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1b:Tcc1,こんにちは！僕も高校生の時は朝にとても弱かったです。けれども安心してください！高３の受験期に朝からやらなくてはと思っては直ぐ行動に移した結果、平日は朝5時　休日は朝7〜8時に起きれるようになりました。今回はその方法について話していきたいと思います。

カフェイン過剰摂取も厳しく、運動も普段あまりしないのであれば、以下の方法が効果的だと思います。
①寝る前に何があってもスマホを見ない
②質のいい睡眠をとる
③モーニングルーティーンを確立する
④裏技
1つずつ説明していきます！

①寝る前に何があってもスマホをいじるのをやめましょう！ブルーライトがかなり睡眠の質の低下に影響しています。毎晩LINEの返信とかで見る必要があるのであれば、毎日この時間に返すっていうことを徹底することをお勧めします。僕の場合、21時にまとめて返したり、まとめてLINEを送ったりして、それ以降はスマホをおやすみモードにして、インターネットを全てきっていました(アラームはかけるためにそばには置いてありますが)

②(当てはまる人が少ないので、飛ばしても構いません) 
睡眠障害である可能性がある場合、病院に行くなり、薬局に行くなりする対策をする必要があるかもしれません。1番の原因となっているのが、口呼吸です。起床後の気分の悪さ、乾燥、喉の痛みが一気にきて、朝起きるのが辛くなってしまいます。対策としては、口にテープを貼って寝ることによってかなり改善します！
　また、部屋が汚いと埃やダニが大量発生して睡眠の質も下がることもあると思います。気分転換に部屋の掃除もしてみてはどうでしょうか。

③モーニングルーティーンを確立するのはマストです！寝る前に朝勉強の用意をして寝るようにし、朝起きて直ぐに勉強できるようにしましょう！お勧めできるのは、5秒を数えてから直ぐに行動に移すというやり方です。理由は分かりませんが、なぜか直ぐに体が動けるようになります。アメリカの大学の研究で知った気がします。

④裏技というのもあれなんですが、起きて直ぐに、太陽光を浴びる　部屋の電気をつける　顔を洗う　シャワーを浴びる　外に出て少し歩く　などのことをすれば、体の交感神経が働くようになり、睡魔は結構消えます。

アラームをたくさんかければ起きれると思っていましたが、逆にストレスを感じてしまうので、あまりお勧めできません。人に協力してもらうのもとても良い対策になります。親に起こしてもらったり、友達に朝電話かけてもらう　のも全然アリだと思います。

