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1a: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📣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！！2:["$","main",null,{"className":"px-4 pt-4 pb-4","children":["$","div",null,{"className":"max-w-3xl mx-auto w-full","children":[["$","div",null,{"className":"mb-8","children":["$","$L7",null,{"href":"https://unilink-app.onelink.me/isbO/h6xeh63x?advice=3lvO5WIBp00JfyF5Bseq","target":"_blank","children":["$","$L8",null,{"src":"/images/web_to_app_banner.jpg","width":3660,"height":1500,"sizes":"100vw","style":{"width":"100%","height":"auto"},"alt":"UniLink WebToAppバナー画像","className":"mb-4 rounded"}]}]}],["$","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(",6,") コメント(",0,")"]}],["$","div",null,{"className":"text-right text-xs text-caption","children":"4/21 10:25"}]]}],["$","div",null,{"className":"coach-mark 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line-clamp-2 mb-1","children":"現役で第一志望校に合格した者です。11時に就寝して朝5時に起きるという生活を続けているとのことでしたが、その生活が自分に合っていると感じているのであればそのまま続けることが合格への近道であると考えます。しかし、ご相談いただいている通り、夜9時位に眠くなってしまうとなると睡眠不足に陥っている、もしくは睡眠の質が低い可能性が考えられます。\n\n自分は受験時代、睡眠の質にかなりこだわりを持っていて質を改善する飲み物を飲んだりアイマスクや耳栓をしながら寝たりすることで、あまり寝られなかったという現象が絶対に起きないように対策していました。良い勉強は良い眠りからだと思いますので是非取り入れてみてください。\nまた、眠くなったタイミングで寝て3時に起きるということもあるとのことですが、睡眠習慣や体の機能に問題が生じ、体調を崩してしまう可能性があると考えられるのでやめることをお勧めします。その代わりに、お昼ご飯を食べたタイミングで15分～30分程度昼寝してみてはいかがでしょうか。昼寝をすることによって午前と午後の間にきちんとした区切りをつけることができ勉強の質が上がるうえ、夜に眠くなってしまうという現象も防いできちんと自分の定めた就寝時間まで集中して勉強に取り組むことができます。\n\nそれでもどうしても眠くなってしまう場合は、日中、少しでもいいから日を浴びることを意識してみましょう。日を浴びることで体内時計が整い、きちんとした勉強習慣が確立できるうえ、勉強の合間の息抜きにもなるのでおすすめです。\n\n受験が近づいてくることで少しずつ焦りが出てきてしまう時期かとは思いますがじゅうぶんに休息をとり体調が万全な状態で勉強することが最も効率のいい勉強方法だとおもいますので無理しない程度に無理をして受験勉強がんばってください。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 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"勉強時間や集中力に波がある"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"自分が1番集中できたり安定できている時の自分の状態を知ることが大切だと思います。何時間寝た後は調子が良いのか、眠気を感じた時に寝た後の調子はどうなのか、朝ごはんを食べた方がいいのか、お腹が空いている方が集中できるのか、何を飲むと集中できるのかなど人それぞれだと思うので少し意識してみると良いと思います。(私の場合はお腹が空いていて、水分を多くとっている状態が1番集中できたので、1日に水を2Lくらい飲んで、1日二食にしていました。)