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15:T1340,こんにちは！東京大学１年しんです
　
　やはり、どうしても土日だと起きるのが遅くなってしまうことはあるかと思います。私も、休日だと思ってのんびりしていたら気がついたら午後になってしまい焦る、みたいなことがまあまあありました。私なりのアイデアを参考にしていただけたら嬉しいです！

　１、そもそも早く起きるには
　後で、遅く起きた日のことについても書きますが、まずは起きれるなら早く起きた方が絶対いいです。なので、早く起きる方法についてアドアイスさせてください。
　まず、平日もよく寝ましょう。平日に無理しているから土日にそのツケが回っている可能性があります。私の場合は、夜の11時くらいに寝て、朝の7時前くらいに起きていました。土日だと朝8時台に起きることもありましたが、9時、10時はあまりなかったと思います。人によって必要な睡眠時間は違いますが、思ったよりも必要な睡眠時間が長い可能性があります。睡眠も勉強の一環だと思ってしっかり寝るようにしましょう。
　よく寝ていても起きられない場合は、目覚ましをかけたり、家族に起こしてもらうのがいいかと思います。1か月くらい、土日も早く起きるようにしていると、習慣化して勝手に起きられるようになります。また、冬は寒くて起きられないこともあるかと思うので、暖房のタイマーを、寝起き前から起動するようにセットしておいて、朝起きるときに部屋を暖かくしておくのがおすすめです！

　2、それでも遅く起きちゃったときは
　そんなときは、とりあえず軽く朝ご飯を食べて、早起きできたときと同じ感じで勉強に取り掛かりましょう。そして、お昼ご飯を食べる時間を遅くしましょう。
　これも人によって個人差がありますが、お昼ご飯を食べた後はおなかいっぱいで、眠たくなって勉強にぜんぜん集中できないという場合があると思います。なので、午前中にできるだけ勉強を進めるのが一番効率がいいんです。しかし、遅く起きたときは午前中の勉強時間が短くなってしまうので、お昼ご飯を遅らせることで調節するという方法です。
　そのまま、晩ご飯も遅らせるのか？と思うかもしれませんが、私はその必要はないかと思います。個人的な考えですが、朝はフレッシュな気分で勉強に集中できるし、夜も逆に頭が冴えてまだ集中できるけど、午後は眠たくて勉強に集中できない気がします。実際に、血糖値やさまざまな実験データでも似たような傾向がみられるようです。なので、朝起きるのが遅くなったときは午後～夕方の勉強時間を短くして、調節するのがいいかと思います。

　３、おまけ　長時間勉強するコツ
　一日10時間とか勉強できるの？無理やん、って思っていませんか。私は思っていました。結構本気で。私もなかなか長時間集中して勉強に取り組めず悩んだ時期がありました(今もですが)。
　長時間勉強できない人はまず、家で勉強するのは諦めたほうがいいです。家で長時間集中して取り組めるなら、もうすでにできてます(たぶん)。私の場合は図書館や学校の自習室を利用していました。もちろん、カフェや、塾などでもいいと思います。まず、家で長時間勉強しようとしているのなら、場所を変えてみましょう。環境って意外と大事です。
　そして、長時間勉強するコツとしては最初から100％の集中を目指さないことです。私も、そんな10時間なんて到底集中して勉強できないです。たまにはぼーっとしてもいいし、机に突っ伏して寝てもいいので、まずは10時間机に向かっている状態を目指しましょう(椅子に座りながらスマホを見ている時間を除いて)。
　勉強は質か量かなどとよく言われますが、凡人はまず量です。もちろん、合う合わないはあるかと思いますが、良かったらやってみてください！

　さいごに、いろいろアドバイスを載せましたが、やっぱりいろんな考え方ややり方があるかと思うので、いろんな人の意見を参考にして自分に合うやり方を見つけて行ってください。大事なのは諦めずに努力を続けることです。応援しています。頑張ってください！！16:Tbd8,遅く起きてしまった時の時間の使い方ですね！個人的な意見を述べます。遅く起きてしまった日は罪悪感があり、勉強のモチベーションが下がりますよね、、、私も完璧主義な部分があって気持ちがよく分かります。

そんな時は！起床してからすぐ支度をして、家を出て図書館や自習室に行きできるだけ早く勉強に手をつけられるようにしてました。(環境を変えて心機一転!家を出るところが勉強することよりもハードルが高いかも？!)というのも、下がったモチベーションを瞬時に持ち上げて自室の机に向かって勉強というのはなかなかハードルが高いです。東大、京大、難関医学部に合格していた友達なども僕と一緒で塾の自習室を利用して勉強してる人の方が家で勉強している人より多かった印象です。さらに言うと10時に起きたとして11時から自習室で勉強を開始したとしても9時まできっちりやれば多少の休憩時間を考慮しても10時間弱は勉強できるわけです。

