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1c:T1188,こんにちは！京大工学部所属のYutoです！ご相談いただいた「朝起きられない悪循環からの脱出方法」についてですが、これは多くの受験生が直面する問題であり、精神論だけではなかなか解決が難しいものです。しかし、いくつかの具体的なステップを踏めば、必ずこのサイクルを断ち切ることができます。

ステップ1　「夜更かしして勉強」から「朝早く起きて勉強」へ
現在の悪循環の原因は、「勉強時間を確保するために夜遅くまで起きている」という点にあります。しかし、睡眠不足の状態では脳の活動は著しく低下し、同じ時間勉強しても記憶の定着率や思考力は大きく下がってしまいます。結果として、「時間をかけたのに進んでいない」という焦りが生まれ、さらに夜更かしをしてしまうという負の循環に陥っているのです。まずはこの発想を変えましょう。「夜の勉強時間を削ってでも、朝の勉強時間を確保する」という意識改革が、脱出の第一歩です。

ステップ2　生活リズムの強制リセット
次に行うのは、生活リズムを変えることです。ポイントは「就寝時間」ではなく「起床時間」を必ず守ることです。明日から、何時に寝たとしても、必ず朝6時（あるいは7時）に起きると決めてください。スマートフォンや目覚まし時計を、手の届かない場所に置いて寝ましょう。また、起きたらすぐにカーテンを開け、5分でもいいので太陽の光を浴びてください。曇りの日でも効果はあります。これによって心と体が覚醒します。また、朝のタスクをルーティン化しましょう。顔を洗う、着替える、軽いストレッチをするなど、起きてから勉強を始めるまでの流れを決めましょう。特に、苦手な英語の勉強（単語や音読など）を朝一番のタスクに組み込むことを強くお勧めします。脳が最もフレッシュな状態で苦手科目に取り組むことで、効率が格段に上がります。そして、夜は眠くなったら寝ましょう。 最初のうちは、夜は無理に勉強しようとせず、眠くなったら潔く寝てしまいましょう。22時や23時に眠くなっても構いません。まずは、朝型の生活リズムを体に刻むことが最優先です。
最初の数日は睡眠不足で日中に猛烈な眠気に襲われるかもしれません。その際は、15〜20分程度の短い仮眠を取るのが効果的です。

ステップ3　勉強の「量」から「質」へ
「勉強時間は8-9時間しか取れていない」とありますが、これは決して短い時間ではありません。むしろ、合格した多くの先輩たちも、同程度の勉強時間で成果を出しています。問題は時間ではなく、質と集中力です。生活リズムが整ってくると、日中の眠気が減り、勉強の質が驚くほど向上すると思います。ここで、時間帯ごとの勉強すべき科目をまとめます。まず、午前中は思考力が必要な英語の長文読解、数学、現代文の演習など、頭を使う科目を配置すると良いです。午後は比較的集中力が落ちやすい時間帯なので、社会や古文漢文の暗記、英単語の復習など、インプット系の学習を中心に進めましょう。夜にはその日一日の復習や、翌日の計画を立てる時間に充てましょう。寝る1時間前からはリラックスできる暗記物に切り替えるのが理想です。

長くなりましたが、ここまで読んでくださり、ありがとうございます。今は焦る気持ちでいっぱいかもしれませんが、受験は長期戦です。一番大切なのは、心身ともに健康な状態で、学習を「継続」すること。そのためには、質の高い睡眠と規則正しい生活が不可欠です。まずはこの一週間、「朝6時起き」を徹底してみてください。そこから、あなたの逆転合格への道が拓けていくはずです。自分自身の可能性を信じて、一歩一歩着実に進んでいきましょう。頑張ってください！応援しています！1d:Tcc1,こんにちは！僕も高校生の時は朝にとても弱かったです。けれども安心してください！高３の受験期に朝からやらなくてはと思っては直ぐ行動に移した結果、平日は朝5時　休日は朝7〜8時に起きれるようになりました。今回はその方法について話していきたいと思います。

カフェイン過剰摂取も厳しく、運動も普段あまりしないのであれば、以下の方法が効果的だと思います。
①寝る前に何があってもスマホを見ない
②質のいい睡眠をとる
③モーニングルーティーンを確立する
④裏技
1つずつ説明していきます！

