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1c:T10c7,初めまして！　私も寝落ちしてしまったり、スマホを気づいたらずっと眺めていたりすることがあったり、同じようなことに苦しんだことがあるので気持ちはよくわかります。

そんな僕がそれらを乗り越えた方法をお伝えしましょう

①寝落ち対策
私は家で寝てしまうのはもうしょうがないと割り切って、家に帰ってからは勉強をあまりしませんでした。その代わり、帰る時間を少し遅らせて、帰ってきたらご飯食べてお風呂入ってすぐ寝るようにしました。具体的には、21:30くらいに帰ってきて、22:00には寝るようにしました。そうすることで、家でだらだらスマホを見る時間を減らし、不必要なことに時間を使わないことができました。

塾や予備校には通っていますでしょうか？　もしくは近くに夜遅くまでやっている公共施設はありますでしょうか？そういうところで家に帰るまで勉強すれば、家で寝落ちして罪悪感を感じるということもなくなると思います。「自分は今日一日頑張った」と認めてあげることが大切です。

②電車で寝ない対策
私は徒歩で登下校をしていたので、電車で寝てしまうということはありませんでしたが、授業中などに眠くなってしまったときに取っていた対策を伝授します。おそらく効果があるはずです。
それは、ガムを噛むことです。ガムを噛むと、脳が刺激されて脳血流が増加して眠気が覚めるそうです。実際、私も朝早く起きてしまって眠いときはガムを噛んで眠気を覚ましていました。
また、昼にちょっと寝ておくというのもいいと思います。昼の睡眠の効率は夜の睡眠の効率よりも数倍いいと言われていて、20分くらい眠るだけでもかなり疲れが取れるそうですよ。
ぜひ試してみてください！
これらの方法でもダメなときは、私は自分の腕を噛んでましたね。怪我をしない程度に。
どうしても無理だというときはこれをやってみるのも一つの手かもしれません(あまりオススメはしません)

③スマホ時間対策
まずはじめの対策は、①で言った通り家で不必要なことをする時間を作らないことです。
二つ目の方法として、電源を切ってバッグの中にしまっておくことはオススメです。通知が来ると一気に集中力が下がるという研究もあるので、スマホを勉強しているときは目に入れない・感知しないことが大切だと思います。たとえ友達への連絡を返せなくても、受験には何の影響もありません。理由を話せばわかってくれるでしょうし、その程度で仲が悪くなるようなら割り切ってしまった方がいいです。僕の友達は幸いなことにわかってくれました。
あとは、スマホで何をしているのかは分かりませんが、大事なのはスマホで何かやるとしても、区切りがあることをやることです。
例えば、X(twitter)はスクロールすれば何時間でも時間を潰せてしまう「区切りがないこと」です。他にも原神などは、オープンワールドで好きなだけ遊べていまう「区切りがないこと」です。逆に、スタミナのあるゲーム(にゃんこ大戦争など)はスタミナが終わればしばらくは遊べないので「区切りがあること」です。スマホで何かするなら、区切りがあることをするようにした方がいいです。スマホ側がストップをかけてくれるのでやめやすくなります。

最近は、数十年前には考えれられなかった誘惑(スマホなど)が多くあります。それに加えて睡眠というどうにもできないこともあります。それらを完全に拒絶するというよりは、うまくやって取り憑かれないようにすることが大切です。

