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1c:Te7f,　こんにちは、tonaです。睡眠時間は難しい問題ですよね。寝ても寝てもずっと眠いような気がしたりして、私も受験生の当時大変でした。今回は私の睡眠時間について決めていたことを紹介したいと思います。
　

　その前に何時間が適切なのか、という質問にお答えしましょう。人それぞれなので、断言は難しいですが、6〜7時間くらいだと思います。ちなみに私は11時半に寝て、6時に起きるという生活で6時間半睡眠をとっていて、直前期は12時に寝てたので、6時間睡眠でした。ただ、本当に人それぞれで高校同期の中で、9時間睡眠で東大文一に受かってる友人もいれば、3時間睡眠で眠いと思ったことがないとか言って京大医学部に受かった友人もいました。
　結構気持ち次第なところがあるので、やろうと思えば習慣は変えられます。本番のことを想定すると、できる限りやり続ける日とダメになって寝てしまう日があるのは、理想的ではないです。やりたいことがあっても次の日にやるようにする、という習慣を強制的につけた方が良いです。


　さて、話を少し戻します。最初に言ったように昼間なのにも関わらず、眠気に襲われていました。そこで、私はルールを決めていました。昼食後にまず15分寝る、というものです。何かの記事を見て、時間を15分にしました。大事なのは、眠気を感じる前に寝る、ということです。食後は眠くなるものですが、少しやり始めてから寝てしまうと寝る前に集中していない時間を過ごしてしまったことになります。これがもったいないので先に昼寝をします。これでも別の時間で眠いようなら15分か30分と決めてタイマーで起きるように設定していました。


　ご質問からは少しそれますが、大事だと思うので学習計画についても繋がっているので、少し書きます。

　生活習慣を一定にし、休むなど時間を決めておくと、色々考える必要があると気づくはずです。
　まず自分が1日何時間勉強に充てることができるか、それに基づいてどのように1日の勉強計画を立てるか、1週間中納1ヶ月ではどうか、1年間でやらなければいけないことに対して時間が足りるのか、とどんどん考えることが出てきます。ここで初めて、睡眠時間や他の時間が多すぎるから減らそう、という意識に変わります。ここまで詰めて考えていると危機感から眠気が飛ぶようになります。
　少し説明が難しいのですが、普段の生活をなんとなく過ごし、ある時間を勉強しているだけだと、危機感だけある状態で眠くなります。つまり、ぶっちゃけいうと、一定でない生活リズムでもやる事の計画をきちんと立てられるのであれば危機感から目覚めます。ただ、規則正しい生活を基準に考えた方が楽ですし、イレギュラーにも対応できるので、そのように計画を立てることが勧められるのです。


　長くなりましたがここまで読んでいただきありがとうございます。この回答がちゃきさんの今後の勉強の一助となれば幸いです。何か他に聞きたいことなどあればコメントをお書きください。第一志望校合格心より祈っております。1d:Tdd8,まず、質問に対して答えを簡潔に言うと、眠気と疲れがしっかり取れる分だけ睡眠時間を取ることが推奨されます！

人によって個人差はありますが、最低でも6〜7時間ぐらいの睡眠時間はとったほうが良いかと思います。

受験において適切な生活リズムをつくることは、合格を勝ち取る上でとても大切な要素の一つです！

眠気を感じながら長時間勉強をするくらいなら、頭がスッキリした状態で短時間勉強した方が、効率がいいと言っても過言ではないでしょう！

...と言っても、生活リズムをきちんと整えることは簡単そうに見えて案外難しいものですよね😞
不安になってついつい夜更かしをしてしまったり、はたまた朝起きられなかったり、色々な理由はあると思います


そこで、自分に合った生活リズムをつくるために必要なことをいくつかの段階に分けて私なりに紹介したいと思います✨

ステップ① 自分に必要な睡眠時間を把握しよう！

人によって、疲れを取るために必要な睡眠時間は異なります。
長く勉強をしたいからといって、睡眠時間を削ってしまうことは、学習内容を脳に定着させることの妨げになってしまったり、翌日の学習に悪影響をきたしてしまう可能性があります。
大学受験は長期戦ですから、毎日の睡眠の積み重ねが後に積み重なります。
そこでまず、自分に合った睡眠時間を見つけましょう！

