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1c:Tcc1,こんにちは！僕も高校生の時は朝にとても弱かったです。けれども安心してください！高３の受験期に朝からやらなくてはと思っては直ぐ行動に移した結果、平日は朝5時　休日は朝7〜8時に起きれるようになりました。今回はその方法について話していきたいと思います。

カフェイン過剰摂取も厳しく、運動も普段あまりしないのであれば、以下の方法が効果的だと思います。
①寝る前に何があってもスマホを見ない
②質のいい睡眠をとる
③モーニングルーティーンを確立する
④裏技
1つずつ説明していきます！

①寝る前に何があってもスマホをいじるのをやめましょう！ブルーライトがかなり睡眠の質の低下に影響しています。毎晩LINEの返信とかで見る必要があるのであれば、毎日この時間に返すっていうことを徹底することをお勧めします。僕の場合、21時にまとめて返したり、まとめてLINEを送ったりして、それ以降はスマホをおやすみモードにして、インターネットを全てきっていました(アラームはかけるためにそばには置いてありますが)

②(当てはまる人が少ないので、飛ばしても構いません) 
睡眠障害である可能性がある場合、病院に行くなり、薬局に行くなりする対策をする必要があるかもしれません。1番の原因となっているのが、口呼吸です。起床後の気分の悪さ、乾燥、喉の痛みが一気にきて、朝起きるのが辛くなってしまいます。対策としては、口にテープを貼って寝ることによってかなり改善します！
　また、部屋が汚いと埃やダニが大量発生して睡眠の質も下がることもあると思います。気分転換に部屋の掃除もしてみてはどうでしょうか。

③モーニングルーティーンを確立するのはマストです！寝る前に朝勉強の用意をして寝るようにし、朝起きて直ぐに勉強できるようにしましょう！お勧めできるのは、5秒を数えてから直ぐに行動に移すというやり方です。理由は分かりませんが、なぜか直ぐに体が動けるようになります。アメリカの大学の研究で知った気がします。

④裏技というのもあれなんですが、起きて直ぐに、太陽光を浴びる　部屋の電気をつける　顔を洗う　シャワーを浴びる　外に出て少し歩く　などのことをすれば、体の交感神経が働くようになり、睡魔は結構消えます。

アラームをたくさんかければ起きれると思っていましたが、逆にストレスを感じてしまうので、あまりお勧めできません。人に協力してもらうのもとても良い対策になります。親に起こしてもらったり、友達に朝電話かけてもらう　のも全然アリだと思います。

