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1a:I[6549,["51","static/chunks/795d4814-03346c8d233b4adb.js","212","static/chunks/212-70508e17017a12c2.js","231","static/chunks/231-5dc9f3acdba63b0c.js","54","static/chunks/54-f848f8ba1c362ca7.js","23","static/chunks/app/advice/%5Bid%5D/page-53a773e0095d4429.js"],"CommentItemName"] 1b:I[3866,["51","static/chunks/795d4814-03346c8d233b4adb.js","212","static/chunks/212-70508e17017a12c2.js","231","static/chunks/231-5dc9f3acdba63b0c.js","54","static/chunks/54-f848f8ba1c362ca7.js","23","static/chunks/app/advice/%5Bid%5D/page-53a773e0095d4429.js"],"AdOnAdviceList1"] 1c:Tb59,質問者さん、こんにちは。 めちゃくちゃ眠いですよね。 眠ってるけど眠いですよね。 勉強しても手につかないし 今日も集中できなかった自己嫌悪。 こんなんで合格できるわけないって 自分を否定してしまうこともあるかもしれません。 『勉強体力』の大切さに気づいているあなたは、えらいと思うよ！ （1）『勉強体力』とは？ 　 ・集中力 ・勉強への没頭力 ・持続力 ・習慣力 ・覚醒時間の長さ ...etc （2）睡眠のルール ▶︎何個できてますか？確認してみてね。 ・夜更かししない ・夜食を食べない ・寝る時間を決める ・就寝時スマホ電源OFF ・ベッドでスマホをいじらない ・寝る前に強い光（電気）を点けない 特に、スマホの電源OFFは大切です。 スマホがあることにより、脳はスマホを無意識のうちに「意識」し、休まらないそうです。 （3）『勉強に飽きる、怠ける』本当の理由とは？ 質問の中に、「勉強に飽きて怠けてしまう」という旨がありました。私はその一文に、勉強体力ではない問題があると思います。 なんだと思いますか？ 勉強、楽しくないんでしょ？ 違う？眠くなるのも、飽きるのも、今やっている勉強が楽しくないから。 違かったら低評価つけてくれていいからね。私が間違えてたから。ごめんね🙏 でも、『勉強が楽しくない』と少しでも思うなら、続きを読んで欲しい！ （A）勉強が楽しくない理由 ・興味がない ・危機感がない ・意味を感じない ・一方的に「聞く」授業に飽きた ・授業 / 教材のレベルが合わない 当てはまるものはあったかな？ じゃあ、どうすれば楽しくなるのかな？ 一緒に考えてみよっか。 （B）『眠るのがもったいない』勉強 ・内容が面白い ・考えたり、発言したり主体的 ・授業 / 教材のレベルがマッチ ・できたら褒めてくれる人がいる ・テスト形式で友達と競争している ...etc 勉強って、自分で楽しくしようと思えばできる！ 自分が楽しいことっていくらでもできるよね。 もう一回、勉強を楽しくしようと工夫してみて下さい。 （4）最後に 勉強体力には、""習慣的な行動"" と ""心理的な状態""があると思います。どちらか一方ではなく、どちらもあれば最強ですよ！ 質問者さんが悔いのない受験生活を送ってくれたら、嬉しいです。そのために、このアドバイスが少しでも役に立てば幸いです。 ちょっとキツいこと言ってごめんね。応援してるから、がんばれ！2:["$","main",null,{"className":"px-4 pt-4 pb-4","children":["$","div",null,{"className":"max-w-3xl mx-auto 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font-semibold","children":["この相談には",2,"件の回答があります"]}]]}],["$","div",null,{"className":"space-y-2","children":[["$","div",null,{"className":"rounded-lg border border-gray-300 px-3","children":["$","div",null,{"children":["$","$L7",null,{"href":"/advice/tB24rWsBTqPwDZPuhteZ","children":["$","div",null,{"className":"flex items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[null,["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"気持ちを切り替える方法はいくつかあります。