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1a:Tcc7,こんにちは。
眠くなって集中できないという時間は僕にもあります。
僕が実践している方法をいくつか書きます。

①パワーナップ
これは15〜20分のお昼寝のことです。
眠くなって集中力が落ちてきたら20分程度寝たほうが集中力が高まります。
パワーナップで回復した集中力は150分間持続します。
寝る時は机に突っ伏して寝ると良いです。
持ち運びできる枕や椅子に座りながら寝れるネックピローを持っていると非常に良いです。
30分以上寝ると逆に集中力が散漫になるという結果が出ているので寝る時は必ず20分を目安にしてください。

②ウェイクフルレスト
中にはお昼寝が苦手な人もいると思います。
目を閉じてすぐ眠れる人ばかりではないですよね。
そんな時は、完全に眠りに落ちなくても目を閉じるだけで良いのです。
ウェイクフルレストは『目を閉じて何もしないでぼーっとする』ことです。
ぼーっとしている間は何を考えても大丈夫です。
10分間目を閉じるだけで集中力と記憶の定着が上がることが分かっています。
疲れた時は何も考えず魂が抜け落ちたようにぼーっとしてみてください。

③好きな曲を聴く
人は好きな音楽を聴くとドーパミンやアドレナリンといったテンションを上げるホルモンが分泌されます。
勉強に集中できなくなった時は、一旦勉強を止めてなるべく激しくテンポの速い好きな曲を聴いてみてください。
テンションが上がって眠気が覚めます。
でも僕は寝る方を優先するのであまり音楽は聴きません。
どうしても寝たくない時は好きな音楽を聴いてみてください。

④目を温める
頭が疲れたりぼーっとしたりする時は目が疲れていることが多いです。
脳が処理している情報のうち8割以上が視覚を通して集められています。
目の疲れは集中力の低下に直結します。
目の疲れを取れば集中力を取り戻すことができます。
ドラッグストアに売っているホットアイマスクを使って5分程目を温めると、目の周りの筋肉の血流が改善されて目の疲れが軽減されます。
いちいちお金使うの勿体無いよ〜と思った時はパーミングをしてみてください。
パーミングはヨガで用いられる方法です。
両手を擦り合わせて手のひらを温かくし、まぶたに手が当たらないようにくぼみを作って両目を覆います。
そして、光が入らないように指の間をしっかり閉じた後目を開き、手のひらの中の暗闇を1分間見つめるという方法です。
これも目を休める方法の１つです。
とにかく目を休ませるだけで集中力は上がります！

まとめとして、眠くなったらそれに逆らわない方が良いです。
短い仮眠などの休息を取ることが集中力の向上に繋がります。
疲れた時は少し休んでから頑張ってください！2:["$","main",null,{"className":"px-4 pt-4 pb-4","children":["$","div",null,{"className":"max-w-3xl mx-auto w-full","children":[["$","div",null,{"className":"mb-8","children":["$","$L7",null,{"href":"https://unilink-app.onelink.me/isbO/h6xeh63x?advice=BlCTsnwBTqPwDZPuk-xd","target":"_blank","children":["$","$L8",null,{"src":"/images/web_to_app_banner.jpg","width":3660,"height":1500,"sizes":"100vw","style":{"width":"100%","height":"auto"},"alt":"UniLink WebToAppバナー画像","className":"mb-4 rounded"}]}]}],["$","h1",null,{"className":"text-xl font-semibold mb-2","children":"仮眠のとりかた"}],["$","div",null,{"className":"flex justify-between mb-4","children":[["$","div",null,{"className":"text-left text-xs text-caption","children":["クリップ(",7,") コメント(",0,")"]}],["$","div",null,{"className":"text-right text-xs text-caption","children":"10/24 13:53"}]]}],["$","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。"