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1b:Tfd1,チャンス到来さん、ご質問ありがとうございます！

模試の日に眠くなってしまうの、本当に困りますよね。せっかく頑張ってきたのに、当日だけ集中できないと悔しいと思います。でも、これは「努力が足りない」わけではなく、体や脳のリズムが試験環境と少しズレているだけなんです。ちゃんと原因を知って対策すれば、必ず改善していけます！

まず、眠くなる主な原因をいくつか挙げますね。

一つ目は「体内時計のズレ」です。普段の勉強時間が夜中心だと、朝〜昼に脳が「まだ休む時間」と勘違いしてしまいます。模試は朝から始まることが多いので、試験時間帯に脳を“起きているモード”に慣らす必要があります。
→対策としては、模試の1〜2週間前から「本番時間に合わせた生活」をすること。たとえば、試験開始時間に合わせて朝から勉強を始めてみることです。朝9時開始なら、9時に1科目目を解く習慣をつけてみてください。最初の数日は眠くても、体が少しずつ慣れていきます。

二つ目は「血糖値の変化」です。朝ごはんに糖分の多いもの（パンや甘い飲み物など）を摂ると、一時的に血糖値が上がり、その後急降下して眠気を引き起こすことがあります。
→おすすめは、朝ごはんを「糖質＋たんぱく質＋少しの脂質」にすること。例えば「おにぎり＋ゆで卵＋味噌汁」や「バナナ＋ヨーグルト＋ナッツ」など。急激な血糖値変化を防ぐことで、眠気がかなり減ります。

三つ目は「酸欠や姿勢の問題」です。模試会場の空気がこもっていたり、猫背で座っていると呼吸が浅くなり、脳に酸素が回らず眠くなります。
→試験中は、意識的に「背筋を伸ばして深呼吸」してみてください。たった数秒でも脳がスッキリします。科目が変わる合間に、肩や首を軽く回すのもおすすめです。

四つ目は「緊張の反動」です。実は、試験のプレッシャーで交感神経が働きすぎたあと、途中で一気にリラックスモード（副交感神経）に切り替わって眠くなることがあります。
→これには「試験前のリラックス練習」が効果的です。深呼吸をゆっくり3回したり、「自分はいつも通り解くだけ」と声に出して言うのも良いです。体を落ち着けるだけで、脳の緊張バランスが整います。

また、ラムネのようなブドウ糖は一時的に集中を上げるには有効ですが、食べすぎると逆に血糖値が急降下して眠くなってしまうことも。1〜2粒を科目の合間に口にするくらいがベストです！！

もしそれでも眠くなる場合は、「眠気が出る時間」を観察してみてください。1科目目なのか、昼食後なのか、それによって原因が違います。例えば昼食後なら血糖値や消化が関係していますし、午前中からなら睡眠の質が影響しているかもしれません。

最後にもう一つ。眠気を完全にゼロにするのは難しいですが、「少し眠くても集中を戻す技」を持っておくと安心かもしれないです！
たとえば、「1分だけペンを置いて目を閉じて深呼吸」「指を少し強くつねる」「冷たい水をひと口飲む」など。これで脳がリセットされる感覚が出ますよ！！

チャンス到来さんのように、自分で原因を探して改善しようとする姿勢は本当に立派です！　眠気に負けず、自分の力をしっかり発揮できるようになる日がきっと来ます。次の模試では「眠くならなかった！」って笑えるように、一歩ずつ試していきましょう！1d:T13db,参考程度に、自分の受験生の頃の生活(何もない日の休日)を軽く解説しながら簡単に紹介します。
まず、前提としてとても大切になるのは、よく言われることですが、勉強は量ではなく質だと思っています。ただ最初から質を高めるのは難しいので、最初は量をたくさんこなして徐々に質を上げていけば良いと思います。つまり、時間はたくさんかかったけど得られたものが少ないなんてことにならないようにしましょう。それを意識して勉強してみてください。

起床:6:00-6:30 就寝:22:30-23:00
やはり、早寝早起きはとても大切だと実感しました。大体7〜8時間くらい寝れば(個人差はあると思いますが)日中に眠くなることも頻繁ではなくなり、勉強に集中できます。自分の友達に24時を越える時間(2時とか)に寝て起きるのが9時,10時などという生活を送っている人が多々いましたが、そのような人たちは実際に日中は眠そうで授業や自習のときも眠そうにしていて、(もちろん自分が良い時間からそれでもいいですが)効率が悪いだろうなと感じました。まぁこればかりは人によって違うので、自分の体と相談して決めるといいと思います。