\n今回は２つ紹介します。\n\n①運動\n人がストレスを感じるとコルチゾールというホルモンが分泌されます。\nコルチゾールは分泌されるとさらにストレスを感じるうえに、集中力・記憶力・学習能力を阻害するという性質があります。\nつまり、コルチゾールを減少させればストレスが無くなります。\n実はたった20分の有酸素運動でコルチゾールは減少します！\n20分ランニングをするだけでストレスは軽減されるのです。\nさらに有酸素運動をするとセロトニン・ドーパミン・ノルアドレナリンといった勉強に大切な脳内物質が分泌されます。\nこれらの物質は脳を活性化し、集中力・記憶力・学習能力・モチベーションを向上させます。\n特にドーパミンは人をポジティブにする脳内物質なので、たくさん分泌されれば鬱々とした気分を吹き飛ばしてくれます。\n気分が塞ぎこんだら無理やりにでも走りにいくことをおすすめします。\n\n②瞑想\n瞑想は古くから仏教の世界などで使われてきたメンタル改善法です。\n近年は科学的な検証により、不安やストレスの解消に高い効果があることが判明しています。\nさらに集中力や記憶力へのメリットもわかってきています。\n\nやり方は簡単です\nⅰ.足を組んで背筋を伸ばして座り、目線をやや下の方に向ける\nⅱ.息を吐くごとに数を数えていき、21まで数えたらまた1から数え直す\nⅲ.集中が切れそうになったら常に呼吸に意識を向け直す\nです。\nあらかじめタイマーをセットしてアラームが鳴るまで何も考えずに呼吸に集中してください。\n時間は人それぞれですが、10分間の瞑想を毎日続けるだけでメンタル改善効果があるようです。\nちなみに瞑想中に不安や心配ごとが浮かんできたら「もう1人の自分がいて、そう考えてるだけだ」とやり過ごしてください。\n\nまとめ\nストレスを軽減し、メンタルの改善をするには1日20分のランニングと10分の瞑想をしてみるのがいいと思います。\n信じるほど効果がでるという\"プラシーボ効果\"も2つの方法の効力を高めてくれます！\n科学的に効果がある方法なのでまずは信じて取り組んでみてください！"}],["$","div",null,{"className":"flex 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mb-1","children":"夜、勉強中に眠くなったなら寝た方がいいです。眠い解けなかった問題が翌朝やってみたら解けるということか結構ありました。また、昼間の勉強中に眠くなったときは、1回席を立って顔を洗うなどするか、思い切って寝てしまっても良いと思います。受験生であっても人間ですから、どうしても三大欲求は生まれます。真面目な話、性欲や食欲についても、我慢しながら勉強するくらいなら解消した方がいいと思います。\nもっと言えば、スマホやゲームについても無理に我慢してストレスが溜まるぐらいなら適度にやる分には構わないと思います。僕も受験期に、(ゲームはもともとしませんが)スマホは普通にいじってましたが、第一志望に合格できました。その代わり、勉強するときは時間を決めて、その時間内だけは集中してやって下さい。2時間も3時間も集中するのは無理ですから、20分でも30分でも構いません。例えば、数学だったら、大問一問にかける時間を決めて、その時間内だけは集中してとくようにするとか、工夫してみて下さい。短い時間の集中の積み重ねが大きな成果となります。余計なことを長々と失礼しました。\n頑張ってください"}],["$","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"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"こんにちは！\nいくつか対処法を書いておきます。\n\n仮眠\n眠くなったら15分ほど仮眠をとりましょう。15分の仮眠でしたら割とスッキリしますよ。眠い時の勉強が1番勉強の質が悪い状態ですからね。\n\n睡眠時間を増やす\n勉強時間を稼ぐことに固執すると睡眠時間が減りかえって効率が悪くなってしまいます。眠くなる原因は睡眠不足が大きな原因なので寝る時間を増やしましょう。\n\n学校などでその日のやることリストを作る\nいざ机に向かっても何をすればいいのか分からず迷っているとあれをやろうこれをやろうと考えてしまい上手く集中できずに眠くなってしまいます。自習をし始める段階でやるべきこと(優先的にやるもの)が決まっているとゴールがあるのでそれだけは終わらせようと集中力を維持することが出来ます。\n\nやる科目や問題のレベルを変える\n苦手な問題や難問を解いてると苦手意識や消費エネルギーから眠気がやってきます。得意科目や問題のレベルを下げると集中力が回復するかも思います。また、同じ科目を解き続けても飽きがきてしまうので科目チェンジしましょう。\n\n場所を変える\n場所を変えると気分がリフレッシュされるので集中力が回復し眠気が少しとれます。リフレッシュという意味では10分程度の散歩もおすすめです。かなり一旦勉強から離れるとかなり頭がスッキリします。