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1c: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:T1140,お疲れ様です。

同じ悩みを抱えていました。辛いですよね。

勉強したい気持ちに体力がついていかない、追い詰められて思い通りに成果が出ない、周りからのプレッシャーに加えて自分が自分にプレッシャーをかけてしまう…
受験生は自分が思っている以上にストレスに晒されている状態です。

当然睡眠の質は下がってしまいますし、寝ても起きても勉強というのは心にも悪いです。

私は寝ない方法を考えるというよりは、ストレスを緩和して夜よく眠れるようにすることで眠気に対処していました。

以下に具体的な方法をお伝えします。

・自習室ではこまめに栄養を補給する

お昼がゼリーだけというのは少し寂しいです。
実は人体で一番カロリーを消費するのは脳です。朝から勉強して疲弊した脳にはカロリーをプレゼントしてあげましょう。

夕方にかけての集中力の急激な失速に対処できるだけでなく、食べることでオキシトシン(幸せホルモン)が分泌されます。まさしくストレスの緩和です。食べることはとっても大事なので、お昼はもう少し豪華にしても良いと思います。

ただし、お昼にまとめてご飯を食べると満腹中枢が刺激されて眠たくなってしまうかもしれないですね。そこでこまめな栄養補給なんです。好きなお菓子や果物をちょこちょこ口に入れながら勉強してみてください。(あまり栄養にはこだわらなくて大丈夫です。一番はメンタルケアなので。)
その変わりお昼は炭水化物をお忘れなく。
(もしも自習室が飲食禁止のタイプでしたら、バレないようにこっそりですよ。)
・あらかじめ休憩するポイントを決める

休憩も大切です。この単元が終わったら、この問題が解けたら、この解説動画を見終わったら、など自分でポイントを設定して休憩しましょう。
この休憩は好きなことをして大丈夫です。
どうやら巡回があるようなので眠ることはできなさそうですね。
体を起こしたまま瞑想してみてください。落ち着くはずです。(考え事は厳禁ですよ)

・休憩とは別に、友達と話しながら知識の確認

特に理科や社会、英語といった知識の詰め込みが必要な教科はお友達の存在が大いに役に立ちます。一緒に勉強するというよりは、人と話すことで知識の定着を図ります。単語クイズ、歴史の記述問題の一問一答、用語の口頭試問など、眠くなりませんよね。一日に一時間ほどこの時間を作れるのが理想です。
人と話すというのは驚くほどストレスを和らげる効果があるんですよ。

・チューターや塾のスタッフと積極的に話す

彼らは味方につけるべき人間です。
少しとっつきにくい先輩方ですが、大学入試のことはよく知っている人たちです。大学でのあれこれを質問してみてください。きっと喜んでお話してくれます。
勉強に関係ないだろと思いましたか？
たしかに勉強に直接は関係ないでしょう。ただ、これこそまさに低ストレスで勉強に向き合うことができる環境を整えることです。
間接的にプラスです。

・志望大学のサークルについて調べる

大学での生活を夢に見てしばし現実逃避しましょう。志望校を決めたときの前向きな気持ちを取り戻すのです。自然と自分を奮い立たせることができます。
これは対処療法としても有効で、眠たくなってきたなと自覚したタイミングで自習室から抜けて、大学のことを調べるといいです。わくわくしますよ。