次に、時間別にどのような勉強をすれば効率が良いかを紹介します。
まず朝は「前日の復習」をしましょう。といっても、実際自分は受験生のころにこれをきちんとできていたわけではありませんでした。ただ、やはり前日の復習を次の日にやるかやらないかではかなりの差が出ます。ですので、反面教師としてみなさんには朝のはじめの勉強として前日の復習をおすすめします。
前日の復習を終えたら、大体9時〜12時頃にかけて、英語の長文や数学など少し重たいものに取り組みます。この時間帯は他の時間帯に比べると勉強がはかどりやすく感じ、少し自分に負荷をかける勉強がおすすめです。
お昼ご飯を挟んで午後は、暗記ものを中心に取り組みましょう。自分はお昼ご飯を食べて少しすると段々と眠気が襲ってきました。ですので、この時間帯に重い勉強をするのは賢明な判断とは言い難いです。もちろん、全然元気でなんでもできる！というような時には重めの勉強をしても良いと思います。
夜は1日の簡単な復習と、英単語などの簡単な暗記をするとよいです。実感として、これも良く言われていることですが、寝る前に暗記したものはしっかりと次の日の朝には記憶されています。例えばどうしても覚えられなかったproclaimという単語を夜に覚えると、翌朝にはしっかりと「宣言する」と言えるようになっていました。