\n\n睡眠の質を高める\n食事は睡眠の3時間以上前にとることや風呂を出てから1時間経ってから寝ること、就寝前はスマホを触らないことで睡眠の質を高めることができ、その結果同じ睡眠時間でも質が変わると思います。コーヒーなどカフェインを含む飲み物を飲むと睡眠の質が下がりますので飲みすぎは注意です。\n\n食事はお腹いっぱい食べない\n炭水化物を多くとったり満腹になるまで食べると少し時間が経ったら眠くなります。取らなすぎも良くないので上手く調整して1日3食しっかり取りましょう。\n\n気軽でおすすめなのは仮眠と散歩です！"}],["$","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":"やる気"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"回答させていただきます。\n\n結論から言うと、昼寝はとってもまったく問題ないです。\n眠くて勉強に集中できないのであればむしろ昼寝をした方がいいくらいです。\n\nなぜ昼寝をしても問題ないかというと、眠いまま勉強しても頭に入らないのであれば、それは勉強したつもりになっているだけで、本当の意味での勉強した（知識、知恵を自分のものにする）ということになっていないからです。形だけの勉強をするくらいなら、昼寝をして本当の意味での勉強をした方が断然結果がでます。\n\n実際に自分も受験生のとき、ほぼ毎日昼寝をしてました。１回の昼寝は１５分と決めて、机で寝たり、布団で寝たりしました。多い日は１日４回くらい昼寝をしてましたよ（笑）起きた瞬間は眠いので、起きたあとに水をコップ１杯飲むようにすると目が覚めやすいのでぜひやってみてください。"}],["$","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",[["$","path","0",{"fill":"none","d":"M0 0h24v24H0V0z","children":[]}],["$","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 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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"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"こんにちは！\n\n自分も質問者さんの気持ちがすごくよくわかります。なぜなら自分も受験生の時6時間半くらいしか寝てなくて必ず午後には眠気がきてしまいました。\nそこでまず自分が考えたのは昼ごはんをあまり食べないことです。どうしてもお腹いっぱいになると眠くなってしまうので昼ごはんは炭水化物を少なめにして少し空腹ぐらいで午後も勉強するようにしてました。\nそれでも眠い時はもう逆に自分は少し寝てました。ただベッドで寝てしまうとそのあともダラダラしてしまうので机に座って10分くらい突っ伏して寝ると意外と体がスッキリします。正直自分はこうでもしないと眠気はなくなりませんでした。一番最悪なのはずっと眠気とたたかって勉強も進まずに眠いままになるということです。とにかく眠気をしっかりとった上で勉強したほうが効率が上がると思うので少しでも昼寝をしてみるといいと思います！！頑張ってください！！"}],["$","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 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"眠たくなってしまいます。"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"勉強場所が最も重要だと思います！\n私は教室で友人と一緒の空間で勉強することで、他人の目があるために、携帯などは触らず集中して勉強することができました。\nまた、飽きたら自習室へ行くなどして、勉強場所を変えていました。\nまた、過去問を解いたりするときは時間をきちんと測り、その間は携帯をオフにし、集中することができます。\n\nまた、その日やった勉強内容や時間を記録して行くことで、後でそれを振り返ると自分の自信に繋がりました😊\n\n後は、単語帳の裏に先生にメッセージを書いていただき、飽きた時によんで、自分を鼓舞していました！\n\nつらいことや誘惑がたくさんあると思いますが、応援してくれている先生や両親のため、そして何より自分のために、頑張ってください！"}],["$","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 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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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