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1a:Tef6,一浪の末、京大工学部に合格したものです。

生徒さんの成績を見る限り、今年受験会場に辿り着き、実力さえ出せば十分戦える受験生なのだと想像します。

多分原因ってそこにもあると思っています。
本当に頑張ってきて「もしかすると、、いけるかも！」って思っていると最後の試練にぶち当たるんです。それが、成績なのか生活習慣なのか、人間関係なのかは人それぞれです。
ただここで忘れないで欲しいのは、あなた1人だけが損をしているように感じないことです。みんな何かを抱えていますきっと、だって僕も悩みありましたから。だから自分を責めないで大丈夫です。喝を入れなくても大丈夫です。

という受験生に対する想いもあるのですが、やはり実際起きれないのは焦りを生むと思いますので、起きることについても触れておきます。(実は筆者の悩みもこれでした。笑)

浪人期にしていた、冷静になるための方法(自分で考えた笑)「丁寧な場合分け」をしてみましょう。

まず、寝る時間を決めて、その時間になったら寝る。これは遅くも早くもない時間に設定(自分で決めてみましょう！)。これを前提にします。

場合分け
1、目標時間に起きれた未来だったとき
起きれたことを素直に喜ぶ。でもなんでスッと起きれたんだろう。起きれたけどなんか寝足りないなあ、でもそのあと勉強集中できた。など、睡眠と日中の頭の動き、健康状態などを分析してみる。毎日、じゃあ今日はご飯の時間少し早くしてみよ。などとなんか自分の分析ゲームしてる感覚で考える。

2.目標時間に寝坊してしまった未来だったとき
基本的に上の分析を続ける。ただ、ここで重要なのは、まず大喜びする点があって、「うわ、本番じゃなくてよかった！」でしょ。僕はそう思ってました。現役の時は寝坊でウジウジしてましたが、考え方変えました。そのマインド持った上で、「よし、次寝坊しないようにどの作戦で行こうかな」って考えるんですよ。なんか本番までにうまく行くかなーって思いながらヒヤヒヤして、でも自己分析ゲームを続けるんです。

以上が丁寧な場合分けです。正直、文字では伝わらないことあるんですけど、たぶんこの文章からたくさんのこと吸収してくれると思います。あなたなら。

最後に、起きれないときの起床目標時間の設定ですが、結構毎日起きれないなら、本来の目標時刻に寄せていけばいければよくて、目標より遅い時間ではじめはいいです。10分か20分かずつ近づけていけばいいんです。そーゆうところは焦らずゆっくり進めてみるんです。大丈夫です、1日の勉強時間が12→10時間になっても今の時期大した差はないです。それなら寝坊しちゃったー、よし集中するしかない！って割り切っていくのが精神的にも楽だと思います。

筆者ははじめからこんなポジティブシンキングはしていませんでした。初めは無理やりそう思うようにして、でも具体的な「丁寧な場合分け」をすることで、実際のところ、焦るほどヤバい状況ではない、こうすれば対策できるなど、冷静になれました。

長くなりましたが、最後まで読んでくれてありがとう。
春生徒さんが京大にくること、期待しています。1c:T140e,こんにちは！お疲れ様です🌸

まず、睡眠時間に関してですが、5時間半は受験生としてかなり少ないです！
⭐️最低でも6時間以上は確保しないと、日中の記憶力や集中力に影響してしまいます。
もちろん6時間以上というのはあくまで目安です。6時間で十分という人もいれば、7時間でも足りないという人もいます。これは仕方ないことなので悲観したりせず、自分にはどれくらいの睡眠時間が適当なのか今一度生活スタイルを見直してみてくださいね。

そして 7時間寝ても朝は眠いということですが、起床直後2.3時間は日中に比べ脳の働きが鈍い、ということはあまりに有名です！
(模試当日なんかは 試験開始の3時間前には起きておくように言われますよね^_^)
朝眠いのは仕方ないことなので、そこは割り切りましょう！
朝は暗記力が鈍っているので 暗記などの効率重視の勉強には取り組まず、数学の問題集など眠気が覚めるような勉強に取り組むようにしましょう。
⭐️逆に 暗記ものは夜寝る直前に取り組むのがオススメです。かなり捗りますよ！

では次に、睡眠時間を増やした分 減ってしまった勉強時間をどうするのかということについてお話します。
ポイントはズバリ、予定管理です！！
⭐️まずは受験当日までのカレンダー(スケジュール帳)とメモ帳を用意してみてください。始めに、自分の今までの成績を振り返ってみて、合格するために何が足りていないかを書いてみましょう。英語は合格点に達せそうだけど数学がやばい、社会の暗記がやばい、など これは抽象的で構いません。

