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1b:Te7f,　こんにちは、tonaです。睡眠時間は難しい問題ですよね。寝ても寝てもずっと眠いような気がしたりして、私も受験生の当時大変でした。今回は私の睡眠時間について決めていたことを紹介したいと思います。
　

　その前に何時間が適切なのか、という質問にお答えしましょう。人それぞれなので、断言は難しいですが、6〜7時間くらいだと思います。ちなみに私は11時半に寝て、6時に起きるという生活で6時間半睡眠をとっていて、直前期は12時に寝てたので、6時間睡眠でした。ただ、本当に人それぞれで高校同期の中で、9時間睡眠で東大文一に受かってる友人もいれば、3時間睡眠で眠いと思ったことがないとか言って京大医学部に受かった友人もいました。
　結構気持ち次第なところがあるので、やろうと思えば習慣は変えられます。本番のことを想定すると、できる限りやり続ける日とダメになって寝てしまう日があるのは、理想的ではないです。やりたいことがあっても次の日にやるようにする、という習慣を強制的につけた方が良いです。


　さて、話を少し戻します。最初に言ったように昼間なのにも関わらず、眠気に襲われていました。そこで、私はルールを決めていました。昼食後にまず15分寝る、というものです。何かの記事を見て、時間を15分にしました。大事なのは、眠気を感じる前に寝る、ということです。食後は眠くなるものですが、少しやり始めてから寝てしまうと寝る前に集中していない時間を過ごしてしまったことになります。これがもったいないので先に昼寝をします。これでも別の時間で眠いようなら15分か30分と決めてタイマーで起きるように設定していました。


　ご質問からは少しそれますが、大事だと思うので学習計画についても繋がっているので、少し書きます。

　生活習慣を一定にし、休むなど時間を決めておくと、色々考える必要があると気づくはずです。
　まず自分が1日何時間勉強に充てることができるか、それに基づいてどのように1日の勉強計画を立てるか、1週間中納1ヶ月ではどうか、1年間でやらなければいけないことに対して時間が足りるのか、とどんどん考えることが出てきます。ここで初めて、睡眠時間や他の時間が多すぎるから減らそう、という意識に変わります。ここまで詰めて考えていると危機感から眠気が飛ぶようになります。
　少し説明が難しいのですが、普段の生活をなんとなく過ごし、ある時間を勉強しているだけだと、危機感だけある状態で眠くなります。つまり、ぶっちゃけいうと、一定でない生活リズムでもやる事の計画をきちんと立てられるのであれば危機感から目覚めます。ただ、規則正しい生活を基準に考えた方が楽ですし、イレギュラーにも対応できるので、そのように計画を立てることが勧められるのです。


　長くなりましたがここまで読んでいただきありがとうございます。この回答がちゃきさんの今後の勉強の一助となれば幸いです。何か他に聞きたいことなどあればコメントをお書きください。第一志望校合格心より祈っております。2:["$","main",null,{"className":"px-4 pt-4 pb-4","children":["$","div",null,{"className":"max-w-3xl mx-auto w-full","children":[["$","div",null,{"className":"mb-8","children":["$","$L7",null,{"href":"https://unilink-app.onelink.me/isbO/h6xeh63x?advice=KRP59moBTqPwDZPu0vXB","target":"_blank","children":["$","$L8",null,{"src":"/images/web_to_app_banner.jpg","width":3660,"height":1500,"sizes":"100vw","style":{"width":"100%","height":"auto"},"alt":"UniLink WebToAppバナー画像","className":"mb-4 rounded"}]}]}],["$","h1",null,{"className":"text-xl font-semibold mb-2","children":"寝る時間の確保"}],["$","div",null,{"className":"flex justify-between mb-4","children":[["$","div",null,{"className":"text-left text-xs text-caption","children":["クリップ(",5,") コメント(",1,")"]}],["$","div",null,{"className":"text-right text-xs text-caption","children":"5/27 10:48"}]]}],["$","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。"