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1a:I[6549,["51","static/chunks/795d4814-03346c8d233b4adb.js","212","static/chunks/212-70508e17017a12c2.js","231","static/chunks/231-5dc9f3acdba63b0c.js","54","static/chunks/54-f848f8ba1c362ca7.js","23","static/chunks/app/advice/%5Bid%5D/page-53a773e0095d4429.js"],"CommentItemName"] 1d:I[3866,["51","static/chunks/795d4814-03346c8d233b4adb.js","212","static/chunks/212-70508e17017a12c2.js","231","static/chunks/231-5dc9f3acdba63b0c.js","54","static/chunks/54-f848f8ba1c362ca7.js","23","static/chunks/app/advice/%5Bid%5D/page-53a773e0095d4429.js"],"AdOnAdviceList1"] 1b: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！1c: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 1e:Tc54,こんにちは！ 朝が起きられないという悩みは、私自身もそうですし、多くの人が共感できる問題ですよね。特に冬に入って寒くなってくるとなおさら難しい... 本題に入る前に一つだけお伝えしたいのですが、そのかさんが現在、学習の習慣化ができていることと、さらに勉強したいという意欲を持っていることは本当に素晴らしいと感じました！ そんなそのかさんのお役に立てるように、最大限のアドバイスをお伝えするので、少し長いけれど最後まで読んでくれたら嬉しいです！ さて、朝起きることができない理由を考えてみましょう。 生活習慣、体の状態、メンタルの問題など、さまざまな要因が関係しているかもしれません。それらの改善に取り組むことが解決への第一歩です。 そして、もし意思の弱さが一番の原因だと感じているなら、その意思の弱さを改善することが理想的ですが、実際それは非常に難しいですよね。そんなときこそ、意思に頼りすぎず環境や習慣を工夫して、自然と起きやすい状況を作り出すことが大切です。以下は私が昔からやっていて、今も続けている工夫です！ ・目覚ましの位置の工夫 →物理的に二度寝を防ぐための工夫です。例えば、目覚まし時計をベッドから遠くに置いて、起き上がって止めなければならない状況を作り出します。こうして体を動かすことは、脳を目覚めさせるプロセスになり、二度寝を防ぐことができます。 ・夜のうちに次の日の身支度・準備を整える →朝をスムーズに迎えるための方法です。例えば、服や持ち物を前日に準備しておけば、朝起きてからの行動がスムーズになるため、起きるハードルが下がります。 ・朝一番にすることを決めておく →意思に頼らずに体を動かすルーティンとなります。私の場合、起きたらまずベランダに出て深呼吸をすると決めていました。シャワーを浴びるとかも良いみたいですよ。 ・朝日が差し込むようにカーテンを開けて寝る →朝に自然光を浴びると、睡眠ホルモンであるメラトニンの分泌が抑えられ、覚醒を促すコルチゾールが分泌されます。これにより、眠気が取れ、体が目覚めに向けて準備を始めます。また、日光を浴びると、脳内のセロトニンという物質の分泌が促されます。セロトニンは「幸福ホルモン」とも呼ばれ、気分を安定させ、前向きな気持ちを保つのに役立ちます。朝の憂鬱な気分の克服にもつながるかもしれません。 確かにこの寒さの中、朝起きることは結構難しいです。だけれども、少しずつ工夫を取り入れ、頑張ってみるうちに、きっと良い変化が見られるはずです。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":[["$","div",null,{"className":"mb-8","children":["$","$L7",null,{"href":"https://unilink-app.onelink.me/isbO/h6xeh63x?advice=3zM8Ym0BTqPwDZPu0tbP","target":"_blank","children":["$","$L8",null,{"src":"/images/web_to_app_banner.jpg","width":3660,"height":1500,"sizes":"100vw","style":{"width":"100%","height":"auto"},"alt":"UniLink WebToAppバナー画像","className":"mb-4 rounded"}]}]}],["$","h1",null,{"className":"text-xl font-semibold mb-2","children":"朝の起き方"}],["$","div",null,{"className":"flex justify-between mb-4","children":[["$","div",null,{"className":"text-left text-xs text-caption","children":["クリップ(",6,") コメント(",1,")"]}],["$","div",null,{"className":"text-right text-xs text-caption","children":"9/24 16:46"}]]}],["$","div",null,{"className":"coach-mark 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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":[["$","div",null,{"className":"mb-1","children":"朝起きられない"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"朝ってなかなか起きられないですよね。\n\nまずは、自分にとって必要な睡眠時間を見つけましょう。\n私の場合は6時間でした。\nそして、起きる時間から逆算して、早く寝るようにしましょう。\n\n日中にほどほどの運動をして疲れておくと、早く寝られるようになります。\n\nもしそうやっても起きられないようなら、いっそ夜勉強することにしてしまいましょう。\n朝型のほうが理想的ですが、自分にとって合ったやり方でいいと思います。\n私は高3になってからは朝型になりましたが、それまでは夜中遅くまで勉強していました。\n\n受験本番が近づいてきたら考えたほうがいいとは思いますが、高1の時期は必ずしも早起きにこだわる必要はないと思います。"}],["$","div",null,{"className":"flex mb-1","children":[["$","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":[]}],["$","path","1",{"d":"M12 6c1.1 0 2 .9 2 2s-.9 2-2 2-2-.9-2-2 .9-2 2-2m0 10c2.7 0 5.8 1.29 6 2H6c.23-.72 3.31-2 6-2m0-12C9.79 4 8 5.79 8 8s1.79 4 4 4 4-1.79 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items-center py-4","children":[["$","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":[["$","div",null,{"className":"mb-1","children":"寝てしまいます"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"まず、夜は早く寝ましょう。11時過ぎには布団に入りたいですね。また、寝る前に、明日何をするか簡単に、ざっくりと決めておきましょう。これで、多少は翌日に布団から出る動機付けができます。\n\n目覚まし時計を残酷な感じで掛けておくのも面白いです。僕が一時期使っていたのは、スマホのカメラで、あらかじめ設定しておいた写真と、照合をしてOKが出る写真を撮らないとアラームが止まらないという目覚ましアプリです。僕は、それを自分の部屋の外、階段を降りた先に飾ってあった絵でセットしておきましたが、これは寝ぼけているとうまく写真が撮れず、アラームが止まらない上に、絶対に布団から出なければならないので、最終兵器としてはとてもオススメです。もし本気で休日を有効に使いたいなら、ぜひ使ってみましょう。\n\n次に、顔を洗ったり、朝食をしっかり取ることは欠かさずにやってください。体が目覚めますので。\nそして、朝の勉強場所は、絶対に家の外にするようにしましょう。家は誰の目もなく、緊張感もないので、睡魔に襲われやすさが半端ではない。図書館やカフェなどで、おじいさんや休日出勤のビジネスマンたちの中勉強すると、なかなかの優越感が味わえるので、悪くないですよ笑"}],["$","div",null,{"className":"flex mb-1","children":[["$","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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