休憩の取り方は、これも自分のペースがあると思いますが、〇〇分で〇〇分休憩というスタイルが良いと思います。例えば、英語の長文を60分解いたり音読したりして、10分休憩、また次の60分で数学を解いて10分休憩というような感じでやると良いです。自分の場合はタイマーを使って「あと〇〇分しかない！集中しなきゃ！」という効果を使って勉強していました。時間が減っていくのをみると焦ってより集中することができることもあるので、タイマー使って勉強というのはかなりおすすめです。
ご飯前やお風呂後の時間は基本的にフリータイムにしていました。特に夜の食事のあと、風呂の後は自分のフリータイムにして好きなことをする事で、勉強に囚われすぎることが少し軽減されるので良いなと思いました。ただし、この時間でも勉強をしている受験生は勉強しているので、少し自分の時間を作ったらきちんと勉強して寝ると良いと思います。
勉強する時間が足りない！と思うことも出てくると思いますが、そういう場合はとにかく時間の使い方に無駄がないかを紙に書き出してでもいいから調べてみてください。意外と朝起きてからや、昼ごはんを食べた後、移動中など勉強できていない時間はあるのではないでしょうか？自分も受験生のころに勉強している時間が少なく感じて、色々と書き出してみて改善したら1時30分くらい勉強時間は伸びました。たださっきも言ったように、勉強時間が長ければよいというわけでもないので、質も意識しながら勉強してみてください！
長くなりましたが以上です。また何かあればメッセージやコメントで対応します。
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":[["$","div",null,{"className":"mb-8","children":["$","$L7",null,{"href":"https://unilink-app.onelink.me/isbO/h6xeh63x?advice=SFuZM2MBp00JfyF5FtTg","target":"_blank","children":["$","$L8",null,{"src":"/images/web_to_app_banner.jpg","width":3660,"height":1500,"sizes":"100vw","style":{"width":"100%","height":"auto"},"alt":"UniLink WebToAppバナー画像","className":"mb-4 rounded"}]}]}],["$","h1",null,{"className":"text-xl font-semibold mb-2","children":"模試前日"}],["$","div",null,{"className":"flex justify-between mb-4","children":[["$","div",null,{"className":"text-left text-xs text-caption","children":["クリップ(",36,") コメント(",1,")"]}],["$","div",null,{"className":"text-right text-xs text-caption","children":"5/6 3:57"}]]}],["$","div",null,{"className":"coach-mark 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mb-4","children":[["$","div","advice-part-0",{"children":[null,"私流の模試の日までの対策を掲載しますね。\n\nまず大事なことは体内時計を整えることです。模試や試験が9時からなら、9時にはスイッチが入るように自分の体内時計を調整しておくのです。その為には食べ物も、睡眠も考えなければなりません。炭水化物は消化に2時間ほどかかると言われています。脳みそは朝起きてから起動するまでに2時間ほどかかると言われています。そうなると必然的に、直前に起きて9時からいきなり試験！よりも、6時30頃起きて、脳みそを温めてから集中して臨む方がいいですよね！\n\n体内時計は、一朝一夕では整いません。受験本番や模試を想定して、普段から気をつける事が必要なのです。\n\n次に勉強ですが、前日〜当日直前は、前にやったことの復習をしてました。\nやったのに…出てこない！！は悔しすぎるってシンプルな理由と、新しいこと入れたとしても、それは君の力ではなくて、偶然だから。それを実力と信じてしまうのは危険だと思う。\n\n以上2点、凄く細かいと思うけど、僕は1点でもあげようとするその心意気が好きです。食べ物も睡眠も、全てこだわって、是非頑張って下さい。\nいつか自分が試される時、こんなに細かい事までこだわってきたなら大丈夫。って思える時が来るんだ。\n今のうちにたくさん頑張って、未来の自分の背中を押すんだ！！頑張れ🇯🇵"]}]]}],["$","div",null,{"className":"mb-4","children":["$","$L16",null,{"adviserImageUrl":null,"adviserName":"taka37","adviserDepartment":"早稲田大学スポーツ科学部","adviceId":"SFuZM2MBp00JfyF5FtTg","numberOfFan":671,"clipsAvg":48.007936507936506,"adviceRateAvg":4.83054892601432,"profile":"早稲田スポ科。勉強に自信はありません、けど早稲田に行きたい気持ちは絶対に誰にも負けていなかった自信があります。スポ科でも早大生！校歌歌うのが楽しくて仕方ありません。模試の判定は全部Eでした！マジで🙄諦めなかったからかな、可能性の低かったセンター 競技歴方式でなんとか掴みました。気持ちの話なら誰にも負けません。受験はメンタル勝負、熱い話をしましょうよ！！質問受け付けてます。 タイトルに\"早慶\"って付けてね！"}]}],["$","div",null,{"children":["$","$L7",null,{"href":"https://ck.jp.ap.valuecommerce.com/servlet/referral?sid=3364577&pid=884970531&vc_url=http%3A%2F%2Fshingakunet.com%2F%3Fvos%3Dnrmnvccp0000100","rel":"nofollow","target":"_blank","children":["$","$L8",null,{"src":"/images/document_request_banner.jpg","width":3660,"height":1500,"sizes":"100vw","style":{"width":"100%","height":"auto"},"alt":"UniLink パンフレットバナー画像","className":"mt-4 rounded"}]}]}],["$","div",null,{"className":"pt-4","children":["$","$L17",null,{"id":"adsbygoogle-init-under-advice"}]}]]}],["$","div",null,{"className":"flex