}],["$","div",null,{"className":"mb-4","children":["$","$L13",null,{"clientImageUrl":"https://firebasestorage.googleapis.com/v0/b/unilink-48e75.appspot.com/o/images%2Fs_6B55AECF862D4F88BCD2FE300FB47894.jpg?alt=media&token=f7dc01cb-71e1-43b1-ad31-06f57548051e","clientUserName":"千利休","infoString":"高3 神奈川県 立教大学志望","adviceId":"KRP59moBTqPwDZPu0vXB"}]}],["$","div",null,{"className":"mb-8","children":[["$","div",null,{"className":"leading-loose whitespace-pre-wrap","children":[["$","div","consultation-part-0",{"children":[null,"朝5時起き\n帰宅時間は23時30分という生活してます。\n家から学校は遠く2時間から2時間半かかります。\n学校では部活はやってません。\n放課後は塾に行って、22時15分までやってます。\n高3生は22時15分まで絶対に残らないといけないので残って勉強してます。\n中学から5時起きの生活はしていますが、塾に行き始めて帰りが遅くなり、寝る時間が少なく学校でも塾でも眠い日々です。\nどうすればいいですか？\nよく気持ちの問題と言われますが本当に気持ちの問題ですか？"]}]]}],["$","div",null,{"className":"pt-4","children":["$","$L14",null,{}]}],null]}],["$","h1",null,{"className":"text-xl font-semibold mb-2","children":"回答"}],["$","div",null,{"className":"mb-4","children":["$","$L15",null,{"adviserImageUrl":"https://firebasestorage.googleapis.com/v0/b/unilink-48e75.appspot.com/o/images%2Fs_D134C715E7B44968B416CBD31CA7034D.jpg?alt=media&token=b0471c79-ab6c-4ff7-9b1e-e7054d54245d","adviserName":"ジーニアス","adviserDepartment":"早稲田大学社会科学部","adviceId":"KRP59moBTqPwDZPu0vXB"}]}],["$","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 mb-4","children":[["$","div","advice-part-0",{"children":[null,"気持ちの問題だけでは\n\nないと思いますよ。\n\n僕も不安や焦りから\n\n勉強時間を確保するために\n\n睡眠時間を、削っていました。\n\nでも、\n\n\n日中に眠くなることが多く\n\n振り返ってみると\n\n本当に集中できている時間が\n\n実際はあまり多くないことに\n\n気づきました。\n\n\nそこから僕はあえて\n\nいつもより睡眠時間を増やしました。\n\n僕は確か、6時間くらいが\n\nちょうどよかった記憶があります。\n\n\n一番大事なことは\n\n日中の長い時間に\n\n集中力と自分のパワーを\n\n最大限に発揮することです。\n\n気持ちだけで\n\n何とかならないなら\n\n寝た方がいいです。\n\n自分の中で短過ぎず、長過ぎず\n\nちょうど良い時間を\n\n探してみましょう！\n\n\n気持ちだけでなんとか\n\nならないときもあります。\n\n\n睡眠時間も自分のベストの\n\n時間を確保して\n\n勉強頑張ってください！\n\n\n是非、\n\n参考にしてみてください！"]}]]}],["$","div",null,{"className":"mb-4","children":["$","$L16",null,{"adviserImageUrl":"https://firebasestorage.googleapis.com/v0/b/unilink-48e75.appspot.com/o/images%2Fs_D134C715E7B44968B416CBD31CA7034D.jpg?alt=media&token=b0471c79-ab6c-4ff7-9b1e-e7054d54245d","adviserName":"ジーニアス","adviserDepartment":"早稲田大学社会科学部","adviceId":"KRP59moBTqPwDZPu0vXB","numberOfFan":116,"clipsAvg":7.891472868217054,"adviceRateAvg":4.925925925925926,"profile":"E判定からの早稲田大学に現役合格！