}],["$","div",null,{"className":"mb-4","children":["$","$L13",null,{"clientImageUrl":"https://firebasestorage.googleapis.com/v0/b/unilink-48e75.appspot.com/o/images%2Fs_D11C94F524E2467184584874A4D9E43C.jpg?alt=media&token=e28a56bb-f737-485e-b119-deda4d541130","clientUserName":"まけるな","infoString":"高3 埼玉県 立正大学心理学部(54)志望","adviceId":"BlCTsnwBTqPwDZPuk-xd"}]}],["$","div",null,{"className":"mb-8","children":[["$","div",null,{"className":"leading-loose 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mb-4","children":"すべての回答者は、学生証などを使用してUniLinkによって審査された東大・京大・慶應・早稲田・一橋・東工大・旧帝大のいずれかに所属する現役難関大生です。加えて、実際の回答をUniLinkが確認して一定の水準をクリアした合格者だけが登録できる仕組みとなっています。"}],["$","div",null,{"className":"mb-8","children":[["$","div",null,{"className":"leading-loose whitespace-pre-wrap mb-4","children":[["$","div","advice-part-0",{"children":[null,"仮眠を取った後に少し運動をすると脳が活性化して勉強に集中しやすくなります。例えば10分仮眠をしたら5分散歩に出てみるなどです。あとは仮眠の前にコーヒーなどのカフェインを摂ると仮眠後にちょうど効果が現れてスッキリ勉強できます。\nもしよければ試してみてください。"]}]]}],["$","div",null,{"className":"mb-4","children":["$","$L16",null,{"adviserImageUrl":"https://firebasestorage.googleapis.com/v0/b/unilink-48e75.appspot.com/o/images%2Fs_14486041427543748F1D714929825F9B.jpg?alt=media&token=c0ae5198-5e82-4545-8ba7-ce41e4b1aeb7","adviserName":"ゆうき","adviserDepartment":"北海道大学総合教育部","adviceId":"BlCTsnwBTqPwDZPuk-xd","numberOfFan":37,"clipsAvg":4.438356164383562,"adviceRateAvg":4.493927125506073,"profile":"北海道大学理学部数学科在籍\n鬱、不登校の挫折から合格をしましたので、受験勉強とメンタルのバランスの取り方には長けていると思います。\n悩み、モチベーションの保ち方等など些細なことでも是非ご質問ください。\nまた受験生時代は英語と数学が得点源で、特に数学では二次試験の点数をどれだけ粘ってあげるかに重きを置いていたのである程度回答できると思います。\nクリップとファン登録、とても励みになります。ぜひよろしくお願いします。\n"}]}],["$","div",null,{"children":["$","$L7",null,{"href":"https://ck.jp.ap.valuecommerce.com/servlet/referral?sid=3364577&pid=884970531&vc_url=http%3A%2F%2Fshingakunet.com%2F%3Fvos%3Dnrmnvccp0000100","rel":"nofollow","target":"_blank","children":["$","$L8",null,{"src":"/images/document_request_banner.jpg","width":3660,"height":1500,"sizes":"100vw","style":{"width":"100%","height":"auto"},"alt":"UniLink 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line-clamp-2 mb-1","children":" こんにちは。私も質問者の方と同じように昼過ぎの勉強を始めるとすぐ眠くなっていました。そんなときには私も仮眠を取っていました。