①寝る前に何があってもスマホをいじるのをやめましょう！ブルーライトがかなり睡眠の質の低下に影響しています。毎晩LINEの返信とかで見る必要があるのであれば、毎日この時間に返すっていうことを徹底することをお勧めします。僕の場合、21時にまとめて返したり、まとめてLINEを送ったりして、それ以降はスマホをおやすみモードにして、インターネットを全てきっていました(アラームはかけるためにそばには置いてありますが)

②(当てはまる人が少ないので、飛ばしても構いません) 
睡眠障害である可能性がある場合、病院に行くなり、薬局に行くなりする対策をする必要があるかもしれません。1番の原因となっているのが、口呼吸です。起床後の気分の悪さ、乾燥、喉の痛みが一気にきて、朝起きるのが辛くなってしまいます。対策としては、口にテープを貼って寝ることによってかなり改善します！
　また、部屋が汚いと埃やダニが大量発生して睡眠の質も下がることもあると思います。気分転換に部屋の掃除もしてみてはどうでしょうか。

③モーニングルーティーンを確立するのはマストです！寝る前に朝勉強の用意をして寝るようにし、朝起きて直ぐに勉強できるようにしましょう！お勧めできるのは、5秒を数えてから直ぐに行動に移すというやり方です。理由は分かりませんが、なぜか直ぐに体が動けるようになります。アメリカの大学の研究で知った気がします。

④裏技というのもあれなんですが、起きて直ぐに、太陽光を浴びる　部屋の電気をつける　顔を洗う　シャワーを浴びる　外に出て少し歩く　などのことをすれば、体の交感神経が働くようになり、睡魔は結構消えます。

アラームをたくさんかければ起きれると思っていましたが、逆にストレスを感じてしまうので、あまりお勧めできません。人に協力してもらうのもとても良い対策になります。親に起こしてもらったり、友達に朝電話かけてもらう　のも全然アリだと思います。