⭐️次に、「やるべきことリスト」を作ります。
先程考えた合格に足りない学力を踏まえて、受験当日までに何の教材にどれくらい取り組むべきかをリストにまとめてみましょう。
その際は「過去問10年分やる」「数学の〇〇の問題集終わらせる」など、教材名だけでなく「取り組む量」も明確にするようにしましょう。

⭐️次に「やるべきことリスト」を取り組む時期ごとに分類していきます。
作るべき項目は、
・12月中に終わらせるべきこと、
・年明けからセンター試験までに終わらせるべきこと、
・二次試験までに終わらせるべきこと
の3つです。

⭐️ここまで分類できたら、いよいよカレンダーへの振り分けです！
リストを参照しつつ、用意したカレンダーの日付欄にその日に取り組む教材を書き込みます。「過去問1年分やる」「数学の問題集やる」などの大雑把なものではなく、できるだけ具体的に書き込みましょう。「2014年の過去問をやる」「数学の〇〇問題集の第4章を終わらせる」などです。
もちろん、体調不良や突然の予定などで予定通りにいかない日もあるでしょうから、毎日詰め込むのではなく、予備日は設けるようにしてくださいね！

⭐️予定管理を行うことで、
「自分に何が足りていないかが明確化される」
「受験当日までのスケジュールが1日ごとに一気に管理できる」
など多くのメリットを享受できます。闇雲に勉強するよりは確実に学習が効率化されます。

はい！というわけでここまで出来れば、後は自分の立てたスケジュールに従うだけです。

ララサさんのように朝起きれない、、という人は、時間単位でのスケジュール管理もしてみるといいと思います🗓
23時から6時まで睡眠、6時から7時まで朝食、7時から8時まで数学、というように あらかじめ1日の予定を細かく決めてしまうんです。
これは当日決めるのではなく、事前に1週間分まとめて決めてしまいましょう。スケジュールに従わなくちゃ、、という危機感から起きられると思います。

これでも朝起きられない、、😭ということなら、無理やり朝家を出るルーティーンを作ってしまいましょう！
「朝は絶対マックでコーヒーを飲む！☕️」「毎日9時に図書館に行って勉強する！」と決めて朝の外出をスケジュールの一部にしてしまえば、そのために起きられると思いますよ。

