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1a:Tdd8,まず、質問に対して答えを簡潔に言うと、眠気と疲れがしっかり取れる分だけ睡眠時間を取ることが推奨されます！

人によって個人差はありますが、最低でも6〜7時間ぐらいの睡眠時間はとったほうが良いかと思います。

受験において適切な生活リズムをつくることは、合格を勝ち取る上でとても大切な要素の一つです！

眠気を感じながら長時間勉強をするくらいなら、頭がスッキリした状態で短時間勉強した方が、効率がいいと言っても過言ではないでしょう！

...と言っても、生活リズムをきちんと整えることは簡単そうに見えて案外難しいものですよね😞
不安になってついつい夜更かしをしてしまったり、はたまた朝起きられなかったり、色々な理由はあると思います


そこで、自分に合った生活リズムをつくるために必要なことをいくつかの段階に分けて私なりに紹介したいと思います✨

ステップ① 自分に必要な睡眠時間を把握しよう！

人によって、疲れを取るために必要な睡眠時間は異なります。
長く勉強をしたいからといって、睡眠時間を削ってしまうことは、学習内容を脳に定着させることの妨げになってしまったり、翌日の学習に悪影響をきたしてしまう可能性があります。
大学受験は長期戦ですから、毎日の睡眠の積み重ねが後に積み重なります。
そこでまず、自分に合った睡眠時間を見つけましょう！

ステップ②朝型？夜型？について

人によって、勉強に集中しやすい時間帯があると思います。
ここで私の失敗談を踏まえて説明していこうしようと思います。

高3春
私「家に帰ったらすぐに寝むたくなっちゃうし、早く寝て早く起きてから勉強しようかな！朝方が良いって話も聞くからね！」

計画　就寝20時〜起床3時　　計7時間

「(朝すごい集中できる！！このままいくぞ！)」
↓
↓1週間後
↓
『計画破綻』

ご覧の通り、一切長続きすることなく私の「超早起き大作戦」は幕を閉じました。

極端に生活リズムを変えてしまったことや、私は他の人の睡眠を参考にしたということが、うまく行かなかった原因ですね...

こんな失敗をしないために気をつけてほしいことは次の２つ！

・他の人の真似をしない
→人によって合う合わないは千差万別ですからね‼️

・大幅に生活リズムを変えない
→心機一転、という気持ちも十分わかりますが、私の失敗談のようにならないようにして欲しい気持ちでいっぱいです。


ステップ③ 就寝・起床時刻の固定化

これが、単純に見えて睡眠を取る上でとっても大切なことなんです。受験において健康な身体を維持することは必須事項ですが、この固定化はそれに直結します。

やり残したことがあるから、と言って就寝時刻を遅らせてしまうことなどは極力控えるようにしましょう！


以上、睡眠時間に関する説明でしたが、少しでもお役に立てれば嬉しいです☺️

効率の高い睡眠を習慣にして、合格を掴み取りましょうね！応援しています📣1b:Tc2f,京大文学部所属のvenusと申します。よろしくお願いします！

質問者さんが何時に就寝し、何時に起床し（ようとし）ていらっしゃるのかが分からないのですが、個人的見解では、受験生は最低でも6時間は睡眠時間をとってほしい…。
私の場合は、23:30就寝（覚醒状態で日をまたがない）、6:30起床でした。本当はもっと寝ても良いと思うくらいですが、1日の長さの都合上これに落ち着きました。

高校生は、学校が定刻に始まるため、起床時刻を遅らせることは出来ないし、入試も朝起きれないと戦えません。よって、睡眠時間を確保するには、就寝時刻を前に持ってくることになります。もし、質問者さんに就寝時刻が遅いなという自覚があるのであれば、習慣を変えるべきです。
睡眠の時間帯を前倒そうとしても、いきなり早く寝ても体が慣れていないので結局眠れません。じゃあどうするかというと、1回頑張って早起きする、です。気合いで1日頑張ってください。で、その夜、「これからこの時間には寝たいな」という時刻に寝る。これで、睡眠リズムのセッティング完了です。あとは習慣化すれば、理想の睡眠時間が得られます。

もう一つ、昼寝を取り入れるという方法があります。「パワーナップ」という言葉もあるように、学校の昼休みや、授業間に昼寝をすると、午後の作業効率が上がるのでおすすめです。眠れれば最高ですが、目を閉じるだけでも効果あり。10分とかで良いです。1時間は長い。

