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19: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":[["$","div",null,{"className":"mb-8","children":["$","$L7",null,{"href":"https://unilink-app.onelink.me/isbO/h6xeh63x?advice=g5C1AOoosNe7vpn8","target":"_blank","children":["$","$L8",null,{"src":"/images/web_to_app_banner.jpg","width":3660,"height":1500,"sizes":"100vw","style":{"width":"100%","height":"auto"},"alt":"UniLink WebToAppバナー画像","className":"mb-4 rounded"}]}]}],["$","h1",null,{"className":"text-xl font-semibold mb-2","children":"お腹がなる"}],["$","div",null,{"className":"flex justify-between mb-4","children":[["$","div",null,{"className":"text-left text-xs text-caption","children":["クリップ(",4,") コメント(",0,")"]}],["$","div",null,{"className":"text-right text-xs text-caption","children":"10/18 13:14"}]]}],["$","div",null,{"className":"coach-mark mb-4","children":"UniLink利用者の80%以上は、難関大学を志望する受験生です。これまでのデータから、偏差値の高いユーザーほど毎日UniLinkアプリを起動することが分かっています。"}],["$","div",null,{"className":"mb-4","children":["$","$L13",null,{"clientImageUrl":null,"clientUserName":"未登録ユーザー","infoString":"高3 ","adviceId":"g5C1AOoosNe7vpn8"}]}],["$","div",null,{"className":"mb-8","children":[["$","div",null,{"className":"leading-loose whitespace-pre-wrap","children":[["$","div","consultation-part-0",{"children":[null,"高校生にもなってお腹がテスト中などにめっちゃ鳴ります。自分だけなんです。朝ごはんはちゃんと食べてます。学校で食べることは無理です。どうすればいいのでしょうか？"]}]]}],["$","div",null,{"className":"pt-4","children":["$","$L14",null,{}]}],null]}],["$","h1",null,{"className":"text-xl font-semibold mb-2","children":"回答"}],["$","div",null,{"className":"mb-4","children":["$","$L15",null,{"adviserImageUrl":null,"adviserName":"myhfs1","adviserDepartment":"慶應義塾大学環境情報学部","adviceId":"g5C1AOoosNe7vpn8"}]}],["$","div",null,{"className":"coach-mark 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":[["$","div","advice-part-0",{"children":[null,"お腹が鳴ってしまうと恥ずかしいですし、集中も途切れてしまいますよね。\n腹持ちという点からバナナを食べるのはどうでしょうか？\nまた、学校でお菓子が食べられるなら、ラムネがオススメです。意外にお腹にたまりますし、ブドウ糖なので、頭の働きを助けてくれます。"]}]]}],["$","div",null,{"className":"mb-4","children":["$","$L16",null,{"adviserImageUrl":null,"adviserName":"myhfs1","adviserDepartment":"慶應義塾大学環境情報学部","adviceId":"g5C1AOoosNe7vpn8","numberOfFan":263,"clipsAvg":7.032967032967033,"adviceRateAvg":4.208333333333333,"profile":"頑張りましょう。環境情報学部、体育会に所属してます。\n塾講師で高3、高2、中3を指導していました。高3は第1志望の大学に合格しました。\n小手先のテクニックだけでなく、勉強への取り組み方や目標設定、勉強プロセスなども重視しています。\nざっくばらんに質問メッセージしてください。返信します。"}]}],["$","div",null,{"children":["$","$L7",null,{"href":"https://ck.jp.ap.valuecommerce.com/servlet/referral?sid=3364577&pid=884970531&vc_url=http%3A%2F%2Fshingakunet.com%2F%3Fvos%3Dnrmnvccp0000100","rel":"nofollow","target":"_blank","children":["$","$L8",null,{"src":"/images/document_request_banner.jpg","width":3660,"height":1500,"sizes":"100vw","style":{"width":"100%","height":"auto"},"alt":"UniLink 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line-clamp-2 mb-1","children":"集中が続いてるのに、お昼ご飯のために中断するの嫌ですよね。食べたら眠くなるし。\n僕はそう考えて、昼飯は野菜ジュースだけを飲むという生活をしていました。\n\n結論大丈夫ですよ。安心してください。\n朝と夜だけ人並みに食べてくださいね。\n\nなぜ大丈夫かというと、\n大丈夫だった人が少なくとも2人いるからです。\n1人は僕。\nもう1人は、京大工学部卒の2人組YouTuberのツッコミの方です。\n\nそのツッコミの方は、午前中の集中力を最大限生かすため、15時まで昼ご飯を食べなかったそうです。