ですが、ただ昼寝をするだけでは起きた後に勉強を始めるのが億劫になってしまうので意識していた点が何点かあります。\n\n 1つ目は寝る直前の勉強を中途半端なところで終わらせることです。質問者の方は区切りのいいところまでやってその後に仮眠をとっていると思うのですが、これは逆効果になってしまうことが多いです。「とりあえずここまでやったから大丈夫」と、無意識のうちに勉強に対して一区切りしてしまっている可能性が高いからです。微妙なところで勉強を一旦終わらせれば、まだタスクが残ってるから完全には休憩できないなー、と考えて脳が完全にシャットダウンすることはかなり減ります。\n\n 2つ目は睡眠時間を20分未満に抑えることです。人間は一旦長時間寝てしまうと、脳を活動状態に戻すまでに膨大な労力を必要としてしまいます。その長時間の基準になるのが20分です(以前ネットで調べたことなので誤差があるかもしれません、申し訳ないです)。ですので、仮眠をとる際は18分程度に抑えることを強くおすすめします。\n\n 3つ目は寝る直前にコーヒーを飲むことです。コーヒーに含まれるカフェインは飲み始めてから30分後に効き始めます。ですので仮眠が終わって、少ししたらカフェインが効き始めるくらいの睡眠時間が前述した時間、というようになります。そうするとかなりスッキリした状態で起きれます。\n\n 最後は絶対にベッドで寝ないことです。確かに疲れている時はベッドでゆっくり寝たくなってしまうものですが、これをしてしまうと脳が完全にお休みモードに切り替わってしまいます。ですのである程度活動状態をキープするために、机の上で突っ伏して寝ることをオススメします。大体20分くらいすると腕のしびれで自然と目を覚ましますしね。笑\n\n 以上が私の仮眠法です。仮眠は効果的にできるようになれば、記憶のキャパが段違いになりますし、常に脳がクリアな状態でいることができます。受験まで残り半年ほどですが、良質な仮眠をとって最後まで走りきってください。心から応援しています！！！🔥"}],["$","div",null,{"className":"flex 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"勉強中の頻繁な居眠り"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"こんにちは！\n私も、受験生の時は勉強してる最中に、眠くなって居眠りしてしまう人でした。(笑)\n個人的には、勉強中の30分程度の居眠りは、起きた後の集中力が上がる(ように感じられた)ので全然ありだと思っています。ただ、せめて1日に2回程に抑えたいですよね。\n\n改善策として、もう少し睡眠時間を増やしてみるのはどうでしょう。\nよく、インターネットなどで受験生の平均睡眠時間は6時間程度と書いていますが、あくまでそれは平均であり、何時間寝るのが自分に合うかは個人差があります。\n\n実際に私は、最低でも7時間の睡眠を取るようにしていました。学校がない日はもっと寝ており、長い時は10時間の睡眠を取っていました。それだけ寝ても、効率よく勉強すると、10時間(居眠り除く)勉強することができます。\n12時間以上勉強しようと思うと、こんなに寝ていられないですが、10時間みっちり集中して無駄なく勉強すれば、最小限で最良な勉強ができると思います。私もそうしてきて、第一志望に合格しました。\n\nまた、エナジードリンクを控えてみるのもいいと思います。確かに、エナジードリンクを飲むと日中目が覚めますが、同時に夜眠くなりにくくなってしまうし、エナジードリンクに慣れると、本当に必要な時に効かないかもしれません。私は、眠くなりやすいロングスリーパー体質ではありますが、受験期一度もエナジードリンクを飲んでいません。それは、居眠りと夜の睡眠の質を上げたかったからです。代わりに、あなたと同じようにカフェイン量が少ないカフェオレや、緑茶を愛用していました。それでも、夕ご飯以降はそれらを飲まないようにしていました。\n\nそして、少し質問からずれてしまいますが、質のいい居眠り(笑)をするのにお勧めなのが、無音でバイブレーションだけのアラームをかけて寝ることです。1時間以上寝てしまったらどうしよう、という不安を抱えて浅い居眠りをするなら、ぐっすり30分寝た方が脳が休まると思いませんか？これは、学校や塾に行く交通機関で寝る時も使えるのでお勧めです。\n\n\nこのように、勉強とは眠くなりやすいものだと清く諦めて、上手く付き合っていきましょう！\n眠くなるとは、集中して勉強してる証拠であるし、\n眠ることはなんら悪いことではありません！\n\nここから一年、頑張って下さい！応援しています！\n\n\n\n\n"}],["$","div",null,{"className":"flex 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"睡眠時間は足りてるはずなのに、、"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"どーも！