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1c:Tbab,夏休みとかに僕自身がやってた方法です。人によって好みとかあると思いますが、参考になればと思います。勉強には◯で番号を振り、()の中になぜその時間帯にやるのかの理由と目安の時間を書いておきます。
また先に述べておきますが、僕は昼寝を採用していました。昼寝は仕方によっては諸刃の剣となりますので()の中をよく読んで注意してください。

後もう１つ、普段勉強するときにイヤホンはつけませんでした。なぜなら試験中はイヤホンをつけられないので本番と違う状態で勉強したくなかったからです。

7:00起床
軽く体操(ほんとに軽く)
朝ごはん(ガッツリ食べる)
①英文音読または数学の軽めの計算問題
(脳を活性化させるため:30分)
9:00塾へ移動
②英単語(前日の夜の復習のため:1〜1.5時間)
③英語長文読解や数学の重い計算のようなガッツリやるもの(昼眠くなるまえに一旦片付けておきたいため:2〜3時間)
13時ごろお昼ご飯
④暗記系科目の暗記(この後に取る昼寝の効率を良くするため:1〜2時間)
⑤昼寝(昼ご飯後の眠気を覚ますため、暗記したものを脳内で整理するため、好きな曲を聴きながら寝たりとリラックスするため:深い睡眠に入ってしまうので絶対に30分以内、理想は25分)
⑥暗記系科目をサラッと復習(睡眠時に整理したものを定着させるため:10分ほど)
⑦演習系のものをガッツリ(眠気が覚めて気分がしっかりしているときだから:2〜3時間)
⑧暗記系科目の暗記(演習系ばかりやっていると疲れるため:30分程度)
⑨⑦に同じ(小腹が空いたらガムをずっと食べて空腹を紛らすか、パン１つとかを食べてた:2〜3時間)
⑩その日やったことの復習、主に間違えたところの確認(1日の終わりにしっかりと間違えたところを確認するため:1時間程度)
21〜22時帰宅
これ以降は風呂、飯、YouTubeなどの自由時間(受験でストレスを溜め込まないため:23時半まで)
⑪英単語(一番重要である暗記物だと考えていたため一番脳が整理しやすい時間にベッドでやる、ベッドでやると眠くなるためやりすぎることがない:24時まで)
24時就寝

長くなりましたが以上です。⑨と⑩の間にもたまに昼寝を挟んでいましたが、今回は省略しました。昼寝をするメリットも大きいですが、寝すぎてしまうなどのデメリットもあるので注意してください。(カフェインを取ってから昼寝するとちょうどいい時間に目が覚めてくるので眠気がやばい日はモンスターとか飲んでから寝てました)

皆さんの受験がうまくいくことをお祈りします。1d:T186e,はじめまして！大阪大学工学部に通うものです。

私も受験期には睡眠時間についてかなり試行錯誤をしました。

結論から言うと、「最適な睡眠時間を確保しつつ、勉強の効率を最大化する方法」を見つけることが大切です。あなたの考えている「8時間睡眠を取りたいけど、勉強時間が減るのが不安」という気持ちも非常によくわかります。私自身も、睡眠を削ればその分勉強時間が確保できるのではと思い、短時間睡眠や昼寝を活用しようと試みました。しかし、結果的に「自分の最適な睡眠時間を知り、それを守ることが長期的には一番効率が良い」という結論に至りました。

【多相性睡眠の落とし穴】
あなたが試したように、多相性睡眠には一見メリットが多そうに思えます。例えば、夜の睡眠を3～4時間に短縮し、日中に仮眠を取ることで「実質的に活動できる時間が増える」ように見えます。実際、一部の研究では、短時間睡眠を実践し続けることで睡眠負債が溜まりにくくなる可能性が指摘されています。また、一部の歴史上の偉人（ナポレオンやエジソンなど）も短時間睡眠だったとされることがあり、それを理想とする人も少なくありません。

しかし、多くの研究では、多相性睡眠は認知機能や集中力に悪影響を及ぼす可能性があると指摘されています。例えば、6時間睡眠を2週間続けた被験者の認知機能が徹夜した人と同じレベルにまで低下することが示されています。つまり、「自分では問題ないと思っていても、実は思考力が低下している」可能性があるのです。

