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16:Tbd5,自分は高2の10月から朝4時起き生活を始めて、受験間近まで継続できました。その経験を生かして回答させていただきます。


どうすれば起きれますかという質問ですが、この回答を見てくれている他の受験生のために、まずは朝方のメリットについて話します。


一つ目は寝る時間と起きる時間が安定するということです。そうなることで、眠りにつきやすく、起きやすくなるので、睡眠の質が上がります。睡眠の質は日中の集中力におおきな影響があるので、大事ということは言うまでもありません。



二つ目は余計な時間が減るということです。夜なかなか勉強始める気になれなくて、youtube などをなかなか抜け出せなくなるということが多くの方は経験したことがあると思います。それを夜早く寝るとyoutube 見始める時間もないので、時間の浪費を防げます。ある研究で、夜よりも早朝の方が合理的な判断ができることは証明されています。



三つ目はたとえ勉強していなくても親からガミガミ言われないことです。夜中勉強してなかったら、早く勉強しなさいと怒られる方もいると思います。しかし朝だと親が起きてないので、親に叱られません。


四つ目は午前中は夕方や、夜と比べて集中力が高い傾向にあります。これを利用して、夜は簡単な単語帳などをやって、朝は難しい数学などをやるのがおすすめです。


あとは受験前夜何時に寝るかを考えたとき、9時10時くらいだと思うのですが、直前まで0時くらいまで勉強してた人が当日だけ9時に寝れると思いますか？寝れないのが余計緊張して寝れなくなるのが目に浮かびますよね笑笑


というように数えきれないくらい朝方にはメリットがあるので、是非調べてみて、実践してみてください。


お待たせしてすみません笑
ここから自分が実践していた方法をいくつか紹介します。というのも自分もなかなか起きれずにいろんな工夫を実行していたからです笑

1、アラームを歩かないと届かない位置におき、止めた後の一連の流れを決めておく。
例えば、止める→顔洗う→ベランダに出る
のように止めたあとすぐにベットに戻らないルーティーンを作る

2、起きたらすぐ目が覚める系のガムを噛む


3、起きたらすぐ、ベットメイキングする


4、テンション上がる音楽をイヤホンでかける


5、アイスを食べる


などです。説明は省略しますね。多分わかると思うので。
こんな感じでどうでしょうか。多くの人の受験が上手くいくことを願っています。
ありがとうございました！1d:Td27,質問者さん　こんにちは

朝、せっかく目を覚ましたのに二度寝してしまい
起きられないということは、私もありました。

しかし、おうち時間が多い中、
家での生産性アップを図り試行錯誤しました。

今回は、私なりのオススメ朝起きられるルーティンを紹介したいと思います！


⚠︎時間がない時は③だけ見てください。


______________________________

【MUJI流！朝活ルーティン】

①朝活は夜から始まる

②スマホに触れないだけ、が難しい

③カーテンを開けて、ベッドを畳む

④まとめ
______________________________



①朝活は夜から始まる

より良い朝は、より良い夜の過ごし方で決まります。
朝、気持ちよく起きるために夜の習慣を作りましょう。


▶︎夜の習慣

・お風呂に入るのは寝る2時間前

・眠る前に強い光を浴びない

・ベッドにスマホを持ち込まない

・スマホは電源オフ&手の届かないところ

・読書をする（20分ほど）


夜の寝付きの良さが深い眠りに繋がります。
朝の目覚めを良くするためにも
夜のルーティンを確立しましょう。



②スマホに触れないだけ、が難しい

朝、1番にやることは何ですか？
布団の中でスマホをぽちぽち…。

眠る前、最後にやるのは何ですか？
布団の中でスマホをぽちぽち…。

スマホの光は目を覚まさせ、
脳が覚醒し深い眠りを阻害します。
浅い眠りは朝の目覚めを悪くさせます。

質問者さんが、朝、起きられない要因に「スマホ時間」があるなら早急に改善しましょう！

しかし、スマホに触れないというのが難しいですよね。


なので、強制的にスマホの電源切り
手の届かないところに置いておきましょう。

受験生の間だけでいいから、スマホと距離を置こう。
1年でいいんだから。



③カーテンを開けて、ベッドを畳む

最後に、朝目が覚めたらやることに
カーテンを開けて、ベッドを畳む
を追加しましょう。

これが出来てればこんな質問しないよ
と思ってるかもしれません。


しかし、私がここで強調したいのは

「明日は○時に起きて、カーテンを開けてベッドを畳もう」


と、寝る前に意識するかことが重要なのです！


研究では、『自然覚醒』と呼ばれているもので
これを意識することで
朝、自然と目が覚めるのです！

ただ！！寝る前に！！考えるだけで！！朝起きられる！！


と、私も実践して驚きました。

是非、今日から実践してみてください(^^)