春海といいます！\n\n勉強時間削って寝ているのに、朝全然起きれなかったり、授業中も眠くなったりしますよね〜。わかります。でもそれを続けてたら、受かる可能性がどんどん下がっていく。工夫していきましょう。ということで、回答させていただきます。\n\n\n\nまず、朝スッキリ起きる方法ですが、これは自分の過去の投稿に、朝の起き方、朝勉の方法を詳しく書いているので、是非そっちを見てみて下さい。\n\n\n次に日中に眠くなるということですが、大前提として、10代で6、7時間の睡眠では不十分だということを知っておいて下さい。眠くなって当たり前なのです。そして、集中していれば眠くなることはありません。問題はなぜ集中が続かないのかということです。\nそれを解決するために、いくつか紹介します。\n\n\n1つ目、昼食の後15分の昼寝を入れる。\n定番ですが、効果は絶大です。睡眠時間を6時間にし、昼寝をとることをおすすめします。\n\n\n2つ目は、コーヒーを飲むこと。\nガンガン飲んでいきましょう。自分は水筒に入れて持ち歩いてました。\n\n\n3つ目は、時間制限を設定することです。全てのタスクに予定時間か、目標時間を設けてそれに間に合うように勉強します。なので、自分はいつもタイマーを持ち歩いていました。そして、全部記録帳に記録していましたね。そこまで真似しなくていいですが。\n\n\nそして、3つ目の応用として、ポモドーロテクニックというのがあります。詳しくは調べてほしいのですが、簡単な説明をすると25分集中して、5分休憩をするというのを繰り返していく方法です。つまり、疲れる前に休憩をとることで、集中を長い時間続けることができるというものです。特に何となく勉強しているという方におすすめです。\n\n\n以上4つほど紹介させていただきましたが、勉強方法というのに正解はないので、一番効果が高い方法を見つけていきましょう！\n他にも朝勉についてや、勉強のモチベーションのあげ方についての回答を過去にしているので是非そちらも見てみて下さい！\nでは、より成長できるように頑張って！"}],["$","div",null,{"className":"flex 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"午後の集中力が出ない"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"まず気になったのは、何時に寝ているのでしょうか？\n早寝早起きで勉強している場合は、良いのですが、睡眠時間を削って勉強している場合は、体調を崩しやすくなったり、勉強の効率が落ちていくので、オススメできません。基本的には【6】時間以上は寝ることをオススメします。\n特に、疲れが溜まっているのが原因とのことなので、睡眠時間を増やす判断が的確かと思います。\n\n次に、疲れた時にどう勉強を頑張るかについてです。\n私がとっていた手段をいくつか紹介します。\n⑴変わったところで勉強する\n⑵時間を計って演習をする\n以上2つのどちらかを使っていました。\n⑴暗記物などをやらなければいけない時は、そこそこ人通りはあるが勉強する場所ではない学校スペースで勉強していました。（多目的スペースのような場所でやっていました。）もし異常な場所で勉強をしていれば、他人から見たら、受験生だし勉強頑張ってるなぁと思われますが、寝てたら本当に変人だと思われます。そのリスクを自分に与えて、無理矢理勉強させていました。\n⑵演習系は時間を計って解くようにしていました。過去問の演習もオススメです。時間に追い立てられれば、疲れていてもやらざるを得ません。また、受験本番も緊張して、どうせ絶好調な状態では解けないから、通常の演習であれば、疲れている中でやってもいい点数を取れるようにならなければならない。と考えていました！\n\nP.S.\nお身体に気をつけて頑張ってください！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":[["$","div",null,{"className":"mb-1","children":"集中力が切れる"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"勉強お疲れ様です！\nまず眠くなってしまったら、10～15分ほど寝るのがいいと思います。カフェインは受験生がたくさん摂取しているイメージですが、寝たいときに眠れなくなってしまうので、あまりお勧めはできません。ちなみに私は仮眠をとるとなぜか頭が痛くなってしまうので、受験生としては少し長めに睡眠時間をとるようにしていました(8時間くらい)。睡眠時間を減らして勉強しろという先生もいるらしいですが、体調を崩しては本末転倒ですし、こんだけ寝ても意外と勉強時間は確保できるんですよ！