全人に対して共通できるのは、早く寝ましょう。疲れたら寝る、それでいいです。
早めに習慣づけましょう！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":[["$","div",null,{"className":"mb-8","children":["$","$L7",null,{"href":"https://unilink-app.onelink.me/isbO/h6xeh63x?advice=TlJUxIMBTqPwDZPuz_X1","target":"_blank","children":["$","$L8",null,{"src":"/images/web_to_app_banner.jpg","width":3660,"height":1500,"sizes":"100vw","style":{"width":"100%","height":"auto"},"alt":"UniLink WebToAppバナー画像","className":"mb-4 rounded"}]}]}],["$","h1",null,{"className":"text-xl font-semibold mb-2","children":"土日がうまく使えない"}],["$","div",null,{"className":"flex justify-between mb-4","children":[["$","div",null,{"className":"text-left text-xs text-caption","children":["クリップ(",4,") コメント(",2,")"]}],["$","div",null,{"className":"text-right text-xs text-caption","children":"10/10 23:57"}]]}],["$","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。"}],["$","div",null,{"className":"mb-4","children":["$","$L13",null,{"clientImageUrl":null,"clientUserName":"NAOKI","infoString":"高2 東京都 一橋大学法学部(68)志望","adviceId":"TlJUxIMBTqPwDZPuz_X1"}]}],["$","div",null,{"className":"mb-8","children":[["$","div",null,{"className":"leading-loose whitespace-pre-wrap","children":[["$","div","consultation-part-0",{"children":[null,"土日勉強しようと思ってもどうしても眠くて昼まで寝てしまいそっからなんもできないことがよくあります？土日どうすれば早起きして勉強できますか？"]}]]}],["$","div",null,{"className":"pt-4","children":["$","$L14",null,{}]}],null]}],["$","h1",null,{"className":"text-xl font-semibold mb-2","children":"回答"}],["$","div",null,{"className":"mb-4","children":["$","$L15",null,{"adviserImageUrl":null,"adviserName":"バナナ","adviserDepartment":"名古屋大学教育学部","adviceId":"TlJUxIMBTqPwDZPuz_X1"}]}],["$","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":[["$","div","advice-part-0",{"children":[null,"早起きしたいなら前の日に早く寝ることです。仮に夜遅くまでスマホを触っていたりするならば、その時間を睡眠に充てれば、翌朝早く起きれるはずです。もし、あなたが夜寝る寸前まで勉強をしているのならば、無理に早起きして勉強する必要性はないように思います。\n\n　睡眠は7時間くらいは欲しいところです。もし、7時間を超える時間睡眠しているならば、少し睡眠を削ってみてもいいかもしれませんが、体質による部分が大きいと思うので、自分で試行錯誤する他ないと思います。"]}]]}],["$","div",null,{"className":"mb-4","children":["$","$L16",null,{"adviserImageUrl":null,"adviserName":"バナナ","adviserDepartment":"名古屋大学教育学部","adviceId":"TlJUxIMBTqPwDZPuz_X1","numberOfFan":174,"clipsAvg":8.842,"adviceRateAvg":4.570715474209651,"profile":"　主に国語と英語、文系数学について答えています。マークレ\nベルなら日本史と倫理政治経済、化学基礎、生物基礎もいけます。\n　回答する際は質問者様を完全に否定しないことを意識しています。時々辛辣なことも述べますが、なるべく、良い点を見つけて、その点も踏まえてエール、アドバイスを送ります。\n　個人的にクリップ数はもちろんですが、いいねの数も参考にしています。例えば、クリップ数が1つでも、★が5ならば、たくさんの人には届いていないけど、届くべき人に届けることができたということになります。逆にクリップ数が多くても、★が2とか、1なら、もっとわかりやすく表現できたのではないかとか、色々考えさせられます。"