『精神科医が教えるくたくたな脳と心の休め方』参考文献一覧

本文で触れたおもな研究・資料です。ページ番号はその内容が出てくる、書籍のページ数を記載しています。

主要な参考資料
睡眠全般（P.34、P.42〜43、P.96〜97、P.102〜123）
厚生労働省．健康づくりのための睡眠ガイド2023．令和6年2月．https://www.mhlw.go.jp/content/001305530.pdf （2026年8月11日確認）
お酒について（P.94〜95、P.108〜109、P.115、P.122）
厚生労働省．健康に配慮した飲酒に関するガイドライン．令和6年2月．掲載ページ https://www.mhlw.go.jp/stf/newpage_37908.html ／本文 https://www.mhlw.go.jp/content/12200000/001223643.pdf （2026年8月11日確認）
相談窓口
厚生労働省．まもろうよこころ．https://www.mhlw.go.jp/mamorouyokokoro/ （2026年8月11日確認）
第1章　現代人は疲れている
P.25（デフォルト・モード・ネットワーク）
Buckner RL, Andrews-Hanna JR, Schacter DL. The brain's default network: anatomy, function, and relevance to disease. Annals of the New York Academy of Sciences. 2008;1124:1-38. https://doi.org/10.1196/annals.1440.011
P.26〜29（Wanting と Liking）
Berridge KC, Robinson TE. Liking, wanting, and the incentive-sensitization theory of addiction. American Psychologist. 2016;71(8):670-679. https://doi.org/10.1037/amp0000059
P.29（Brain Rot）
Oxford University Press. "'Brain rot' named Oxford Word of the Year 2024." 2024年12月2日. https://corp.oup.com/news/brain-rot-named-oxford-word-of-the-year-2024/ （2026年8月11日確認）
P.32（幸福度と年齢）
Blanchflower DG. Is happiness U-shaped everywhere? Age and subjective well-being in 145 countries. Journal of Population Economics. 2021;34(2):575-624. https://doi.org/10.1007/s00148-020-00797-z
P.32（日本・中国・米国の年齢と幸福度）
Oshio T, Shimizutani S. Well-being paradox: comparing the age-happiness relationship across Japan, China, and the US. The Japanese Economic Review. 2024;75(4):547-562. https://doi.org/10.1007/s42973-024-00169-2
P.34（更年期と睡眠・気分）
厚生労働省．健康づくりのための睡眠ガイド2023「妊娠・子育て・更年期と良質な睡眠について」（→「全体にかかわるもの」に掲出）
P.37、P.109〜110、P.122（カフェイン）
European Food Safety Authority. Scientific Opinion on the safety of caffeine. EFSA Journal. 2015;13(5):4102. https://doi.org/10.2903/j.efsa.2015.4102
P.37、P.102（アデノシンと眠気：動物研究）
Porkka-Heiskanen T, Strecker RE, Thakkar M, Bjørkum AA, Greene RW, McCarley RW. Adenosine: a mediator of the sleep-inducing effects of prolonged wakefulness. Science. 1997;276(5316):1265-1268. https://doi.org/10.1126/science.276.5316.1265
P.40、P.99（脳腸相関）
Cryan JF, O'Riordan KJ, Cowan CSM, et al. The microbiota-gut-brain axis. Physiological Reviews. 2019;99(4):1877-2013. https://doi.org/10.1152/physrev.00018.2018
P.42（休日の寝だめ）
厚生労働省．健康づくりのための睡眠ガイド2023「成人版」（→「全体にかかわるもの」に掲出）
P.42〜43、P.118〜121（睡眠の規則性と死亡リスク）
Windred DP, Burns AC, Lane JM, et al. Sleep regularity is a stronger predictor of mortality risk than sleep duration: a prospective cohort study. Sleep. 2024;47(1):zsad253. https://doi.org/10.1093/sleep/zsad253
P.43（ソーシャル・ジェットラグ）
Roenneberg T, Allebrandt KV, Merrow M, Vetter C. Social jetlag and obesity. Current Biology. 2012;22(10):939-943. https://doi.org/10.1016/j.cub.2012.03.038
Arab A, et al. Social jetlag and obesity: a systematic review and meta-analysis. Obesity Reviews. 2024;25(3):e13664. https://doi.org/10.1111/obr.13664
Bouman EJ, et al. The association between social jetlag and parameters of metabolic syndrome and type 2 diabetes: a systematic review and meta-analysis. Journal of Sleep Research. 2023;32(3):e13770. https://doi.org/10.1111/jsr.13770
Gao L, et al. Social jet lag and mental health outcomes: a systematic review and meta-analysis. Acta Psychologica. 2025;259:105419. https://doi.org/10.1016/j.actpsy.2025.105419