最後に、どうしても眠くなってしまったときの対処をお伝えします。

🔵一瞬立ち上がる
少し恥ずかしいかもしれませんが。
🔵勉強する教科を変えて切り替える
非常に有効です。

長々とお付き合いいただきありがとうございます。なにかしら役にたてば幸いです。2:["$","main",null,{"className":"px-4 pt-4 pb-4","children":["$","div",null,{"className":"max-w-3xl mx-auto w-full","children":[["$","div",null,{"className":"mb-8","children":["$","$L7",null,{"href":"https://unilink-app.onelink.me/isbO/h6xeh63x?advice=cAghMGoBTqPwDZPuwpSM","target":"_blank","children":["$","$L8",null,{"src":"/images/web_to_app_banner.jpg","width":3660,"height":1500,"sizes":"100vw","style":{"width":"100%","height":"auto"},"alt":"UniLink WebToAppバナー画像","className":"mb-4 rounded"}]}]}],["$","h1",null,{"className":"text-xl font-semibold mb-2","children":"コンディション"}],["$","div",null,{"className":"flex justify-between mb-4","children":[["$","div",null,{"className":"text-left text-xs text-caption","children":["クリップ(",18,") コメント(",1,")"]}],["$","div",null,{"className":"text-right text-xs text-caption","children":"4/18 11:07"}]]}],["$","div",null,{"className":"coach-mark 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mb-4","children":[["$","div","advice-part-0",{"children":[null,"まず食事について僕は模試や試験本番の時、休み時間は昼休みを含めおにぎり一個やカロリーメイトなど軽食程度に抑えたりしていました。やはり満腹の状態でいるとどんなに意志が強くても眠気が襲ってきます。それよりはむしろ軽くお腹が空いていた方が、僕はかえって集中しやすかったので是非一度空腹の状態で勉強してみてください。そっちの方が集中力は確実に高いです。\nまた昼休みにこれらをやっても心配な場合は、問題を配るまで仮眠を取るのも１つの手です。そのあと寝ぼけたり、頭が回らないことが心配になるかもしれませんが10〜20分に抑えておけばむしろ頭が冴えて高い集中力を保つことができるとともに、眠気は一切来なくなります。\nこれらはおそらく個人差があるため模試を受ける際に試してみることをオススメします。またあまりオススメはしないですが、どうしてもという時にはモンスターエナジーやレッドブルなどのエナジードリンクを飲むことも１つの手ですが、カフェインは利尿作用などデメリットもあるため最終手段として考えてください。疲れた時にはチョコを食べましょう。\n長くなりましたが勉強頑張ってください。応援しています。"]}]]}],["$","div",null,{"className":"mb-4","children":["$","$L16",null,{"adviserImageUrl":null,"adviserName":"タクヤ","adviserDepartment":"早稲田大学商学部","adviceId":"cAghMGoBTqPwDZPuwpSM","numberOfFan":3,"clipsAvg":31,"adviceRateAvg":5,"profile":"\n"}]}],["$","div",null,{"children":["$","$L7",null,{"href":"https://ck.jp.ap.valuecommerce.com/servlet/referral?sid=3364577&pid=884970531&vc_url=http%3A%2F%2Fshingakunet.com%2F%3Fvos%3Dnrmnvccp0000100","rel":"nofollow","target":"_blank","children":["$","$L8",null,{"src":"/images/document_request_banner.jpg","width":3660,"height":1500,"sizes":"100vw","style":{"width":"100%","height":"auto"},"alt":"UniLink 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mb-1","children":"はじめまして！\n私も超ロングスリーパーで、模試中に眠くなってしまうことも多かったです！\n\n私の実践していた対策をお話しますね。\n\n〈睡眠の質を上げる〉\n☆寝る30分前には画面を見ない・脳が興奮することはしない\n暗記などの確認をして、さっと布団に入りましょう。\n\n〈試験が始まる前・試験外の対策〉\n☆試験開始三時間前に起きる！\n起床から三時間経たないと脳は完全に目覚めないそうです。\n当日はしっかりと朝ご飯を食べて、朝日を浴びましょう！\nちなみに寝起きに「あーよく寝た！」とつぶやくと睡眠の質が改善するそうです。\n\n☆お弁当がある場合は、野菜から食べて、最後に白ご飯を食べる！\n血糖値の急激な上下は眠気につながります。消化を促進する野菜を先にたべて、血糖値を上げてしまう炭水化物を最後に回すと、血糖値の上下がゆるやかになります。\n\n☆試験と試験の間に外の空気を吸う・体操する！\n外に出なくても、トイレに行くために歩くだけでも眠気覚ましの効果があります！\n体操は伸びをしたり、腰回りを動かすなど簡単なものでも抜群に効果があります。\n\n〈試験中に眠くなったとき〉\n☆眠気に聞くツボを押す！\n・親指のつけ根のあたりを親指で押す。\n・こめかみをグリグリする。\n・肘を上げててのひらで両耳を塞ぐポーズを取ったときに親指が当たるあたりにある、首と頭の境目のくぼみを親指で押す。\n\n押しすぎには注意です！痛すぎない程度にね。\n\n☆息をしっかり吸い込んで深呼吸！\n酸素不足は眠気につながります。\n\n☆座り方を変える\n深い座り方→浅い座り方などをローテーションして、同じ姿勢を続けないようにしましょう。\n\nいかがでしょうか。これだけやれば眠気に勝てる気もしませんか？