勉強頑張ってください！　京大理学部で待ってます！2:["$","main",null,{"className":"px-4 pt-4 pb-4","children":["$","div",null,{"className":"max-w-3xl mx-auto w-full","children":[["$","div",null,{"className":"mb-8","children":["$","$L7",null,{"href":"https://unilink-app.onelink.me/isbO/h6xeh63x?advice=Xw23h2oBTqPwDZPuO-I4","target":"_blank","children":["$","$L8",null,{"src":"/images/web_to_app_banner.jpg","width":3660,"height":1500,"sizes":"100vw","style":{"width":"100%","height":"auto"},"alt":"UniLink WebToAppバナー画像","className":"mb-4 rounded"}]}]}],["$","h1",null,{"className":"text-xl font-semibold mb-2","children":"詰め込めない"}],["$","div",null,{"className":"flex justify-between mb-4","children":[["$","div",null,{"className":"text-left text-xs text-caption","children":["クリップ(",0,") コメント(",1,")"]}],["$","div",null,{"className":"text-right text-xs text-caption","children":"5/5 20:18"}]]}],["$","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。"}],["$","div",null,{"className":"mb-4","children":["$","$L13",null,{"clientImageUrl":"https://firebasestorage.googleapis.com/v0/b/unilink-48e75.appspot.com/o/images%2Fs_GLPoUqKYXCAlRXwV.jpg?alt=media&token=5cc5e9b7-9361-4222-88e7-1c1e0d6d614c","clientUserName":"Echigo1379","infoString":"高2 富山県 大阪大学経済学部(65)志望","adviceId":"Xw23h2oBTqPwDZPuO-I4"}]}],["$","div",null,{"className":"mb-8","children":[["$","div",null,{"className":"leading-loose whitespace-pre-wrap","children":[["$","div","consultation-part-0",{"children":[null,"夜は、暗記を集中的にすると決めているのに、いつも   寝てしまいます    どうしたら、この癖を直せますか？"]}]]}],["$","div",null,{"className":"pt-4","children":["$","$L14",null,{}]}],null]}],["$","h1",null,{"className":"text-xl font-semibold mb-2","children":"回答"}],["$","div",null,{"className":"mb-4","children":["$","$L15",null,{"adviserImageUrl":null,"adviserName":"おはし084","adviserDepartment":"東北大学工学部","adviceId":"Xw23h2oBTqPwDZPuO-I4"}]}],["$","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":[["$","div","advice-part-0",{"children":[null,"私は夜眠くなったときは歯磨きをすると目が冴えることが多かったので、歯を磨きながら単語帳などを眺めていました。\n よかったら試してみてください👍"]}]]}],["$","div",null,{"className":"mb-4","children":["$","$L16",null,{"adviserImageUrl":null,"adviserName":"おはし084","adviserDepartment":"東北大学工学部","adviceId":"Xw23h2oBTqPwDZPuO-I4","numberOfFan":19,"clipsAvg":11.052631578947368,"adviceRateAvg":4.714285714285714,"profile":"一生懸命勉強する人が好きなので、力になれればと始めました。