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19: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":[["$","div",null,{"className":"mb-8","children":["$","$L7",null,{"href":"https://unilink-app.onelink.me/isbO/h6xeh63x?advice=V1IHR4EBTqPwDZPurorY","target":"_blank","children":["$","$L8",null,{"src":"/images/web_to_app_banner.jpg","width":3660,"height":1500,"sizes":"100vw","style":{"width":"100%","height":"auto"},"alt":"UniLink WebToAppバナー画像","className":"mb-4 rounded"}]}]}],["$","h1",null,{"className":"text-xl font-semibold mb-2","children":"放課後〜夜、眠い時"}],["$","div",null,{"className":"flex justify-between mb-4","children":[["$","div",null,{"className":"text-left text-xs text-caption","children":["クリップ(",2,") コメント(",0,")"]}],["$","div",null,{"className":"text-right text-xs text-caption","children":"6/9 14:54"}]]}],["$","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。"}],["$","div",null,{"className":"mb-4","children":["$","$L13",null,{"clientImageUrl":"https://firebasestorage.googleapis.com/v0/b/unilink-48e75.appspot.com/o/images%2Fs_CD959E038E3A4A45AD902E9BC9998803.jpg?alt=media&token=db6b688a-e89f-476a-9d3d-e0cda258979a","clientUserName":"よに","infoString":"高3 東京都 東京大学経済学部(68)志望","adviceId":"V1IHR4EBTqPwDZPurorY"}]}],["$","div",null,{"className":"mb-8","children":[["$","div",null,{"className":"leading-loose whitespace-pre-wrap","children":[["$","div","consultation-part-0",{"children":[null,"高３、東大文II志望の者です。\n私は比較的朝型の人間ですが、最近突然眠気が高まり常に眠い状態で、夜も平気で8h寝てしまいます。\n高３で8h寝てるのも、眠気に負けてしまうのも恥ずかしいし最悪だと思うのですが上手く対処できません。\n皆さんは眠い時どう対処してましたか？"]}]]}],["$","div",null,{"className":"pt-4","children":["$","$L14",null,{}]}],null]}],["$","h1",null,{"className":"text-xl font-semibold mb-2","children":"回答"}],["$","div",null,{"className":"mb-4","children":["$","$L15",null,{"adviserImageUrl":"https://firebasestorage.googleapis.com/v0/b/unilink-48e75.appspot.com/o/images%2Fs_0609013BAF4E44659BF91A92283F0622.jpg?alt=media&token=d4d1daa9-1a0a-4911-ae41-eca53d19de95","adviserName":"キビタキ","adviserDepartment":"東京大学文科一類","adviceId":"V1IHR4EBTqPwDZPurorY"}]}],["$","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":[["$","div","advice-part-0",{"children":[null,"こんにちは。\n質問者さんの現段階での志望校との距離にもよりますが、結論から言いますと、睡眠はとても大事です。