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12:[["$","meta","0",{"name":"viewport","content":"width=device-width, initial-scale=1"}],["$","meta","1",{"charSet":"utf-8"}],["$","title","2",{"children":"計画が終わらない、眠気との付き合い方、生理との付き合い方 | UniLink"}],["$","meta","3",{"name":"description","content":"高1です。タイトル通り毎日の計画がおわらずに眠気に負けて寝てしまうことが多くとても困っています。毎日の計画、といっても本当に必要最低限なのです。これ以上減らせません。例えば学校での課題やわからなかったことを調べるなどの復習、英検が近いのでリスニングなどの英検対策、スピーチコンテストも近いのでそのための練習などです。本当はもっとやりたいことがあります。古文単語を覚えたり、受験のための勉強をしたり。（単語暗記がメインですが、、）なのにどうしてもだるくて寝てしまいます。また私は生理前2週間前、2週間後（生理中もです）眠気とだるさが酷くて、どれだけテスト前で焦っていようがすぐ寝てしまいます。教えてい"}],["$","link","4",{"rel":"icon","href":"/favicon.ico","type":"image/x-icon","sizes":"48x48"}],["$","link","5",{"rel":"icon","href":"/icon.png?2c0dc65a59843333","type":"image/png","sizes":"180x180"}],["$","link","6",{"rel":"apple-touch-icon","href":"/apple-icon.png?2c0dc65a59843333","type":"image/png","sizes":"180x180"}],["$","meta","7",{"name":"next-size-adjust"}]]
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16:Tba0,こんにちは！私も生理期間の眠さや頭痛・腹痛・腰痛には苦しまされました……勉強しなきゃとわかっていても寝てしまったり、腰や頭が痛くて集中できなかったりで、どんどん焦ってしまう悪循環辛いですよね……

私は低容量ピルを飲むことでこれらの症状がかなり改善されました！保護者の方に相談して婦人科へ行き、先生に症状を相談すればほとんどの場合保険適用で低用量ピルを処方してもらえるかと思います。月700円程度で、快適な日々を手に入れられると考えたら安いです！

ただ、服用しはじめの1〜2ヶ月は、副作用が出てしまうなど体調が逆に悪くなる人もいるみたいなので、(私は全く問題ありませんでした、可能性としてあるみたいです)受験生には一概にお勧めできないんですが、質問者さんは高1ということで、今のうちに試してみて、受験期までに安定させると良いかと思います！


普段の眠気に関しては、
①睡眠の質を上げる②睡眠の量を確保とる③寝る時間・起きる時間を固定する④昼寝を活用する⑤カフェインをとる、の6つを行なっていました！

①睡眠の質を上げる
・部屋をしっかり暗くする
・寝る2時間前くらいに風呂を済ませる
・18：00以降カフェインを摂取しない
・寝る直前にご飯を食べない

②睡眠の量を確保する
・最低6.5hは確保する
・自分に合う睡眠時間を見つける（どの時間が一番自分にとって調子が良いか、実験してみる）

③寝る時間・起きる時間の固定
あまりバラバラだと睡眠の質が下がるので、土日に寝だめなどはあまりせず、毎日なるべく同じ時間に寝る、起きる、を安定させましょう

④昼寝を活用する
昼食後などどうしても眠い場合は昼寝をしましょう！
・横にならない（机に突っ伏すなどにする）
・15分以下に収める
・昼寝前にカフェインを摂取する

⑤カフェインの活用
・なるべくノンシュガーのもの（ブラックまたは無糖のカフェラテなど）
・眠くなるタイミング（昼食後など）を見越して飲む
・カフェならスタバがカフェイン量が一番多いです
・昼寝前に飲む
・18：00以降は飲まない


以上のことを行っていたら、眠気はかなり改善されました！睡眠は習慣が全てなので、受験生になる前に自分にとってのベストをみつけて、それを安定させることが第1だと思います！削るのはもってのほかですからね！しっかり寝て、しっかり集中して勉強してください！ファイトです！
追加で質問等ありましたらなんでも聞いてくださいね！1b:Tba0,こんにちは！私も生理期間の眠さや頭痛・腹痛・腰痛には苦しまされました……勉強しなきゃとわかっていても寝てしまったり、腰や頭が痛くて集中できなかったりで、どんどん焦ってしまう悪循環辛いですよね……

私は低容量ピルを飲むことでこれらの症状がかなり改善されました！保護者の方に相談して婦人科へ行き、先生に症状を相談すればほとんどの場合保険適用で低用量ピルを処方してもらえるかと思います。月700円程度で、快適な日々を手に入れられると考えたら安いです！

ただ、服用しはじめの1〜2ヶ月は、副作用が出てしまうなど体調が逆に悪くなる人もいるみたいなので、(私は全く問題ありませんでした、可能性としてあるみたいです)受験生には一概にお勧めできないんですが、質問者さんは高1ということで、今のうちに試してみて、受験期までに安定させると良いかと思います！