また、私も以前、短時間睡眠を試してみたことがあるのですが、2日目までは何とか耐えられるものの、3日目あたりから以下のような問題が出てきました。

・朝起きるのが極端に辛くなる（アラームをかけても無意識に止めてしまう）
・日中の眠気がひどくなる（仮眠をとっても回復しないことが増える）
・集中力が続かなくなる（長時間の勉強ができなくなる）

このような経験から、私は「短時間睡眠は一時的には使えるが、長期的に見ると非効率」という結論に至りました。


【最適な睡眠時間の考え方】
あなたが言うように、自分にとっての最適な睡眠時間を知ることは非常に重要です。人によって適切な睡眠時間は異なりますが、一般的には7～9時間が推奨されています。

また、睡眠の質を上げることで、必要な睡眠時間を少し短縮することは可能です。具体的には、

・寝る90分前にブルーライトを避ける（スマホやPCの使用を減らす）
・就寝前に軽いストレッチをする（副交感神経を優位にする）
・朝に日光を浴びる（体内時計をリセットする）

といった習慣を取り入れると、短めの睡眠でもスッキリ起きられるようになります。


【あなたに合った睡眠スケジュール】
さて、本題の「どのような睡眠スケジュールがベストか」ですが、あなたの環境を踏まえると、以下の2つの選択肢が考えられます。

① 夜10時就寝・朝6時起床（8時間睡眠）

朝6:00に起床し、軽い運動やシャワーで目を覚ます

・長期的に健康を維持しやすい
・睡眠不足による集中力の低下を防げる

→ デメリット
・夜の自由時間が短くなる（10時に寝る必要がある）

② 夜11時就寝・朝6時起床＋昼に20分の仮眠（7時間＋仮眠）

昼休みや放課後に20分程度の仮眠を取る
夜は11時に寝て朝6時に起きる

→ メリット
・夜の自由時間が増える
・仮眠を取ることで日中の集中力を維持しやすい

→ デメリット
・昼に仮眠の時間を確保できないと、睡眠不足になる
・仮眠の習慣をつけるまでに時間がかかる


【私の経験からのアドバイス】
私も最初は「もっと勉強しなければ」と焦り、睡眠時間を削ろうとしました。しかし、結局は「睡眠時間をしっかり確保し、その上で最大限効率を上げること」が一番良いという結論に至りました。

また、進学校に通っていると、どうしても周囲と比較して焦る気持ちが出てきますよね。でも、結局は「周りよりも長く勉強すること」よりも「自分に合った方法で効率的に勉強すること」の方が大事です。

例えば、私が受験期にやっていたのは、

・「睡眠時間は削らない」と決めて、最低7時間は確保する
・朝は短時間でも集中して勉強する（1時間でもしっかりやればOK）
・夜はだらだら勉強せず、早めに寝る

というルールでした。このおかげで、勉強の効率は上がり、最終的には第一志望に合格できました。


【まとめ】
あなたの現在の考え方はとても良いと思います。「長時間勉強する」よりも「効率的に勉強する」ことを重視し、自分の最適な睡眠時間を守るのは、長期的に見て正しい選択です。

私のおすすめは、

・基本は「10時就寝・6時起床」で8時間睡眠を確保する
・どうしても夜遅くなる日は「11時就寝・6時起床＋昼に20分の仮眠」で補う
・睡眠の質を上げる工夫をする（ブルーライトを避ける・朝日を浴びるなど）

この方法なら、健康を維持しながら、最大限勉強の効率を上げられるはずです。焦る気持ちもあると思いますが、睡眠を犠牲にすると逆に効率が下がるので、「長く寝ること＝悪」ではないと理解して、ベストなバランスを見つけてください。

頑張ってください！応援しています。1e:T13e0,　では、個人的な受験生活を振り返って、長期休暇中の勉強についても併せていくつか書こうと思います。夏休み中の勉強に、ぜひ参考までに。