\nしかも、血糖値が上がると眠くなるので、コンビニで買った味なしのサラダ(もはやただのカット野菜)だけを食べていたそうです。\n\nで、2人とも受験期に特に問題ありませんでした。\n今も健康です。\n\nお腹が減らないってことは、体のエネルギーが足りてるってことです。\n一般的に脳の1日の消費カロリーは400kcalと言われています。\n意外と少ないですよね。\n菓子パン一個分です。\n\nなので、心配しなくて大丈夫だと思いますよー！\n\nあと、今は自習だと思いますが、授業が始まると、意外とお腹空きますよ。\nなんでなんでしょうね。\n高校の時も結構お腹空いた思い出ないですか？\n代謝が良くなるのでしょうか。\n\n何はともあれ、肉まんなんて野菜よりもエネルギーありますから大丈夫だと思いますよ。\nカロリーも300kcalありますし。"}],["$","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 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","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 6-2m0-12C9.79 4 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"コンディション"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"まず食事について僕は模試や試験本番の時、休み時間は昼休みを含めおにぎり一個やカロリーメイトなど軽食程度に抑えたりしていました。やはり満腹の状態でいるとどんなに意志が強くても眠気が襲ってきます。それよりはむしろ軽くお腹が空いていた方が、僕はかえって集中しやすかったので是非一度空腹の状態で勉強してみてください。そっちの方が集中力は確実に高いです。\nまた昼休みにこれらをやっても心配な場合は、問題を配るまで仮眠を取るのも１つの手です。そのあと寝ぼけたり、頭が回らないことが心配になるかもしれませんが10〜20分に抑えておけばむしろ頭が冴えて高い集中力を保つことができるとともに、眠気は一切来なくなります。\nこれらはおそらく個人差があるため模試を受ける際に試してみることをオススメします。またあまりオススメはしないですが、どうしてもという時にはモンスターエナジーやレッドブルなどのエナジードリンクを飲むことも１つの手ですが、カフェインは利尿作用などデメリットもあるため最終手段として考えてください。疲れた時にはチョコを食べましょう。\n長くなりましたが勉強頑張ってください。応援しています。"}],["$","div",null,{"className":"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","children":[["$","div",null,{"className":"mb-1","children":"お昼食べてからのやる気が消滅"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"はじめまして！\n私の経験上のお話をさせていただきます！\n\nまず、驚いたのがお昼を食べるまで全く休憩をとらないということ。\n\n8:30〜15:00の間に休憩もなくすごく集中されているというお話ですが、実質は多かれ少なかれ勉強のパフォーマンスが落ちていると思います。\n\n人間の集中力は、そこまで長時間継続することはできません。\n\n私の経験上、個人差がありますが少なくとも2〜3時間には1度、休憩をとった方が良いかと思いますよ。10〜15分で良いので。\n\n\nその方が、同じ勉強時間を確保しても勉強の進み具合や定着量が絶対的に増えると思います。\n\n\n\nそれから昼食をとったら少し食休みしてから勉強された方がいいかと思います。\n\n\n人間はロボットではありませんので、毎回同じパフォーマンスをすることができません。\n\n\nきちんと心身共に休めて、健やかな状態で勉強する。\n\n\n\nその意識づけは、健康管理等にもつながりますのでおすすめです！\n\n\n\n\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 0h24v24H0V0z","children":[]}],["$","path","1",{"d":"M12 6c1.1 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"家で勉強できない"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"２つ提案させて頂きます！どちらかでも参考になれば嬉しいです！\n\nひとつ目はオンライン自習室です。これはzoomか何かで知らない人と一緒に勉強するというやつです。自習室のように何人も勉強してる中で勉強するタイプもありますし、掲示板的な物で呼びかけて1対1でやるものもあります。手元しか映さないので変な心配はないです🙆あと、無料です😆それともうひとつ、スマホをカメラとして使ってるので勉強中にスマホをいじってしまうということはないですね👍\n\nふたつ目は朝勉です。朝早い時間は邪念がなくて家であってもすごい集中できると思います。学校が9時までということなので、その後帰ってご飯とかお風呂とか済ませてすぐ寝てもらって、早起きして勉強するというサイクルができればいいと思います。朝は眠いと思うので、その対策も２つ挙げておきますね。ひとつ目はガムです。目が覚めるガムみたいなのが売ってるので食べてみてください。目は覚めるし、空腹にならないし、集中力はあがるしいいことたくさんです！僕は毎日10個弱ガム噛んでたらガムを少し噛んだだけで頭痛がするようになってしまいました笑　適度に使ってください😎\nふたつ目は朝マックです。マックは24時間やってるところが多いですし、朝早くは基本空いているので勉強にはもってこいです。コーヒーでも頼んでやれば寝ることもないですし、そのまま学校に直で行ったらいいと思います👍僕は毎朝4:30に起きて30分歩いてマックいって勉強し、そのまま学校に行ってました！30分歩いてたので遠かったですが、いい散歩になってました。朝歩くのって気持ちいいですよ😙マック近くにないよ😭ってことでも直で学校行くことを考えたら定期内のどこかにある気がします！\n\nどうでしたか？何か取り入れられそうなものがあったら嬉しいです！\nまた何か聞きたいことがあったら、コメントでも個チャでも気軽に聞きてくださいね🙆"}],["$","div",null,{"className":"flex mb-1","children":[["$","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":"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":"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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