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1a: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。1b:T13db,参考程度に、自分の受験生の頃の生活(何もない日の休日)を軽く解説しながら簡単に紹介します。
まず、前提としてとても大切になるのは、よく言われることですが、勉強は量ではなく質だと思っています。ただ最初から質を高めるのは難しいので、最初は量をたくさんこなして徐々に質を上げていけば良いと思います。つまり、時間はたくさんかかったけど得られたものが少ないなんてことにならないようにしましょう。それを意識して勉強してみてください。

起床:6:00-6:30 就寝:22:30-23:00
やはり、早寝早起きはとても大切だと実感しました。大体7〜8時間くらい寝れば(個人差はあると思いますが)日中に眠くなることも頻繁ではなくなり、勉強に集中できます。自分の友達に24時を越える時間(2時とか)に寝て起きるのが9時,10時などという生活を送っている人が多々いましたが、そのような人たちは実際に日中は眠そうで授業や自習のときも眠そうにしていて、(もちろん自分が良い時間からそれでもいいですが)効率が悪いだろうなと感じました。まぁこればかりは人によって違うので、自分の体と相談して決めるといいと思います。

次に、時間別にどのような勉強をすれば効率が良いかを紹介します。
まず朝は「前日の復習」をしましょう。といっても、実際自分は受験生のころにこれをきちんとできていたわけではありませんでした。ただ、やはり前日の復習を次の日にやるかやらないかではかなりの差が出ます。ですので、反面教師としてみなさんには朝のはじめの勉強として前日の復習をおすすめします。
前日の復習を終えたら、大体9時〜12時頃にかけて、英語の長文や数学など少し重たいものに取り組みます。この時間帯は他の時間帯に比べると勉強がはかどりやすく感じ、少し自分に負荷をかける勉強がおすすめです。
お昼ご飯を挟んで午後は、暗記ものを中心に取り組みましょう。自分はお昼ご飯を食べて少しすると段々と眠気が襲ってきました。ですので、この時間帯に重い勉強をするのは賢明な判断とは言い難いです。もちろん、全然元気でなんでもできる！というような時には重めの勉強をしても良いと思います。
夜は1日の簡単な復習と、英単語などの簡単な暗記をするとよいです。実感として、これも良く言われていることですが、寝る前に暗記したものはしっかりと次の日の朝には記憶されています。例えばどうしても覚えられなかったproclaimという単語を夜に覚えると、翌朝にはしっかりと「宣言する」と言えるようになっていました。

休憩の取り方は、これも自分のペースがあると思いますが、〇〇分で〇〇分休憩というスタイルが良いと思います。例えば、英語の長文を60分解いたり音読したりして、10分休憩、また次の60分で数学を解いて10分休憩というような感じでやると良いです。自分の場合はタイマーを使って「あと〇〇分しかない！集中しなきゃ！」という効果を使って勉強していました。時間が減っていくのをみると焦ってより集中することができることもあるので、タイマー使って勉強というのはかなりおすすめです。
ご飯前やお風呂後の時間は基本的にフリータイムにしていました。特に夜の食事のあと、風呂の後は自分のフリータイムにして好きなことをする事で、勉強に囚われすぎることが少し軽減されるので良いなと思いました。ただし、この時間でも勉強をしている受験生は勉強しているので、少し自分の時間を作ったらきちんと勉強して寝ると良いと思います。
勉強する時間が足りない！と思うことも出てくると思いますが、そういう場合はとにかく時間の使い方に無駄がないかを紙に書き出してでもいいから調べてみてください。意外と朝起きてからや、昼ごはんを食べた後、移動中など勉強できていない時間はあるのではないでしょうか？自分も受験生のころに勉強している時間が少なく感じて、色々と書き出してみて改善したら1時30分くらい勉強時間は伸びました。たださっきも言ったように、勉強時間が長ければよいというわけでもないので、質も意識しながら勉強してみてください！
長くなりましたが以上です。また何かあればメッセージやコメントで対応します。
頑張ってください！！1c: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":[["$","div",null,{"className":"mb-8","children":["$","$L7",null,{"href":"https://unilink-app.onelink.me/isbO/h6xeh63x?advice=2UsITXQBTqPwDZPusUHh","target":"_blank","children":["$","$L8",null,{"src":"/images/web_to_app_banner.jpg","width":3660,"height":1500,"sizes":"100vw","style":{"width":"100%","height":"auto"},"alt":"UniLink WebToAppバナー画像","className":"mb-4 rounded"}]}]}],["$","h1",null,{"className":"text-xl font-semibold mb-2","children":"一日の勉強時間と睡眠時間"}],["$","div",null,{"className":"flex justify-between mb-4","children":[["$","div",null,{"className":"text-left text-xs text-caption","children":["クリップ(",10,") コメント(",0,")"]}],["$","div",null,{"className":"text-right text-xs text-caption","children":"9/2 4:17"}]]}],["$","div",null,{"className":"coach-mark 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text-caption line-clamp-2 mb-1","children":"こんにちは！