普段の眠気に関しては、
①睡眠の質を上げる②睡眠の量を確保とる③寝る時間・起きる時間を固定する④昼寝を活用する⑤カフェインをとる、の6つを行なっていました！

①睡眠の質を上げる
・部屋をしっかり暗くする
・寝る2時間前くらいに風呂を済ませる
・18：00以降カフェインを摂取しない
・寝る直前にご飯を食べない

②睡眠の量を確保する
・最低6.5hは確保する
・自分に合う睡眠時間を見つける（どの時間が一番自分にとって調子が良いか、実験してみる）

③寝る時間・起きる時間の固定
あまりバラバラだと睡眠の質が下がるので、土日に寝だめなどはあまりせず、毎日なるべく同じ時間に寝る、起きる、を安定させましょう

④昼寝を活用する
昼食後などどうしても眠い場合は昼寝をしましょう！
・横にならない（机に突っ伏すなどにする）
・15分以下に収める
・昼寝前にカフェインを摂取する

⑤カフェインの活用
・なるべくノンシュガーのもの（ブラックまたは無糖のカフェラテなど）
・眠くなるタイミング（昼食後など）を見越して飲む
・カフェならスタバがカフェイン量が一番多いです
・昼寝前に飲む
・18：00以降は飲まない


以上のことを行っていたら、眠気はかなり改善されました！睡眠は習慣が全てなので、受験生になる前に自分にとってのベストをみつけて、それを安定させることが第1だと思います！削るのはもってのほかですからね！しっかり寝て、しっかり集中して勉強してください！ファイトです！
追加で質問等ありましたらなんでも聞いてくださいね！1d: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":[["$","div",null,{"className":"mb-8","children":["$","$L7",null,{"href":"https://unilink-app.onelink.me/isbO/h6xeh63x?advice=MzDbrdVD0iiLZlopx4El","target":"_blank","children":["$","$L8",null,{"src":"/images/web_to_app_banner.jpg","width":3660,"height":1500,"sizes":"100vw","style":{"width":"100%","height":"auto"},"alt":"UniLink WebToAppバナー画像","className":"mb-4 rounded"}]}]}],["$","h1",null,{"className":"text-xl font-semibold mb-2","children":"計画が終わらない、眠気との付き合い方、生理との付き合い方"}],["$","div",null,{"className":"flex justify-between mb-4","children":[["$","div",null,{"className":"text-left text-xs text-caption","children":["クリップ(",6,") コメント(",2,")"]}],["$","div",null,{"className":"text-right text-xs text-caption","children":"6/2 23:41"}]]}],["$","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":"受験生にとって最適な睡眠時間とは"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"睡眠時間は人によるところが大きいですよね。\n\nただ、注意したいのは日中のパフォーマンスを最大化できるように睡眠を設定することです。\n\n僕は受験生の頃は8時間睡眠をとっていました。7時間ベッドで寝るのと、お昼ご飯の後の30分の昼寝と、夜ご飯の後の昼寝30分で合わせて8時間です。\n\n夜型か朝型かによって就寝時間は各自調整するべきなのですが、大事なことは勉強時間を減らさないことです。極論、勉強時間が確保できるなら12時に起きたって大丈夫です。\n\n日中眠くなると勉強のパフォーマンスが下がってしまうので適宜昼寝を挟むと眠気も飛んで快適に勉強できると思います。（1時間とかの昼寝はまずいとどこかで聞いたことがあります。）\n一週間単位で色々な睡眠サイクルを試して自分に合った睡眠サイクルをまわしていってみてはどうでしょうか。\n\n眠たいけど、頑張って勉強しているあなたを応援してます。睡眠不足にならないように、眠り過ぎにならないように自分と相談しながら頑張りましょうね。"}],["$","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 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items-center py-4","children":[["$","div",null,{"className":"flex-1 mr-3","children":[["$","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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items-center py-4","children":[["$","div",null,{"className":"flex-1 mr-3","children":[["$","div",null,{"className":"mb-1","children":"昼食を食べたあと眠くなってしまう"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"ご飯食べると血糖値が上がって眠くなるんですよね。\nいたって自然なことです笑\n\n急激な血糖値の上がりを防ぐために、糖質を変えてみるのもありですね。白米から玄米にしたり。パンだけとかおにぎりだけというのはやめた方が良いです。\n某大企業では昼飯にカレーとラーメンを食べるやつは採用しないというほど。\n\n僕は朝ガッツリで昼抜いてましたね。試験本番も同様に。\n\n対策は人それぞれですね。僕は現在はお肉とサラダで血糖値の上昇を抑えています。それでも眠くなる時はパワーナップといってお昼寝します。\n\n寝てもいいと思いますよ？\n昼寝をすることでむしろ効率あがりますし。ポイントは昼寝前にカフェインを取ることですかね。模試の休憩時間でそんなに点数変わんないですし、むしろ寝て効率良く問題捌けますよ。"}],["$","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":[["$","div",null,{"className":"flex-1 mr-3","children":[["$","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":[["$","div",null,{"className":"mb-1","children":"睡眠時間は足りてるはずなのに、、"}],["$","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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