①午前中は家以外の場所で勉強すべし
　良い勉強は、良い生活習慣から始まります。ことに、夏休みなどのように長期間の休暇が与えられると、どうしても生活に堕落が生じてしまうということは、私も経験からいやほど思い知らされました。加えて、私の高校の教務の先生が仰っていたことですが、高校2年となると、「高校2年の中だるみ」という現象が起きやすく、学習意欲等の低迷が多くの生徒で見られるそうです。つまり、高2の夏休みは、受験生にとっては堕落に打ち勝つには最も険しい山となるだろうということです。恐らく中でも一番起きやすいのは、睡眠の規則崩壊でしょう。夜更かしと朝寝です。しかしやはり、一般的な活動時間に学生も学生の活動たる勉強をした方が、能率がもっとも高く感じられる節がどうしても拭えません。なので、夜ふかしと朝寝を防ぐために、とにかく朝に外に出る用事を作ることが、規則正しい生活習慣の維持には重要になってきます。おすすめは、朝の開校時間に合わせて学校に行き、少なくとも午前中は教室や自習室で勉強をすることです（塾や図書館でも良いです）。カフェは、ドリンク一杯でも300円は優に取られるので毎日行くには出費が痛いし、BGMや周りの会話など雑音が多いので個人で合う／合わないがあります（構わないなら別に良し）。
　そのために、夏休みの初っ端からスムーズに始められるように、今のうちから就寝時間と起床時間を固定させておきましょう。よく寝ることはとても大事です。

②よく食べてよく運動すべし
　特に有酸素運動をやりましょう。勉強するには脳を使います。脳と身体は相互に作用し、脳は身体に信号を送って身体を（間接的にですが）動かし、身体は脳に血液を送って脳を動かします。なので、「運動によって血管が修復することは明らかであり、 さらに血流の向上から、毛細血管の延伸・新生などの 好循環が生まれていくと期待でき」*るところ、ちゃんとよく食べて栄養を摂り、またよく身体を動かすことで、良い血液の良い循環が生まれてきます。すると、脳に良い血がいくことになるので、脳の働きもよくなることでしょう。実際、アンデシュ・ハンセン先生の本で、有酸素運動による学力の向上について書かれていますから、ほぼ間違いないと思います。また、同先生の本で、有酸素運動がうつ病の治療効果もあると書かれているので、メンタルケアにも役立ちます。
　一人暮らしでない限り、普段ご実家では栄養満点のご飯を用意してくれていると思いますので食事はとりあえずいいとして、運動する時間をいつにするかは結構悩みどころです。なので、今のうちに、夏休み中の1日のスケジュールを考えておきましょう。
（参考）
* http://cyclingood.shimano.co.jp/health/data15.html 

③学習計画を立てるべし
　当たり前のことですが、受験生にとって、勉強しているときに一番頭を使うのが理想です。とすると、朝起きて諸々やって「さぁ勉強するぞ」となったときに、せっかく寝て蓄えた頭のエネルギーを、「何をやろうか」という勉強前の段階で使ってしまうのはもったいないので、その時間をなるべく削減したいです。なので、あらかじめこの日はこれをやるということを決めておいた方が、スムーズに勉強に取り掛かれて良いです。なので、夏休みに入ってしまう前に、その休み中に何をできるようになるのかという大きな目標と、そのために何をどれだけやるのか、そしてそのためにどの日に何をどれだけやるのか、といった計画は立てておきましょう。②の1日のスケジュールにまで落とし込めれば上出来ですね。
　その際、せっかく立てた計画も、緊急の用事などで崩れてしまうことがあるので、例えば一週間のうちどこか1日を、その週に終えられなかった分の課題をやる予備日として設けておくなどのようにして、計画通りにいかなかったときのために備えることにも注力しましょう。