ステップ②朝型？夜型？について

人によって、勉強に集中しやすい時間帯があると思います。
ここで私の失敗談を踏まえて説明していこうしようと思います。

高3春
私「家に帰ったらすぐに寝むたくなっちゃうし、早く寝て早く起きてから勉強しようかな！朝方が良いって話も聞くからね！」

計画　就寝20時〜起床3時　　計7時間

「(朝すごい集中できる！！このままいくぞ！)」
↓
↓1週間後
↓
『計画破綻』

ご覧の通り、一切長続きすることなく私の「超早起き大作戦」は幕を閉じました。

極端に生活リズムを変えてしまったことや、私は他の人の睡眠を参考にしたということが、うまく行かなかった原因ですね...

こんな失敗をしないために気をつけてほしいことは次の２つ！

・他の人の真似をしない
→人によって合う合わないは千差万別ですからね‼️

・大幅に生活リズムを変えない
→心機一転、という気持ちも十分わかりますが、私の失敗談のようにならないようにして欲しい気持ちでいっぱいです。


ステップ③ 就寝・起床時刻の固定化

これが、単純に見えて睡眠を取る上でとっても大切なことなんです。受験において健康な身体を維持することは必須事項ですが、この固定化はそれに直結します。

やり残したことがあるから、と言って就寝時刻を遅らせてしまうことなどは極力控えるようにしましょう！


以上、睡眠時間に関する説明でしたが、少しでもお役に立てれば嬉しいです☺️

効率の高い睡眠を習慣にして、合格を掴み取りましょうね！応援しています📣2:["$","main",null,{"className":"px-4 pt-4 pb-4","children":["$","div",null,{"className":"max-w-3xl mx-auto w-full","children":[["$","div",null,{"className":"mb-8","children":["$","$L7",null,{"href":"https://unilink-app.onelink.me/isbO/h6xeh63x?advice=-eP-3GcBTqPwDZPuVMuF","target":"_blank","children":["$","$L8",null,{"src":"/images/web_to_app_banner.jpg","width":3660,"height":1500,"sizes":"100vw","style":{"width":"100%","height":"auto"},"alt":"UniLink WebToAppバナー画像","className":"mb-4 rounded"}]}]}],["$","h1",null,{"className":"text-xl font-semibold mb-2","children":"すぐに眠くなる"}],["$","div",null,{"className":"flex justify-between mb-4","children":[["$","div",null,{"className":"text-left text-xs text-caption","children":["クリップ(",34,") コメント(",1,")"]}],["$","div",null,{"className":"text-right text-xs text-caption","children":"12/24 6:35"}]]}],["$","div",null,{"className":"coach-mark 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mb-1","children":"ご相談いただき、ありがとうございます🙇‼︎\n昼下がりについつい眠くなってしまう気持ちすごい分かります😭‼︎私もよく眠くなってしまいますね💦\n私も昼寝自体は決して悪いことではないとないと思います。ですので、あとは時間をうまくコントロールできれば解決できそうですよね‼︎\n\n個人的には以下の2つが解決策かなと思います。\n\n①睡眠法を駆使して昼以外の時間にも睡眠を分散させて、トータルの睡眠時間を1時間程度に抑える。\n\n・ポイントとしては寝方をいすにもたれる形でやるとマイクロナップという短時間の眠りに変えられることが多いみたいなので、机に伏せないようにすると良い感じがします。短時間の睡眠に関しては中田敦彦さんの下の解説動画が参考になると思いますので、お手隙の際にご覧いただけたら幸いです。\nhttps://youtu.be/7GMORZjMHWw?si=QQo1S3VBQnr-KFhX\n\n②眠くなる時間帯に英文の音読をする\n\n・こちらは①に比べると根本的な解決というよりはテクニックに近いかもしれません。昼の眠くなる時間にいったん自習室を出て、自習室以外のところで英文を音読するという方法です。音読をすると英文をより高いレベルでマスターできますし、声に出すことで眠気も抑える効果があると思います。