全人に対して共通できるのは、早く寝ましょう。疲れたら寝る、それでいいです。
早めに習慣づけましょう！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":[["$","div",null,{"className":"mb-8","children":["$","$L7",null,{"href":"https://unilink-app.onelink.me/isbO/h6xeh63x?advice=BcWgXfjHIlngjUJCNziH","target":"_blank","children":["$","$L8",null,{"src":"/images/web_to_app_banner.jpg","width":3660,"height":1500,"sizes":"100vw","style":{"width":"100%","height":"auto"},"alt":"UniLink WebToAppバナー画像","className":"mb-4 rounded"}]}]}],["$","h1",null,{"className":"text-xl font-semibold mb-2","children":"朝型になるには"}],["$","div",null,{"className":"flex justify-between mb-4","children":[["$","div",null,{"className":"text-left text-xs text-caption","children":["クリップ(",1,") コメント(",1,")"]}],["$","div",null,{"className":"text-right text-xs text-caption","children":"3/29 16:53"}]]}],["$","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。"}],["$","div",null,{"className":"mb-4","children":["$","$L13",null,{"clientImageUrl":null,"clientUserName":"ジョーノ","infoString":"高1 福岡県 京都大学工学部(65)志望","adviceId":"BcWgXfjHIlngjUJCNziH"}]}],["$","div",null,{"className":"mb-8","children":[["$","div",null,{"className":"leading-loose whitespace-pre-wrap","children":[["$","div","consultation-part-0",{"children":[null,"高校一年生です。\n\n私は、夜遅くまで起きることができません。\n21:00くらいになったら眠くなってしまうので、夜に勉強したら全く頭に入ってきません。\n\nでも、だからといって朝めっちゃ早起きできるわけでもないので、勉強時間がうまく確保できずに悩んでいます。\n\n早起きのコツはありますか？\n夜は、体が眠くなるシステムなので(？)諦めて寝ようと思います。\n多分、夜型は向いていません。\n朝の時間の使い方を教えてください。"]}]]}],["$","div",null,{"className":"pt-4","children":["$","$L14",null,{}]}],["$","div",null,{"className":"mt-4","children":["$","div",null,{"children":[["$","div",null,{"className":"flex items-center mb-2","children":[["$","svg",null,{"stroke":"currentColor","fill":"currentColor","strokeWidth":"0","viewBox":"0 0 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1:01"}]]}],["$","div",null,{"className":"text-xs whitespace-pre-wrap","children":"回答ありがとうございます。\nベッドに入りながらできる勉強をするという考えは思いつきませんでした。やってみようと思います！"}]]}]]}]]}]}],["$","h1",null,{"className":"text-xl font-semibold","children":"よく一緒に読まれている人気の回答"}],["$","div",null,{"className":"mb-8","children":["$","div",null,{"className":"divide-y","children":[["$","div",null,{"children":["$","$L7",null,{"href":"/advice/elt3fWMBp00JfyF5meDG","children":["$","div",null,{"className":"flex items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"目覚ましが聞こえない-夜型-"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 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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","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":[["$","div",null,{"className":"mb-1","children":"どうしても眠いです"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"こんにちは。私も受験勉強をしていて、夜どうしても眠くなってしまうときも少なからずありました。そのような場合の対策について以下では論じます。参考にするか否かは質問者さんに委ねます。\n\nまず、夜になると寝てしまう、勉強時間がほぼ0というのは日中部活動などの他の活動をしているという認識進めていきます。（そうでなければ単に昼に勉強すれば時間は確保できるはずですから）高校一年生ということで、まだまだ焦る必要はありません。それでも勉強を頑張ろうという気持ちがあるのは素晴らしいことです。結論から言いますと、眠いときは迷わずに寝てください。それだけです。先程述べましたが高校一年生なのでまだ焦る必要はないですし、眠いときに無理に起きてでも勉強しようとしたとしても正直な話効率は最悪で頭になにも入りません。なので迷わずに寝てください。本気で勉強したいのであれば移動時間、休み時間、朝もっと早起きするなど色々やりようがあるはずです。前提として眠いときに勉強しようとするのは避けてください。\n\nそれでもどうしても眠気を覚まして勉強したい、と考える気持ちもわかります。私もそうでした。なのでここからは強引な手法で眠いときにどのように勉強するかを述べていきます。いくつかあるのですが、まずはベタな仮眠です。質問者さんは仮眠で朝まで寝てしまうとのことですが、布団で仮眠を取ろうとしていませんか？もしそうなのであればそれは起きることができないに決まっています。机に突っ伏して寝てください。（もし机に突っ伏して寝ていても朝まで寝てしまうというのであれば、相当疲れていると思うので机で寝るくらいなら布団でしっかり眠ることをおすすめします。）\n次に、顔を洗う、シャワーを浴びるなどもおすすめです。