\n\nツボなどは素人の意見なので、web検索などで調べてみてくださいね。\n\n睡魔に負けず頑張ってください！"}],["$","div",null,{"className":"flex mb-1","children":[["$","svg",null,{"stroke":"currentColor","fill":"currentColor","strokeWidth":"0","viewBox":"0 0 24 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mb-1","children":"勉強お疲れ様です！\nまず眠くなってしまったら、10～15分ほど寝るのがいいと思います。カフェインは受験生がたくさん摂取しているイメージですが、寝たいときに眠れなくなってしまうので、あまりお勧めはできません。ちなみに私は仮眠をとるとなぜか頭が痛くなってしまうので、受験生としては少し長めに睡眠時間をとるようにしていました(8時間くらい)。睡眠時間を減らして勉強しろという先生もいるらしいですが、体調を崩しては本末転倒ですし、こんだけ寝ても意外と勉強時間は確保できるんですよ！寝不足だと勉強に集中できないので、何かしらの方法で少し寝る時間をとってみてください。\nまた、ただ集中できないときなら、勉強する場所を変えてみるのもありです。家でやるとどうしても、誰も見ていないのでだらけてしまうこともあるでしょう。自習室や学校、図書館など公共の場所で勉強すれば、みられているような気がして自然と背筋が伸びるかもしれません。\nそうはいっても質問者さんは高３ですし、これから集中力だけではやっていけないこともあるかもしれません。どんなにやる気が出なくても、手を動かさなくてはいけない日が多くなると思います。そういう時はまず1ページだけ、何の参考書でもいいので手を付けてみましょう。あまり難しくなく、なおかつ得意で好きな科目がいいと思います。勉強は流れが非常に大切です。やる気が余りでない日に、苦手で大嫌いな科目から始めると、ブルーな気持ちになってしまいます。少しずつ進めて、進んだら大げさに自分を褒めてあげてください！受験においては(受験だけではないですが)、自分の機嫌を自分で取ることは本当に大切です。90分やったら10分休憩、という風に、適度に区切りも入れてくださいね。\n少しでもお役に立てたらうれしいです。応援しています！"}],["$","div",null,{"className":"flex mb-1","children":[["$","svg",null,{"stroke":"currentColor","fill":"currentColor","strokeWidth":"0","viewBox":"0 0 24 24","className":"text-subPrimary 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"模試で眠くなる原因と眠気対策を知りたい"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"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":"勉強中の眠気対策"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"こんにちは！まるです！勉強中に眠くなるのは、睡眠不足だけが原因じゃないんです。実は「脳の使い方」や「勉強環境」にも理由があります。だから工夫次第で改善することができます。具体的な眠気対策について紹介していきますね。\n\n\t1.\t勉強法を変える\nずっと問題集を解いていると単調になって眠くなるから、\n- 読む → 書く → 声に出す\nのようにアウトプットを混ぜると頭が冴える。\n\t2.\t25分集中＋5分休憩（ポモドーロ法）\n集中が切れる前にリズムよく休むと、眠気がたまりにくい。休憩中はスマホじゃなくて、立ち上がって歩くのがポイント。\n\t3.\t体を動かす\n眠くなったら2〜3分でいいからストレッチやスクワットをしてみると血流が戻って、頭もスッキリする。\n\t4.\t勉強する環境を調整する\n部屋が暖かすぎると眠気が出やすいから、少し涼しめにしたり、机の上を明るくしたりすると集中力が持ちやすい。\n\t5.\t食事や水分に注意\nお腹いっぱいの後や甘い物を食べすぎた後は眠くなりやすいから、勉強前は腹八分目、こまめな水分補給を意識するといい。\n\n最後に。眠くなるのは「集中しよう」と頑張ってる証拠でもあります。工夫次第でコントロールできるので、焦らず自分に合った方法を試していきましょう！頑張ってください！！"}],["$","div",null,{"className":"flex mb-1","children":[["$","svg",null,{"stroke":"currentColor","fill":"currentColor","strokeWidth":"0","viewBox":"0 0 24 24","className":"text-subPrimary 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"午後の集中力が出ない"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"まず気になったのは、何時に寝ているのでしょうか？\n早寝早起きで勉強している場合は、良いのですが、睡眠時間を削って勉強している場合は、体調を崩しやすくなったり、勉強の効率が落ちていくので、オススメできません。基本的には【6】時間以上は寝ることをオススメします。\n特に、疲れが溜まっているのが原因とのことなので、睡眠時間を増やす判断が的確かと思います。\n\n次に、疲れた時にどう勉強を頑張るかについてです。\n私がとっていた手段をいくつか紹介します。\n⑴変わったところで勉強する\n⑵時間を計って演習をする\n以上2つのどちらかを使っていました。\n⑴暗記物などをやらなければいけない時は、そこそこ人通りはあるが勉強する場所ではない学校スペースで勉強していました。（多目的スペースのような場所でやっていました。）もし異常な場所で勉強をしていれば、他人から見たら、受験生だし勉強頑張ってるなぁと思われますが、寝てたら本当に変人だと思われます。そのリスクを自分に与えて、無理矢理勉強させていました。\n⑵演習系は時間を計って解くようにしていました。過去問の演習もオススメです。時間に追い立てられれば、疲れていてもやらざるを得ません。また、受験本番も緊張して、どうせ絶好調な状態では解けないから、通常の演習であれば、疲れている中でやってもいい点数を取れるようにならなければならない。と考えていました！\n\nP.S.\nお身体に気をつけて頑張ってください！応援しています！"}],["$","div",null,{"className":"flex 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