全人に対して共通できるのは、早く寝ましょう。疲れたら寝る、それでいいです。
早めに習慣づけましょう！応援しています！2:["$","main",null,{"className":"px-4 pt-4 pb-4","children":["$","div",null,{"className":"max-w-3xl mx-auto w-full","children":[["$","div",null,{"className":"mb-8","children":["$","$L7",null,{"href":"https://unilink-app.onelink.me/isbO/h6xeh63x?advice=eWcjAqA2sokmxTD7TWFr","target":"_blank","children":["$","$L8",null,{"src":"/images/web_to_app_banner.jpg","width":3660,"height":1500,"sizes":"100vw","style":{"width":"100%","height":"auto"},"alt":"UniLink WebToAppバナー画像","className":"mb-4 rounded"}]}]}],["$","h1",null,{"className":"text-xl font-semibold mb-2","children":"朝勉について"}],["$","div",null,{"className":"flex justify-between mb-4","children":[["$","div",null,{"className":"text-left text-xs text-caption","children":["クリップ(",17,") コメント(",1,")"]}],["$","div",null,{"className":"text-right text-xs text-caption","children":"6/30 1:58"}]]}],["$","div",null,{"className":"coach-mark 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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":[["$","div","advice-part-0",{"children":[null,"初めまして。\n\n東北大学理学部のゆーすけです。\n\n僕も朝勉派でした。夜は1日の疲れがあってすぐに眠くなってしまうので課題と暗記物だけして寝ていました。\n\nでも、そうすると次の日やる気が無くなるんですよね。\n前日は「明日やろう！」って決めてたのに寝たらやる気がリセットされてる… 朝はまだ眠いし時間あるし、二度寝したい気持ちになります。\n\nでも、そこで寝てしまったら終わりです！\n眠いから寝る、時間あるから寝る だと、いつまでも勉強から逃げてばかりになってしまいます。\n時間がまだあると思っていると、すぐに受験当日になってしまいます。やるべきことはたくさんあります。直前になって焦るのではなく、今のうちから計画を立てて、受験当日を平常心で迎えられるようにしましょう。\n\nまた、眠いから寝るという考えもあまり良くないです。\nもし受験前日寝れなくて眠かったら、試験中寝ますか？ほぼ確実に落ちますね笑\nいいコンディションで迎えられるとは限らないので眠い時も集中力を保てるような練習をしておきましょう。\n\nそこで提案です！\n寝る時間と起きる時間を決めましょう。\n日によって眠い日もあれば眠くない日もあります。眠い時はちょっと踏ん張って就寝時間まで粘ってみる、眠くない時もその日は寝て次の日に備える、っていう感じでやってみるんです。\nそうすればルーティーンが確立出来ますし、試験前日何時に寝ようか迷わなくなります。\n\n朝やる気がないなら、強制的に勉強させるために朝に課題をしましょう。義務感があれば眠くても勉強するし、達成感があるのでスッキリします。\n課題をする前、つまり朝起きてすぐに前日にやった単語帳を開くのもおすすめです。1晩寝て自分が覚えられているのかをテスト形式でチェックすれば脳は起きます。\nその日の予習をするのもいいでしょう。授業で復習ができるので記憶の定着がはかれます。\n\n結局何をするにしても朝勉はいいことだらけです。\n早く起きて作った時間をどう使うかはあなた次第です。\n1日のスタートをいい感じで切れれば、その日中いい気分でいられるはずです。\n\n朝勉強している自分偉い！\nそんな感じでトライしてみてください\n受験期はポジティブ精神めっちゃ大事です\n\n応援してます！"]}]]}],["$","div",null,{"className":"mb-4","children":["$","$L16",null,{"adviserImageUrl":null,"adviserName":"ゆーすけ","adviserDepartment":"東北大学理学部","adviceId":"eWcjAqA2sokmxTD7TWFr","numberOfFan":15,"clipsAvg":11.736842105263158,"adviceRateAvg":4.911111111111111,"profile":"東北大3年生\n受験生時代　塾なし野球部\n文武両道目指してました！\n質問あったらいつでもどうぞ！\n\nその他の合格校\n早稲田大学 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"朝起きれない"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"目覚ましかけても二度寝しますよね。強い意志とか無駄です。自分も全く同じだったのでわかりますよ！\n\n結論から言いますと、寝て良いです。\nどうしても早く起きなければならないなら朝どうにか起きれるくらいの時間に寝ればいいんです。\n朝早く起きて、夜までずっと勉強して、また朝早く勉強。そんなの普通に考えて無理です。\n僕は自慢にはなりませんが自分が凡人以下ということをとてもよく理解しており、睡眠時間6時間で朝からやる気が出るわけがない、授業も眠らず受けれるわけがないことを分かっていました。\nなので7時間半以上は睡眠を取り、授業や昼間の自習の時間は大抵寝ませんでした。\n昼の集中力はかなり高かったと思います。