　以上、３つのポイントをお示ししました。夏休み中の勉強のお役に少しでも立てられれば幸甚に思います。2:["$","main",null,{"className":"px-4 pt-4 pb-4","children":["$","div",null,{"className":"max-w-3xl mx-auto w-full","children":[["$","div",null,{"className":"mb-8","children":["$","$L7",null,{"href":"https://unilink-app.onelink.me/isbO/h6xeh63x?advice=3kwaqnYBTqPwDZPu-rxj","target":"_blank","children":["$","$L8",null,{"src":"/images/web_to_app_banner.jpg","width":3660,"height":1500,"sizes":"100vw","style":{"width":"100%","height":"auto"},"alt":"UniLink WebToAppバナー画像","className":"mb-4 rounded"}]}]}],["$","h1",null,{"className":"text-xl font-semibold mb-2","children":"睡眠について"}],["$","div",null,{"className":"flex justify-between mb-4","children":[["$","div",null,{"className":"text-left text-xs text-caption","children":["クリップ(",5,") コメント(",1,")"]}],["$","div",null,{"className":"text-right text-xs text-caption","children":"12/28 16:07"}]]}],["$","div",null,{"className":"coach-mark 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mb-2","children":"回答"}],["$","div",null,{"className":"mb-4","children":["$","$L15",null,{"adviserImageUrl":null,"adviserName":"ilneige","adviserDepartment":"北海道大学工学部","adviceId":"3kwaqnYBTqPwDZPu-rxj"}]}],["$","div",null,{"className":"coach-mark mb-4","children":"すべての回答者は、学生証などを使用してUniLinkによって審査された東大・京大・慶應・早稲田・一橋・東工大・旧帝大のいずれかに所属する現役難関大生です。加えて、実際の回答をUniLinkが確認して一定の水準をクリアした合格者だけが登録できる仕組みとなっています。"}],["$","div",null,{"className":"mb-8","children":[["$","div",null,{"className":"leading-loose whitespace-pre-wrap mb-4","children":[["$","div","advice-part-0",{"children":[null,"断然、睡眠時間をしっかりとって勉強する方をオススメします。\n睡眠は起きている間に得た情報を脳が整理する時間です。\n一般的な知識ですが、膨大な情報はしばらくの間、脳の中の「海馬」という部分に溜められます。\nそして、繰り返し入ってくる情報や強烈なインパクトのある情報など、必要だと脳が決めた情報を、睡眠中に海馬から「大脳皮質」という部分に保存されます。\nつまり、睡眠時間をしっかり取らないと勉強したことが定着しないんです。\n逆に言えば、寝る前に暗記系の勉強(英単語や日本史の用語など)をして、朝起きて復習すると、効果があると思います。\nまた、成長ホルモンの分泌も睡眠時に行われると言われています。学年に中学生と書かれていますから、学力の向上と同じくらい身体的な成長も大切です。\n勉強は継続が大事ですが、継続するためには健康でいることが必要なので、ぜひ規則正しい睡眠時間を取ることをオススメします。"]}]]}],["$","div",null,{"className":"mb-4","children":["$","$L16",null,{"adviserImageUrl":null,"adviserName":"ilneige","adviserDepartment":"北海道大学工学部","adviceId":"3kwaqnYBTqPwDZPu-rxj","numberOfFan":0,"clipsAvg":5,"adviceRateAvg":5,"profile":""}]}],["$","div",null,{"children":["$","$L7",null,{"href":"https://ck.jp.ap.valuecommerce.com/servlet/referral?sid=3364577&pid=884970531&vc_url=http%3A%2F%2Fshingakunet.com%2F%3Fvos%3Dnrmnvccp0000100","rel":"nofollow","target":"_blank","children":["$","$L8",null,{"src":"/images/document_request_banner.jpg","width":3660,"height":1500,"sizes":"100vw","style":{"width":"100%","height":"auto"},"alt":"UniLink 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mb-1","children":"前に、テレビで紹介されていたことと、私の経験からお話しさせていただきます。\n\n\n起きてすぐや午前中というのは、前の日の記憶が整理されて、脳がスッキリしている時間帯みたいです。「考える力」が一番発揮される時間帯なので、数学や理科などの計算問題がいいと思います。\n\nただ、起きてすぐは、脳もまだ寝ぼけているので、簡単な計算問題などでウォーミングアップをしましょう。\n\n\n\nお昼ご飯を食べた後の時間は、「集中力」が一番発揮される時間帯です。