\n大丈夫です。僕もがっつり8時間、毎晩寝てました(直前期も)。\n能率が下がっては元も子もないです。ショートスリーパーの人たちは確かに羨ましいですが、自分のペースを乱されずに淡々とやるべきことをやりましょう。\n必要な勉強がしっかりできていれば、たとえ睡眠時間が長くても、勉強時間が多少短くても問題ないです。結局のところ、受かることが最終目標であって、1日に何時間勉強したかは目安に過ぎません。\n眠いときは、時間を決めてアラームをかけて、思い切って寝ましょう。却ってすっきりすると思います。"]}]]}],["$","div",null,{"className":"mb-4","children":["$","$L16",null,{"adviserImageUrl":"https://firebasestorage.googleapis.com/v0/b/unilink-48e75.appspot.com/o/images%2Fs_0609013BAF4E44659BF91A92283F0622.jpg?alt=media&token=d4d1daa9-1a0a-4911-ae41-eca53d19de95","adviserName":"キビタキ","adviserDepartment":"東京大学文科一類","adviceId":"V1IHR4EBTqPwDZPurorY","numberOfFan":27,"clipsAvg":8.30188679245283,"adviceRateAvg":4.542105263157895,"profile":"こんにちは！現役で東京大学文科一類に進学した、キビタキ(男)です。現在法学部の3年生です。よろしくお願いします。\n\n【センター試験本番の得点】\n国語　186/200 (現代文86 古典100)\n数学1A　82/100\n数学2B　86/100\n英語筆記　198/200\n(リスニング　48/50)\n日本史　90/100\n世界史　85/100\n理科基礎　93/100 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mb-1","children":"慶應経済のものです。\n\n僕の考えですと、単純に睡眠時間が足りないのではないかな？と思います。不公平ではありますが人間5時間も眠らなくてもはつらつとして活動できる人と7時間は眠らなくてはいけない人がいます。僕も受験生時代勉強時間を増やしたくて早起きを心がけましたが、僕自身が先ほど述べた後者の人間でしたので、素直に睡眠を優先しました。理由としては無理に早起きをしても眠気で集中力が阻害されてしまうからです。もしあなたも後者であるのなら無理をしないことをオススメします。\n\nあと、もう１つの解決策？として昼寝があります。勉強してるのに昼寝なんて！と思うかもしれませんが、昼寝はかなり利点が大きいです。\nまずもちろんのことですが眠気がなくなる。眠気がなくなるので集中力が上がります。次に記憶の定着が良くなる。記憶は睡眠中に脳内で処理されるので、暗記系(単語や歴史など)の勉強→昼寝→復習といった形で勉強するとかなり定着が良くなります。最後に昼寝30分は夜の2時間分の睡眠に匹敵する。これは持論なので確証はありませんが、昼寝をすると翌朝に夜2時間分長く寝たかのような清々しさがあります。大きなものは以上の３つですがそれ以外にも様々な利点がありますので昼寝をお勧めします。\n\nしかし、昼寝をする際に注意して欲しいのは30分以上は絶対に寝ないことです。人間は眠り始めてから30分後には深い睡眠に入ります。深い睡眠の最中に目が醒めると脳は眠った状態なのでとても眠いですし、寝ぼけてしまいます。ですから昼寝は30分以内を徹底してください。対策方法はカフェインを含んだものを飲むことです。コーヒーなどに含まれるカフェインは、摂取後約30分に効果が現れます。ですからコーヒーを飲む→目覚ましをセットして昼寝、とするとかなり寝覚めがいいです。\n\n眠気などの敵が多い夏休みかとは思いますが、この時期に頑張れればかなり大きく飛躍できます。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 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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","children":[["$","div",null,{"className":"mb-1","children":"睡眠時間が長すぎることについて"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"当たり前の話ですが、睡眠時間には個人差があります。\n\n自分にとって必要最低限の睡眠時間まで削った勉強は逆に能率を落とすだけです。\n\nセンター直前だからこそ、規則正しくしっかりと睡眠を取るべきなのではないでしょうか？本番でしっかりと覚醒しているためにも。