パソコンやスマートフォンを使うのが一般的になって、生活はどんどん便利に変わったのに、なぜか息苦しくなっているように感じます。便利なツールを使いこなすのではなく、反対に使われていることが多いのではないでしょうか。
今まではなかったカラダの不調を感じるようになったのも、仕事・生活面では手放さすことが出来なくなっている身近な電子機器を使用していることで、感情が左右されたり生活リズムを崩したりと、そのことが要因になっているのかもしれません。
そんなデジタルな生活に付き合っていくには、適度に「デジタル・デトックス」を行いましょう。
少しの時間でも遠ざけることで、生活のリズムが戻ったり、体調が改善されます。
- デジタル・デトックスのすすめ
- そもそも デトックスとは？
- 意識的に習慣づけましょう
- ゆっくり流れる時間を味わう
デジタル・デトックスのすすめ
人はアナログ的な存在なので、デジタル機器に合わせて生きようとすると、心身ともに消耗してしまいます。
日々のストレスが増えていると感じるのなら、デジタル機器から少し距離をおくと、また元気になれます。
私も毎日パソコンに向かって長時間ブログを書いているので、デジタルツールに振り回されないように、時々プチ・デジタル・デトックスをして、人間らしさを忘れないように心がけています。
スマートフォン、電子メディアの健康影響には様々なことが考えられますが、このような事がおきていませんか？
- 年々視力が低下している
- 目が乾く気がするようになった
- 首や肩の痛みが続いている など・・・
デジタル機器で体の異変を感じ始めたら、できるだけツールの便利さを享受する代わりに健康を損ねないよう、付き合い方を考える必用がありますね。
体におきる影響は、次のことがあげられます。
（目）若年性老眼・ドライアイ・眼精疲労など
・目の酷使によるピント調節機能の障害
・瞬きの減少による乾燥
・ブルーライト
＜対策＞
目薬を使用する。
長時間の連続使用をさける。
ブルーライトの刺激を減らす。（眼鏡や液晶用フイルム）
画面の明るさを調整させる。
アイ・ストレッチを行う。
（顔・肩）スマホ顔・巻き肩・ストレートネックなど
・前傾姿勢を長時間、毎日続けることで、首・肩周りの筋肉が常に緊張状態となっている。
＜対策＞
スマホ操作時は、うつむき過ぎないように意識する。（二重あごにならないための予防でもあります）
デスクワークでは椅子の高さを調整し、前かがみ作業にならないように正しい姿勢で座る。
（精神的依存）スマホ依存症
・自分の意志でやめられない。
・食事もトイレもお風呂もジムもベッドもスマホと一緒。
・スマホがないと強烈な不安に襲われる。
・寝る直前、目覚めてすぐスマホチェック等、いつもスマホがオンに。
＜対策＞
仕事用のスマホは、業務時間外は通知をオフにする。
一日の中でスマホを使わない時間を設ける。
就寝時は枕元に置かない。目覚まし時計代わりにしない。
体を動かしたり、五感を刺激する趣味を持つ。
そもそも デトックスとは？
食材として口から摂取しているものや皮膚から吸収されるもの、そしてカラダの中で栄養素が代謝された後に残った老廃物などがあります。
デトックスとはカラダの毒素を取り除く体内浄化、つまり「解毒」という意味です。
一般的に適切な食事で体内に溜まった毒素や老廃物を排出して、心身ともに健康な状態に導くことです。
それに対して、
「デジタルデトックス」とは、スマートフォンやパソコンといったデジタルデバイスから距離を置き、ストレスや疲労をデトックス（排泄）することです。
現代の情報化社会では、生活上、デジタルツールは切ってもきれない存在です。
デジタル機器を使うことで起こりえるカラダの異変から回避するためにも、デトックス（デジタル・デトックス）を心がけなければいけませんね。
意識的に習慣づけましょう
ちょっと意識・行うことで、翌朝の体調も変わってきますし、生活習慣を改善することができます。
・夜〇〇時にはパソコンのスイッチを切る
仕事などで使用している場合は中々難しい面もありますが、パソコンのスイッチを早く切ると、お風呂や寝る時間も早くなります。
睡眠を確保したい場合はとくに、パソコンを切る時間を決めておくといいです。
・スマートフォンの時計を目覚ましに使わない
スマートフォンを買ったばかりの頃、枕もとに置き、毎朝そのアラームで目を覚ましていました。
「タイマーを捨てられていいな」と喜んでいたのですが、スマートフォンを目覚ましに使うのは非常に危険なことに気づきました。
アラームを止めたついでに、他のアプリもさわってしまうからです。
目覚めてすぐに目ににするものが、スマートフォンなんて、まずいよね、と思いました。
・デジタル機器にふれない時間をつくる
昼間パソコンもスマートフォンもさわらない時間を１日、２～３時間はとるようにしています。
「たった２時間？」と思うかもしれませんが、私はパソコンのヘビーユーザーなので、これだけでかなりデトックス効果を感じます。
ポイントは「連続してとる」というところです。
１５分スマホから離れて、スマホをさわり、また１５分スマホから離れる、という方法では、ゆったりと過ごすことができません。
数時間まとめてデジタル機器から離れて、のんびり過ごすことがデトックスにつながります。
スマートフォンは身近に置かないようにしています。
・寝る１時間前は、デジタル機器にいっさい触らない
ブルーライトを発するパソコンやスマートフォンの画面を見ていると、たとえ自分ではリラックスしているつもりでも、脳は寝るモードに切り替わりません。そこで、寝る直前は光を発しているモニターと名のつく物を見つめないようにしています。
たまにやむをえず、寝る直前にパソコンをすることがありますが、そうゆう晩は本当に寝つきがよくありません。
ここで思い出したのが、ガンジーの言葉です。
「 毎晩寝るとき、私は死ぬ。そして翌朝、目覚めるとき生まれ変わる 」
死ぬ直前と、生まれてすぐのタイミングで、せわしなく スマートフォンやパソコンをやりたくないと思うのです。
ゆっくり流れる時間を味わう
カラダと心の健康被害を受けないためには、仕事以外でしたらデジタル機器を使わないではいられない人も、インターネットはやるけど、SNSは使わない、というルールをもうけるといいと思います。
週末にまとめてデトックスをしてもいいでしょう。
たとえパソコンやスマートフォンを使っていても、通知機能をオフすることで、かなり安らかな時間が得られます。
テレビを見すぎている人は、週に１日、２日はテレビを見ない日をつくるといいと思います。
パソコンから離れているあいだ、本を読んだり、散歩をしたり、片づけものをしたり、公園でぼーっとするのもいいですね。
デジタルツールを使わずにいると、時間がとてもゆっくり流れます。たいしてお金をかけず、ゆったり、のんびりとした気分になれますよ。☕
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