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mb-4","children":[["$","div","advice-part-0",{"children":[null,"自律神経に交感神経と副交感神経があるのは聞いたことあるでしょうか？\n交感神経が優位だとアクティブな状態に、副交感神経が優位だとリラックスした状態になります。つまり、寝る時は副神経を優位にする必要があります。\n以上の観点から1つ気になった文言をお伝えします。「寝なければいけない」という言葉です。もしかして、寝る時にも寝なければ寝なければと考えていませんか？〜しなきゃと思うと緊張して交感神経が優位になっていくので入眠のためには良くないことになります。\n横になって眠れないなとなったら、電気をつけて、一旦起きてみてください。人間365日24時間起き続けることはできませんので、無理に寝なくてもいつかは眠れます。\n\nとはいえ、そんな答え求めていたわけじゃないよと思うでしょうか？\nということで、私が眠れない時にやっていること羅列してみます。もしも上手くいく物があれば採用してみてください。（自分がやっているやり方なので、科学的根拠とかはわかりません😅）\n⑴上白石萌音さんが歌っている366日を流しながらベッドに横になって、歌詞を頭の中に思い浮かべています。歌詞を具体的に頭に思い浮かべることで、色々なことを頭の中で考えてしまうことを防げます。落ち着いた曲を聞きながら歌詞を頭の中で噛み締めるといいですよ。\n⑵体の全身に力をこめてから、一気に脱力する。体の緊張を解くことができるて寝やすくなると思っています。\n⑶頭を真っ白にしながら深呼吸をして、ゆったりと眠っている自分を想像します。ゆったりとした雰囲気になれるので、落ち着けます。\n\n眠れない日にはこんなことを私はやっています！あとは、アロマなどを使っている人の話も聞きますね。\n\nまた、あまりに改善しないようであれば、病院に行って1度相談してみるといいと思います。睡眠障害に関して見てくださる病院もあるのでぜひ受診してみてはいかがでしょうか？"]}]]}],null,["$","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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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💪"}],["$","div",null,{"className":"flex mb-1","children":[["$","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":[]}],["$","path","1",{"d":"M12 6c1.1 0 2 .9 2 2s-.9 2-2 2-2-.9-2-2 .9-2 2-2m0 10c2.7 0 5.8 1.29 6 2H6c.23-.72 3.31-2 6-2m0-12C9.79 4 8 5.79 8 8s1.79 4 4 4 4-1.79 4-4-1.79-4-4-4zm0 10c-2.67 0-8 1.34-8 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"どうしても眠いです"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"こんにちは。私も受験勉強をしていて、夜どうしても眠くなってしまうときも少なからずありました。そのような場合の対策について以下では論じます。参考にするか否かは質問者さんに委ねます。\n\nまず、夜になると寝てしまう、勉強時間がほぼ0というのは日中部活動などの他の活動をしているという認識進めていきます。（そうでなければ単に昼に勉強すれば時間は確保できるはずですから）高校一年生ということで、まだまだ焦る必要はありません。それでも勉強を頑張ろうという気持ちがあるのは素晴らしいことです。結論から言いますと、眠いときは迷わずに寝てください。それだけです。先程述べましたが高校一年生なのでまだ焦る必要はないですし、眠いときに無理に起きてでも勉強しようとしたとしても正直な話効率は最悪で頭になにも入りません。なので迷わずに寝てください。本気で勉強したいのであれば移動時間、休み時間、朝もっと早起きするなど色々やりようがあるはずです。前提として眠いときに勉強しようとするのは避けてください。\n\nそれでもどうしても眠気を覚まして勉強したい、と考える気持ちもわかります。私もそうでした。なのでここからは強引な手法で眠いときにどのように勉強するかを述べていきます。いくつかあるのですが、まずはベタな仮眠です。質問者さんは仮眠で朝まで寝てしまうとのことですが、布団で仮眠を取ろうとしていませんか？もしそうなのであればそれは起きることができないに決まっています。机に突っ伏して寝てください。（もし机に突っ伏して寝ていても朝まで寝てしまうというのであれば、相当疲れていると思うので机で寝るくらいなら布団でしっかり眠ることをおすすめします。）\n次に、顔を洗う、シャワーを浴びるなどもおすすめです。時間が経つとまた眠くなってしまうのですが即効性があるので案外おすすめです。\n\nここまで強引に眠気覚ましの方法を論じましたが、やはり一番は「眠いときは寝る」です。一番集中できるコンディションで勉強をすることが大事です。受験生になり、部活もなくなれば日中勉強をして夜早く寝るを繰り返す生活リズムで常に最高のコンディションを維持できるかと思いますが、常に「眠いときは寝る」を意識してください。\n\nここまで読んでいただきありがとうございます。まだ高校一年生なので焦る必要はないです。高校生活を楽しみつつ、それなりに勉強すればいいんです。頑張ってください！応援しています！"