}]}],["$","div",null,{"children":["$","$L7",null,{"href":"https://ck.jp.ap.valuecommerce.com/servlet/referral?sid=3364577&pid=884970531&vc_url=http%3A%2F%2Fshingakunet.com%2F%3Fvos%3Dnrmnvccp0000100","rel":"nofollow","target":"_blank","children":["$","$L8",null,{"src":"/images/document_request_banner.jpg","width":3660,"height":1500,"sizes":"100vw","style":{"width":"100%","height":"auto"},"alt":"UniLink パンフレットバナー画像","className":"mt-4 rounded"}]}]}],["$","div",null,{"className":"pt-4","children":["$","$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(",2,")"]}],["$","$L18",null,{"adviceId":"TlJUxIMBTqPwDZPuz_X1"}]]}],["$","div",null,{"className":"mb-8","children":["$","div",null,{"className":"divide-y","children":[["$","div",null,{"className":"flex py-4","children":[["$","div",null,{"className":"mr-2","children":["$","$L19",null,{"avatarUrl":null,"contributorName":"NAOKI","adviceId":"TlJUxIMBTqPwDZPuz_X1"}]}],["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"flex justify-between","children":[["$","div",null,{"className":"mb-2","children":["$","$L1a",null,{"contributorName":"NAOKI","adviceId":"TlJUxIMBTqPwDZPuz_X1"}]}],["$","div",null,{"className":"text-xs text-caption","children":"10/11 7:17"}]]}],["$","div",null,{"className":"text-xs whitespace-pre-wrap","children":"あ"}]]}]]}],["$","div",null,{"className":"flex py-4","children":[["$","div",null,{"className":"mr-2","children":["$","$L19",null,{"avatarUrl":null,"contributorName":"NAOKI","adviceId":"TlJUxIMBTqPwDZPuz_X1"}]}],["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"flex justify-between","children":[["$","div",null,{"className":"mb-2","children":["$","$L1a",null,{"contributorName":"NAOKI","adviceId":"TlJUxIMBTqPwDZPuz_X1"}]}],["$","div",null,{"className":"text-xs text-caption","children":"10/11 7:17"}]]}],["$","div",null,{"className":"text-xs whitespace-pre-wrap","children":"ありがとうございます！"}]]}]]}]]}]}],["$","h1",null,{"className":"text-xl font-semibold","children":"よく一緒に読まれている人気の回答"}],["$","div",null,{"className":"mb-8","children":["$","div",null,{"className":"divide-y","children":[["$","div",null,{"children":["$","$L7",null,{"href":"/advice/FGCY436RF9X9PlixD8Qx","children":["$","div",null,{"className":"flex items-center py-4","children":[["$","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":[["$","div",null,{"className":"mb-1","children":"寝ても寝ても眠い"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"眠くなる理由には、単に睡眠時間不足と、糖分などの栄養不足というものがよく当てはまります。まずは睡眠時間をたっぷり確保し、朝ごはんをしっかり食べてください。\n\nそして、ひとつ質問したいことがあります。毎日、眠くなるまで起きていませんか？中学生以降になるとこのような生活が当たり前になっているかもしれません。しかし、本当は眠気を感じなくても毎日決まった時間に寝ることが大切です。私も今は大学生活を送っていますが、不規則になりがちです。そのような時は眠気に関わらず、必ず寝る時間を決めてその時間になったら寝るようにしています。そうすると次の日の目覚めが良く、朝から活発に活動できるようになります。\n\nさらに、朝ごはんを食べることも重要です。朝ごはんは必要無いと思うかもしませんが、頭を使うには必ずと言っていいほど栄養がいります。そんな時に朝ごはんを食べていなければ、頭が働かずに何もすることができません。受験生になると時間の無駄や効率を気にするようになると思いますが、朝ごはんを食べないことは非常に効率の悪いことです。頭が最善の力を発揮できない中で、午前中に勉強してもあまり良い効果は期待できません。一生懸命勉強しているかもしれませんが、朝ごはんを食べずにいると朝の勉強時間を無駄にしていることになります。これほど勿体ないことはありません。ぜひ朝ごはんをしっかり食べてください。\n\n最後に、眠くなくても決まった時間に寝ること、朝ごはんを必ず食べることを意識して生活リズムを整えてください。最初は大変だとは思いますが、慣れると楽です。応援してます！"}],["$","div",null,{"className":"flex 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"朝早く起きたい"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"東京大学に所属している者です。