時間が経つとまた眠くなってしまうのですが即効性があるので案外おすすめです。\n\nここまで強引に眠気覚ましの方法を論じましたが、やはり一番は「眠いときは寝る」です。一番集中できるコンディションで勉強をすることが大事です。受験生になり、部活もなくなれば日中勉強をして夜早く寝るを繰り返す生活リズムで常に最高のコンディションを維持できるかと思いますが、常に「眠いときは寝る」を意識してください。\n\nここまで読んでいただきありがとうございます。まだ高校一年生なので焦る必要はないです。高校生活を楽しみつつ、それなりに勉強すればいいんです。頑張ってください！応援しています！"}],["$","div",null,{"className":"flex 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"勉強中寝てしまう"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"まず睡眠時間を十分確保しているか確認してください。必要な睡眠時間は個人によって違います。8時間必要な人も多いです。更に規則正しい就寝時間・起床時間を心がけてください。夜型・朝型など個人差はありますが、23時に寝るなら必ず23時頃、2時に寝るなら必ず2時頃に寝るようにすると良いです。\n\n次に、部活などで疲れ切っている場合、思い切って、勉強に取り組まずにすぐに寝てしまうのもありです。睡眠時間が足りているなら(そして睡眠の質も十分なら)朝早く起きれるはずです。\n\nここでおすすめなのが、sleep betterなどの睡眠計測アプリです。振動を拾うことでレム睡眠とノンレム睡眠の周期を記録してくれて、一番眠りの浅い時にアラームを鳴らしてくれます。私はこれでかなりすっきり起きることができました。\n\nそれから、夜勉強する場合のアドバイスを少しだけ書きます。\n食後は眠くなるので食事の前に勉強してみるのもいいかもしれません。\nまた、その場しのぎの方法ですが目薬を点したりミンティアなどを口に入れると少しは目が覚めます。\n\nただし、勉強した後にちゃんと寝る必要があるので夜の勉強のためにカフェインを飲むのはおすすめできません。(睡眠の質が落ちます)"}],["$","div",null,{"className":"flex mb-1","children":[["$","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":"朝型？夜型？"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"こんにちは！\n\n正直朝が弱いのであれば無理に朝型にする必要はないと思います！結局受験の直前にはみんな朝型に戻すことができるので夜に勉強ができるのでなれば夜しっかり勉強して朝は学校に遅れない程度に起きるでもいいとおもいます！ただ登校と下校の時をしっかり有効活用するのが受験勉強において非常に大切だとおもいます！登下校が電車やバスなどを利用しているならそこで是非英単語帳や古文単語帳などを持ち歩いてやるのがいいと思います！\nまた、夜の寝る前に暗記系をやると次の日記憶が定着するのでこちらも継続してやるとかなりの効果が出ると思います！\n\n参考になれば幸いです！！また、いつでも何か聞きたければコメント、メッセージでお答えするのでお気軽にどうぞ！（答えられる範囲で答えます！）頑張ってください！！\n\n"}],["$","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 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"朝型生活と勉強時間のとり方"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"初めまして、こんにちは。\n\n私も受験生になる時には、現状の生活習慣を変えねばならないと考えておりましたが、結局生活習慣を変えることなく大学生になりました。\n\nたしかに朝型生活は脳の活性化など、色々良いことがあるかもしれませんが、万人にその生活が適合するかというと、そうではないと思います。\n\n私が考えるに、自分にあった生活で勉強するべきだと思います。朝型生活に変えた現状、勉強効率が落ちたと思うなら、元の生活習慣に戻すべきです。\n\n因みに私が受験生のときは、7:00に起床してそのまま学校に行き、帰って24:00に寝るという生活習慣でした。\n勉強時間は、学校に残って放課後の16:30〜18:30、家に帰って20:00〜24:00の時間で勉強しておりました。\n模範的な学生ではなかったので、毎日6時間近く勉強したわけではありませんが、勉強できる時間はあったように思われます。また、学校の授業においても不必要だと思う授業は、内職に当てていました。\n\n私は勉強時間よりも安定した睡眠時間を確保する方が重要だと考えていたので、試験が近づいてきても睡眠時間の確保には気を使いました。具体的には6時間以上の睡眠を目標としました。\n\nライバル達に差を付けられるので不安ということですが、時間よりもどれだけ勉強の質をあげられるかだと思います。毎日真面目に数時間コツコツやるだけでも、合格する人はいます。\n\nただし、現状の判定を鑑みた際に、厳しいというのが色んな模試で分かっている場合には何らかの変化が必要だと思います。勉強方法にしろ、勉強時間にしろ何かしらの改革が必要です。現状を踏まえた上で、もう一度学習計画を練るのがいいかと思います。\n\n偉そうなことを長々と書きましたが、また何か聞きたいことがあれば、いつでもお尋ね下さい。\n1年間頑張って下さい！！"}],["$","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","children":[["$","div",null,{"className":"mb-1","children":"朝起きれない、ずっと寝てしまう"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"いつも勉強お疲れ様です。\n\n受験勉強は非常に体力を使うものです。質問者さんが朝起きれないのは以前のように少ない睡眠時間では体力が回復しきれないからではないのでしょうか。これは、勉強を頑張っている証拠ですので、悲観すべきではありません。\n\nしかし、朝起きれないことは問題です。もしかしたらそれは生活リズムが乱れていることが原因かもしれません。睡眠が足りていないと睡眠負債として体に蓄積されていきます。この状況では朝起きれなかったり、昼寝をしてしまったりと体はどうにかして負債を返済しようとします。これを解決するためには単に睡眠時間を増やすだけではなく、規則的な睡眠習慣をつけることが効果的と言われています。こんを詰めて夜まで勉強するとリズムが崩れ朝起きれなくなってしまのです。\n\n私はロングスリーパーでしたから受験期間中は毎日21:00に寝て、必ず朝6:00に起きるという生活をしていました。毎朝決まった時間に起きるようにすると次第にタイマーをつけなくても自然と起きられるようになりました。\n\n朝起きれないのは決してあなたが怠惰であるわけではありません。むしろ頑張りすぎている可能性があります。勉強時間を長くするよりも精度を上げて効率を良くし、毎日満足いくほど寝れるようにしていただきたいです。\n\n質問者さんが良い結果になりますように願っております。"}],["$","div",null,{"className":"flex mb-1","children":[["$","svg",null,{"stroke":"currentColor","fill":"currentColor","strokeWidth":"0","viewBox":"0 0 24 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