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1a: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":[["$","div",null,{"className":"mb-8","children":["$","$L7",null,{"href":"https://unilink-app.onelink.me/isbO/h6xeh63x?advice=RhZeH2sBTqPwDZPu2hLL","target":"_blank","children":["$","$L8",null,{"src":"/images/web_to_app_banner.jpg","width":3660,"height":1500,"sizes":"100vw","style":{"width":"100%","height":"auto"},"alt":"UniLink WebToAppバナー画像","className":"mb-4 rounded"}]}]}],["$","h1",null,{"className":"text-xl font-semibold mb-2","children":"朝勉強を定着させるには"}],["$","div",null,{"className":"flex justify-between mb-4","children":[["$","div",null,{"className":"text-left text-xs text-caption","children":["クリップ(",15,") コメント(",0,")"]}],["$","div",null,{"className":"text-right text-xs text-caption","children":"6/4 7:03"}]]}],["$","div",null,{"className":"coach-mark 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というサイクルをとっていました。\n\nいっそ二度寝してしまうという手もあります。\n起きてすぐ というわけではなく、例えば起きて1時間半勉強したら30分間寝て、朝食を摂る。と決めてしまう方法です。\n「これだけ勉強したら寝れる」というのをモチベーションに早起きする作戦です。「脳を騙す」というやつですね。\n\n以上となります。朝勉強については私が過去に回答した『朝の勉強について』というものもあるので参考になればと思います。"]}]]}],["$","div",null,{"className":"mb-4","children":["$","$L16",null,{"adviserImageUrl":"https://firebasestorage.googleapis.com/v0/b/unilink-48e75.appspot.com/o/images%2Fs_A6651BAA0EE843319DA11E1B29367F6D.jpg?alt=media&token=f5eba064-58cf-448c-96ef-705a12b47951","adviserName":"しみしみ","adviserDepartment":"北海道大学水産学部","adviceId":"RhZeH2sBTqPwDZPu2hLL","numberOfFan":38,"clipsAvg":16.23076923076923,"adviceRateAvg":4.607843137254902,"profile":"北海道大学水産学部です。現役合格です。\n生物・世界史選択の理系でした。"}]}],["$","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":"朝型にする、いい試みですね。\n\n睡眠時間は確保できているので、後は朝起きるだけ！っていうのが難しいんですよね。\n\n私は朝起きたい時間と、その20分後にアラームをかけて寝るようにしています。\n\n起きたい時間に起きれたら、その日の自分を自分で少し褒める。\n20分だけだけど、20分もいつもより頑張れたと嬉しくなります。\nだけど、20分後に起きたとしても、最悪起きないといけない、最低限のことはやっているので大丈夫と安心感が生まれ、起きれなかったという罪悪感も薄れます。\n\n具体的に後は、起きてからの自分の動きを具体的に決めておくことをおすすめします。\n朝起きて、まっすぐ顔を洗いに行き、トイレにいって〜など、そして、朝食べるもの、次の日着るものなど前日に全て準備しておいて、次の日の朝の流れを少しでもスムーズにできるようにしておきます。\n\nこうしてしっかり準備して、朝の流れをイメージトレーニングしておいて、いざ次の日の朝に行動します。\n\n毎日同じことの繰り返しになるようにして、でもご飯、服は変えて少し気分を上げます。\n\nこのようにしてつくってルーティンをいかにはやくこなせるか、毎朝ゲーム感覚でやってみると楽しいですよ〜！！\n\nはやくなればなるほど、勉強時間が増えるわけだから、モチベーションも上がります。\n\n試してみてください。\n応援しています。