\n\nTwitter:@B974460122"}]}],["$","div",null,{"children":["$","$L7",null,{"href":"https://ck.jp.ap.valuecommerce.com/servlet/referral?sid=3364577&pid=884970531&vc_url=http%3A%2F%2Fshingakunet.com%2F%3Fvos%3Dnrmnvccp0000100","rel":"nofollow","target":"_blank","children":["$","$L8",null,{"src":"/images/document_request_banner.jpg","width":3660,"height":1500,"sizes":"100vw","style":{"width":"100%","height":"auto"},"alt":"UniLink パンフレットバナー画像","className":"mt-4 rounded"}]}]}],["$","div",null,{"className":"pt-4","children":["$","$L17",null,{"id":"adsbygoogle-init-under-advice"}]}]]}],["$","div",null,{"className":"flex 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whitespace-pre-wrap","children":"ありがとうございます！\nやってみます！"}]]}]]}]]}]}],["$","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":[["$","div",null,{"children":["$","$L7",null,{"href":"/advice/W1uPhmIBp00JfyF5erdc","children":["$","div",null,{"className":"flex items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"英単語の暗記方法"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"前提として、忘れるという機能が人間の脳にあることを忘れないでください！笑\nそして忘れる自分に嫌悪感を抱いたりしないでくださいね笑\n暗記できない＝頭が悪いではなくて、定着していないだけで、やれば必ず暗記できるということです。\n\nそれを踏まえた上で、暗記ものは夜と朝にやるのがいいと思います。\n夜と朝？って首を傾げたそこの君！笑\n脳みそは寝ている間にリセットします。一日の記憶を整理するのです。暗記ものは、一日の最後と一日の最初にやると、定着率が違います。\nまた、忘却曲線って知ってるかな？？\nググってみて！ 1日だけじゃ暗記は定着しません。1日目、2日目、4日目、7日目にやる。など、暗記の方法は工夫できます。\n完全に暗記できる方法は存在しません。やるだけです。\nけど、定着率を上げ下げできるという事、それは寝る前と朝の頭が整理する前後、そして間隔をあけて同じものをやる！\nこの2点に限りますー！！\nこの記事良かったらクリップしてね！頑張ろう！！"}],["$","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 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 0-8 1.34-8 4v2h16v-2c0-2.66-5.33-4-8-4z","children":[]}]]],"style":{"color":"$undefined"},"height":16,"width":16,"xmlns":"http://www.w3.org/2000/svg"}],["$","div",null,{"className":"text-xs","children":["早稲田大学スポーツ科学部"," ","taka37"]}]]}],["$","div",null,{"className":"flex 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mb-1","children":"○朝は演習がおすすめ\n\n一般的に、多くの方は朝方や午前中のほうが脳の回転が良く、集中力も高まりやすい傾向にあります。というのも、睡眠をとることで脳内の記憶が整理されて、新しい情報を取り込みやすくしてくれるからです。なので、朝は特に思考力や集中力を必要とする演習（数学の文章題や英語長文など）をおすすめします。\n\n○暗記系は夕方・夜に\n\n午前と比較して、午後（特に夕方以降）は脳の働きが低下していきますので、思考力・集中力を使う勉強にはあまり適していない時間帯だと思われます。\n\nまた、さきほど｢睡眠をとることで脳内の記憶が整理される｣とお伝えしましたが、これを活用すれば、｢睡眠前の時間帯に取り込んだ情報は睡眠時にも頭に残りやすく、整理の対象となりやすいため、記憶として定着しやすい｣とも言えそうです。\n\nというわけで、｢頭が回りにくいから｣というマイナスの意味でも、｢記憶が定着しやすいから｣というプラスの意味でも、暗記系は夕方や夜に勉強するのがおすすめです。\n\n○朝ぼーっとする理由（の有力候補）\n…睡眠前に交感神経を興奮させている\n\n睡眠前に交感神経が興奮していると、睡眠の質が悪くなってしまいますので、注意が必要です。\n\nこれは多くの方に該当することだと思います。例えば、睡眠前にスマホを見る方は多いと思いますが、スマホが発するブルーライトは交感神経を刺激します。交感神経が興奮した状態では睡眠の質が悪くなってしまいますので、朝型生活を心がけている方にとっては、寝る前の刺激物（スマホ等）は厳禁だと言えるでしょう。\n\nもし質問者さんがそうでない場合は、他に理由があると思います（極端な朝型生活が体質と合わない、脳が朝型に順応していないだけ等）。ただ、早寝早起きが習慣となりつつあることは本当に素晴らしいことだと思いますので、壁を乗り越えて完全に習慣化してほしいです！\n\n以上です。ご健闘をお祈りしています。"}],["$","div",null,{"className":"flex mb-1","children":[["$","svg",null,{"stroke":"currentColor","fill":"currentColor","strokeWidth":"0","viewBox":"0 0 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"徹夜や夜の勉強について。"