私も朝寝起きに英文の音読をするのを習慣にして、朝の眠気を吹き飛ばしていました👍‼︎\n\n参考にしていただけたら幸いです🙇‼︎\n早稲田受かってください🙌‼︎\n応援しています📣‼︎"}],["$","div",null,{"className":"flex mb-1","children":[["$","svg",null,{"stroke":"currentColor","fill":"currentColor","strokeWidth":"0","viewBox":"0 0 24 24","className":"text-subPrimary mr-1","children":["$undefined",[["$","path","0",{"fill":"none","d":"M0 0h24v24H0V0z","children":[]}],["$","path","1",{"d":"M12 6c1.1 0 2 .9 2 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"睡眠時間"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"睡眠時間を削ってまで勉強してはいけません。\n人間は睡眠時間中で勉強していると言っても相違ないので。\n\n逆に起きている間、そして勉強している間の時間効率を考えたほうが得策です。\n\n私の場合、自分を勉強にコンバートさせていくというよりは、勉強を自分にコンバートさせていくことの方が重要だと思いました。\n\n\n朝の方はあまり覚える系の物はやめて、逆に頭を使わない系の物をしていました（単語シートの作成、日本史の演習（アウトプット））\n\n午後には普通に演習（国語、英語\n）\nそして1日の後半に暗記系の物を多くしました（朝の演習で間違ったもの、英単語、古文単語）\n\n\nあまり慣れないことをすると、逆効果なので、なるべく自分に近い勉強を心がけるといいと思います。"}],["$","div",null,{"className":"flex mb-1","children":[["$","svg",null,{"stroke":"currentColor","fill":"currentColor","strokeWidth":"0","viewBox":"0 0 24 24","className":"text-subPrimary mr-1","children":["$undefined",[["$","path","0",{"fill":"none","d":"M0 0h24v24H0V0z","children":[]}],["$","path","1",{"d":"M12 6c1.1 0 2 .9 2 2s-.9 2-2 2-2-.9-2-2 .9-2 2-2m0 10c2.7 0 5.8 1.29 6 2H6c.23-.72 3.31-2 6-2m0-12C9.79 4 8 5.79 8 8s1.79 4 4 4 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"睡眠時間が長すぎることについて"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"当たり前の話ですが、睡眠時間には個人差があります。\n\n自分にとって必要最低限の睡眠時間まで削った勉強は逆に能率を落とすだけです。\n\nセンター直前だからこそ、規則正しくしっかりと睡眠を取るべきなのではないでしょうか？本番でしっかりと覚醒しているためにも。\n\n起きようと思って何回も目を覚ましている結果、眠りが浅くなってさらに睡眠時間が長くなる負のスパイラルに陥っているのではないでしょうか？\n\n自分が昼寝をせずに済む最低限の時間を見極め、それ以上の分は勉強の効率と、無駄なスキマ時間を減らすことで補いましょう。\n\n大切なことなのでもう一度言いますが、本番前だからこそ、規則正しくしっかり(短過ぎず長すぎす)寝ましょう。\n\nあと1週間、応援しています。"}],["$","div",null,{"className":"flex mb-1","children":[["$","svg",null,{"stroke":"currentColor","fill":"currentColor","strokeWidth":"0","viewBox":"0 0 24 24","className":"text-subPrimary mr-1","children":["$undefined",[["$","path","0",{"fill":"none","d":"M0 0h24v24H0V0z","children":[]}],["$","path","1",{"d":"M12 6c1.1 0 2 .9 2 2s-.9 2-2 2-2-.9-2-2 .9-2 2-2m0 10c2.7 0 5.8 1.29 6 2H6c.23-.72 3.31-2 6-2m0-12C9.79 4 8 5.79 8 8s1.79 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mb-1","children":"自分が夜型になってしまった時に朝型に戻す究極の方法を伝授します。\n\n今の生活だと6:00くらいに起きて、勉強しながら仮眠を1.5hとって24:00に寝ている状態だと思います。\n\nここから一気に超朝型に変えます。\n\n1日だけ覚悟を決める日を作りましょう。カフェインでも運動でもなんでも良いので昼寝を絶対にしない日を作ります。起きる時間はいつもより少し早めに5:30とかにしておきましょうか。\n\n5:30に起きて30分ほどは身体を起こすことに全力を尽くしてください。散歩かランニングをしながら単語や一問一答をしましょう。そこからはカフェインを取って体を起こしてください。