\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":[]}],["$","path","1",{"d":"M12 6c1.1 0 2 .9 2 2s-.9 2-2 2-2-.9-2-2 .9-2 2-2m0 10c2.7 0 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"勉強と睡眠"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"現役で第一志望校に合格した者です。11時に就寝して朝5時に起きるという生活を続けているとのことでしたが、その生活が自分に合っていると感じているのであればそのまま続けることが合格への近道であると考えます。しかし、ご相談いただいている通り、夜9時位に眠くなってしまうとなると睡眠不足に陥っている、もしくは睡眠の質が低い可能性が考えられます。\n\n自分は受験時代、睡眠の質にかなりこだわりを持っていて質を改善する飲み物を飲んだりアイマスクや耳栓をしながら寝たりすることで、あまり寝られなかったという現象が絶対に起きないように対策していました。良い勉強は良い眠りからだと思いますので是非取り入れてみてください。\nまた、眠くなったタイミングで寝て3時に起きるということもあるとのことですが、睡眠習慣や体の機能に問題が生じ、体調を崩してしまう可能性があると考えられるのでやめることをお勧めします。その代わりに、お昼ご飯を食べたタイミングで15分～30分程度昼寝してみてはいかがでしょうか。昼寝をすることによって午前と午後の間にきちんとした区切りをつけることができ勉強の質が上がるうえ、夜に眠くなってしまうという現象も防いできちんと自分の定めた就寝時間まで集中して勉強に取り組むことができます。\n\nそれでもどうしても眠くなってしまう場合は、日中、少しでもいいから日を浴びることを意識してみましょう。日を浴びることで体内時計が整い、きちんとした勉強習慣が確立できるうえ、勉強の合間の息抜きにもなるのでおすすめです。\n\n受験が近づいてくることで少しずつ焦りが出てきてしまう時期かとは思いますがじゅうぶんに休息をとり体調が万全な状態で勉強することが最も効率のいい勉強方法だとおもいますので無理しない程度に無理をして受験勉強がんばってください。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":"朝方にする方法"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"まず最初に、朝方にするというのは朝に勉強するということではありません。単に早起きしましょうね、くらいの意味です。それに伴って夜は勉強ができなくなるので、その分朝に勉強時間を持ってこよう、というように考える人が多いだけです。まあ実際朝の方が集中できるらしいのですが。それよりも朝方にする理由は、早寝早起きの習慣を身につけ、入試当日は早起きして余裕を持って行動し、試験が始まる時には頭が冴えてる状態を持ってくるためであると思います。\n\nここであなたに質問です。そもそもあなたはなぜ朝方にした方がいいと思ったのですか？自分で必要ない、今のままで大丈夫だと思うなら朝方にする必要はないじゃないですか。考えてみましょう。\n\nもし朝方にしたいのであれば(夜方のままでいくとしても)、今の睡眠時間でそんなに眠いなら最低でも睡眠時間は6時間確保しましょう。できれば7時間以上。本気で志望校を目指しているならできますよね？\nとはいえこれも自分で必要ないと思うならしなくてもいいのですよ。これくらいは自分で判断できるはずです。\n\n先生が言っているから、皆が言っているからこうした方がいい、というような脳死状態は避けるべきです。なぜそうするのが良いのか、今の自分に必要なのか、というのを自分で考えて初めてその行動は意味を持ちます。\n頑張ってください、応援しています！"}],["$","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":[["$","div",null,{"className":"mb-1","children":"勉強を朝型にするか夜型にするか"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"一般的には朝型が良いと言われていますし、私も受験直前は朝型のリズムで生活した方が本番でも何かと良いかと思います。ですね普段の生活では、さほど気にしなくても良いのではと思います。\nまた朝型が良いと言っても人それぞれ体のリズムがあります。私がオススメしたいのは、夜お風呂に入った後に就寝時刻の3時間前から1時間ごとに体温を測って記録してみる方法です。\nこれでもし体温が徐々に下がって行くようなら朝型のリズムが合っている体質で、もし殆ど変わらないか上がるようであれば夜型の体質なので無理に朝型の生活にしなくても良いかもしれません。\nこれはお医者さんに聞いたことなので、あながち間違いでは無いと思います。\nまた本当に眠い時はコーヒーを飲んで20分机の上ででも仮眠してください。睡眠が深くなりすぎず、意外とスッキリします。良かったら試してみて、自分に合った勉強リズムを見つけてくださいね。"}],["$","div",null,{"className":"flex mb-1","children":[["$","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","children":[["$","div",null,{"className":"mb-1","children":"朝早く起きる"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"8時，9時に起きたら，朝ご飯食べて午前中3時間，昼食食べて5時間勉強。