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items-center py-4","children":[["$","div",null,{"className":"flex-1 mr-3","children":[["$","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":[["$","div",null,{"className":"flex-1 mr-3","children":[["$","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 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items-center py-4","children":[["$","div",null,{"className":"flex-1 mr-3","children":[["$","div",null,{"className":"mb-1","children":"勉強しなきゃって時に眠くなってしまう😭"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"眠いのめちゃわかります！僕も勉強してるとかいつも睡魔は襲ってきました！そういう時は思い切って仮眠とります！15分くらいです！\n 僕は15分で自然に起きることはできなかったのでイヤホンをつけながら仮眠をとりタイマーをセットしてました。\n仮眠をとることに後ろめたさは感じなくて大丈夫ですよ！その方が効率がよくなるのならそうするべきです！僕も毎日眠くなるので仮眠は毎日とっていました！"}],["$","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":[["$","div",null,{"className":"flex-1 mr-3","children":[["$","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":[["$","svg",null,{"stroke":"currentColor","fill":"currentColor","strokeWidth":"0","viewBox":"0 0 24 24","className":"text-subPrimary 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0 5 0V5c0-2.21-1.79-4-4-4S7 2.79 7 5v12.5c0 3.04 2.46 5.5 5.5 5.5s5.5-2.46 5.5-5.5V6h-1.5z","children":[]}]]],"style":{"color":"$undefined"},"height":16,"width":16,"xmlns":"http://www.w3.org/2000/svg"}],["$","div",null,{"className":"text-xs mr-2","children":97}],["$","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 0h24v24H0z","children":[]}],["$","path","1",{"d":"M16.5 3c-1.74 0-3.41.81-4.5 2.09C10.91 3.81 9.24 3 7.5 3 4.42 3 2 5.42 2 8.5c0 3.78 3.4 6.86 8.55 11.54L12 21.35l1.45-1.32C18.6 15.36 22 12.28 22 8.5 22 5.42 19.58 3 16.5 3zm-4.4 15.55-.1.1-.1-.1C7.14 14.24 4 11.39 4 8.5 4 6.5 5.5 5 7.5 5c1.54 0 3.04.99 3.57 2.36h1.87C13.46 5.99 14.96 5 16.5 5c2 0 3.5 1.5 3.5 3.5 0 2.89-3.14 5.74-7.9 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items-center py-4","children":[["$","div",null,{"className":"flex-1 mr-3","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":[["$","div",null,{"className":"flex-1 mr-3","children":[["$","div",null,{"className":"mb-1","children":"昼食を食べたあと眠くなってしまう"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"ご飯食べると血糖値が上がって眠くなるんですよね。\nいたって自然なことです笑\n\n急激な血糖値の上がりを防ぐために、糖質を変えてみるのもありですね。白米から玄米にしたり。パンだけとかおにぎりだけというのはやめた方が良いです。\n某大企業では昼飯にカレーとラーメンを食べるやつは採用しないというほど。\n\n僕は朝ガッツリで昼抜いてましたね。試験本番も同様に。\n\n対策は人それぞれですね。僕は現在はお肉とサラダで血糖値の上昇を抑えています。それでも眠くなる時はパワーナップといってお昼寝します。\n\n寝てもいいと思いますよ？\n昼寝をすることでむしろ効率あがりますし。ポイントは昼寝前にカフェインを取ることですかね。模試の休憩時間でそんなに点数変わんないですし、むしろ寝て効率良く問題捌けますよ。"}],["$","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 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items-center py-4","children":[["$","div",null,{"className":"flex-1 mr-3","children":[["$","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 mr-3","children":[["$","div",null,{"className":"mb-1","children":"不安すぎて寝れない時どうするか"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"僕自身も不安で眠れない日がありましたが、無理してまで寝よう！とはしていませんでした。\n\nあまりにも眠れなければ勉強していましたし、その心持ちでいいと思います。だらだら過ごそうとするマインドよりはマシです。また、勉強をしていたら眠気が来るということもあるので、大丈夫です。\n\nまた、目をつぶっているだけでも休息の効果があると聞くので、無理して眠ろう眠ろうとせず、目を閉じて勉強の考えごとをするのもいいと思います。できるだけ、復習とか、合格したら~のようなポジティブなことを想像できると起きた時の心持ちが変わってきます。\n\nよく眠りたいというときは、以下のようなことを行っていました。\n\n・アイマスクを付けて寝てみる\n・寝る前に白湯を飲む(オススメ)\n・寝る前に深呼吸してから寝る\n\nどれも睡眠にかなり効果があったので、試してみてくたさい。\n\nこれからもっと不安になるかと思いますが、不安があるのは当然です。そして、その不安をすぐにかき消すのは難しいので、上記のような方法を用いて対処していきましょう！\n\n"}],["$","div",null,{"className":"flex mb-1","children":[["$","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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