ずいぶん長くなってしまいましたが、まずは睡眠時間の見直しからです！
日中眠いときは昼寝してもいいです！
だけど、朝は絶対に！気合いで起きてください！！
そして、毎日のスケジュール管理をする！この2点です！
時間を効率よく使って、あと少しの期間頑張ってくださいね😊合格をお祈りしています。2:["$","main",null,{"className":"px-4 pt-4 pb-4","children":["$","div",null,{"className":"max-w-3xl mx-auto w-full","children":[["$","div",null,{"className":"mb-8","children":["$","$L7",null,{"href":"https://unilink-app.onelink.me/isbO/h6xeh63x?advice=AQDZleJyee0TA4SI3rqq","target":"_blank","children":["$","$L8",null,{"src":"/images/web_to_app_banner.jpg","width":3660,"height":1500,"sizes":"100vw","style":{"width":"100%","height":"auto"},"alt":"UniLink WebToAppバナー画像","className":"mb-4 rounded"}]}]}],["$","h1",null,{"className":"text-xl font-semibold mb-2","children":"朝起きれない"}],["$","div",null,{"className":"flex justify-between mb-4","children":[["$","div",null,{"className":"text-left text-xs text-caption","children":["クリップ(",3,") コメント(",3,")"]}],["$","div",null,{"className":"text-right text-xs text-caption","children":"8/12 13:26"}]]}],["$","div",null,{"className":"coach-mark 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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":[["$","svg",null,{"stroke":"currentColor","fill":"currentColor","strokeWidth":"0","viewBox":"0 0 24 24","className":"text-subPrimary 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items-center py-4","children":[["$","div",null,{"className":"flex-1 mr-3","children":[["$","div",null,{"className":"mb-1","children":"受験生は何時に寝て何時に起きるのがベストですか？"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":" まず、何事も困ったときは逆算してみましょう。\nたいていの大学入試は8:30-9:30の時間帯に始まります。少なくとも会場に着くのは、30分前が良いでしょう。ということは、8:00-9:00に会場に到着することになります。\n次に、これは質問した方によりますが、自宅から受験会場までの移動時間を考えましょう。ざっと1時間とすると、自宅の出発時刻は7:00-8:00になります。\n最後に朝の支度などを1時間半と考えて、起床時間は5:30-6:30が目安になります。\nそうすると人によって違いは出ますが、最低でも7時間は睡眠時間を確保したいので、22:00-23:00には入眠しておきたいですね。\n\n 試験が始まる3時間前には起きていないと、集中力が高まらないと言われています。やはり、5:30-6:30には起きていたいですし、遅くとも22:30-23:30には寝ておきたいところです。\n\n ただ、それぞれの環境によって人間のバイオリズムは変わってきます。直前まで夜型のままのほうがトータルでは良い方向に進む場合もあります。私の睡眠時間は、23:00-7:00がベストだったと思います。\n\nぜひ、今のうちに色々1,2週間程度自分のやり方を模索してみてください。\n 応援してます。がんばってください。"}],["$","div",null,{"className":"flex mb-1","children":[["$","svg",null,{"stroke":"currentColor","fill":"currentColor","strokeWidth":"0","viewBox":"0 0 24 24","className":"text-subPrimary 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items-center py-4","children":[["$","div",null,{"className":"flex-1 mr-3","children":[["$","div",null,{"className":"mb-1","children":"朝起きれません"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"自分が効果的だと思う、早起きするための方法を2つ紹介します！\n\n1つ目は睡眠時間を1時間半の倍数で区切ること！10時半に寝るのであれば、6時間後の4時半とか、その1時間半後の6時に目覚ましをセットすると起きやすくなります！\n\n2つ目は寝る前にストレッチや正座をすること！これらは体をリラックスさせる効果があるので睡眠の質が高まり、疲れが取りやすくなるため結果的に朝起きやすくなります！\n\n自分はこれらの方法で普段朝4時半に起きて朝からバイトしたりしています！\n早起きのスキルは一生ものなので、この機会に早起きする癖を身に付けちゃいましょう(^^)"}],["$","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 4-4-1.79-4-4-4zm0 10c-2.67 0-8 1.34-8 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items-center py-4","children":[["$","div",null,{"className":"flex-1 mr-3","children":[["$","div",null,{"className":"mb-1","children":"朝起きられない"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"・睡眠は90分の倍数時間\nレム睡眠、ノンレム睡眠の関係で、すっきり起きやすい睡眠時間というのがあります。6時間か7時間半の睡眠時間を確保すると良いでしょう。\n\n・目覚めてすぐ伸びをする\n目が覚めたなぁと思ったら間髪入れずに全力で伸びをしましょう。そうすると全身まで隈なく意識が行き渡るので体ごと一気に覚醒できます。\n\n・目覚まし時計、アラームを机上にセット\n寝床から少し離れた場所におけば、自分で立ち上がってストップする必要があるので、必然的に目覚めます。アラームを5分おきとかこまめにセットしておけばなお効果的でしょう。\n\n・朝起きてすぐにやることを決めておく\n1日の勉強計画の中に、起床後直ちに取り組むものを組み込んでおきます。このページのこの問題を解く、と具体的に寝る前に決めておき、机上に問題集を開いて置いておきます。やることが決まっていれば義務感に駆られて起きやすくなるかもしれません。\n\n・起きてすぐ水飲む\n本当は一回口を濯いでからの方がいいんですけど、目を覚ますという目的だけなら割と効果的かと思います。事前に机がどこかにコップ一杯水を用意して置いて、起きたら体に流し込む。体の内側から起きれますね。\n\n\n以前にも似たような相談に回答したことがあるので、気になる方は僕の回答一覧から「確実に朝早く起きる方法」という項目をご覧下さい。\n\n僕も朝弱いのでこの辺のテクニックはよく使います。元気に朝活、頑張っていきましょう。"}],["$","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":"就寝、起床時間について"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"\nぶっちゃけた話、受験って、そんなに朝イチからやらないんですよね。\n10時から試験開始とかが多くて、それを考えると、7時30分くらいに起きればいいことが多かったです。普段、学校が遠くて6時起きで、それの癖で夏休みとかも6時起きだったんですが、冬からは逆に起きる時間を遅くしてました。普通の高校生だったら、起きる時間は7時前後だと思うので、そんなに朝型にシフトすることは考えなくてもいいと思います。\nまた、今の時期は自分がしっかり集中してできる時間帯で勉強するのが大事だ思います。夜中に集中できるなら、無理して寝る必要は無いですよ。そして、睡眠時間も充分に必要です。個人差はありますが、自分は6時間は取るようにしていました（他と比べてあまり寝ないでもやっていける体質だとは思います）。ただ、流石に次の日のお昼頃に起きるというのは良くないので、10時までにはなんとか起きたいものですね。"}],["$","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 2 .9 2 2s-.9 2-2 2-2-.9-2-2 .9-2 2-2m0 10c2.7 0 5.8 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