ただ、ここで少しだけ強調したいのはあまり「長時間勉強すること」にこだわらないでほしいということです。もちろん勉強量はできるだけ多い方が良いですが、自分にプレッシャーをかけすぎて勉強の習慣が長続きしない(勉強時間が0の日ができてしまうなど)ことはしばしばあります。それよりも完璧主義にならず、少なくとも無理そうな日には「10時間を目標にしていたけど仕方ないから6,7時間勉強できれば今日は合格！」というような心持ちで確実に学習をこなしていくことが大事だと思っています。受験は”継続は力なり！”を意識してください。

ここで、「塾通って無いから自習室使えないよ！」って子がいると思います。そんな子はもし勉強可能な図書館があればそこを利用してみてもいいと思います。もしそれもなければ家でやるしか無いわけですが、この場合は自室ではなく、リビングのテーブルで勉強しましょう！自分1人の自室ではぜっっったいに誘惑に負けます。この時も要領は一緒で、起きたら朝ごはん食べて、すぐ教材を持っていってリビングで勉強しましょう。そのときのコツとしては時間で区切って勉強することで、メリハリがついて、家でも緊張感持って勉強することが可能になります。

NINIさんがどの状況に当てはまるかは分かりませんが、勉強習慣はそれなりについていらっしゃると思うので、少し身の回りの環境にも意識を配るとより効率よく長時間勉強が可能になると思います。どうかこれからも頑張ってください！応援しています。17:Td8d,土日に遅く起きてしまうの、わかります😭
私もだらだらしてしまいがちです。
受験の年に私がしていた工夫をお伝えします！

🌸睡眠の質をあげる
目覚めた後になんかぼんやりしている、体調が悪い時はありませんか？
睡眠の質を見直すことで、意外と寝起きにすっきりしたり、早めに目覚めてしまうこともありますよ。

以下簡単にまとめてみました！
①午後はカフェインをとらない
(6時間影響すると言われています)

②寝る時間と起きる時間を毎日同じにする
(決めた時間に眠れなくても、横になってるだけで大丈夫です！焦るとさらに眠れなくなります…)

③夜ご飯は寝る2時間以上前にとる
(消化は睡眠を妨げます)

④寝る１時間前からはスマホを控える
(難しいけど…できるだけ見ないように！！)

寝る時間を1.5時間の倍数にすると、意外と目覚めた時にすっきりすることがあります。
睡眠中の脳のサイクルが1.5時間だからです。
眠りにつく時間も含めて、8時間後や6.5時間後にアラームをかけてみては✨️

また、起きた後に体がだるーく感じるのは、脱水や体温の低さに原因があることがあります。

寝起きが悪くても、一旦起き上がり、日の光を浴びて、コップ一杯の水を飲み、余裕があれば背中に熱めのシャワーを浴びてみましょう。意外と動ける気がしてきますよ。

私がひそかーにおすすめしたいのが、『瞑想』
です。なんか宗教みたいと感じるかもしれませんが、科学的に証明されている、集中力を高めたりリラックスしたりする方法です。
専用のアプリやYouTube動画もあるので、試してみてください〜！向き不向きはありますが、オススメです💪

私は寝る前、勉強前にしていました🙆‍♀️


🌸ポモドーロ勉強法
私のおすすめの勉強法になります！
『25分勉強➕5分休憩』のサイクルを繰り返す勉強法で長時間勉強するのに適しています📖

休憩を25分の勉強に対し5分取ると、多すぎない！？と思うかもしれません。
しかしよく考えてみてください。つまんない、飽きた…と思いながら1時間勉強するより、集中して25分やった方が内容が身につくと思いませんか？

5分間はお水を飲んだり、ストレッチをすると良いと言われています。
サイクルを5回ほど繰り返したら、30分ゆっくり休んでみてもいいと思います。

オススメはYouTubeでポモドーロタイマーと調べて動画を流しながら勉強することです。勉強時間には勉強用BGMが流れ、休憩時間には猫の動画が流れるものもありますよ🐱