\nファン登録募集！！！質問は気軽にしてね！\n文武両道を目指す人に勇気を与えたい！\n野球部でした！\n元一橋大学志望だったので、\nセンター試験のアドバイスもできます。\n大手予備校のアドバイザーもしています。"}]}],["$","div",null,{"children":["$","$L7",null,{"href":"https://ck.jp.ap.valuecommerce.com/servlet/referral?sid=3364577&pid=884970531&vc_url=http%3A%2F%2Fshingakunet.com%2F%3Fvos%3Dnrmnvccp0000100","rel":"nofollow","target":"_blank","children":["$","$L8",null,{"src":"/images/document_request_banner.jpg","width":3660,"height":1500,"sizes":"100vw","style":{"width":"100%","height":"auto"},"alt":"UniLink 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mb-1","children":"解答させていただきます。\n\n僕の場合は引退してからの話ですが、授業が6限までの日は16:00-22:00、7限までの日は、17:00-22:00を基本に勉強時間を設定していました。塾の自習室で取り組んでいました。おそらくこれくらいがスタンダードではあると思います。\nどのようにして勉強時間を捻出するかということですが、無理して勉強時間を増やす必要はないと思います。文章を拝見する限りでは、質問者様も塾？もしくは学校の自習室で勉強されているようですが、僕の場合は家では勉強しないというふうに決めていました。(寝る前にベットの上での軽い暗記はすごく効果的なので取り組んでもいいと思います)決して余裕な成績ではなかったのですが、切り替えをしっかりするということと、しっかりと睡眠時間を確保するという点で、そこは意識していました。\nおっしゃってるように時間をこなすことにはほとんど意味はありません。いかに集中して取り組むかというのが重要です。周りの人は勉強時間を増やすことに必死かもしれませんが、自分のペースをしっかり守って勉強することが大切ですし、寝不足で日中の集中力が低下してしまっては何の意味もありません。それに記憶が定着すると言われているのも睡眠中です。とにかく、その5時間の質をいかに高めるかを考え、またしっかりと睡眠時間を確保してください。\n\nまた、全ての教科に触れられない日があると書かれていますが、当たり前です。むしろ毎日全部の教科に触れようとすることは今の時期には間違っていると思います。主要教科は毎日2時間ずつ、(僕の場合は英語と数学)社会や国語などは日替わりで1時間ずつを基本として勉強していました。\n\n自分の受験に必要な教科を考え、重要度によって序列化した上で、現在のレベルと目標レベルとの差を埋めることを考えながら勉強時間を分配してください。計画的に勉強することが大切です。闇雲に勉強時間を積み上げることに意味はありません。(捻出できるとすれば通学の電車の中や、トイレの中くらいではないでしょうか。)\n\nしつこく何度も繰り返しますが、勉強時間を増やすことにこだわらないでください。それよりも睡眠時間を確保することに尽力してください。周りに惑わされずしっかりと自分の決めた計画に従って勉強に励んでください。応援しています。"}],["$","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":"平日疲れて寝てしまう"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"まず、夜の睡眠時間は必ず6〜7時間は取りましょう。必ずです。それが出来ていないと勉強の効率は大きく下がります。\nそして朝ご飯昼ご飯夜ご飯と全てしっかりと摂りましょう。これは量ではなくて、栄養バランスやタイミングなどをしっかりと、という意味です。食事によってリズムを整えることで日中は起きて夜に眠る時間だけ眠るというサイクルが確立できます。\nまたお昼を食べた後に20分間の昼寝をする事で午後の集中力がぐんと上がります。20分間以上でも以下でもダメです。\nどうしても眠い時にはミント系のガムやタブレットを口にしたり、エナジードリンクに頼ったりという方法の他にも軽くストレッチをすることで血流が良くなり眠気が覚めます。目薬をさすのもおすすめです。\nまた、勉強している部屋の気温は少しだけ低め(23度ほど)が1番効率の良い状態と言われています。少しでもあったかいと感じる状態では眠気が襲ってきます。\n\n色々と自分にあった方法を試行錯誤してみてください！"