P.46（疲れを訴えて受診した人の追跡調査）
White B, Zakkak N, Renzi C, et al. Underlying disease risk among patients with fatigue: a population-based cohort study in primary care. British Journal of General Practice. 2025;75(750):e57-e67. https://doi.org/10.3399/BJGP.2024.0093
P.47（鉄の補充と疲労感）
Vaucher P, Druais PL, Waldvogel S, Favrat B. Effect of iron supplementation on fatigue in nonanemic menstruating women with low ferritin: a randomized controlled trial. CMAJ. 2012;184(11):1247-1254. https://doi.org/10.1503/cmaj.110950
P.47（潜在性甲状腺機能低下症の治療）
Stott DJ, Rodondi N, Kearney PM, et al. Thyroid hormone therapy for older adults with subclinical hypothyroidism. New England Journal of Medicine. 2017;376(26):2534-2544. https://doi.org/10.1056/NEJMoa1603825
P.49（労作後の強い倦怠感）
National Institute for Health and Care Excellence. Myalgic encephalomyelitis (or encephalopathy)/chronic fatigue syndrome: diagnosis and management. NICE guideline NG206. 2021. https://www.nice.org.uk/guidance/ng206 （2026年8月11日確認）
P.49、P.113（女性の睡眠時無呼吸）
Wimms A, Woehrle H, Ketheeswaran S, Ramanan D, Armitstead J. Obstructive sleep apnea in women: specific issues and interventions. BioMed Research International. 2016;2016:1764837. https://doi.org/10.1155/2016/1764837
第2章　まずは今の疲労タイプを知ろう
P.56（「考える」「感じる」「動こうとする」の三分法）
Hilgard ER. The trilogy of mind: cognition, affection, and conation. Journal of the History of the Behavioral Sciences. 1980;16(2):107-117. https://doi.org/10.1002/1520-6696(198004)16%3A2%3C107%3A%3AAID-JHBS2300160202%3E3.0.CO%3B2-Y
P.58（睡眠不足と前頭前野のはたらき）
Krause AJ, Simon EB, Mander BA, et al. The sleep-deprived human brain. Nature Reviews Neuroscience. 2017;18(7):404-418. https://doi.org/10.1038/nrn.2017.55
P.64（慢性的なストレスと扁桃体：動物研究）
Vyas A, Mitra R, Shankaranarayana Rao BS, Chattarji S. Chronic stress induces contrasting patterns of dendritic remodeling in hippocampal and amygdaloid neurons. Journal of Neuroscience. 2002;22(15):6810-6818. https://doi.org/10.1523/JNEUROSCI.22-15-06810.2002
P.65（否定的なＳＮＳコメントと不安・気分）
Ai Y, von Mühlenen A. An experimental online study on the impact of negative social media comments on anxiety and mood. Scientific Reports. 2025;15:26642. https://doi.org/10.1038/s41598-025-10810-8
P.66（バーンアウト）
World Health Organization. Burn-out an "occupational phenomenon": International Classification of Diseases. 2019年5月28日. https://www.who.int/news/item/28-05-2019-burn-out-an-occupational-phenomenon-international-classification-of-diseases （2026年8月11日確認）
P.76〜85（チェックリスト作成の参考にした尺度）
Smets EMA, Garssen B, Bonke B, De Haes JCJM. The Multidimensional Fatigue Inventory (MFI): psychometric qualities of an instrument to assess fatigue. Journal of Psychosomatic Research. 1995;39(3):315-325. https://doi.org/10.1016/0022-3999(94)00125-o
Johansson B, Rönnbäck L. Evaluation of the Mental Fatigue Scale and its relation to cognitive and emotional functioning after traumatic brain injury or stroke. International Journal of Physical Medicine & Rehabilitation. 2014;2:182. https://doi.org/10.4172/2329-9096.1000182
P.88〜91（休むと戻る疲れと、蓄積する疲れ）
Müller T, Klein-Flügge MC, Manohar SG, Husain M, Apps MAJ. Neural and computational mechanisms of momentary fatigue and persistence in effort-based choice. Nature Communications. 2021;12(1):4593. https://doi.org/10.1038/s41467-021-24927-7