\n次の日が休日の時は勉強夜集中力きれるまでしっかり勉強して、レム睡眠計算して目覚ましかければスッキリ起きれる。\nそれ以外の日は早めに寝る。こんな感じです。\n\n朝辛いのはほとんどの受験生の悩みです。\nというか大体受験生の悩みは共通してます。\n自分で考えて色々試すのもありなのでやってみてください。上のはあくまで自分がやってたことで、身体に関しては人それぞれです。\n\n心から応援しています。早稲田は確実に楽しいですよ、頑張れ！！絶対合格！！\n\nあ、役に立ったと思ったらclip嬉しい！"}],["$","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":[["$","div",null,{"className":"mb-1","children":"朝勉か夜勉か"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"こんにちは！\n\n正直朝が弱いのであれば無理に朝型にする必要はないと思います！結局受験の直前にはみんな朝型に戻すことができるので夜に勉強ができるのでなれば夜しっかり勉強して朝は学校に遅れない程度に起きるでもいいとおもいます！\n\nただ登校と下校の時をしっかり有効活用するのが受験勉強において非常に大切だとおもいます！\n登下校が電車やバスなどを利用しているならそこで是非英単語帳や古文単語帳などを持ち歩いてやるのがいいと思います！\n\nまた、夜の寝る前に暗記系をやると次の日記憶が定着するのでこちらも継続してやるとかなりの効果が出ると思います！\n\n参考になれば幸いです！！また、いつでも何か聞きたければこちらのコメントでお答えするのでお気軽にどうぞ！（答えられる範囲で答えます！）\n\nまた、UniLink パートナーのオンライン受験相談も実施しています！興味がある方はメッセージよろしくお願いします！！！"}],["$","div",null,{"className":"flex mb-1","children":[["$","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":[]}],["$","path","1",{"d":"M12 6c1.1 0 2 .9 2 2s-.9 2-2 2-2-.9-2-2 .9-2 2-2m0 10c2.7 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"寝ても寝ても眠い"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"眠くなる理由には、単に睡眠時間不足と、糖分などの栄養不足というものがよく当てはまります。まずは睡眠時間をたっぷり確保し、朝ごはんをしっかり食べてください。\n\nそして、ひとつ質問したいことがあります。毎日、眠くなるまで起きていませんか？中学生以降になるとこのような生活が当たり前になっているかもしれません。しかし、本当は眠気を感じなくても毎日決まった時間に寝ることが大切です。私も今は大学生活を送っていますが、不規則になりがちです。そのような時は眠気に関わらず、必ず寝る時間を決めてその時間になったら寝るようにしています。そうすると次の日の目覚めが良く、朝から活発に活動できるようになります。\n\nさらに、朝ごはんを食べることも重要です。朝ごはんは必要無いと思うかもしませんが、頭を使うには必ずと言っていいほど栄養がいります。そんな時に朝ごはんを食べていなければ、頭が働かずに何もすることができません。受験生になると時間の無駄や効率を気にするようになると思いますが、朝ごはんを食べないことは非常に効率の悪いことです。頭が最善の力を発揮できない中で、午前中に勉強してもあまり良い効果は期待できません。一生懸命勉強しているかもしれませんが、朝ごはんを食べずにいると朝の勉強時間を無駄にしていることになります。これほど勿体ないことはありません。ぜひ朝ごはんをしっかり食べてください。\n\n最後に、眠くなくても決まった時間に寝ること、朝ごはんを必ず食べることを意識して生活リズムを整えてください。最初は大変だとは思いますが、慣れると楽です。応援してます！"}],["$","div",null,{"className":"flex 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mb-1","children":"自分が夜型になってしまった時に朝型に戻す究極の方法を伝授します。\n\n今の生活だと6:00くらいに起きて、勉強しながら仮眠を1.5hとって24:00に寝ている状態だと思います。\n\nここから一気に超朝型に変えます。\n\n1日だけ覚悟を決める日を作りましょう。カフェインでも運動でもなんでも良いので昼寝を絶対にしない日を作ります。起きる時間はいつもより少し早めに5:30とかにしておきましょうか。\n\n5:30に起きて30分ほどは身体を起こすことに全力を尽くしてください。散歩かランニングをしながら単語や一問一答をしましょう。そこからはカフェインを取って体を起こしてください。(カフェインアレルギーには気をつけてください)\nどう頑張っても昼過ぎには死ぬほどの睡魔に陥ると思います。おそらく解説を読んでしまった瞬間には爆睡してしまうので常に頭を働かせ、問題を解くことに従事してください。全く寝ないままここまで来ることができたら夕飯を食べ、風呂を終えた1時間後くらいには気絶するように寝入ると思います。おそらく21:00〜22:00でしょうか。その時は素直に寝ましょう。\n\nこれをすると次の日4〜5時くらいに勝手に目が覚めます。それもとても楽に起きられますし、昼寝も今までよりしたい気持ちが少なくなるはずです。\n\n一日耐える根気が必要ですし、受験に向けて余裕があるようでしたらそこまでの底力は出にくいかも知れないので少しずつ習慣を変えていく方法を取るのも良いかも知れません。\n\n私の場合は夜型なので3時や4時寝になることが多いのですが、その場合は逆に一日徹夜してしまって、次の日の21時に就寝して朝型に戻しています。これをした次の日は5時くらいには目がぱっちりですね✌️それの擬似体験のようなものなので合う合わないはあると思いますがよかったら試してみてください。"}],["$","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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