④まとめ

より良い睡眠は、良い習慣から！



質問者さんは、ちゃんと早い時間に寝ていて
とても良いと思う。

じゃあ、最後に
良質な睡眠がとれているか、
私からも質問していい？

✔︎起床時間は何時かな？
✔︎スマホは寝る前に触ってないかな？

教えなくてもいいから、
ちょっと自分で自分の生活を見直してみてね。

応援しています(^^)
頑張って！


MUJI



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manu.comでも！\n"}]}],["$","div",null,{"children":["$","$L7",null,{"href":"https://ck.jp.ap.valuecommerce.com/servlet/referral?sid=3364577&pid=884970531&vc_url=http%3A%2F%2Fshingakunet.com%2F%3Fvos%3Dnrmnvccp0000100","rel":"nofollow","target":"_blank","children":["$","$L8",null,{"src":"/images/document_request_banner.jpg","width":3660,"height":1500,"sizes":"100vw","style":{"width":"100%","height":"auto"},"alt":"UniLink パンフレットバナー画像","className":"mt-4 rounded"}]}]}],["$","div",null,{"className":"pt-4","children":["$","$L18",null,{"id":"adsbygoogle-init-under-advice"}]}]]}],["$","div",null,{"className":"flex justify-between","children":[["$","h1",null,{"className":"text-xl font-semibold","children":["コメント(",3,")"]}],["$","$L19",null,{"adviceId":"0TiVDG4BTqPwDZPuxtUv"}]]}],["$","div",null,{"className":"mb-8","children":["$","div",null,{"className":"divide-y","children":[["$","div",null,{"className":"flex 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py-4","children":[["$","div",null,{"className":"mr-2","children":["$","$L1a",null,{"avatarUrl":"https://firebasestorage.googleapis.com/v0/b/unilink-48e75.appspot.com/o/images%2Fs_2DBA0D878FA64A5D8ACC9BF56700B002.jpg?alt=media&token=a556989a-3120-4b84-8170-0c3274c270cc","contributorName":"しょう","adviceId":"0TiVDG4BTqPwDZPuxtUv"}]}],["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"flex justify-between","children":[["$","div",null,{"className":"mb-2","children":["$","$L1b",null,{"contributorName":"しょう","adviceId":"0TiVDG4BTqPwDZPuxtUv"}]}],["$","div",null,{"className":"text-xs text-caption","children":"5/22 23:25"}]]}],["$","div",null,{"className":"text-xs whitespace-pre-wrap","children":"では、春海さんは何時に寝て4時に起きていたのですか？"}]]}]]}]]}]}],["$","h1",null,{"className":"text-xl font-semibold","children":"よく一緒に読まれている人気の回答"}],["$","div",null,{"className":"mb-8","children":["$","div",null,{"className":"divide-y","children":[["$","div",null,{"children":["$","$L7",null,{"href":"/advice/YeMhlgqFpynsEglPdQl8","children":["$","div",null,{"className":"flex items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"朝起きれない"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"受験経験お疲れ様です！朝はつらいですよね。私も受験生のときは朝早起きすることには苦労していました。\n\nまず、適切な睡眠時間が確保出来ているかということが大切です。目安としては最低限7時間は欲しいところです。受験生で睡眠時間を長くとるということは少し不安かもしれませんが、起きている時間に眠らず集中して勉強することが最も効率的であると思います。\n\nそして、睡眠時間がきちんと確保されていても朝起きれないのであれば、就寝時間と起床時間を固定して習慣化することが大切です。特に就寝時刻は日にちごとに変化しやすいと思いますが、寝る時間と起きる時間を固定することで、自然と朝起きれるようになります。