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1b: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":[["$","div",null,{"className":"mb-8","children":["$","$L7",null,{"href":"https://unilink-app.onelink.me/isbO/h6xeh63x?advice=EAgpOGoBTqPwDZPue_mn","target":"_blank","children":["$","$L8",null,{"src":"/images/web_to_app_banner.jpg","width":3660,"height":1500,"sizes":"100vw","style":{"width":"100%","height":"auto"},"alt":"UniLink WebToAppバナー画像","className":"mb-4 rounded"}]}]}],["$","h1",null,{"className":"text-xl font-semibold mb-2","children":"睡眠時間と勉強時間"}],["$","div",null,{"className":"flex justify-between mb-4","children":[["$","div",null,{"className":"text-left text-xs text-caption","children":["クリップ(",9,") コメント(",1,")"]}],["$","div",null,{"className":"text-right text-xs text-caption","children":"4/20 9:33"}]]}],["$","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。"}],["$","div",null,{"className":"mb-4","children":["$","$L13",null,{"clientImageUrl":"https://firebasestorage.googleapis.com/v0/b/unilink-48e75.appspot.com/o/images%2Fs_FB73CAF93CBE47C5AA961740C62A4117.jpg?alt=media&token=050e924c-c6f9-4986-a817-3e8a4512c8b0","clientUserName":"ひとみ","infoString":"高2 和歌山県 東京大学法学部(68)志望","adviceId":"EAgpOGoBTqPwDZPue_mn"}]}],["$","div",null,{"className":"mb-8","children":[["$","div",null,{"className":"leading-loose whitespace-pre-wrap","children":[["$","div","consultation-part-0",{"children":[null,"東京大学文系志望の高2です。\n私は今まで平日は毎朝4時に起床し勉強してきました。しかし、2年になり授業と課題が増え帰りが遅くなり課題に時間を取られ、早く寝ることができなくなりました。寝るのが大体10時頃になってしまいます。なので、朝方の生活を辞め普通の生活に戻るべきか迷っています。もし普通の生活に戻れば起床は5:30になります(これ以上遅く起きると学校に間に合わないので)。\nどうするべきなのか教えていただきたいです。よろしくお願いします。"]}]]}],["$","div",null,{"className":"pt-4","children":["$","$L14",null,{}]}]]}],["$","h1",null,{"className":"text-xl font-semibold mb-2","children":"回答"}],["$","div",null,{"className":"mb-4","children":["$","$L15",null,{"adviserImageUrl":"https://firebasestorage.googleapis.com/v0/b/unilink-48e75.appspot.com/o/images%2Fs_CFC21C2BB8944078A5674E53D5D2B9FB.jpg?alt=media&token=98b25ada-8f86-432d-bea6-4f9adb000dd0","adviserName":"アーメン太郎","adviserDepartment":"東京大学文科三類","adviceId":"EAgpOGoBTqPwDZPue_mn"}]}],["$","div",null,{"className":"coach-mark 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","children":[["$","div","advice-part-0",{"children":[null,"こんにちは！文三の者です！\n\n個人的には普通の生活に戻すのが良いかと思います！\n現状では東大の入試は9時半に始まりますので、脳がしっかり働くと言われている起床後3時間をクリアできることができますし、夕方あたりに眠くなったりすることも少なくなるかと思います！\n\nただ睡眠時間は少なくとも6時間取るのがベストです！無理しない程度に焦らず勉強してくださいね！まだまだ時間はあります！\n\nまた、時間の使い方ですが、集中して勉強する時間を増やしましょう！どうしても試験が近づかないと集中できないのが人間です笑\n俺もそうでした笑\n切り替えと時間の効率的活用を心がけてみると良きです！\n\n参考までに、自分が仮面浪人していた時の1日のスケジュールを紹介すると、\n8時起床\n9時〜17時 大学の講義\n18時〜22時 塾講師、家庭教師のバイト\n23時〜3時 受験勉強\nというような過酷日程でした笑笑\nただ、夜中の4時間くらいにかなり集中したので東大に受かることができました！\nひとみさんはたぶんこれより受験勉強に時間を割けると思うので、集中して時間を大切にして、睡眠時間もしっかり確保しながらコツコツやってみてください！\nアイマスクして寝るとぐっすり眠れました！\n質の良い睡眠方法なども調べてみるといいかもです！\n\n東大で待ってます😊"]}]]}],["$","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 パンフレットバナー画像","className":"mt-4 rounded"}]}]}],["$","div",null,{"className":"pt-4","children":["$","$L16",null,{"id":"adsbygoogle-init-under-advice"}]}]]}],["$","div",null,{"className":"flex justify-between","children":[["$","h1",null,{"className":"text-xl 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whitespace-pre-wrap","children":"ありがとうございます！