(カフェインアレルギーには気をつけてください)\nどう頑張っても昼過ぎには死ぬほどの睡魔に陥ると思います。おそらく解説を読んでしまった瞬間には爆睡してしまうので常に頭を働かせ、問題を解くことに従事してください。全く寝ないままここまで来ることができたら夕飯を食べ、風呂を終えた1時間後くらいには気絶するように寝入ると思います。おそらく21:00〜22:00でしょうか。その時は素直に寝ましょう。\n\nこれをすると次の日4〜5時くらいに勝手に目が覚めます。それもとても楽に起きられますし、昼寝も今までよりしたい気持ちが少なくなるはずです。\n\n一日耐える根気が必要ですし、受験に向けて余裕があるようでしたらそこまでの底力は出にくいかも知れないので少しずつ習慣を変えていく方法を取るのも良いかも知れません。\n\n私の場合は夜型なので3時や4時寝になることが多いのですが、その場合は逆に一日徹夜してしまって、次の日の21時に就寝して朝型に戻しています。これをした次の日は5時くらいには目がぱっちりですね✌️それの擬似体験のようなものなので合う合わないはあると思いますがよかったら試してみてください。"}],["$","div",null,{"className":"flex mb-1","children":[["$","svg",null,{"stroke":"currentColor","fill":"currentColor","strokeWidth":"0","viewBox":"0 0 24 24","className":"text-subPrimary 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"勉強時間"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"わかるわかる。痛いほどわかる。笑\nどれだけやってもやっても追いつく気がしない志望校。どれだけやっても知識が入ってる気がしない。ザルで水をすくってるかのような感覚になりますよね。\nそういう風に不安になるのは受かりたいって気持ちが強いから。今まで必死に頑張ってきたからです。\n試験前日までは、折れてしまわない程度にそのような気持ちでもいいのでは無いでしょうか。まだまだやらなきゃ、まだやれる。って気持ちは一つのいい意味での危機感になるでしょう。\nそして、試験前日当日は今までやってきたことへ自信を持って自分の努力を信じて臨みましょう！\n\nそして、勉強時間ですが。\n私も朝に始めて夜10時まで自習室にこもり、そのあと家に帰ってからはほとんど勉強はしませんでした。単語を見て、音読して、くらいでしたね。\nこれからの時期は特に夜に勉強時間を伸ばすことはやめてください。そのぶん朝早く起きてやりましょう。\nメリハリが大切です。 夜やらない代わり、机についている時間は誰よりも集中してやるという意識でいきましょう！！！\n\n健闘を祈っています。"}],["$","div",null,{"className":"flex mb-1","children":[["$","svg",null,{"stroke":"currentColor","fill":"currentColor","strokeWidth":"0","viewBox":"0 0 24 24","className":"text-subPrimary mr-1","children":["$undefined",[["$","path","0",{"fill":"none","d":"M0 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"最近めちゃくちゃ眠いです"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"最近始めた21時-4時睡眠の生活を安定させるまでは、眠くなってしまうのは仕方ないのかもしれません。\n人間の習慣が定着するまでは、しばらく時間がかかります。人によりますが、1ヶ月以上はかかるとよく言われます。それまでは、定着を待つしかないかもしません。\nすでに習慣化してもおかしくない時期に来ているのであれば、私が睡眠に関してしていたことをいくつか書いておくのでよろしければ試してみてください。\n1、目覚ましアプリの導入\nレム睡眠、ノンレム睡眠の周期に合わせて起こしてくれるアプリです。いくつかありますが、私はsleep meisterというアプリを導入しました。お気に入りの曲を目覚ましの曲にできるし、朝スッキリ起きられます。\n2、朝シャン\nちょっと刺激を与えてみようと思い、朝シャンを取り入れた時期があります。夜はお風呂に入ると眠くなりますが、朝はスッキリしてある程度効果はあったように思います。でも、音といい水道代といいデメリットもあるので状況に合わせてですね。\n3、立って勉強\nもう面倒になって立って勉強してみたりもしました。\n4、記録つけ\n自分に正直に勉強記録をつけました。そうなると、勉強せず寝ている自分が浮き彫りになり、嫌な気持ちになります。その気持ちをバネにして勉強に移る、ということもしました。\n5、コーヒー\nコーヒーが好きだったのでドリップコーヒーをよく飲みました。おしゃれだから気分も上がるし、カフェインで眠気も覚めます。\n\n以上です。参考になれば嬉しいです。\n頑張ってください💪"}],["$","div",null,{"className":"flex 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