\n\n起きようと思って何回も目を覚ましている結果、眠りが浅くなってさらに睡眠時間が長くなる負のスパイラルに陥っているのではないでしょうか？\n\n自分が昼寝をせずに済む最低限の時間を見極め、それ以上の分は勉強の効率と、無駄なスキマ時間を減らすことで補いましょう。\n\n大切なことなのでもう一度言いますが、本番前だからこそ、規則正しくしっかり(短過ぎず長すぎす)寝ましょう。\n\nあと1週間、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 mr-1","children":["$undefined",[["$","path","0",{"fill":"none","d":"M0 0h24v24H0V0z","children":[]}],["$","path","1",{"d":"M12 6c1.1 0 2 .9 2 2s-.9 2-2 2-2-.9-2-2 .9-2 2-2m0 10c2.7 0 5.8 1.29 6 2H6c.23-.72 3.31-2 6-2m0-12C9.79 4 8 5.79 8 8s1.79 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"すぐに眠くなる"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"早稲田大学教育学部のものです。私も睡眠とよく戦っていましたよ笑睡眠は6時間は欲しいところですが、私はそれでも足りなかったので7時間寝ていました。個人差ですね。寝ている時に記憶が定着しますので、起きている時間に全力で勉強してちゃんと寝ていました。いわば睡眠も昼間ちゃんと勉強していればその内容を頭に刻み込む勉強時間みたいなものです。だからもう1時間多く寝てみてください。そしたら少しましになると思います。私の場合、それでも眠かったので、夕方頃に20分ほどの仮眠を取っていました！そしたら大丈夫でしたよ。睡眠は悪い事ではありませんから、寝てしまった分昼間取り返す！くらいの勢いで昼間勉強してくださいね！参考までに👍"}],["$","div",null,{"className":"flex mb-1","children":[["$","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":[]}],["$","path","1",{"d":"M12 6c1.1 0 2 .9 2 2s-.9 2-2 2-2-.9-2-2 .9-2 2-2m0 10c2.7 0 5.8 1.29 6 2H6c.23-.72 3.31-2 6-2m0-12C9.79 4 8 5.79 8 8s1.79 4 4 4 4-1.79 4-4-1.79-4-4-4zm0 10c-2.67 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"最近めちゃくちゃ眠いです"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"最近始めた21時-4時睡眠の生活を安定させるまでは、眠くなってしまうのは仕方ないのかもしれません。\n人間の習慣が定着するまでは、しばらく時間がかかります。人によりますが、1ヶ月以上はかかるとよく言われます。それまでは、定着を待つしかないかもしません。\nすでに習慣化してもおかしくない時期に来ているのであれば、私が睡眠に関してしていたことをいくつか書いておくのでよろしければ試してみてください。\n1、目覚ましアプリの導入\nレム睡眠、ノンレム睡眠の周期に合わせて起こしてくれるアプリです。いくつかありますが、私はsleep meisterというアプリを導入しました。お気に入りの曲を目覚ましの曲にできるし、朝スッキリ起きられます。\n2、朝シャン\nちょっと刺激を与えてみようと思い、朝シャンを取り入れた時期があります。夜はお風呂に入ると眠くなりますが、朝はスッキリしてある程度効果はあったように思います。でも、音といい水道代といいデメリットもあるので状況に合わせてですね。\n3、立って勉強\nもう面倒になって立って勉強してみたりもしました。\n4、記録つけ\n自分に正直に勉強記録をつけました。そうなると、勉強せず寝ている自分が浮き彫りになり、嫌な気持ちになります。その気持ちをバネにして勉強に移る、ということもしました。\n5、コーヒー\nコーヒーが好きだったのでドリップコーヒーをよく飲みました。おしゃれだから気分も上がるし、カフェインで眠気も覚めます。\n\n以上です。参考になれば嬉しいです。\n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":[["$","div",null,{"className":"mb-1","children":"睡魔との闘い"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"こんにちは！\n\n回答にならないかもですが結論から言うと昼寝した方がいいかなと思います！！