justify-between","children":[["$","h1",null,{"className":"text-xl font-semibold","children":["コメント(",1,")"]}],["$","$L18",null,{"adviceId":"SFuZM2MBp00JfyF5FtTg"}]]}],["$","div",null,{"className":"mb-8","children":["$","div",null,{"className":"divide-y","children":[["$","div",null,{"className":"flex 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font-semibold","children":"よく一緒に読まれている人気の回答"}],["$","div",null,{"className":"mb-8","children":["$","div",null,{"className":"divide-y","children":[["$","div",null,{"children":["$","$L7",null,{"href":"/advice/c5BlRGEBEoAxXtWxgWUz","children":["$","div",null,{"className":"flex items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"直前期の過ごし方"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"自分の試験の日程を確認しよう！\nこれまでたくさんの勉強をしてきて、勉強体力は備わったと思う。お疲れ様。\nこれからは、その勉強体力や集中力を本番に発揮させる方法を身につけよう。\nそれは、本番と同じ時間に起きて、本番より少しだけ飛躍の時間から勉強を始めるということ。\n試験当日に新しい事が沢山あると、それだけ不安要素は増えてしまうのはわかるね。だからいつものように、ルーティン化して自然と体に勉強スイッチが入るようにするんだ。そうすればすんなり集中して、試験に打ち込めるぞ。\n\n直前期はとにかく焦らない事。自分自身を信じぬく力が受験はものをいう。最後まで志望校目指して、本当に頑張れ！！\nここが受験の勝負の分かれ目だぞ。"}],["$","div",null,{"className":"flex mb-1","children":[["$","svg",null,{"stroke":"currentColor","fill":"currentColor","strokeWidth":"0","viewBox":"0 0 24 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mb-1","children":"こんにちは！夜遅くに失礼します🌙\n\n毎日頑張っていると、模試中にも眠気が襲ってくること、ありますよね…。自分で解決しようと考えて、いろいろ対策していること、素晴らしいと思います✨\n\n私からは3点、アドバイスできたらと思います。\n\nまず一つ目に、眠気対策としてラムネやチョコレートを試験前に食べるのは、実はおすすめできません！！眠気には血糖値の変動が関係しています。ラムネやチョコレートは、一時的に血糖値が上がって脳を活性化してくれるのですが、その後急激に下がるタイミングで強い眠気を起こします😖\n食事での改善方法だと、ゆっくり吸収される炭水化物（おにぎりやバナナなど）を少量とるのがおすすめです！！\n\n二つ目は、睡眠についてです！模試で眠くならないように、早く寝るのはとても大切なのですが、それは同時に、ふだんと異なるリズムで体が動いていることにもなり、もしかしたら、試験当日、そのリズムに体が追いつかず、眠くなってしまっているのかも…？\n模試前日に限らず、寝る時間、起きる時間、を毎日一定にしてみるのはいかがでしょうか。その際、朝起きる時間と、睡眠時間に注目して、自分が1番すっきり起きられるリズムを見つけてみてください！入試当日も、変わらないリズムで安心して受けられると思います♪\n\n三つ目は、メンタル面です！\n模試は、どうしても本番とは違い、模試にすぎません…。本番よりも「ちょっと気が抜ける」状況になりやすく、安心感で副交感神経が優位になって眠くなってしまうのかも…？\n私は、意識的に緊張を作ることにしていました！たとえば、前日夜や、当日朝に「目標点」「時間配分」「意識すること」を簡単に言語化しておくだけでも、脳が戦闘モードになったりします💪\n\n眠気と戦う気持ちと、眠気をリズムとしてコントロールしてあげるような気持ちで、これからの試験に臨んでいきましょう！！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 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"模試で眠くなる原因と眠気対策を知りたい"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"はじめまして！\n私も超ロングスリーパーで、模試中に眠くなってしまうことも多かったです！\n\n私の実践していた対策をお話しますね。\n\n〈睡眠の質を上げる〉\n☆寝る30分前には画面を見ない・脳が興奮することはしない\n暗記などの確認をして、さっと布団に入りましょう。\n\n〈試験が始まる前・試験外の対策〉\n☆試験開始三時間前に起きる！\n起床から三時間経たないと脳は完全に目覚めないそうです。\n当日はしっかりと朝ご飯を食べて、朝日を浴びましょう！\nちなみに寝起きに「あーよく寝た！」とつぶやくと睡眠の質が改善するそうです。\n\n☆お弁当がある場合は、野菜から食べて、最後に白ご飯を食べる！\n血糖値の急激な上下は眠気につながります。消化を促進する野菜を先にたべて、血糖値を上げてしまう炭水化物を最後に回すと、血糖値の上下がゆるやかになります。\n\n☆試験と試験の間に外の空気を吸う・体操する！\n外に出なくても、トイレに行くために歩くだけでも眠気覚ましの効果があります！\n体操は伸びをしたり、腰回りを動かすなど簡単なものでも抜群に効果があります。\n\n〈試験中に眠くなったとき〉\n☆眠気に聞くツボを押す！\n・親指のつけ根のあたりを親指で押す。\n・こめかみをグリグリする。\n・肘を上げててのひらで両耳を塞ぐポーズを取ったときに親指が当たるあたりにある、首と頭の境目のくぼみを親指で押す。\n\n押しすぎには注意です！痛すぎない程度にね。\n\n☆息をしっかり吸い込んで深呼吸！\n酸素不足は眠気につながります。\n\n☆座り方を変える\n深い座り方→浅い座り方などをローテーションして、同じ姿勢を続けないようにしましょう。\n\nいかがでしょうか。これだけやれば眠気に勝てる気もしませんか？\n\nツボなどは素人の意見なので、web検索などで調べてみてくださいね。\n\n睡魔に負けず頑張ってください！"}],["$","div",null,{"className":"flex mb-1","children":[["$","svg",null,{"stroke":"currentColor","fill":"currentColor","strokeWidth":"0","viewBox":"0 0 24 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