\n\nしかし、それでも眠たいものは眠たいですよね。そのためこれらを実践した上で、ベッドから起き上がって勉強を始めるために私が実践してたことは、友達と朝通話をするなどして目を覚ますということでした。\n\nその時重要なのはお互いに雑談はしないと決めておくことです。受験に対して真剣な友達とそのように約束をしておくことで、朝決まって起きられると思います。\n\nまた、他にも目覚まし時計をとても音量の大きいものにかえて、ベッドから離して置くという方法もあります。そうすることで強制的にベッドから起きることが出来ます。そして、そのまま朝食を食べてから勉強をすれば、目は覚めるでしょう。\n\nちなみにエナジードリンクはオススメしません。原理的に目は覚めますが、慣れると効かなくなりますし、習慣的に使用すると体にも良くないです。\n\n以上をまとめると、\n1.睡眠時間をきちんと確保する\n2.睡眠に関するスケジュールを決める\n3.友達に協力してもらう\nまたは\n4.目覚まし時計をベッドから離す\nを行ってみてはどうでしょうか？\n\n朝早起きすることは大変ですが、工夫次第で誰でも出来るようになると思います。しかしながら、どれだけ朝に強い人でも勉強のために起きられない日はあります。あまり気負わないことも大切です。受験経験頑張ってください！合格をお祈りしています✨"}],["$","div",null,{"className":"flex 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"朝方にするには"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"こんにちは！\n朝型、夜型のどちらがいいかについては個人によって違うと思います。自分も朝型にした方がいいと言われて何度か試しましたが結局起きれなかったり、起きれても気がつくと眠りについていたりと、自分には合いませんでした。\n自分はどちらかというと夜型だったのですが、ここで大切にしてほしいことは睡眠時間を削らないことです。\n少し話が逸れますが、朝早く起きるにはどうすれば？や、夜眠くならないようにするためには？？などといった質問を最近よく見かけますが、睡眠時間を削って勉強したところで、日中の勉強の効率が確実に下がるだけですので、眠くなったら寝ることをおすすめします。\nただ、高1、高2だと部活や学校の活動などで学習に時間が取れなかったり、どうしても睡眠時間を削らなければいけないときもあると思います。(自分がそうでした。)\nそういった時にやっていたのが、朝勉強するのであれば、絶対にやらないといけない提出物や宿題をあえてやらずに寝て、朝やらないと終わってしまうという状況を作ってました。そうすれば寝たくてもプレッシャーから目が覚めます。\nまた朝起きたら勉強以外の朝食、用意などを全て早急に済ませ、学校に早く登校して勉強をしたこともあります。\nこうすることで眠くても、登校するのに歩いたり自転車をこいだりすることで少しは目を覚ませると思います。\nあとは絶対に届かない場所に目覚ましを置く、複数の目覚ましをセットするなど、意思が弱くても絶対に起きれるような状況を頑張って作ってみると良いと思います。\n頑張ってくださいー\n長々と失礼しました〜"}],["$","div",null,{"className":"flex 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"朝起きれない"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"目覚ましかけても二度寝しますよね。強い意志とか無駄です。自分も全く同じだったのでわかりますよ！\n\n結論から言いますと、寝て良いです。\nどうしても早く起きなければならないなら朝どうにか起きれるくらいの時間に寝ればいいんです。\n朝早く起きて、夜までずっと勉強して、また朝早く勉強。そんなの普通に考えて無理です。\n僕は自慢にはなりませんが自分が凡人以下ということをとてもよく理解しており、睡眠時間6時間で朝からやる気が出るわけがない、授業も眠らず受けれるわけがないことを分かっていました。\nなので7時間半以上は睡眠を取り、授業や昼間の自習の時間は大抵寝ませんでした。\n昼の集中力はかなり高かったと思います。\n次の日が休日の時は勉強夜集中力きれるまでしっかり勉強して、レム睡眠計算して目覚ましかければスッキリ起きれる。\nそれ以外の日は早めに寝る。こんな感じです。\n\n朝辛いのはほとんどの受験生の悩みです。\nというか大体受験生の悩みは共通してます。\n自分で考えて色々試すのもありなのでやってみてください。上のはあくまで自分がやってたことで、身体に関しては人それぞれです。\n\n心から応援しています。早稲田は確実に楽しいですよ、頑張れ！！絶対合格！！\n\nあ、役に立ったと思ったらclip嬉しい！"}],["$","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":[["$","div",null,{"className":"mb-1","children":"朝早く起きたい"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"東京大学に所属している者です。\n\n適切な睡眠時間は人それぞれなので、一概に｢〇時に寝て〇時に起きましょう｣とは言えませんが、個人的には以下の3つの条件のどちらにも当てはまらないようにすることをおすすめします。\n\n①朝7時までに起きられない\n②午前中に寝ることが習慣になる\n③日中常に眠く勉強に集中できない\n\n①と②に当てはまらない方がいい理由は、ほぼ全ての受験本番は朝始まることです。朝の9時から12時に頭がフル回転できていない状態が習慣になってしまうと、本番に悪影響が出る可能性があるので避けるべきだと言えます。特に夜更かしは余程のことがない限り厳禁です。\n③に当てはまらない方がいい理由は言うまでもないとは思いますが、意外と陥りやすいので危険です。