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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📣2:["$","main",null,{"className":"px-4 pt-4 pb-4","children":["$","div",null,{"className":"max-w-3xl mx-auto w-full","children":[["$","div",null,{"className":"mb-8","children":["$","$L7",null,{"href":"https://unilink-app.onelink.me/isbO/h6xeh63x?advice=7kcTmDAS8LBme2xkdUSU","target":"_blank","children":["$","$L8",null,{"src":"/images/web_to_app_banner.jpg","width":3660,"height":1500,"sizes":"100vw","style":{"width":"100%","height":"auto"},"alt":"UniLink WebToAppバナー画像","className":"mb-4 rounded"}]}]}],["$","h1",null,{"className":"text-xl font-semibold mb-2","children":"勉強、演習中の眠気を乗り越えるための方法（主にメンタル面が原因）"}],["$","div",null,{"className":"flex justify-between mb-4","children":[["$","div",null,{"className":"text-left text-xs text-caption","children":["クリップ(",2,") コメント(",0,")"]}],["$","div",null,{"className":"text-right text-xs text-caption","children":"11/28 0:16"}]]}],["$","div",null,{"className":"coach-mark mb-4","children":"UniLink利用者の80%以上は、難関大学を志望する受験生です。これまでのデータから、偏差値の高いユーザーほど毎日UniLinkアプリを起動することが分かっています。"}],["$","div",null,{"className":"mb-4","children":["$","$L13",null,{"clientImageUrl":null,"clientUserName":"lemon","infoString":"高3 東京都 東京大学工学部(68)志望","adviceId":"7kcTmDAS8LBme2xkdUSU"}]}],["$","div",null,{"className":"mb-8","children":[["$","div",null,{"className":"leading-loose whitespace-pre-wrap","children":[["$","div","consultation-part-0",{"children":[null,"こんにちは。高校3年です。\n\n勉強中に眠くなってしまうことが多く、勉強が続かずに悩んでいます。長文になってしまい申し訳ないです。\n\n中学受験をしていた小学校の頃から、問題演習の時によく眠くなってしまっていて、中学、高校と変わりませんでした。寝てはいけないと分かっている模試や過去問演習中にも眠くなってしまいます。\n長時間勉強しようと思っても、30分とか早い時だと10分程度経った段階で眠くなってしまい、気がついたら時間が経っていた、ということがよくあります。一旦寝てみるのも手だと思い、寝てみようとしても、その後なかなか起きられずにむしろもっと眠くなったりします。\n一方、一回起きるとそこからしばらく眠くならずに続けられたりすることもありますが、寝てしまった罪悪感からやる気が削がれたりします。\n\n（診断は受けてないものの）個人的に自分はADHDではないかと考えているのですが、以前、「ADHDでは、興味がない場面で眠気が現れることが多く、自分が関心のあるものに取り組んでいるときは、眠気を忘れることが多いです。 ADHDに伴う眠気は、退屈になると眠くなるという特徴をもっています。やる気、興味、関心のあることが覚醒度を上げるという脳のメカニズムが働いている可能性が指摘されています。」と書かれている記事を見つけ、これが関係しているのではないかと勝手ながら思っています。"]}],["$","div","consultation-part-1",{"children":[["$","div",null,{"className":"my-4","children":["$","$L14",null,{"id":"adsbygoogle-init-on-consultation-7kcTmDAS8LBme2xkdUSU-1"}]}],"「また寝てしまうかも」と思うと本当に寝てしまうし、「気まずい」「わからない」「できない」などとネガティブな気持ちを持っていると眠くなりやすい気がしています。\nまた、一度眠くなった教材、場所だと再び眠くなってしまうことが多いので、メンタル面も関係しているのかな、と思っています。自習室など閉じている空間がとても苦手で、極力人目があるところの方が眠くなりにくいですが、人目がある空間で眠くなってしまった時の罪悪感が大きく、場所も色々と試しているところです。