睡眠のことだけでなく、時間の使い方まで教えてくださり、とても助かります！参考にさせていただきます！"}]]}]]}]]}]}],["$","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":[["$","div",null,{"children":["$","$L7",null,{"href":"/advice/EAgpOGoBTqPwDZPue_mn","children":["$","div",null,{"className":"flex items-center py-4","children":[["$","div",null,{"className":"flex-1 mr-3","children":[["$","div",null,{"className":"mb-1","children":"睡眠時間と勉強時間"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"こんにちは！文三の者です！\n\n個人的には普通の生活に戻すのが良いかと思います！\n現状では東大の入試は9時半に始まりますので、脳がしっかり働くと言われている起床後3時間をクリアできることができますし、夕方あたりに眠くなったりすることも少なくなるかと思います！\n\nただ睡眠時間は少なくとも6時間取るのがベストです！無理しない程度に焦らず勉強してくださいね！まだまだ時間はあります！\n\nまた、時間の使い方ですが、集中して勉強する時間を増やしましょう！どうしても試験が近づかないと集中できないのが人間です笑\n俺もそうでした笑\n切り替えと時間の効率的活用を心がけてみると良きです！\n\n参考までに、自分が仮面浪人していた時の1日のスケジュールを紹介すると、\n8時起床\n9時〜17時 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mb-1","children":"初めまして、こんにちは。\n\n私も受験生になる時には、現状の生活習慣を変えねばならないと考えておりましたが、結局生活習慣を変えることなく大学生になりました。\n\nたしかに朝型生活は脳の活性化など、色々良いことがあるかもしれませんが、万人にその生活が適合するかというと、そうではないと思います。\n\n私が考えるに、自分にあった生活で勉強するべきだと思います。朝型生活に変えた現状、勉強効率が落ちたと思うなら、元の生活習慣に戻すべきです。\n\n因みに私が受験生のときは、7:00に起床してそのまま学校に行き、帰って24:00に寝るという生活習慣でした。\n勉強時間は、学校に残って放課後の16:30〜18:30、家に帰って20:00〜24:00の時間で勉強しておりました。\n模範的な学生ではなかったので、毎日6時間近く勉強したわけではありませんが、勉強できる時間はあったように思われます。また、学校の授業においても不必要だと思う授業は、内職に当てていました。\n\n私は勉強時間よりも安定した睡眠時間を確保する方が重要だと考えていたので、試験が近づいてきても睡眠時間の確保には気を使いました。具体的には6時間以上の睡眠を目標としました。\n\nライバル達に差を付けられるので不安ということですが、時間よりもどれだけ勉強の質をあげられるかだと思います。毎日真面目に数時間コツコツやるだけでも、合格する人はいます。\n\nただし、現状の判定を鑑みた際に、厳しいというのが色んな模試で分かっている場合には何らかの変化が必要だと思います。勉強方法にしろ、勉強時間にしろ何かしらの改革が必要です。現状を踏まえた上で、もう一度学習計画を練るのがいいかと思います。\n\n偉そうなことを長々と書きましたが、また何か聞きたいことがあれば、いつでもお尋ね下さい。\n1年間頑張って下さい！！"}],["$","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 mr-3","children":[["$","div",null,{"className":"mb-1","children":"睡眠時間が大幅に伸びました"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"あくまで一つの考え方です。\n\n睡眠が正しくとれた上で、正しい勉強は成り立つと思っています。\n\n十分な睡眠がとれていなければ当然勉強の質は落ちます。その状態でいくら勉強時間を稼いでも大した成長はきっと期待出来ません。\n\n起きれないのは、睡眠が足りていない証拠です。\n十分な睡眠を取ることを第一に考えましょう。\n\nといいつつ勉強時間削るのって勇気いりますよね笑\nやりたい勉強がいっぱいあるけど終わらないし焦りますよね\n\nただ確実に言えることは、完璧な状態で受験を迎えられるなんてことはあり得ないということ。\nbestを目指すのではなく、betterな選択を続けていくことが最善だと思います。\n\n今の自分にとって、何がbetterな選択なのか考えて受験生活を過ごしてみてください！"}],["$","div",null,{"className":"flex mb-1","children":[["$","svg",null,{"stroke":"currentColor","fill":"currentColor","strokeWidth":"0","viewBox":"0 0 24 24","className":"text-subPrimary mr-1","children":["$undefined",[["$","path","0",{"fill":"none","d":"M0 0h24v24H0V0z","children":[]}],["$","path","1",{"d":"M12 6c1.1 0 2 .9 2 2s-.9 2-2 2-2-.9-2-2 .9-2 2-2m0 10c2.7 0 5.8 1.29 6 2H6c.23-.72 3.31-2 6-2m0-12C9.79 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items-center py-4","children":[["$","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":[]}],["$","path","1",{"d":"M12 6c1.1 0 2 .9 2 2s-.9 2-2 2-2-.9-2-2 .9-2 2-2m0 10c2.7 0 5.8 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items-center py-4","children":[["$","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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