\nまた、文字通り勉強以外をなくすのも有効だと思います。勉強以外に何をしてしまっているのかは人それぞれだと思いますが、スマホを触ってしまうならスマホの電源を落としたり、塾に行く時はスマホを置いていったり、私の場合はLINEを消したりしていました。\n朝に関しては、私も全く起きれない人でした。これも最初と同じで自分のことを知るのも有効かもしれません。科学的根拠は不明ですが、1.5時間周期で睡眠時間を設定すると心なしか寝起きが良かったので、それを心がけていました。また、朝起きてから何時に何をやるかを前夜に1時間分くらい決めておくと寝過ごした時に自分が失う勉強量がわかるので、焦りで起きるようになりました。他にも、好きな朝食などを用意して、起きられなかったら食べられないなど自分の欲望を制御するのも有効だと思います。\n受験勉強するうえでモチベーションはすごく大切だと思うのでしっかり自分で管理できるように、工夫してみてください！応援してます！"}],["$","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":"寝ても寝ても眠い"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"眠くなる理由には、単に睡眠時間不足と、糖分などの栄養不足というものがよく当てはまります。まずは睡眠時間をたっぷり確保し、朝ごはんをしっかり食べてください。\n\nそして、ひとつ質問したいことがあります。毎日、眠くなるまで起きていませんか？中学生以降になるとこのような生活が当たり前になっているかもしれません。しかし、本当は眠気を感じなくても毎日決まった時間に寝ることが大切です。私も今は大学生活を送っていますが、不規則になりがちです。そのような時は眠気に関わらず、必ず寝る時間を決めてその時間になったら寝るようにしています。そうすると次の日の目覚めが良く、朝から活発に活動できるようになります。\n\nさらに、朝ごはんを食べることも重要です。朝ごはんは必要無いと思うかもしませんが、頭を使うには必ずと言っていいほど栄養がいります。そんな時に朝ごはんを食べていなければ、頭が働かずに何もすることができません。受験生になると時間の無駄や効率を気にするようになると思いますが、朝ごはんを食べないことは非常に効率の悪いことです。頭が最善の力を発揮できない中で、午前中に勉強してもあまり良い効果は期待できません。一生懸命勉強しているかもしれませんが、朝ごはんを食べずにいると朝の勉強時間を無駄にしていることになります。これほど勿体ないことはありません。ぜひ朝ごはんをしっかり食べてください。\n\n最後に、眠くなくても決まった時間に寝ること、朝ごはんを必ず食べることを意識して生活リズムを整えてください。最初は大変だとは思いますが、慣れると楽です。応援してます！"}],["$","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":"睡眠について"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"睡眠に関しては受験勉強において最も重要な事項です。\n\nそもそも睡眠時間というのは勉強をしていない時間と捉えられがちですが、日中頭に詰め込んだ知識を整理する時間です。\n\nそんな大切な時間を削ってしまえば、処理できる情報量が減り\n\nまたなおかつ体験をされている通りにコンディションが落ちます。\n\n睡眠というのは合格したい人がしっかりとるものだと思っています。\n\n僕は夜は疲れたら寝る眠くなったら寝るという生活を行い最低でも7時間睡眠を取っていました。\n\nすると日中勉強した内容はしっかり頭に入ってるしなおかつ調子がいいので勉強がますます捗ります。\n\nすると他のひとよりも少ない勉強時間で合格へ近づいていくことができました。\n\nまだ時間は十分にあります。\n\n生活の一つ一つが受験勉強ないしは合否に直結します。\n\n与えられた時間は平等ですがその時間からどれだけの価値を引き出せるのか？という事はひとそれぞれです。\n\n同じ1分でも自分は誰よりも深い時間を送ろうと意識しています。\n\n勉強は時間じゃないんです。\n\n勉強時間というのはその作業に自分がかかった時間です。\n\n簡単な絵を10枚描くのと同じ絵なのに10枚描くのと同じ時間で同じレベルの絵を描いて、かけた時間を誇りに思うのと同じです。\n\n合格したいならば睡眠は取るべきです。\n\n合格への思いは人一倍強いことが相談内容からわかりました！\n\nその思いをひとよりも短い時間でこなそうという意識に変えられたら良いのかなと思います。\n\n試験場で頼りになるのは模試の判定などではなく\n\n今まで頑張ってきた自分とそこで得た学力のみです。