なお、20分程度の昼寝は勉強の効率を高める効果があるのでおすすめです。\n\n質問者さんの場合であれば、そもそもの就寝時間が遅いから朝になっても眠いのかもしれません。まずは寝る時間を早めることをオススメします。\n\nまた、朝目覚められたら勇気を出して布団をはだけさせるのも二度寝を防ぐ有効な方法です。寒くて起きられないということは、起きてしまえば寒くて眠れないということでもあるので、環境を上手く使いこなしていければより良いのかなと思います。\n\n少しでも参考になれば幸いです。\n\nP.S.\n\nちなみに自分はロングスリーパー気味で最低でも7時間寝ないと勉強に支障をきたすタイプだったので、基本的には23時就寝6時起床昼寝20分という生活でした。"}],["$","div",null,{"className":"flex 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"目覚ましが聞こえない-夜型-"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"おう。任せろ。\n\n夜眠くならんのか？？\nならないなら運動。肉食う。\n運動→言わずもがな、疲れたら眠くなる\n肉→眠気を誘発するホルモン、セロトニンの元はタンパク質。タンパク質多めの食事を意識しよう。\nちょうどええな、夜ごはん食べないでサラダとタンパク質を食べればダイエットにもなるし！\n\n今寝てる時間は何時ですか？？\n1時に寝てる人がいきなり10時に寝れるわけありません。\n1時に寝てるなら、次は12:45分。次は12:30と、少しずつ体を慣らしてください。あなたはロボットではありません。\nまぁもう一つ凄いのがあるけど、それ聞きたかったらメッセージください笑\n睡眠は1.5時間のサイクルがあります。寝る時間を1.5時間感覚で考えてください。6時間、7.5時間眠るのが妥当でしょう。それに合わせて目覚ましかけると、起きやすくなるよ。\nとりあえず、早く寝れば早く起きれるのです。自然と。\n睡眠が勉強に大きく影響するのを知ってることは素晴らしいと思います！！\n細かいとこだけど、効果は絶大だから頑張れ！！！\n応援してます！！"}],["$","div",null,{"className":"flex mb-1","children":[["$","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":"生活習慣"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"高1ならあまり気にせず自由にやっていくほうがいいと思います。\nとにかくプレッシャーをいまはおわないように少しずつ夜型でも勉強をしましょう。\n高3夏辺りから生活習慣を意識できるといいですね。\nできるだけ早くその日の復習を終わらせて寝て、早めに起きてそれから目覚ましがてら少し数学や理科の計算問題などをやるとそのまま勉強のスイッチが入っていいと思います。\nまた、ただ漠然と早く寝るといいましたがそのために、（塾、部活等で）遅くなって帰ってきたら先にお風呂にはいることをおすすめします。これは医学的にもわかっていてお風呂後一定時間は寝付きが悪いそうです。また朝風呂も目覚ましになりいいと思います。\n一応質問に答える形として私は塾から帰ってきて10時頃だったのでそのままお風呂に入りご飯をたべ、そのまま寝てましたね（笑）受験が近づいてくると嫌でもプレッシャーで起きるようになりました。なのでいまはあまり考えずとにかく勉強の手順などに目を向けて頑張ってくださいね♪"}],["$","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 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"睡魔に勝ちたい"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"睡魔はやる気の問題じゃないですよ\n私が実践してる方法をお伝えします\n\nそもそも生活を見直してみましょう。10：30に眠くなってしまう、朝起きれないとおっしゃっていますが、睡眠時間はどのくらい確保できていますか？\n6時間を切るような計画は、やめたほうがいいと思いますし、それで起きれないのも仕方ありません\n\n①睡眠の質高める作戦\n私は寝つきが悪かったり睡眠の質が悪いように感じていました。どうやったら質が良くなるのかなーと色々調べて、睡眠導入音を使ってみることにしました\nMeditoneというアプリがあるのですが、この音をじーーっと聞いてると眠くなるんです。しかも目覚めもぱっちりするようになりました。以前ほど朝がつらくないですし、睡眠の質が良くなったと感じています\n\n②朝のご褒美作戦\n前日の夜、明日早起きできたら〇〇食べるぞ、みたいな感じでご褒美を決めます\n「早く起きて学校に行って勉強をする、起きれたらメルティーキスを買うぞ」って感じです\nご褒美を楽しみにできると、成功しました\n\n③1週間でご褒美作戦\n1日ごとの短いスパンのご褒美ではなくて、1週間できたら日曜は〇〇する！というものです\n映画を見る、とかで使ってましたね\n\n④とりあえず遊ぶ作戦\n朝起きて、すぐ勉強するのではなく、まずはドラマ見たりマンガ読んだりします。もちろん時間は決めておきますが、やっぱり朝起きてすぐ勉強しなきゃ行けないというモチベーションだと二度寝してしまうので、起きるためのエサには有効でした\n\n⑤お散歩作戦\n目覚ましでも、両親に起こしてもらうでもいいのでなんとか起きます。そして何も考えず外に出て少し歩きます\n（５分くらいで十分）。そうするとかなり目が覚めて二度寝防止になりました\n\n他の人に役立つかはわかりませんが、私がやってみたもので成功したものです。睡魔に勝てないのなら寝てから頑張ろうということで、朝起きるアドバイスでした！\n"}],["$","div",null,{"className":"flex 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