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"目標を勉強時間で立てるのはやめたほうがいいです。その時間やったって中身が伴わなければ意味がありません。具体的に国語のこの問題を解く、英語のこの長文を解く、などと予定を立てることをおすすめします。\n寝る時間は削らない方がいいです。高3のはじめに生活リズムをある程度定着させましょう。何時に寝て何時に起きる、というのは決めておくといいですね。私は6時間睡眠で11時寝5時起きのリズムを確立させ、11時になると自然と眠くなるようになっていたのでそれまでにやり遂げようとモチベーションを維持することができました！\n睡眠を通して記憶を定着させることもできるので、睡眠時間は削らないようにしましょう！無理しすぎずに頑張りましょうね。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":[]}],["$","path","1",{"d":"M12 6c1.1 0 2 .9 2 2s-.9 2-2 2-2-.9-2-2 .9-2 2-2m0 10c2.7 0 5.8 1.29 6 2H6c.23-.72 3.31-2 6-2m0-12C9.79 4 8 5.79 8 8s1.79 4 4 4 4-1.79 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items-center py-4","children":[["$","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":"こんばんは、私もよく寝てしまうタイプだったので私がやったことを紹介してゆきます。\n\n①コーヒーをのむ\nコーヒー以外でと言われましたが、やはり１つの有効な手段ではあります。私は入試の時、英語や理科で寝ないために休み時間には必ずコーヒーを飲んでいました。今でも寝たくない時にはコーヒーを飲みます。ただ、乱用すると効き目が下がるのとカフェイン中毒になるので注意です。\n\n②ペン回し\n③ピアノを弾く\nこの２つは単純に手先を使うので、これでシュッと眠気が抜けることもあります。\n\n④手を冷やす\nボウルに氷水を入れ、その中に手を突っ込みます。これも眠気が一気に消えます。\n\n⑤スイッチ入れ替えのルーティンを作る\nこれができれば1番健全だと思います。私は好きな音楽(激しめ)を1曲決めて、それを聞いたら勉強モードにシフトする、という決まりを作っていました。音楽じゃなくても何でもいいです。これをしたら勉強する、という決まりを自分で作ってください。そして1週間くらい続けたら、もう習慣になり、それをするだけで集中することができます。\n\n\n以上が私がやってきたことです。だまされたと思って試しにやってみてください！"}],["$","div",null,{"className":"flex mb-1","children":[["$","svg",null,{"stroke":"currentColor","fill":"currentColor","strokeWidth":"0","viewBox":"0 0 24 24","className":"text-subPrimary 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":"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":[["$","div",null,{"className":"mb-1","children":"最近めちゃくちゃ眠いです"}],["$","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":[["$","div",null,{"className":"mb-1","children":"長時間勉強できない状態から抜け出すには"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"まず勉強をする活力の為に大事なのが睡眠です。健康的な時間に眠り、陽の光を浴びながら起きるだけでもかなり違います。具体的には22時〜23時には寝て、6時〜7時頃に起きる形で最低7時間寝ましょう。起きてから朝食をしっかり食べて軽い運動を挟むまでを習慣化します。おそらく9時頃には朝のルーティーンが終わるので、そこから勉強を始めます。\n\n　勉強のルーティーンを考える上で重要になるのは目的意識です。闇雲にテキストを何ページやる、ではなく、英語であれば志望校合格の為にどの程度の文をどのくらいの速さと精度で解かなければいけないかを把握して、その為には自分は文法の理解が甘いから何月までに文法を総振り返りする、その為には五文型をいつまでに、過去分詞をいつまでに、というように、合格を最終目標に設定した上で、そこから逆算したロードマップを考えましょう。ダラダラやってしまう原因はなんとなくまだ時間がある気がすることだと思います。実際のところ、やらなければいけない事を分解して考えると、時間はキツキツです。それを自分で可視化して把握することで強い目的意識を作ることが出来るのではないでしょうか。\n　やることを小さく分解することで、気休めではありますがそれぞれを完成させる度に達成感を得ることが出来ます。志望校合格という少し遠い目標に向かってこれで正しいのかな、というような不安を持ちながら勉強をするよりは嫌にならないのではないでしょうか。志望校合格をお祈りしています。"}],["$","div",null,{"className":"flex 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