※実は、哺乳類は元々夜行性なので、人間が昼間眠くなるのは不思議ではないんです。「昼食後の4限目は猛烈に眠かったのに、6限目はあんまり眠くないな」って経験ないですか？6限目くらいの時間には、夜行性が発揮され始めるからかもしれません。
京大で聴いた講義を都市伝説風に改変。先生すみません。

ただ、昼寝の弱点は、夜眠くならないことです。結果朝眠くなる、とちょっと困ります。
これは合う人合わない人という問題です。

こんな感じで、睡眠について語ってみました。夜型の人がいるのも事実で、そういう方は、夜中に勉強するのでも全然良いとは思うのですが、受験（なんなら社会自体）は朝型に有利に作られているので、ぜひ朝型になれるよう努力してください。
受験生にとって睡眠は重要です。健康を考えてもそうだし、記憶を作るのも睡眠です。

質問者さんも、良い睡眠をとって良い受験生活をお過ごしください。模試でも芳しい判定をとっていらっしゃるみたいなので、だからこそ本番、体調不良とかなったらもったいなさすぎます。
健闘を祈っています！2:["$","main",null,{"className":"px-4 pt-4 pb-4","children":["$","div",null,{"className":"max-w-3xl mx-auto w-full","children":[["$","div",null,{"className":"mb-8","children":["$","$L7",null,{"href":"https://unilink-app.onelink.me/isbO/h6xeh63x?advice=eh6iRnI0l6lhAnwN","target":"_blank","children":["$","$L8",null,{"src":"/images/web_to_app_banner.jpg","width":3660,"height":1500,"sizes":"100vw","style":{"width":"100%","height":"auto"},"alt":"UniLink WebToAppバナー画像","className":"mb-4 rounded"}]}]}],["$","h1",null,{"className":"text-xl font-semibold mb-2","children":"夜型の弊害"}],["$","div",null,{"className":"flex justify-between mb-4","children":[["$","div",null,{"className":"text-left text-xs text-caption","children":["クリップ(",8,") コメント(",0,")"]}],["$","div",null,{"className":"text-right text-xs text-caption","children":"11/14 5:31"}]]}],["$","div",null,{"className":"coach-mark 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"夜型から朝型に"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"朝型でした。僕は一年浪人していたのですが、予備校と電車では勉強をし、家ではのんびりする、とけじめをつけていました。(気になる問題があるときは家でも解いちゃいましたけど。)なので、朝7時から9時は電車でできる勉強を、朝9時から夜9時まで授業や自習、夜9時から夜11時まで電車でできる勉強、というサイクルでやってました。\n\nもともと夜型気味だったのですが、受験勉強に関しては朝型をオススメしときます。勉強に集中できる時間帯は人にもよるのでしょうが、それとは無関係に入試は朝から始まるところばかりだと思います。普段朝から集中できるよう、勉強できるようにしとかないと急にしろと言われてもできないところがあると思います。普段と同じような時間帯に入試を受けれる人と普段勉強しない時間帯に入試を受ける人、どちらが有利かはわかりきったことだと思います。また、夜はやはり寝るべきだと思います。規則正しい生活にするのは重要だと思います。\n朝型のデメリットは最初は辛いぐらいでしょうか。入試の日辛いよりずっとましです。\n\nちなみに僕は二次試験前は朝受験する文系科目は朝から昼に、昼受ける理系科目は昼から夜に、夜はその日もっと勉強したいことをしてました。"}],["$","div",null,{"className":"flex mb-1","children":[["$","svg",null,{"stroke":"currentColor","fill":"currentColor","strokeWidth":"0","viewBox":"0 0 24 24","className":"text-subPrimary 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"受験生にとって最適な睡眠時間とは"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"$1a"}],["$","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 