また、それぞれのサイクルで目標を決めると良いでしょう。例えば○ページ進める、○問解くなど。細かい目標はモチベーションの維持に不可欠です！



どうでしたか？時間の使い方として伝えられているでしょうか😅長い文章になってしまってすみません💦
でももともと1日5時間も勉強できるのはポテンシャルあると思います！！！頑張ってください🌸2:["$","main",null,{"className":"px-4 pt-4 pb-4","children":["$","div",null,{"className":"max-w-3xl mx-auto w-full","children":[["$","div",null,{"className":"mb-8","children":["$","$L7",null,{"href":"https://unilink-app.onelink.me/isbO/h6xeh63x?advice=2fzFiPfZQ9I1m9kV2bM1","target":"_blank","children":["$","$L8",null,{"src":"/images/web_to_app_banner.jpg","width":3660,"height":1500,"sizes":"100vw","style":{"width":"100%","height":"auto"},"alt":"UniLink WebToAppバナー画像","className":"mb-4 rounded"}]}]}],["$","h1",null,{"className":"text-xl font-semibold mb-2","children":"朝早く起きれなかった土日の対応"}],["$","div",null,{"className":"flex justify-between mb-4","children":[["$","div",null,{"className":"text-left text-xs text-caption","children":["クリップ(",1,") コメント(",1,")"]}],["$","div",null,{"className":"text-right text-xs text-caption","children":"3/9 7:32"}]]}],["$","div",null,{"className":"coach-mark 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mb-1","children":"どーも！春海といいます！\n\n勉強時間削って寝ているのに、朝全然起きれなかったり、授業中も眠くなったりしますよね〜。わかります。でもそれを続けてたら、受かる可能性がどんどん下がっていく。工夫していきましょう。ということで、回答させていただきます。\n\n\n\nまず、朝スッキリ起きる方法ですが、これは自分の過去の投稿に、朝の起き方、朝勉の方法を詳しく書いているので、是非そっちを見てみて下さい。\n\n\n次に日中に眠くなるということですが、大前提として、10代で6、7時間の睡眠では不十分だということを知っておいて下さい。眠くなって当たり前なのです。そして、集中していれば眠くなることはありません。問題はなぜ集中が続かないのかということです。\nそれを解決するために、いくつか紹介します。\n\n\n1つ目、昼食の後15分の昼寝を入れる。\n定番ですが、効果は絶大です。睡眠時間を6時間にし、昼寝をとることをおすすめします。\n\n\n2つ目は、コーヒーを飲むこと。\nガンガン飲んでいきましょう。自分は水筒に入れて持ち歩いてました。\n\n\n3つ目は、時間制限を設定することです。全てのタスクに予定時間か、目標時間を設けてそれに間に合うように勉強します。なので、自分はいつもタイマーを持ち歩いていました。そして、全部記録帳に記録していましたね。そこまで真似しなくていいですが。\n\n\nそして、3つ目の応用として、ポモドーロテクニックというのがあります。詳しくは調べてほしいのですが、簡単な説明をすると25分集中して、5分休憩をするというのを繰り返していく方法です。つまり、疲れる前に休憩をとることで、集中を長い時間続けることができるというものです。特に何となく勉強しているという方におすすめです。\n\n\n以上4つほど紹介させていただきましたが、勉強方法というのに正解はないので、一番効果が高い方法を見つけていきましょう！\n他にも朝勉についてや、勉強のモチベーションのあげ方についての回答を過去にしているので是非そちらも見てみて下さい！\nでは、より成長できるように頑張って！"}],["$","div",null,{"className":"flex 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"平日で10時間とは"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"工夫もへったくれもないですよ笑\n朝8時から授業が終わる3時までは、休み時間をほぼ全て勉強時間に投入しつつ、受験科目と関係のない科目の授業と、受験対策を進めた結果聴く必要がなくなった科目の授業は内職に使えば、正味3〜4時間程度確保できます。そこから塾または家への移動時間と、昼寝などの時間を除いて、4時から10時まで勉強できれば、10時間に到達します。\nが、もちろんこれを目標にして勉強すると、ただ机に向かってペンを動かすだけの作業になってしまうので、あくまで参考程度に、自分に無理のない範囲で勉強しましょう。\n僕も、一時期このようなタイムスケジュールで9〜10時間程度勉強していましたが、効率が悪く、結局7〜8時間くらいがちょうどいいという結論を出しました。"}],["$","div",null,{"className":"flex mb-1","children":[["$","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"}],["$","div",null,{"className":"flex 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"一日のスケジュール"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"これは単純な話なんですが、3日頑張って1日ダウンしてしまうのなら、1日の睡眠時間を2時間伸ばして毎日勉強した方が勉強時間は長くなります。\n受験期は頑張ろう！と早起きや、遅くまでの勉強をしがちですが、それで疲れがたまってしまっては持続が出来ず、コツコツと勉強している意識も薄れてしまいます。\n\n「その日を頑張る。」のではなく、「頑張ることを続ける。」ことにフォーカスして勉強をしていけば、頑張りを持続でき、コツコツ力をつけていることを実感しやすくなり、自身も持てるようになります。\n\n\n勉強のスケジュールは本人との相性が1番なので、具体的な時間設定は自分で決めて行って欲しいなと思いますが、文章を読んだ上で答えるとすれば、夜の勉強時間を短めにするのはどうでしょうか？\n\n睡眠時間中に記憶は定着していくので、夜はその日勉強した内容をさらっと復習する時間にして、早めにしっかりと寝て記憶を定着させ、起きて宿題等、問題を解く時間にすると効率が良いと思います。\n\n\nこれは余談ですが、朝の時間帯は疲れも少なく、思考力が1番働きやすい時間であるという研究結果も出ていますので、問題をこなすには1番良い時間帯だと思います。\n\n参考になれば幸いです。"}],["$","div",null,{"className":"flex mb-1","children":[["$","svg",null,{"stroke":"currentColor","fill":"currentColor","strokeWidth":"0","viewBox":"0 0 24 24","className":"text-subPrimary 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