\n\n自分も日中に眠くなってしまう質問者さんの気持ちがすごくよくわかります！なぜなら自分も受験生の時6時間半くらいしか寝てなくて必ず午後には眠気がきてしまいました。\nそこでまず自分が考えたのは昼ごはんをあまり食べないことです。どうしてもお腹いっぱいになると眠くなってしまうので昼ごはんは炭水化物を少なめにして少し空腹ぐらいで午後も勉強するようにしてました。\n\nそれでも眠い時はもう逆に自分は少し寝てました。ただベッドで寝てしまうとそのあともダラダラしてしまうので机に座って10分くらい突っ伏して寝ると意外と体がスッキリします。正直自分はこうでもしないと眠気はなくなりませんでした。一番最悪なのはずっと眠気とたたかって勉強も進まずに眠いままになるということです。とにかく眠気をしっかりとった上で勉強したほうが効率が上がると思うので少しでも昼寝をしてみるといいと思います！！\n\n参考になれば幸いです！！また、いつでも何か聞きたければこちらのコメントでお答えするのでお気軽にどうぞ！（答えられる範囲で答えます！）\n\nまた、UniLink パートナーのオンライン受験相談も実施しています！興味がある方はメッセージよろしくお願いします！！！"}],["$","div",null,{"className":"flex mb-1","children":[["$","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":"ロングスリーパーすぎる。"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"こんにちは！\n自分もロングスリーパーでした！\n受験生最初の時も、10時から6時半くらいまで8時間半くらい寝てました。（あるみほいるさんほどではないかもしれませんが）\n厳しい言い方かもしれませんが、眠くなってしまうのは、危機感が足りないからでは無いでしょうか？！\n自分も、結構寝る体質でしたが、受験前は勉強に時間を注げるように自己管理を徹底して、寝る時間を短くするように習慣づけていきました。そのおかげで、受験直前は12時～6時半就寝のサイクルで生活しました。受験に対する危機感が上がれば、自然と寝る時間は減り、勉強時間は増えます。\n\n私は、予備校や塾には通っていなかった（金銭面で行けなかった）ので状況が掴めませんが、予備校は高いお金を払って必死に勉強する人が集まる場所だと思っています。私の意見になりますが、そのような場所の中で居眠りをすることは、周りの人の迷惑にもなりますし、まして自分の実力が上がらない原因にもなると思います。もし、親などにお金を払ってもらって行っているならば、親に感謝することを忘れないでください。余計な口出しになってしまったことを深くお詫びします。\n\n最後に。眠い時はすぐに寝ましょう。そして、時間を決めてすぐに起きて勉強を再開しましょう。受験は待ってくれません。あと1年だけ頑張ればいいんです！浪人したくないでしょうから、この1年だけは生活を変えて、踏ん張ってください。合格してから、めっちゃ寝ればいいんですから！\n\n参考になれば幸いです！"}],["$","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":"長時間の昼寝をしてしまう"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"ご相談いただき、ありがとうございます🙇‼︎\n昼下がりについつい眠くなってしまう気持ちすごい分かります😭‼︎私もよく眠くなってしまいますね💦\n私も昼寝自体は決して悪いことではないとないと思います。ですので、あとは時間をうまくコントロールできれば解決できそうですよね‼︎\n\n個人的には以下の2つが解決策かなと思います。\n\n①睡眠法を駆使して昼以外の時間にも睡眠を分散させて、トータルの睡眠時間を1時間程度に抑える。\n\n・ポイントとしては寝方をいすにもたれる形でやるとマイクロナップという短時間の眠りに変えられることが多いみたいなので、机に伏せないようにすると良い感じがします。短時間の睡眠に関しては中田敦彦さんの下の解説動画が参考になると思いますので、お手隙の際にご覧いただけたら幸いです。\nhttps://youtu.be/7GMORZjMHWw?si=QQo1S3VBQnr-KFhX\n\n②眠くなる時間帯に英文の音読をする\n\n・こちらは①に比べると根本的な解決というよりはテクニックに近いかもしれません。昼の眠くなる時間にいったん自習室を出て、自習室以外のところで英文を音読するという方法です。音読をすると英文をより高いレベルでマスターできますし、声に出すことで眠気も抑える効果があると思います。私も朝寝起きに英文の音読をするのを習慣にして、朝の眠気を吹き飛ばしていました👍‼︎\n\n参考にしていただけたら幸いです🙇‼︎\n早稲田受かってください🙌‼︎\n応援しています📣‼︎"}],["$","div",null,{"className":"flex 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