Matthews J, Pisauro MA, Jurgelis M, et al. Computational mechanisms underlying the dynamics of physical and cognitive fatigue. Cognition. 2023;240:105603. https://doi.org/10.1016/j.cognition.2023.105603

第3章　脳の疲労を取るための5つの基本
P.94〜95（運動と気分）
厚生労働省．健康づくりのための身体活動・運動ガイド2023．令和6年1月．掲載ページ https://www.mhlw.go.jp/stf/seisakunitsuite/bunya/kenkou_iryou/kenkou/undou/index.html （2026年8月11日確認）
P.96〜97、P.103〜105、P.111（光・温度・音と睡眠環境）
厚生労働省．健康づくりのための睡眠ガイド2023「良質な睡眠のための環境づくりについて」（→「全体にかかわるもの」に掲出）
P.96〜97、P.103、P.106（メラトニンの分泌が始まる時刻）
Burgess HJ, Eastman CI. The dim light melatonin onset following fixed and free sleep schedules. Journal of Sleep Research. 2005;14(3):229-237. https://doi.org/10.1111/j.1365-2869.2005.00470.x
P.98〜99（食事のパターンと気分）
Lassale C, Batty GD, Baghdadli A, et al. Healthy dietary indices and risk of depressive outcomes: a systematic review and meta-analysis of observational studies. Molecular Psychiatry. 2019;24(7):965-986. https://doi.org/10.1038/s41380-018-0237-8
P.98〜99（地中海食、栄養補充と認知機能）
Valls-Pedret C, et al. Mediterranean diet and age-related cognitive decline: a randomized clinical trial. JAMA Internal Medicine. 2015;175(7):1094-1103. https://doi.org/10.1001/jamainternmed.2015.1668
Chew EY, et al. Effect of omega-3 fatty acids, lutein/zeaxanthin, or other nutrient supplementation on cognitive function: the AREDS2 randomized clinical trial. JAMA. 2015;314(8):791-801. https://doi.org/10.1001/jama.2015.9677
P.100〜101（1週間ＳＮＳを休む）
Lambert J, Barnstable G, Minter E, Cooper J, McEwan D. Taking a one-week break from social media improves well-being, depression, and anxiety: a randomized controlled trial. Cyberpsychology, Behavior, and Social Networking. 2022;25(5):287-293. https://doi.org/10.1089/cyber.2021.0324
P.104〜105（冬の室内温度）
World Health Organization. WHO Housing and Health Guidelines. 2018. https://www.who.int/publications/i/item/9789241550376 （2026年8月11日確認）
P.105（就寝前の入浴）
Haghayegh S, Khoshnevis S, Smolensky MH, Diller KR, Castriotta RJ. Before-bedtime passive body heating by warm shower or bath to improve sleep: a systematic review and meta-analysis. Sleep Medicine Reviews. 2019;46:124-135. https://doi.org/10.1016/j.smrv.2019.04.008
P.107〜108（睡眠と記憶・感情の処理）
Diekelmann S, Born J. The memory function of sleep. Nature Reviews Neuroscience. 2010;11(2):114-126. https://doi.org/10.1038/nrn2762
Pesonen AK, Koskinen MK, Vuorenhela N, et al. The effect of REM-sleep disruption on affective processing: a systematic review of human and animal experimental studies. Neuroscience & Biobehavioral Reviews. 2024;162:105714. https://doi.org/10.1016/j.neubiorev.2024.105714
P.108〜109、P.115、P.122（お酒と睡眠）
Gardiner C, Weakley J, Burke LM, et al. The effect of alcohol on subsequent sleep in healthy adults: a systematic review and meta-analysis. Sleep Medicine Reviews. 2025;80:102030. https://doi.org/10.1016/j.smrv.2024.102030
Ebrahim IO, Shapiro CM, Williams AJ, Fenwick PB. Alcohol and sleep I: effects on normal sleep. Alcoholism: Clinical and Experimental Research. 2013;37(4):539-549. https://doi.org/10.1111/acer.12006
P.111〜112、P.114（短い昼寝）
Brooks A, Lack L. A brief afternoon nap following nocturnal sleep restriction: which nap duration is most recuperative? Sleep. 2006;29(6):831-840. https://doi.org/10.1093/sleep/29.6.831
P.112〜113、P.123（睡眠を計測する機器について）