寝不足だと勉強に集中できないので、何かしらの方法で少し寝る時間をとってみてください。\nまた、ただ集中できないときなら、勉強する場所を変えてみるのもありです。家でやるとどうしても、誰も見ていないのでだらけてしまうこともあるでしょう。自習室や学校、図書館など公共の場所で勉強すれば、みられているような気がして自然と背筋が伸びるかもしれません。\nそうはいっても質問者さんは高３ですし、これから集中力だけではやっていけないこともあるかもしれません。どんなにやる気が出なくても、手を動かさなくてはいけない日が多くなると思います。そういう時はまず1ページだけ、何の参考書でもいいので手を付けてみましょう。あまり難しくなく、なおかつ得意で好きな科目がいいと思います。勉強は流れが非常に大切です。やる気が余りでない日に、苦手で大嫌いな科目から始めると、ブルーな気持ちになってしまいます。少しずつ進めて、進んだら大げさに自分を褒めてあげてください！受験においては(受験だけではないですが)、自分の機嫌を自分で取ることは本当に大切です。90分やったら10分休憩、という風に、適度に区切りも入れてくださいね。\n少しでもお役に立てたらうれしいです。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":"朝に寝てしまいます…"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"朝型で眠くなってしまうのは仕方ないことです。人間だから眠くなるものですよ！\n\nそんな時に無理に勉強し続ける必要はありません。僕もすぐ眠くなってしまったので眠くなったときは15分の仮眠を必ずとっていました。そうするとすっきりしますよ！\n\nもしかしたら受験生なのに勉強中に寝るなんてって罪悪感を感じるかもしれませんがその必要はありません。むしろそっちの方が効率がよくなるならそうするべきです。実際僕も仮眠を取っていたけど受かっています。だから心配しなくて大丈夫ですよ！\n\n15分じゃ起きれないという人のためにオススメなのが、音楽プレイヤーにイヤホンさしてそれを耳につけて15分のタイマーをセットしておくことです。別に携帯だろうがなんでも良いです。それなら他人に迷惑かけることなくタイマーで起きることができますよ！\n\n頑張ってください😊"}],["$","div",null,{"className":"flex mb-1","children":[["$","svg",null,{"stroke":"currentColor","fill":"currentColor","strokeWidth":"0","viewBox":"0 0 24 24","className":"text-subPrimary mr-1","children":["$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":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"どうしても寝てしまいます。"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"東大理系2年です。\n私も授業中によく寝ていました笑\n大学生になってから、昼眠くならない為にはどのくらい寝ればいいのか実験してみたのですが、最低8時間、平均で9時間の睡眠が必要でした。\nテレビやネットで人が必要な睡眠時間はだいたい7～8時間と言われていますが、6時間で十分な人もいれば9時間必要な人もいます。人それぞれ必要な睡眠時間は違うのです。\n\n自分が必要な睡眠時間を減らすことは無理なので、悩んでても仕方ありません。寝ちゃいましょう。\n私は受験生のとき、睡眠と勉強ならいくらでもしていいと自分にルールを課していました。\n眠くて勉強に集中できないのは非常に効率が悪く、ほとんど頭に入りません。睡眠時間を削って勉強するよりは沢山寝て短い時間で集中して勉強したほうがいいです。\nですのでまずは日頃の睡眠時間を見直してみてはいかがでしょうか？自分に本当に必要な睡眠時間を見つけることは、大学受験のみならずその後の人生でも役に立つと思いますよ。\nそれでも勉強中に眠くなった場合は、20分昼寝する事をオススメします。ソースは不確かですが、何かの研究によると寝すぎず、かつ眠気を取れる、バランスの良い昼寝の時間が20分らしいです。\nあとは私がやっている眠気を覚ます方法ですが、起きた直後にわざとスマホの画面を明るくして見ています。スマホのライトが眠気をなくすことは科学的に示されているそうなので、そこを逆手にとって眠気を覚ましています。\n学生は眠気との戦いと言われますが、眠気を制してしまえば受験を制したみたいなものなので、頑張ってください。"}],["$","div",null,{"className":"flex 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