\n睡眠と勉強って切っても切り離せないですよね、、\n結論から言うと、昼眠くならない睡眠時間を取るべきだと考えています！\n\n本当に人によるところが大きいと思います。\n私の場合は、睡眠を削るとその日勉強したことが頭に入っていないことと昼間眠たいことに気づいたので、高校3年生でも8時間は寝るようにしてました(23:30~7:30)。\n\n睡眠時間をとると勉強時間が少なくなって成績が上がらないのではないかと考えるかもしれませんが、勉強は(量)×(質)で決まると言われており、少ない時間でも効率を上げれば同じだけの勉強量が維持できると思います。(手っ取り早く量を増やすには時間を増やすのが簡単ではありますが)\n\nプラスして寝る直前に暗記系科目をやると寝ている間に脳内が整理されて長期記憶しやすくなるという利点もあります！\n\n休日に関しては、平日と同じ時間に起きるのが理想ではあります。(ルーティン化した方が体への負担が少ないです。)逆に休日それだけ寝てしまうということはやはり睡眠時間が足りていないのかなと考えてしまいます。\n\n長々と書いてきましたが、もっと睡眠時間を増やしたいという気持ちを持ってこの質問をしてくれたのではないでしょうか？(違っていたらこめんなさい。)\n\n日中眠くなってしまっている点で、質問者さんはそこまでショートスリーパーではないと考えています。\n6時間以上寝ると頭が痛くなるということですが、例えば起きる時勢い良く起きたりしてませんか？睡眠状態から一気に覚醒すると血液が急に流れ始め、片頭痛をおこす可能性があります。また睡眠時の姿勢が悪いと首や肩に負担がかかって頭痛をおこす可能性もあります。\n\n今の睡眠時間で疲れは取れていますか？取れていないなら勉強時間が…とそこまで気にせず睡眠を取って良いと思います！\n正直周りの賢い人達は毎日8時間寝てました。\n7時間半は睡眠を取ることをオススメします！\nぜひたくさん実験してみてください。\n\nまだまだ受験勉強は続きます。\n体調を崩さないような生活習慣をルーティン化してほしいなと思います。\n応援しています。頑張ってください！！"}],["$","div",null,{"className":"flex 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mb-1","children":"受験生の時は平日６時間、土日１０時間くらい勉強していました。理想は平日７時間、土日１４時間でしたが、長時間勉強しているとどうしても集中力が続かず、ロングスリーパーだったこともあり、なかなか勉強時間は増えなかったので「起きている時間なるべく勉強する」ことを意識して最終的にこの数字に落ち着きました。\n\nスケジュールとしては、\n＜平日＞\n6：10　起床\n6：30　家を出る\n7：10　学校着\n～8：40　授業開始まで勉強（1.5時間）\n\n16：30　学校終了\n～19：00　学校で勉強（休憩＆昼寝もはさみながら）（1.5時間）\n～20：00　帰宅＆塾まで移動（ここも隙間時間として勉強）（30分）\n～21：00　塾で自習（１時間）\n～22：30　帰宅、夕食＆風呂＆自由時間\n～23：30　勉強（１時間）\n24：0０～24：30　準備や片付けなどをして就寝\n\n＜土日＞\n８：00　起床（土日はゆっくり）\n～12：00　勉強（休憩も挟み3時間）\n12：00～13：00　お昼(家族との団らんを楽しむ)\n～13：30　準備＆塾に行く\n14：00～21：00　午前ゆっくりした分ここで頑張る（5.5時間）\n帰宅後は平日と同様\n\nこの他にも移動中やご飯（行儀悪いですが）も基本何かしらの参考書が目に入るようにして、隙間時間を大切にしました。\nスマホは○時間勉強したら、○時までやったら動画1本みたいにして自分へのご褒美にしました。\n\n長期休みなど一日を自由に使える時には一日を三分割すると時間を意識しながら勉強しやすいと思います。\n（例）6時起床24時就寝の場合\n１…午前6：00～12：00　\n２…午後12：00～18：00\n３…夜　18：00～24：00\n私は１ブロックで５時間を目安に（一日１５時間勉強）していましたが、できたことはなかったです（笑）結局3.5から４時間でした。しかし、一日を分割することによってタスクも組みやすいし、18時を過ぎても「まだ一日の三分の一は残ってる、ここからも頑張りどころ」と勉強の体力を考えながら勉強できました。\n\n参考になれば幸いです！"}],["$","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":"冬休みの勉強スケジュール"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"まずは、睡眠時間はなるべく7時間、最低でも6時間は取りましょう。\n\n私は23時から6時が基本の睡眠時間でした。ただ、冬休みは、通学しなくていい分、通学往復の1時間が自由に使えたので6時30分や7時くらいまで寝たりしていました。\n\n6時30分　起床\n身支度などを済ませる。朝食も済ませられるなら済ませる。無理なら、朝食までは昨日やったことの復習の時間や、英単語などを覚える時間に当てる。\n7時15分　勉強　\n普通の問題集を解く。教科は何でもいいかなと思います。冬休み全体を通してバランスを取れるようにしましょう。ここで寝ぼけた頭を覚まさせます。\n9時15分　休憩\n9時45分　問題演習(時間を測って解く)。答え合わせまで。\nこちらも教科は何でもいいですが、1度は実際の入試の時間割でやってみることをお勧めします。\n12時　昼休み\n13時　問題演習(時間を測って解く)。答え合わせまで。