester.<\/span><\/p>\n \u30ed\u30c1\u30a7\u30b9\u30bf\u30fc\u5927\u5b66\u3067\u7761\u7720\u3092\u7814\u7a76\u3057\u3066\u3044\u308b\u30e1\u30a4\u30b1\u30f3\u30fb\u30cd\u30c0\u30fc\u30ac\u30fc\u30c9\u535a\u58eb\u306f\u3001\u7761\u7720\u306f\u75b2\u308c\u305f\u8133\u3092\u4f11\u307e\u305b\u308b\u300c\u30c0\u30a6\u30f3\u30bf\u30a4\u30e0\u300d\u306b\u904e\u304e\u306a\u3044\u3068\u601d\u308f\u308c\u304c\u3061\u3060\u3068\u8a00\u3044\u307e\u3059\u3002<\/p>\n \u201cBut that\u2019s wrong,\u201d she says. While you sleep, your brain is working. For example, sleep helps prepare your brain to learn, remember, and create.<\/span><\/p>\n Nedergaard and her colleagues discovered that the brain has <\/span>a drainage system <\/b>that removes toxins during sleep.<\/span><\/p>\n \u300c\u3057\u304b\u3057\u3001\u305d\u308c\u306f\u9593\u9055\u3044\u3067\u3059\u300d\u3068\u5f7c\u5973\u306f\u8a00\u3044\u307e\u3059\u3002\u7761\u7720\u4e2d\u3082\u8133\u306f\u50cd\u3044\u3066\u3044\u308b\u306e\u3067\u3059\u3002\u4f8b\u3048\u3070\u3001\u7761\u7720\u306f\u5b66\u7fd2\u3084\u8a18\u61b6\u3001\u5275\u9020\u3092\u3059\u308b\u305f\u3081\u306e\u8133\u306e\u6e96\u5099\u306b\u5f79\u7acb\u3061\u307e\u3059\u3002<\/span><\/p>\n \u30cd\u30c0\u30fc\u30ac\u30fc\u30c9\u305f\u3061\u306f\u3001\u8133\u306b\u306f\u7761\u7720\u4e2d\u306b\u6bd2\u7d20\u3092\u6392\u51fa\u3059\u308b<\/span>\u6392\u6c34\u30b7\u30b9\u30c6\u30e0<\/b>\u304c\u3042\u308b\u3053\u3068\u3092\u767a\u898b\u3057\u307e\u3057\u305f\u3002<\/span><\/p>\n \u201cWhen we sleep, the brain totally changes function,\u201d she explains. \u201cIt becomes almost like a <\/span>kidney,<\/b> removing waste from the system.\u201d<\/span><\/p>\n Her team<\/span> found in mice<\/b> that the drainage system removes some of the proteins linked with Alzheimer\u2019s disease. These toxins were removed <\/span>twice as<\/b> fast from the brain during sleep.<\/span><\/p>\n \u300c\u7761\u7720\u6642\u3001\u8133\u306f\u5b8c\u5168\u306b\u6a5f\u80fd\u3092\u5909\u5316\u3055\u305b\u308b\u306e\u3067\u3059\u3002”\u305d\u308c\u306f\u307b\u3068\u3093\u3069<\/span>\u814e\u81d3<\/b>\u306e\u3088\u3046\u306b\u306a\u308a\u3001\u30b7\u30b9\u30c6\u30e0\u304b\u3089\u8001\u5ec3\u7269\u3092\u9664\u53bb\u3057\u307e\u3059\u3002”\u3068\u5f7c\u5973\u306f\u8aac\u660e\u3057\u307e\u3059\u3002<\/span><\/p>\n \u5f7c\u5973\u306e\u30c1\u30fc\u30e0\u306f\u3001<\/span>\u30de\u30a6\u30b9\u3067<\/b>\u3001\u6392\u6c34\u30b7\u30b9\u30c6\u30e0\u304c\u3001\u30a2\u30eb\u30c4\u30cf\u30a4\u30de\u30fc\u75c5\u306b\u95a2\u9023\u3059\u308b\u30bf\u30f3\u30d1\u30af\u8cea\u306e\u3044\u304f\u3064\u304b\u3092\u9664\u53bb\u3059\u308b\u3053\u3068\u3092\u767a\u898b<\/strong>\u3057\u307e\u3057\u305f\u3002\u3053\u308c\u3089\u306e\u6bd2\u7d20\u306f\u3001\u7761\u7720\u4e2d\u306e\u8133\u304b\u30892\u500d\u306e<\/strong>\u901f\u3055\u3067\u9664\u53bb\u3055\u308c\u305f\u3002<\/span><\/p>\n \uff08\u89e3\u8aac\uff09twice as \u2026sleep<\/strong> (as when you are awake)\u306e\u7701\u7565\u304c\u3042\u308a\u307e\u3059\u3002<\/span><\/p>\n Everything from <\/span>blood vessels<\/b> to the\u00a0<\/span>immune system<\/b>\u00a0uses sleep as a time for repair, says Dr. Kenneth Wright, Jr., a sleep researcher at the University of Colorado.