}],["$","div",null,{"className":"flex 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"寝てしまう"}],["$","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":"夜3時まで眠れない…センター試験までに戻すには"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"私も受験前は寝付けず困った過去があります 笑\n\n寝付けない時はら寝れないことがさらに不安になって、余計にねれなくなりますよね 笑\n\n自己流の解決法として、私は寝る前にホットミルクを飲んでいました。\n体があったまりますし、落ち着きます。\n飲んだ後は何も考えずに無心になってベッドに入るのを習慣にすると、\nホットミルクを飲む＝寝ると脳が覚えてくれる！？ようになったかはわからないですけど\n脳を騙せたと思います。\n\nまた、不安になる気持ちはみんな共通して待っているものなので、\n自分だけ不安になってしまっていると思ったりせず、\nみんな不安なんだから、不安があって当たり前だからと思うことで、すこし安心して寝れるのではないでしょうか。\n\n寝る前のホットミルク試してみて下さい。\nやけどには注意してくださいね 笑"}],["$","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",[["$","path","0",{"fill":"none","d":"M0 0h24v24H0V0z","children":[]}],["$","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":"目覚ましが聞こえない-夜型-"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"おう。任せろ。\n\n夜眠くならんのか？？\nならないなら運動。肉食う。\n運動→言わずもがな、疲れたら眠くなる\n肉→眠気を誘発するホルモン、セロトニンの元はタンパク質。タンパク質多めの食事を意識しよう。\nちょうどええな、夜ごはん食べないでサラダとタンパク質を食べればダイエットにもなるし！\n\n今寝てる時間は何時ですか？？\n1時に寝てる人がいきなり10時に寝れるわけありません。\n1時に寝てるなら、次は12:45分。次は12:30と、少しずつ体を慣らしてください。あなたはロボットではありません。\nまぁもう一つ凄いのがあるけど、それ聞きたかったらメッセージください笑\n睡眠は1.5時間のサイクルがあります。寝る時間を1.5時間感覚で考えてください。6時間、7.5時間眠るのが妥当でしょう。それに合わせて目覚ましかけると、起きやすくなるよ。\nとりあえず、早く寝れば早く起きれるのです。自然と。\n睡眠が勉強に大きく影響するのを知ってることは素晴らしいと思います！！\n細かいとこだけど、効果は絶大だから頑張れ！！！\n応援してます！！"}],["$","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",[["$","path","0",{"fill":"none","d":"M0 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"勉強中に寝てしまう"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"こんにちは。部活の後勉強をしようとしても気づいたら寝てしまっていたこと、僕にもありました。眠気が鬱陶しいその気持ちすごく分かります。Re さん、起きようとしていてとても偉いですね。では、如何にしたらなるべく勉強中に眠気を除くことができるのか、アドバイスをしていきます！\n\nその前にまず、高校1年生の時期というのは成長期真っ定中であって、身体が十分な睡眠を必要としているということを頭に入れておいて下さい。つまり、その年齢で勉強中に眠たくなるのはよくあることだということです。\n\n①20分仮眠をとる。\nはい、これは眠たければ眠ればいいという単純な解決策です。20分仮眠を取れば頭がスッキリして勉強に集中できるはずです。ただし気をつけて欲しいのが20分以上の仮眠は取らないで下さいということです。\n\n②部屋の温度を低くする。\n暖かければ眠くなります。少し部屋の温度を下げることで眠気が抑えられるはずです。\n\n③カフェインを取る。\nコーヒーやエナジードリンクなどに含まれるカフェインを取ると脳が活性化されて眠くなりにくくなります。ここで私がお勧めするのがカフェイン入りのガムを噛むことです。実際私はカフェインを含むガムを噛むことで眠気を抑えています。カフェイン入りのガムを噛むことはカフェインを摂取することの他に噛むことで頭を刺激することができます。\n\n④目標を定める。\n勉強は長時間やればやるほど、集中力が低下してきます。学校の授業が50分であるのもその為です。おすすめの勉強方法としては25分勉強をして、5分休むというサイクルを繰り返すものです。これならば、25分間集中して勉強に取り組むことができて効率が非常によくなります。勉強は量も大切ですが、質も同じくらい大事なのです。で、その25分間は目標を決めてやって下さい。(この25分間でここまでやるなど)目標を作ることで、集中力が上がって眠くなりにくくなります。\n\n(⑤)炭水化物を摂りすぎない。食べすぎない。\nこれは有名でご存じかと思いますが、食べたあとは血液が胃に集中して流れる為、脳に回る血液の量、すなわち酸素の量が減って眠たくなります。食べ過ぎない、これにも注意をして下さい。\n\n以上の５つを紹介させて頂きました。如何でしょうか。これらを是非実践してみて下さい。\n\nまた何か疑問などがありましたら、気軽に聞いて下さいね♪\n\nそして受験、頑張ってください！\n応援しています📣"}],["$","div",null,{"className":"flex 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