\n\n「勉強中に眠くなったらすぐに立とう」などと決めておいても、自分が眠いと自覚する前に意識が飛んでいることもあるし、自分が眠いと自覚しても、なんとかそれを隠そうとしてしまって起きられないことが多いです。後から考えればさっさと諦めて立てばよかったなどと思うのですが。。ツボを押したりカフェインを取ったりという一般的な対策はいろいろ試しましたが、効果がなかったり効果があっても続かなかったり、です。\n\n特に、模試や過去問演習中に眠くなってしまうのをどうにかしたいです。毎回寝てしまうわけではないですが、どちらかというと眠くなってしまう時の方が多い気がします。時間を測って取り組んでも、眠くなってしまったら判断力も鈍くなって実際の実力が分かりませんし、模試などでも絶対に今の実力より低く判定出ているな、と感じます。家や学校では立ちながら解くと比較的眠くなることは減りますが、眠くなってしまうこともありました。"]}],["$","div","consultation-part-2",{"children":[["$","div",null,{"className":"my-4","children":["$","$L14",null,{"id":"adsbygoogle-init-on-consultation-7kcTmDAS8LBme2xkdUSU-2"}]}],"最近は早く寝ようと心がけており、遅くとも11:30までには寝て7時間程度の睡眠時間を確保しようとしています。実際、以前と比べると眠くなってしまうことが少し減った気がするので、今後も睡眠時間は確保しようと思っていますが、昔から「睡眠時間を確保する」と宣言してもなんだかんだ続かずにここまできてしまったので、この先もまた変わらないのではないかと不安もあります。\n\n何より、本番の共通テストや二次試験中に寝てしまったら本当にどうしようかと今から怖いです。定期テストではほとんど眠くなったことがないし、中学受験時代も本番は一切眠くならなかったのですが、個人的に、これは「眠くなるかも」ということを考えたことがないからだと思っています。眠くなるかも、と思った時ほど本当に眠くなってしまいます。そのため、本番は眠くなる訳ないだろうという気持ちでいようと思うのですが、過去に共通テストで眠くなったことがあるという人の話を耳に挟んでしまったので、もしかしたら眠くなってしまうのではないかと思い始めてきて、そんな自分が怖いです。。\n\n話がごちゃごちゃしていて申し訳ありません。「これをすれば良い」という特効薬的なものがないのは理解していますが、似たような経験をした方やメンタル的な面でのアドバイス等あれば何かコメントいただけると幸いです。"]}]]}],["$","div",null,{"className":"pt-4","children":["$","$L15",null,{}]}]]}],["$","h1",null,{"className":"text-xl 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items-center py-4","children":[["$","div",null,{"className":"flex-1 mr-3","children":[["$","div",null,{"className":"mb-1","children":"昼食を食べたあと眠くなってしまう"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"ご飯食べると血糖値が上がって眠くなるんですよね。\nいたって自然なことです笑\n\n急激な血糖値の上がりを防ぐために、糖質を変えてみるのもありですね。白米から玄米にしたり。パンだけとかおにぎりだけというのはやめた方が良いです。\n某大企業では昼飯にカレーとラーメンを食べるやつは採用しないというほど。\n\n僕は朝ガッツリで昼抜いてましたね。試験本番も同様に。\n\n対策は人それぞれですね。僕は現在はお肉とサラダで血糖値の上昇を抑えています。それでも眠くなる時はパワーナップといってお昼寝します。\n\n寝てもいいと思いますよ？\n昼寝をすることでむしろ効率あがりますし。ポイントは昼寝前にカフェインを取ることですかね。模試の休憩時間でそんなに点数変わんないですし、むしろ寝て効率良く問題捌けますよ。"}],["$","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 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items-center py-4","children":[["$","div",null,{"className":"flex-1 mr-3","children":[["$","div",null,{"className":"mb-1","children":"受験生にとって最適な睡眠時間とは"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"睡眠時間は人によるところが大きいですよね。\n\nただ、注意したいのは日中のパフォーマンスを最大化できるように睡眠を設定することです。\n\n僕は受験生の頃は8時間睡眠をとっていました。7時間ベッドで寝るのと、お昼ご飯の後の30分の昼寝と、夜ご飯の後の昼寝30分で合わせて8時間です。\n\n夜型か朝型かによって就寝時間は各自調整するべきなのですが、大事なことは勉強時間を減らさないことです。極論、勉強時間が確保できるなら12時に起きたって大丈夫です。\n\n日中眠くなると勉強のパフォーマンスが下がってしまうので適宜昼寝を挟むと眠気も飛んで快適に勉強できると思います。（1時間とかの昼寝はまずいとどこかで聞いたことがあります。）\n一週間単位で色々な睡眠サイクルを試して自分に合った睡眠サイクルをまわしていってみてはどうでしょうか。