}],["$","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 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"睡眠　生活リズム"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"私も学校までは片道65〜70分弱かかりましたし、途中の駅にある塾に通ってはいましたが、家に着くのは11時直前くらいでした。\n\nただ、ご飯とお風呂で12時を超えるのは時間の使い方が少し甘いような気がします。1時間あれば、意地でも12時00分までには10分間の単語帳勉強時間を設けた上で寝付けるようにできるはずです。\n\nまた、東大生の方は９.5時間寝ているようですが、明らかにそれは平均値を大きく上回っていることは理解しているかと思います。睡眠時間は7〜8時間寝れれば良いとされていますし、現状５.5時間なのであれば、最初から東大生の方を見習うのではなく、まずは7時間を確保しましょう。\n\nまた、7時間以下の睡眠時間は非常に危険です。\n暗記したいものも覚えられませんし、体だけでなく脳の疲労も抜けません。\n\nスマートフォンの使い方等、改めて見直しましょう。\nそして、まずは7時間を目標に時間を削りましょう。"}],["$","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 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"夏休み明けの学習時間"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"結論から言うとその勉強時間で大丈夫です。合格者の勉強時間以上には間違いなくなっています。\n\nこれ以上勉強時間を確保しようとすると、質問者さんの言う通り、睡眠時間を削らなくてはいけません。ただ受験勉強において、睡眠時間を削るのは非常に良くありません。\nというのは、睡眠時間を削ったところで、次の日眠くて勉強に集中できないなどトータルで見ると効率が悪いです。今後はその勉強時間を維持しつつ、効率を上げるにはどうすればいいかということを考えて勉強していくのがいいと思います。\n\n自分もそうだったので、勉強時間を増やさないといけないという気持ちがすごくわかりますが、効率が悪くなってしまっては本末転倒です。質問者さんはもうすでに時間に関しては問題ないので、この勉強時間を維持して、効率を上げれば、間違いなく点数は上がってくると思います。辛い時期ですが、最後まで諦めず頑張ってください！"}],["$","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 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"睡眠時間について"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"　こんにちは、tonaです。勉強と部活の両立はとても大変だと思いますが、勉強も部活もやりきったと思えるように頑張ってください。\n\n　さて、今回のご質問が睡眠時間を増やすべきかということですが、結論は伸ばさなくていいです。疲れがたまっていると感じることなく、勉強とそれ以外のやるべきことをきちんとこなせている実感があればそのままのペースでいきましょう。学校の勉強・自分の勉強ともに集中できている今のやり方がおそらくベストです。よくレム睡眠だとか、7時間が1番健康にいいだとか、言われたりしますが、そんなの統計でしかないです。短い睡眠で負担なく受験生活を乗り切れるのであれば、それは大きなアドバンテージです。\n　また、寝る時間・起きる時間についてもとても良いと思います。\n\n　アドバイスとして、どこかの高校が休みの日で、受験本番の時間割を意識しつつ、勉強すると良いと思います。これを試しておくと、本番で脳がきちんと動くか、というのを日々の勉強から知ることができるからです。私は直前期はずっと第一志望の本番の時間割を意識して勉強していました。\n　もうひとつアドバイスで、勉強時間や部活の時間とそれ以外の時間で頭を切り替えて全力でやることを意識してみてください。やることにメリハリをつける、ということです。勉強と部活は特にメリハリをつけやすいと思います。このメリハリをつける感覚があると、勉強一本にした時も科目ごとに負荷のかけ方を変えたりして、効率よく勉強できると思います。ずっと全力も良いですが、軽めの勉強や休憩をいれて、集中力をできるだけ維持する、というイメージです。\n\n　話をうまくまとめきれていませんが、ご質問の回答にはなったかと思います。この回答があいきさんの今後の勉強の一助となれば幸いです。回答の感想や他の質問などありましたらぜひコメントにお書きください。勉強と部活の両立は大変ですが、まずは引退まで頑張ってください。そして、そのままの勢いで第一志望校に合格されることを心より祈っております。ここまで読んでいただきありがとうございました。"}],["$","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":"平日と休日の睡眠時間"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"こんにちは！