<\/span><\/p>\n \u201cThere are certain repair processes that occur in the body mostly, or most effectively, during sleep,\u201d he explains. \u201cIf you don\u2019t get enough sleep, those processes are going to <\/span>be disturbed<\/b>.\u201d<\/span><\/p>\n \u30b3\u30ed\u30e9\u30c9\u5927\u5b66\u306e\u7761\u7720\u7814\u7a76\u8005\u3067\u3042\u308b\u30b1\u30cd\u30b9\u30fb\u30e9\u30a4\u30c8\u30fb\u30b8\u30e5\u30cb\u30a2\u535a\u58eb\u306f\u3001<\/span>\u8840\u7ba1<\/b>\u304b\u3089\u514d\u75ab\u7cfb<\/strong>\u307e\u3067\u3001\u3042\u3089\u3086\u308b\u3082\u306e\u304c\u7761\u7720\u3092\u4fee\u5fa9\u306e\u305f\u3081\u306e\u6642\u9593\u3068\u3057\u3066\u5229\u7528\u3057\u3066\u3044\u308b\u3068\u8a00\u3046\u3002<\/span><\/p>\n <\/p>\n \u300c\u4f53\u5185\u306b\u306f\u3001\u7761\u7720\u4e2d\u306b\u307b\u3068\u3093\u3069\u3001\u3042\u308b\u3044\u306f\u6700\u3082\u52b9\u679c\u7684\u306b\u8d77\u3053\u308b\u7279\u5b9a\u306e\u4fee\u5fa9\u30d7\u30ed\u30bb\u30b9\u304c\u3042\u308a\u307e\u3059\u300d\u3068\u5f7c\u306f\u8aac\u660e\u3057\u307e\u3059\u3002\u300c\u3082\u3057\u3001\u3042\u306a\u305f\u304c\u5341\u5206\u306a\u7761\u7720\u3092\u3068\u3063\u3066\u3044\u306a\u3044\u306a\u3089\u3001\u305d\u308c\u3089\u306e\u30d7\u30ed\u30bb\u30b9\u306f<\/span>\u59a8\u5bb3\u3055\u308c\u308b<\/b>\u3067\u3057\u3087\u3046\u3002<\/span><\/p>\n <\/p>\n \u3044\u304b\u304c\u3067\u3057\u305f\u3067\u3057\u3087\u3046\u304b\u3002<\/span><\/p>\n \u7761\u7720\u306e\u91cf\u3068\u8cea\u306b\u95a2\u3059\u308b\u304a\u8a71\u3067\u3057\u305f\u3002<\/span><\/p>\n \u8d77\u304d\u3066\u3044\u308b\u6642\u9593\u306b\u697d\u3057\u3093\u3067\u82f1\u8a9e\u3092\u5b66\u3073\u3001\u591c\u306f\u3057\u3063\u304b\u308a\u3068\u7761\u7720\u3092\u3068\u308a\u307e\u3057\u3087\u3046\u3002<\/span><\/p>\n \u82f1\u8a9e\u529b\u306e\u4f38\u9577\u306b\u3064\u306a\u304c\u308b\u306e\u306f\u3001\u7761\u7720\u3042\u308a\u304d\uff01\u3068\u3044\u3046\u304a\u8a71\u3067\u3057\u305f\u3002<\/span><\/p>\n \u6700\u5f8c\u307e\u3067\u304a\u8aad\u307f\u3044\u305f\u3060\u304d\u3042\u308a\u304c\u3068\u3046\u3054\u3056\u3044\u307e\u3057\u305f\u3002<\/span><\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" \u307f\u306a\u3055\u3093\u3001\u3053\u3093\u306b\u3061\u306f \u301c\u306f\u3058\u3081\u306b\u301c \u82f1\u8a9e\u5b66\u7fd2\u4e2d\u7d1a\u8005\u306e\u7686\u3055\u3093\u306b\u304a\u52e7\u3081\u3057\u305f\u3044\u52c9\u5f37\u6cd5\u306f\u3001\u751f\u306e\u82f1\u8a9e\u306b\u89e6\u308c\u308b\u3001\u82f1\u8a9e\u8a18\u4e8b\u3092\u8aad\u3080\u3053\u3068\u3002 \u82f1\u8a9e\u8a18\u4e8b\u3092\u8aad\u3080\u3053\u3068\u306f\u3001\u82f1\u8a9e\u306e\u8868\u73fe\u3092\u5b66\u7fd2\u3067\u304d\u308b\u3060\u3051\u3067\u306f\u306a\u304f\u3001\u5185\u5bb9\u3092\u81ea\u8eab\u306e\u82f1\u8a9e\u5b66\u7fd2\u306b\u6d3b\u304b\u3059\u3053\u3068\u304c\u3067\u304d\u307e\u3059\u306e\u3067\u3001\u305c\u3072\u6d3b\u7528\u3057\u3066\u307b\u3057\u3044\u52c9\u5f37\u6cd5\u3067\u3059\u3002 \u305d\u3093\u306a\u52c9\u5f37\u3092\u59cb\u3081\u305f\u3044\u65b9\u3078\u3001\u30b7\u30ea\u30fc\u30ba\u3067\u82f1\u8a9e\u8a18\u4e8b\u3092\u3054\u7d39\u4ecb\u3057\u3066\u3044\u307e\u3059\u3002 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\u30bf\u30a4\u30c8\u30eb\uff1a<\/span>Good Sleep for Health \u5065\u5eb7\u306e\u305f\u3081\u306e\u826f\u3044\u7761\u7720<\/span><\/h1>\n
\n<\/span><\/p>\n\u301c\u307e\u3068\u3081\u301c<\/span><\/h2>\n