\n\n適切な睡眠時間は人それぞれなので、一概に｢〇時に寝て〇時に起きましょう｣とは言えませんが、個人的には以下の3つの条件のどちらにも当てはまらないようにすることをおすすめします。\n\n①朝7時までに起きられない\n②午前中に寝ることが習慣になる\n③日中常に眠く勉強に集中できない\n\n①と②に当てはまらない方がいい理由は、ほぼ全ての受験本番は朝始まることです。朝の9時から12時に頭がフル回転できていない状態が習慣になってしまうと、本番に悪影響が出る可能性があるので避けるべきだと言えます。特に夜更かしは余程のことがない限り厳禁です。\n③に当てはまらない方がいい理由は言うまでもないとは思いますが、意外と陥りやすいので危険です。なお、20分程度の昼寝は勉強の効率を高める効果があるのでおすすめです。\n\n質問者さんの場合であれば、そもそもの就寝時間が遅いから朝になっても眠いのかもしれません。まずは寝る時間を早めることをオススメします。\n\nまた、朝目覚められたら勇気を出して布団をはだけさせるのも二度寝を防ぐ有効な方法です。寒くて起きられないということは、起きてしまえば寒くて眠れないということでもあるので、環境を上手く使いこなしていければより良いのかなと思います。\n\n少しでも参考になれば幸いです。\n\nP.S.\n\nちなみに自分はロングスリーパー気味で最低でも7時間寝ないと勉強に支障をきたすタイプだったので、基本的には23時就寝6時起床昼寝20分という生活でした。"}],["$","div",null,{"className":"flex 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"眠くなってしまう"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"意外と「寝過ぎ」なのかもしれません。\n\n集中力が足りていないから眠くなってしまうのであれば、沢山の対策は出来るでしょう。勉強により集中するようにコーヒーを飲んだり間食を取ったり、少し散歩したり勉強場所を変えたり、いろいろな解決策は恐らく質問者さんも試したことはあるでしょう。\n\n\n\nただ私が思うに、集中力と同じくらい、「緊張感」も必要だと思います。\n\n\n満足するくらい夜寝ているから、勉強し始めても気持ちが入らないのではないのでしょうか。\n少しだけ睡眠時間が足りないかも（完全に足りていない状況は危険ですが）という時間で毎日起きて、その分２０～３０分勉強机で昼寝を取る位でもよいと思います。その方が、勉強に対して緊張感も芽生えるのでは無いかと思います。\n\n\n少しだけ睡眠時間を削った上で、毎回の勉強に危機感や緊張感も持たせられるようにしましょう。\n参考になれば幸いです！\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":[]}],["$","path","1",{"d":"M12 6c1.1 0 2 .9 2 2s-.9 2-2 2-2-.9-2-2 .9-2 2-2m0 10c2.7 0 5.8 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"寝てしまいます"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"まず、夜は早く寝ましょう。11時過ぎには布団に入りたいですね。また、寝る前に、明日何をするか簡単に、ざっくりと決めておきましょう。これで、多少は翌日に布団から出る動機付けができます。\n\n目覚まし時計を残酷な感じで掛けておくのも面白いです。僕が一時期使っていたのは、スマホのカメラで、あらかじめ設定しておいた写真と、照合をしてOKが出る写真を撮らないとアラームが止まらないという目覚ましアプリです。僕は、それを自分の部屋の外、階段を降りた先に飾ってあった絵でセットしておきましたが、これは寝ぼけているとうまく写真が撮れず、アラームが止まらない上に、絶対に布団から出なければならないので、最終兵器としてはとてもオススメです。もし本気で休日を有効に使いたいなら、ぜひ使ってみましょう。\n\n次に、顔を洗ったり、朝食をしっかり取ることは欠かさずにやってください。体が目覚めますので。\nそして、朝の勉強場所は、絶対に家の外にするようにしましょう。家は誰の目もなく、緊張感もないので、睡魔に襲われやすさが半端ではない。図書館やカフェなどで、おじいさんや休日出勤のビジネスマンたちの中勉強すると、なかなかの優越感が味わえるので、悪くないですよ笑"}],["$","div",null,{"className":"flex mb-1","children":[["$","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 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"勉強中寝てしまう"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"まず睡眠時間を十分確保しているか確認してください。必要な睡眠時間は個人によって違います。8時間必要な人も多いです。更に規則正しい就寝時間・起床時間を心がけてください。夜型・朝型など個人差はありますが、23時に寝るなら必ず23時頃、2時に寝るなら必ず2時頃に寝るようにすると良いです。\n\n次に、部活などで疲れ切っている場合、思い切って、勉強に取り組まずにすぐに寝てしまうのもありです。睡眠時間が足りているなら(そして睡眠の質も十分なら)朝早く起きれるはずです。\n\nここでおすすめなのが、sleep betterなどの睡眠計測アプリです。振動を拾うことでレム睡眠とノンレム睡眠の周期を記録してくれて、一番眠りの浅い時にアラームを鳴らしてくれます。私はこれでかなりすっきり起きることができました。\n\nそれから、夜勉強する場合のアドバイスを少しだけ書きます。\n食後は眠くなるので食事の前に勉強してみるのもいいかもしれません。\nまた、その場しのぎの方法ですが目薬を点したりミンティアなどを口に入れると少しは目が覚めます。\n\nただし、勉強した後にちゃんと寝る必要があるので夜の勉強のためにカフェインを飲むのはおすすめできません。(睡眠の質が落ちます)"}],["$","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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