\n睡眠と勉強って切っても切り離せないですよね、、\n結論から言うと、昼眠くならない睡眠時間を取るべきだと考えています！\n\n本当に人によるところが大きいと思います。\n私の場合は、睡眠を削るとその日勉強したことが頭に入っていないことと昼間眠たいことに気づいたので、高校3年生でも8時間は寝るようにしてました(23:30~7:30)。\n\n睡眠時間をとると勉強時間が少なくなって成績が上がらないのではないかと考えるかもしれませんが、勉強は(量)×(質)で決まると言われており、少ない時間でも効率を上げれば同じだけの勉強量が維持できると思います。(手っ取り早く量を増やすには時間を増やすのが簡単ではありますが)\n\nプラスして寝る直前に暗記系科目をやると寝ている間に脳内が整理されて長期記憶しやすくなるという利点もあります！\n\n休日に関しては、平日と同じ時間に起きるのが理想ではあります。(ルーティン化した方が体への負担が少ないです。)逆に休日それだけ寝てしまうということはやはり睡眠時間が足りていないのかなと考えてしまいます。\n\n長々と書いてきましたが、もっと睡眠時間を増やしたいという気持ちを持ってこの質問をしてくれたのではないでしょうか？(違っていたらこめんなさい。)\n\n日中眠くなってしまっている点で、質問者さんはそこまでショートスリーパーではないと考えています。\n6時間以上寝ると頭が痛くなるということですが、例えば起きる時勢い良く起きたりしてませんか？睡眠状態から一気に覚醒すると血液が急に流れ始め、片頭痛をおこす可能性があります。また睡眠時の姿勢が悪いと首や肩に負担がかかって頭痛をおこす可能性もあります。\n\n今の睡眠時間で疲れは取れていますか？取れていないなら勉強時間が…とそこまで気にせず睡眠を取って良いと思います！\n正直周りの賢い人達は毎日8時間寝てました。\n7時間半は睡眠を取ることをオススメします！\nぜひたくさん実験してみてください。\n\nまだまだ受験勉強は続きます。\n体調を崩さないような生活習慣をルーティン化してほしいなと思います。\n応援しています。頑張ってください！！"}],["$","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":"寝る時間は何時？"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"寝る時間に固執するのではなく、一日の勉強時間を考えてみてください！そこから逆算して決めたらいいと思います！\n例えば、\n\n朝学習 1,5時間(通学時間などもいれて)\n帰宅後 2,5時間\n夜        2,5時間\n\nこれで、一日6,5時間になります。学校がある日にこの時間数できれば特に問題ないと思います。質うんぬんは、今置いておくと。\nとなると、20:30～ 2時間半なので、23:00までとなります。そうすれば6時間の睡眠時間が確保出来るので、学習効率も高いかと。また、朝の散歩の時間に、リスニングなどをしてみるのもいいと思いますよ！リスニングの時間を改めてとるのは何かもったいない気がしてしまう時もあるので、散歩の時間にぼーっと聴いてるだけでも価値はあると思います！\nとにかく、受験生だからこそ、睡眠時間はしっかり確保してください！下手に遅くまでやってても、次の日に眠くなって効率がよくないだけなので！"}],["$","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 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"家に帰ってからの睡魔"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"睡眠時間はどれくらいとっていますか？悪循環であまり寝付けていないのもあるかもしれませんが、6〜7時間は少なくとも寝た方がいいと思います。ちなみに私は受験生の時、8時間は余裕で寝ていました。これでも12時間は全然勉強できるんですよ！\n\nまず、先ほども述べたように睡眠時間を増やしてください。この時、遅寝遅起きだけはやめてください！寝坊してしまうと、どうしてもだらだらしがちです。毎日出来るだけ同じ時間に起きて寝るようにしてください。\n\nまた、昼寝をしたいなら15分くらいでタイマーをかけた方がいいです。10分前後の睡眠はその後のパフォーマンスに好影響だと医学的にも証明されていますが、2、3時間は流石に夜に影響が出ると思います。おっしゃる通り、夜に寝られないと起きているしかないので悪循環に陥ります。タイマーがなったら頑張って起きるようにしましょう。\n\nただ私は8時間寝るようになってから、昼寝が必要なくなりました。夏休み後くらいは眠くて眠くて死にそうでしたが、大丈夫になりました。なので意外と、睡眠時間をしっかりとっていた方が、コンディションはいいことも多いですよ！\n\n少しでもお役に立てたら嬉しいです。応援しています！"}],["$","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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