4v2h16v-2c0-2.66-5.33-4-8-4z","children":[]}]]],"style":{"color":"$undefined"},"height":16,"width":16,"xmlns":"http://www.w3.org/2000/svg"}],["$","div",null,{"className":"text-xs","children":["九州大学工学部"," ","nano_ges"]}]]}],["$","div",null,{"className":"flex 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"📍生活リズムの整え方📍夜型になってしまって困っています"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"こんばんは！\n毎日7時間以上寝ることは素晴らしいです。\n\n私も7時間寝ることを目標にしていましたが、結局6時間睡眠が多くなっていました…。\n\nもちもちさんと同じく、私も本当に朝が苦手です。朝早く起きようとしても全然起きれず、起きれたとしても勉強は捗りませんでした。\nただ、おっしゃる通り本番の朝は早いです。\nそこで私は、本番2週間前までは今まで通り夜型で、2週間を切ったら22:00に寝て5:00に起きるようにしました。22:00とは極端な、と思うかもしれませんが、意外と極端な方が朝に起きれました。また、私はいつでも眠かったので、22:00でも始めた時から寝ることができましたが、もし22:00に寝れなくても、段々慣れていきますので、1週間前までには寝れるようになっていると思います。\n\n眠くならない方法について、眠くなった時に、私はよくスープや白湯を飲んでいました。\n\nまた、すっきり起きるために起きてすぐにカーテンを開け、英語の音読をするようにしていました。\n\nただどうしても眠くなってしまうので、授業がなくなってからは、毎日15分から30分ほど昼寝をしていました。\n\nこの頃の1日のスケジュールとしては、\n・朝起きてすぐに英語の音読\n・朝食や朝の支度\n・過去問解く\n・昼食\n・昼寝\n・解いた過去問の復習\n・夕食\n・すでにやったことのある問題集の確認(復習)\n・風呂\n・暗記物の勉強\n・寝る支度\n・古文単語or英単語\n・明日やることを付箋に書く\n・就寝\n\nという感じでした。\n日曜日には1週間に最低でもやりたいことを書き出し、それをみながら毎夜やることを付箋に書く、というやり方は効果的だったかと思います。(終わるまで寝れないようにするか、次の日がそこまでハードでなければ次の日にまわすかをはっきり決めることができたので)\nただここで、やりたいことを全て書くのではなく、最低限やらなければいけないことを書くのがポイントです。そうすれば毎日達成感を感じることができると思います。\n\n長くなりましたが以上です。\nありきたりな話になってしまったかもしれませんが、何がお役に立てれば幸いです。\n\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","children":[["$","div",null,{"className":"mb-1","children":"朝型、夜型"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"慶應経済のものです。\n\n僕の考えですと、単純に睡眠時間が足りないのではないかな？と思います。不公平ではありますが人間5時間も眠らなくてもはつらつとして活動できる人と7時間は眠らなくてはいけない人がいます。僕も受験生時代勉強時間を増やしたくて早起きを心がけましたが、僕自身が先ほど述べた後者の人間でしたので、素直に睡眠を優先しました。理由としては無理に早起きをしても眠気で集中力が阻害されてしまうからです。もしあなたも後者であるのなら無理をしないことをオススメします。\n\nあと、もう１つの解決策？として昼寝があります。勉強してるのに昼寝なんて！と思うかもしれませんが、昼寝はかなり利点が大きいです。\nまずもちろんのことですが眠気がなくなる。眠気がなくなるので集中力が上がります。次に記憶の定着が良くなる。記憶は睡眠中に脳内で処理されるので、暗記系(単語や歴史など)の勉強→昼寝→復習といった形で勉強するとかなり定着が良くなります。最後に昼寝30分は夜の2時間分の睡眠に匹敵する。これは持論なので確証はありませんが、昼寝をすると翌朝に夜2時間分長く寝たかのような清々しさがあります。大きなものは以上の３つですがそれ以外にも様々な利点がありますので昼寝をお勧めします。\n\nしかし、昼寝をする際に注意して欲しいのは30分以上は絶対に寝ないことです。人間は眠り始めてから30分後には深い睡眠に入ります。深い睡眠の最中に目が醒めると脳は眠った状態なのでとても眠いですし、寝ぼけてしまいます。ですから昼寝は30分以内を徹底してください。対策方法はカフェインを含んだものを飲むことです。コーヒーなどに含まれるカフェインは、摂取後約30分に効果が現れます。ですからコーヒーを飲む→目覚ましをセットして昼寝、とするとかなり寝覚めがいいです。\n\n眠気などの敵が多い夏休みかとは思いますが、この時期に頑張れればかなり大きく飛躍できます。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 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