Khosla S, Deak MC, Gault D, et al. Consumer sleep technology: an American Academy of Sleep Medicine position statement. Journal of Clinical Sleep Medicine. 2018;14(5):877-880. https://doi.org/10.5664/jcsm.7128
Lee YJ, Lee JY, Cho JH, Kang YJ, Choi JH. Performance of consumer wrist-worn sleep tracking devices compared to polysomnography: a meta-analysis. Journal of Clinical Sleep Medicine. 2025;21(3):573-582. https://doi.org/10.5664/jcsm.11460
P.113、P.123（数字が気になって眠れなくなる状態）
Baron KG, Abbott S, Jao N, Manalo N, Mullen R. Orthosomnia: are some patients taking the quantified self too far? Journal of Clinical Sleep Medicine. 2017;13(2):351-354. https://doi.org/10.5664/jcsm.6472
P.116〜117（不眠の認知行動療法）
Edinger JD, Arnedt JT, Bertisch SM, et al. Behavioral and psychological treatments for chronic insomnia disorder in adults: an American Academy of Sleep Medicine clinical practice guideline. Journal of Clinical Sleep Medicine. 2021;17(2):255-262. https://doi.org/10.5664/jcsm.8986
P.118〜121（睡眠の規則性と心血管疾患）
Chaput JP, Biswas RK, Ahmadi M, et al. Sleep regularity and major adverse cardiovascular events: a device-based prospective study in 72,269 UK adults. Journal of Epidemiology and Community Health. 2025;79(4):257-264. https://doi.org/10.1136/jech-2024-222795
P.118〜121（睡眠衛生と規則性のレビュー）
Kalkanis A, Lenkens D, Steiropoulos P, Testelmans D. Sleep regularity as an important component of sleep hygiene: a systematic review. Sleep Medicine Reviews. 2025;84:102203. https://doi.org/10.1016/j.smrv.2025.102203
第4章　疲れタイプ別・おすすめアクションとＡＩ活用術
P.131（ＡＩを健康の分野で使うときの考え方）
World Health Organization. Ethics and governance of artificial intelligence for health: guidance on large multi-modal models. 2024. https://www.who.int/publications/i/item/9789240084759 （2026年8月11日確認）
P.133、P.146〜147（感情に名前をつける）
Lieberman MD, Eisenberger NI, Crockett MJ, Tom SM, Pfeifer JH, Way BM. Putting feelings into words: affect labeling disrupts amygdala activity in response to affective stimuli. Psychological Science. 2007;18(5):421-428. https://doi.org/10.1111/j.1467-9280.2007.01916.x
P.140〜141（作業の切り替えにかかるコスト）
Rubinstein JS, Meyer DE, Evans JE. Executive control of cognitive processes in task switching. Journal of Experimental Psychology: Human Perception and Performance. 2001;27(4):763-797. https://doi.org/10.1037/0096-1523.27.4.763
American Psychological Association. "Multitasking: switching costs." 2006年3月20日. https://www.apa.org/topics/research/multitasking （2026年8月11日確認）
P.148〜149（セルフコンパッション）
Neff KD. Self-compassion: an alternative conceptualization of a healthy attitude toward oneself. Self and Identity. 2003;2(2):85-101. https://doi.org/10.1080/15298860309032
P.150〜151（ゆっくりした呼吸と心拍変動）
Laborde S, et al. Effects of voluntary slow breathing on heart rate and heart rate variability: a systematic review and a meta-analysis. Neuroscience & Biobehavioral Reviews. 2022;138:104711. https://doi.org/10.1016/j.neubiorev.2022.104711
P.166〜168（行動活性化）
Richards DA, Ekers D, McMillan D, et al. Cost and outcome of behavioural activation versus cognitive behavioural therapy for depression (COBRA): a randomised, controlled, non-inferiority trial. The Lancet. 2016;388(10047):871-880. https://doi.org/10.1016/S0140-6736(16)31140-0
P.170（トークンエコノミー）
Ivy JW, Meindl JN, Overley E, Robson KM. Token economy: a systematic review of procedural descriptions. Behavior Modification. 2017;41(5):708-737. https://doi.org/10.1177/0145445517699559