なので、国語の読解問題や英語の長文読解がいいと思います。\n\nただ、一日の中で、一番眠たくなる時間帯でもあります。もし、眠たくなってしまったら、一度勉強をやめたりして、気分転換をするのもいいと思います。\n\n\n\nそして夜は、一日中脳を使ってきたので、脳が一番疲れてしまってる時間帯です。思考力や集中力はあまり続かないと思います。なので、この時間帯で、英単語や社会科目などの暗記ものに取りかかりましょう。\n\n記憶というのは、寝てる間に整理されます。その直前に覚えたものが一番定着するみたいです。なので、暗記物や内容を記憶に定着させたいものは、寝る直前に勉強するのがいいみたいです。\n\nまた、寝てる間に定着した記憶は、翌朝には整理されています。なので、起きた後に暗記したものを確認すると、より記憶が定着しやすくなります。\n\nただ、寝る前の勉強としては、あまり熱中しないことをオススメします。しっかり考える勉強をしてしまうと、脳が興奮状態になり、眠れなくなってしまいます。それで睡眠時間が短くなったり、起きる時間が遅くなってしまうと意味がなくなってしまうので、注意してください。\n\n\n\nまた、計算問題、読解問題、暗記物は、それぞれ使う頭の場所が違います。ひとつのものに飽きてしまったら、どれか別のものを勉強すると、集中がより長く続くと思います。ただ、長く勉強しすぎると、脳全体が疲れてしまうので、適度な休憩は取ってください。\n\n\n\n完全にテレビの受け売りですが、脳の構造から見た勉強方法をまとめてみました。\n私もこの方法でやると、特に、暗記しやすくなったり、集中が続くようになったりした実感があります。\n\n\n\nあくまでも一例なので、自分に合わせた教科の勉強をしてみてください。\n\nぜひ参考になればと思います。"}],["$","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":"朝方に勉強すると効果的なもの"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"○朝は演習がおすすめ\n\n一般的に、多くの方は朝方や午前中のほうが脳の回転が良く、集中力も高まりやすい傾向にあります。というのも、睡眠をとることで脳内の記憶が整理されて、新しい情報を取り込みやすくしてくれるからです。なので、朝は特に思考力や集中力を必要とする演習（数学の文章題や英語長文など）をおすすめします。\n\n○暗記系は夕方・夜に\n\n午前と比較して、午後（特に夕方以降）は脳の働きが低下していきますので、思考力・集中力を使う勉強にはあまり適していない時間帯だと思われます。\n\nまた、さきほど｢睡眠をとることで脳内の記憶が整理される｣とお伝えしましたが、これを活用すれば、｢睡眠前の時間帯に取り込んだ情報は睡眠時にも頭に残りやすく、整理の対象となりやすいため、記憶として定着しやすい｣とも言えそうです。\n\nというわけで、｢頭が回りにくいから｣というマイナスの意味でも、｢記憶が定着しやすいから｣というプラスの意味でも、暗記系は夕方や夜に勉強するのがおすすめです。\n\n○朝ぼーっとする理由（の有力候補）\n…睡眠前に交感神経を興奮させている\n\n睡眠前に交感神経が興奮していると、睡眠の質が悪くなってしまいますので、注意が必要です。\n\nこれは多くの方に該当することだと思います。例えば、睡眠前にスマホを見る方は多いと思いますが、スマホが発するブルーライトは交感神経を刺激します。交感神経が興奮した状態では睡眠の質が悪くなってしまいますので、朝型生活を心がけている方にとっては、寝る前の刺激物（スマホ等）は厳禁だと言えるでしょう。\n\nもし質問者さんがそうでない場合は、他に理由があると思います（極端な朝型生活が体質と合わない、脳が朝型に順応していないだけ等）。ただ、早寝早起きが習慣となりつつあることは本当に素晴らしいことだと思いますので、壁を乗り越えて完全に習慣化してほしいです！\n\n以上です。ご健闘をお祈りしています。"}],["$","div",null,{"className":"flex mb-1","children":[["$","svg",null,{"stroke":"currentColor","fill":"currentColor","strokeWidth":"0","viewBox":"0 0 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items-center py-4","children":[["$","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":[["$","div",null,{"className":"mb-1","children":"生活面のリズム  効率 について"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"『睡眠時間』と『最低限すること』について話します。\n\nまず『睡眠時間』について、\n受験は1年〜2年勉強し続けることが大切な長期戦です。\nなので、『健康を維持し続けること』と\n『覚えたことを忘れないこと』が重要です。\nそのために大切なことはきちんと睡眠をとることです。\n一般的によく寝れば寝るほど記憶が定着し、1.5時間の倍数であれば目覚めが良いと言います。\nしたがって、6時間か7.5時間寝るようにしましょう！\n\n次に『最低限すること』についてです。\n勉強で大切なことは予習と復習です。\nでも、部活が忙しかったり、容量が良くなかったりするとなかなか全科目を予復習するのは難しいです。\nそこで最低限すべきことは『復習』です！\n\n時間がなくて予習ができなくても構いません。\nそのかわりに復習だけはきっちり行うようにしましょう！\n習ったことを確実に定着させるのが復習という作業です。\n復習に重点を置いて勉強してみてください！"}],["$","div",null,{"className":"flex mb-1","children":[["$","svg",null,{"stroke":"currentColor","fill":"currentColor","strokeWidth":"0","viewBox":"0 0 24 24","className":"text-subPrimary 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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