\n\n眠たいけど、頑張って勉強しているあなたを応援してます。睡眠不足にならないように、眠り過ぎにならないように自分と相談しながら頑張りましょうね。"}],["$","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 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items-center py-4","children":[["$","div",null,{"className":"flex-1 mr-3","children":[["$","div",null,{"className":"mb-1","children":"あと一週間 やる気がなくなってしまった"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":" 初めまして。直前期に問題が解けなくて不安になることはよくあることです。滑り止めに受からず、過去問もできなくて、きっとあなたは不安で心がいっぱいなんだろうと思います。\n 僕が薄っぺらい励ましをしたところであなたの助けになるとは思えないので、僕は単にあなたに２つの事実をお伝えしたいと思います。\n\n①滑り止めに落ちて本命に受かることは珍しいことではない\n 不安になった理由の１つに滑り止めに落ちてしまったことがあると思いますが、それは受験生が陥りがちなよくある勘違いの１つです。本命と滑り止めとの間の違いは、単なる「学力」だけでしょうか。いいえ、傾向や出題内容、採点方法に至るまで全く違うものです。レベルがどうのという物は単なる指標にすぎず、事実僕の友だちにも早慶に落ちて東大に受かったという人は掃いて捨てるほどいます。どうか気にせず、本命の対策に励んでください。\n\n②過去問はチャレンジのために使うだけのものではない\n おそらくあなたは今、まだ解いてない過去問を新しく解き始めてみて、上手いこといかずに凹んでいるのではないでしょうか。それも１つの使い方ではありますが、直前期にすることはあまりオススメしません。過去に解いてみたことのある過去問を復習し、その大学が好む問題を解けるようになることこそが直前期に必要なことなのです。新しく始めて解けなくても心配する必要はありません、解説を見てその問題を自分のものにしてしまいましょう。似たような問題が入試に出たら、あなたの勝ちは決まったようなものです。\n\n いささか長くなってしまいましたが、あなたが不安を乗り越えて、見事本命に合格することを心から祈っております。頑張って！！"}],["$","div",null,{"className":"flex 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items-center py-4","children":[["$","div",null,{"className":"flex-1 mr-3","children":[["$","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":[["$","div",null,{"className":"flex-1 mr-3","children":[["$","div",null,{"className":"mb-1","children":"寝てしまう"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"自分が夜型になってしまった時に朝型に戻す究極の方法を伝授します。\n\n今の生活だと6:00くらいに起きて、勉強しながら仮眠を1.5hとって24:00に寝ている状態だと思います。\n\nここから一気に超朝型に変えます。\n\n1日だけ覚悟を決める日を作りましょう。カフェインでも運動でもなんでも良いので昼寝を絶対にしない日を作ります。起きる時間はいつもより少し早めに5:30とかにしておきましょうか。\n\n5:30に起きて30分ほどは身体を起こすことに全力を尽くしてください。散歩かランニングをしながら単語や一問一答をしましょう。そこからはカフェインを取って体を起こしてください。(カフェインアレルギーには気をつけてください)\nどう頑張っても昼過ぎには死ぬほどの睡魔に陥ると思います。おそらく解説を読んでしまった瞬間には爆睡してしまうので常に頭を働かせ、問題を解くことに従事してください。全く寝ないままここまで来ることができたら夕飯を食べ、風呂を終えた1時間後くらいには気絶するように寝入ると思います。おそらく21:00〜22:00でしょうか。その時は素直に寝ましょう。\n\nこれをすると次の日4〜5時くらいに勝手に目が覚めます。それもとても楽に起きられますし、昼寝も今までよりしたい気持ちが少なくなるはずです。\n\n一日耐える根気が必要ですし、受験に向けて余裕があるようでしたらそこまでの底力は出にくいかも知れないので少しずつ習慣を変えていく方法を取るのも良いかも知れません。\n\n私の場合は夜型なので3時や4時寝になることが多いのですが、その場合は逆に一日徹夜してしまって、次の日の21時に就寝して朝型に戻しています。これをした次の日は5時くらいには目がぱっちりですね✌️それの擬似体験のようなものなので合う合わないはあると思いますがよかったら試してみてください。"}],["$","div",null,{"className":"flex mb-1","children":[["$","svg",null,{"stroke":"currentColor","fill":"currentColor","strokeWidth":"0","viewBox":"0 0 24 24","className":"text-subPrimary 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