\n\n心から合格を願っています\n"}],["$","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":"不安です"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"続かないか、続くかは一度試してみたらどうでしょうか？\nそれは本人にしか分からないことですし、なによりも一度試してみてダメだったら切り替えたら良いだけです。\n失敗を恐れずに、色々挑戦してみましょう！\n\n\nーーーーーーーーーーーーーーーー\nここからは個人的な見解です。\n勉強は量も大切ですが、質も大切です。質を上げるために大切なことは何か。\n①しっかりと質の良い睡眠を取る\n②適度な運動をする\n③息抜きを忘れない\n④栄養の取れた食事をする\n\n大きく分けてこのことが大切になってきます。質の良い睡眠を取るために僕は必ず23時前までには寝ていました。\n睡眠のゴールデンタイムは22時〜2時までだそうです。\n実際に僕は23時を超えて寝ると、睡眠時間に関係なく少し体がだるくなったので早めに寝ることにしたのです。\nそうすることで、次の日の気分は良く、かなり集中して勉強することができました。\n1.2時間勉強量を増やすよりも、睡眠を大切にして欲しいですね。\n次の日の勉強時間全てに影響してくるよりかは寝たほうがマシです。\nほかの項目についても同じです。人間、一日中ぶっ通しで勉強はできません。\nできてもそれを1ヶ月続けることはできないでしょう。\n適度に運動や息抜きを挟んで、継続的にして下さい。\nマラソンで最初はめちゃめちゃ飛ばして、後から皆んなに追い抜かれるお調子者の男子いましたよね笑\n彼らみたいにならないように。\n\n栄養も大切です。健康管理は当たり前ですが、それに＋脳の働きが良くなる食べ物を食べましょう。\n魚が良いらしいです！他もあるので調べて下さい！\n\n頑張ってください！"}],["$","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":"平日と休日の睡眠時間"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"こんにちは！\n睡眠と勉強って切っても切り離せないですよね、、\n結論から言うと、昼眠くならない睡眠時間を取るべきだと考えています！\n\n本当に人によるところが大きいと思います。\n私の場合は、睡眠を削るとその日勉強したことが頭に入っていないことと昼間眠たいことに気づいたので、高校3年生でも8時間は寝るようにしてました(23:30~7:30)。\n\n睡眠時間をとると勉強時間が少なくなって成績が上がらないのではないかと考えるかもしれませんが、勉強は(量)×(質)で決まると言われており、少ない時間でも効率を上げれば同じだけの勉強量が維持できると思います。(手っ取り早く量を増やすには時間を増やすのが簡単ではありますが)\n\nプラスして寝る直前に暗記系科目をやると寝ている間に脳内が整理されて長期記憶しやすくなるという利点もあります！\n\n休日に関しては、平日と同じ時間に起きるのが理想ではあります。(ルーティン化した方が体への負担が少ないです。)逆に休日それだけ寝てしまうということはやはり睡眠時間が足りていないのかなと考えてしまいます。\n\n長々と書いてきましたが、もっと睡眠時間を増やしたいという気持ちを持ってこの質問をしてくれたのではないでしょうか？(違っていたらこめんなさい。)\n\n日中眠くなってしまっている点で、質問者さんはそこまでショートスリーパーではないと考えています。\n6時間以上寝ると頭が痛くなるということですが、例えば起きる時勢い良く起きたりしてませんか？睡眠状態から一気に覚醒すると血液が急に流れ始め、片頭痛をおこす可能性があります。また睡眠時の姿勢が悪いと首や肩に負担がかかって頭痛をおこす可能性もあります。\n\n今の睡眠時間で疲れは取れていますか？取れていないなら勉強時間が…とそこまで気にせず睡眠を取って良いと思います！\n正直周りの賢い人達は毎日8時間寝てました。\n7時間半は睡眠を取ることをオススメします！\nぜひたくさん実験してみてください。\n\nまだまだ受験勉強は続きます。\n体調を崩さないような生活習慣をルーティン化してほしいなと思います。\n応援しています。頑張ってください！！"}],["$","div",null,{"className":"flex 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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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