\n15時15分　休憩\n15時45分　問題演習(時間を測って解く)。答え合わせまで。\n18時15分　休憩(夕食)\n19時30分   問題演習結果をもとに勉強。\n問題演習で気づいた弱点などを補いましょう！\n20時30分　休憩\n21時30分　調整時間　\nその日やり残したことがあるのならばやってしまおう！\nリフレッシュの時間に当てるのも◎\n22時30分　暗記系\n23時　就寝\n\n時間を測っての問題演習はなるべく実際の入試が行われる時間にやってほしいなって思います(朝早すぎる、夜遅すぎる時間は避けてほしいです)。\n\n一例なのでどんどんアレンジしてください。\n\n"}],["$","div",null,{"className":"flex 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2.89-3.14 5.74-7.9 10.05z","children":[]}]]],"style":{"color":"$undefined"},"height":16,"width":16,"xmlns":"http://www.w3.org/2000/svg"}],["$","div",null,{"className":"text-xs mr-2","children":10}]]}],["$","div",null,{"className":"text-xs rounded-lg border border-text px-4","children":"時間の使い方"}]]}]]}],["$","div",null,{"className":"ml-3","children":["$","div",null,{"className":"bg-caption w-20 h-20 rounded-sm overflow-hidden","children":["$","div",null,{"className":"w-full h-full 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"1日何時間勉強がいいですか？"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"お答えします。\n平日であれば4時間以上、休日であれば8時間以上はしたいです。\n本気で志望校に合格しいのであれば、まずは必要な参考書などを逆算してみましょう。\nそうすれば、自ずとそのくらいの時間ばしなければならないはずです。\n\n睡眠時間は8時間〜9時間は取っていました。\nよく、【受験生は睡眠時間を削ってでも勉強しなければならない】\nとおっしゃる先生や親などもいますが本当にそうでしょうか？\n睡眠時間を削れば、必ずその日の勉強効率は下がります。\nそんな状態でダラダラ勉強するくらいなら、十分な睡眠をとって、最大限の効率を発揮しながら勉強して欲しいところです。\n僕も睡眠時間を削った日は、普段よりも全然勉強できなかった経験があります。そうならないためにも最低8時間以上は寝て欲しいところです！\nホリエモン（堀江貴文）さんも、1日9時間以上寝ているらしいです。\n彼も同じ意見で、睡眠時間を削れば頭の回転が遅くなるし、良いことがない。だから、十分な睡眠を取っているとのことでした。\n非常に合理的な考えです。\n\n頑張って下さい！"}],["$","div",null,{"className":"flex mb-1","children":[["$","svg",null,{"stroke":"currentColor","fill":"currentColor","strokeWidth":"0","viewBox":"0 0 24 24","className":"text-subPrimary mr-1","children":["$undefined",[["$","path","0",{"fill":"none","d":"M0 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"睡眠時間 受験生受験生は睡眠時間何時間取るのが良いのか"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"適切な睡眠時間は本当に人によると思います\n。\n自分に合った睡眠時間を見つけるのも難しいので、麻呂さんが既に自分に合った睡眠時間を見つけているのがまず素晴らしいと思います。\n\n記憶の定着面や精神面から6-7時間半程度が必要と言われていますので、7時間半で問題ないと思います。\n\n寝すぎて眠くなったり、頭が100%で働くまでに時間がかかってしまうので、長く寝すぎるのも良くないですね。\n\nもし、7時間半が他人と比較して長いと心配になるのであれば、少し減らしてお昼や夕方に仮眠をとってもいいと思います。15-20分程度の仮眠は頭がスッキリしますし、気分転換にもなります。仮眠の30分前にカフェインを摂取するとスッキリ起きられますよ。\n\n余談ですが、私は惰性で起きれなくなることがあるので、ベッドではなく机で仮眠を取っていました。\n体験談で言えば、私は睡眠時間は4時間半と決めて習慣化していました。\nしかし、どうしても眠くなりエナジードリンクを沢山飲んでいて精神的にやられてしまったので、しっかりと睡眠時間を取ることをおすすめします。\n\n無理に睡眠時間を削って勉強時間に充てて眠いまま勉強するよりも、自分が集中できる適切な睡眠時間を取ることの方が長期的に見て大切だと思います。"}],["$","div",null,{"className":"flex mb-1","children":[["$","svg",null,{"stroke":"currentColor","fill":"currentColor","strokeWidth":"0","viewBox":"0 0 24 24","className":"text-subPrimary 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