夕食食べて3時間。合計で少なくとも10時間は勉強出来るはずです。\n\n十分な勉強時間を確保出来ていると思いますよ。\n\n人によって必要な睡眠時間は異なります。睡眠のリズムも異なります。起きるのが午後になってしまうとかなら考えものですが，9時に起きられているなら立派でしょう。\n大切なことは勉強中，眠気を感じずに集中出来ることです。そのためよく寝ることはむしろいいことだと思いますよ。\n\nところで，それでも早く起きたいと言うのなら休みでも学校に行けば良いと思います。先生が学校を開けてくれないのであれば図書館にでも。お金に余裕があるのであればカフェやらファミレスとかでもいいですね。\n友達を誘うとより良いと思います。「8時にどこどこ集合ね」とすれば，朝も起きずにはいられないでしょう。"}],["$","div",null,{"className":"flex mb-1","children":[["$","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":[]}],["$","path","1",{"d":"M12 6c1.1 0 2 .9 2 2s-.9 2-2 2-2-.9-2-2 .9-2 2-2m0 10c2.7 0 5.8 1.29 6 2H6c.23-.72 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"朝型に変える方法と睡眠時間"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"こんばんは、はじめまして。\n東工大二年のたかゆーといいます。\n\n僕自身も割と夜型の人間で、受験時代に色々と生活リズムを変えてどれが向いてるかなどしたことがあるのである程度参考になるかと思います。\n\n結論から先に言うと、朝型の生活は諦めました(・∀・)\n\n僕自身も朝5時から勉強しようとしていた時期がありましたが、結局眠くて二度寝してしまうものの、明日の朝のために早く寝るため結局効率が悪いと思いました。\n\n勉強は、自分が集中して勉強できる時に短期集中で勉強するのが一番いいと僕は思ってます。\n\nいくら長時間勉強したところで身につかないのなら、いっそのこと勉強時間を減らして、同じ内容を短時間でこなし、余った時間でゲームしたり漫画読んだりした方がよっぽどいいと思います。\n\nちなみに僕の最適睡眠時間は7.5hでした笑\n\nどうしても朝から勉強したい時に僕がして効果があったなぁと思うの次の方法です。\n\n①朝シャワーを浴びる\n原理は知りませんが、朝シャワーを浴びるとなぜか集中できました。\n\n②目覚まし時計を遠くに置く\n目覚まし時計を止めるために歩いたりしないといけないので、二度寝しようという気持ちになりません\n\n③学校の課題などを前日にあえてしない\n朝にやらないといけないという義務感で起きれます。\n心臓には悪いですが(・∀・)\n\n入試直前(冬休みごろ)から少しずつ寝る時間を早くして、起きる時間も早くしていけば大丈夫かと思います。その頃の時期は体調管理も大切なのでがっつり僕は寝ていました(・∀・)\n\n参考になるかはわかりませんが、もっと詳しく聞きたいなどありましたら気軽にメッセージください(・∀・)"}],["$","div",null,{"className":"flex 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"平日と休日の睡眠時間"}],["$","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":[["$","div",null,{"className":"mb-1","children":"睡眠時間は足りてるはずなのに、、"}],["$","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":"完全夜型生活をなおすべきか"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"お疲れ様です🌼\n\n結論から言うと、無理に朝型にする必要はないですが、出来る限り朝型にシフトしていくのをお勧めします🙆‍♀️\n\n私自身、あまり朝が得意なタイプではなかったのですが受験生の時は11時に寝て7時頃起きるという生活を送っていました。個人的に朝型生活にして良かったと思うことは、実際の試験時間に合っているということです。\n\nもちろん夜の方が勉強が捗るというタイプの人もいると思います✏️ですが、試験が始まるのは午前中がほとんどです。人は起床してから頭が冴えるまで3時間程度必要というデータが出ているので10時から試験が始まるとして7時頃には起床しておくのが理想的です✨\n\nまた、秋冬頃になると精神的にも追い詰められて体の不調も感じやすくなるので規則ただしい生活を送ることはそういった面でも重要だと考えています☀️\n\nただ、あくまでも個人差はありますし徐々に朝型にシフトしてみてそれでも難しいようだったら自分の捗る時間帯に勉強するのが1番です！\n頑張ってください☺️"}],["$","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 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