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mb-1","children":"現役で第一志望校に合格した者です。11時に就寝して朝5時に起きるという生活を続けているとのことでしたが、その生活が自分に合っていると感じているのであればそのまま続けることが合格への近道であると考えます。しかし、ご相談いただいている通り、夜9時位に眠くなってしまうとなると睡眠不足に陥っている、もしくは睡眠の質が低い可能性が考えられます。\n\n自分は受験時代、睡眠の質にかなりこだわりを持っていて質を改善する飲み物を飲んだりアイマスクや耳栓をしながら寝たりすることで、あまり寝られなかったという現象が絶対に起きないように対策していました。良い勉強は良い眠りからだと思いますので是非取り入れてみてください。\nまた、眠くなったタイミングで寝て3時に起きるということもあるとのことですが、睡眠習慣や体の機能に問題が生じ、体調を崩してしまう可能性があると考えられるのでやめることをお勧めします。その代わりに、お昼ご飯を食べたタイミングで15分～30分程度昼寝してみてはいかがでしょうか。昼寝をすることによって午前と午後の間にきちんとした区切りをつけることができ勉強の質が上がるうえ、夜に眠くなってしまうという現象も防いできちんと自分の定めた就寝時間まで集中して勉強に取り組むことができます。\n\nそれでもどうしても眠くなってしまう場合は、日中、少しでもいいから日を浴びることを意識してみましょう。日を浴びることで体内時計が整い、きちんとした勉強習慣が確立できるうえ、勉強の合間の息抜きにもなるのでおすすめです。\n\n受験が近づいてくることで少しずつ焦りが出てきてしまう時期かとは思いますがじゅうぶんに休息をとり体調が万全な状態で勉強することが最も効率のいい勉強方法だとおもいますので無理しない程度に無理をして受験勉強がんばってください。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 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"寝てしまう…"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"正直それなら潔く寝てしまった方がいいように感じます。眠い中勉強するのも効率が悪いし、机などで寝てしまうと睡眠の質も落ちてしまうと思います。\n\nとはいえ、やはり何もせずに寝るのはちょっと不安があるかもしれません。その場合の改善策を2点ほど書いておこうと思います。\n\n１つ目は帰ってすぐ寝て、その分朝早く起きてみる。ちょっと調べてみたところ、睡眠は22時から2時がゴールデンタイムらしいので、同じ睡眠時間でも早めに寝ることに意味はあるでしょう。\n因みに私は8時間が理想のロングスリーパーで夜型だったので、朝型のメリットについてはイマイチ語れません。申し訳ないですが、詳しくは他の大学生に聞いてみて下さい。１つ私が朝型生活にしなかった理由は、目標時刻に起きられなかった時、単純に勉強時間が減るだけでなくメンタルにくるからです笑  もし朝が得意でしたら是非参考にしてみて下さい。\n\nもう一つは暗記科目に絞る、座って勉強しないようにすることです。よく言われることですが、寝る前に暗記すると効果が高いです。また暗記って机が無くても、たとえ立っててもできます。何かと並行して暗記することで睡眠時間を伸ばすのもいいですね。私は立って音読したり、歯磨きしながらプリント見たりしてました。大学の友達はドライヤーしながら英語の発音練習をしていたそうです。\n\n参考になりましたら幸いです。"}],["$","div",null,{"className":"flex mb-1","children":[["$","svg",null,{"stroke":"currentColor","fill":"currentColor","strokeWidth":"0","viewBox":"0 0 24 24","className":"text-subPrimary 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mb-1","children":"自分が夜型になってしまった時に朝型に戻す究極の方法を伝授します。\n\n今の生活だと6:00くらいに起きて、勉強しながら仮眠を1.5hとって24:00に寝ている状態だと思います。\n\nここから一気に超朝型に変えます。\n\n1日だけ覚悟を決める日を作りましょう。カフェインでも運動でもなんでも良いので昼寝を絶対にしない日を作ります。起きる時間はいつもより少し早めに5:30とかにしておきましょうか。\n\n5:30に起きて30分ほどは身体を起こすことに全力を尽くしてください。散歩かランニングをしながら単語や一問一答をしましょう。そこからはカフェインを取って体を起こしてください。(カフェインアレルギーには気をつけてください)\nどう頑張っても昼過ぎには死ぬほどの睡魔に陥ると思います。おそらく解説を読んでしまった瞬間には爆睡してしまうので常に頭を働かせ、問題を解くことに従事してください。全く寝ないままここまで来ることができたら夕飯を食べ、風呂を終えた1時間後くらいには気絶するように寝入ると思います。おそらく21:00〜22:00でしょうか。その時は素直に寝ましょう。\n\nこれをすると次の日4〜5時くらいに勝手に目が覚めます。それもとても楽に起きられますし、昼寝も今までよりしたい気持ちが少なくなるはずです。\n\n一日耐える根気が必要ですし、受験に向けて余裕があるようでしたらそこまでの底力は出にくいかも知れないので少しずつ習慣を変えていく方法を取るのも良いかも知れません。\n\n私の場合は夜型なので3時や4時寝になることが多いのですが、その場合は逆に一日徹夜してしまって、次の日の21時に就寝して朝型に戻しています。これをした次の日は5時くらいには目がぱっちりですね✌️それの擬似体験のようなものなので合う合わないはあると思いますがよかったら試してみてください。"}],["$","div",null,{"className":"flex mb-1","children":[["$","svg",null,{"stroke":"currentColor","fill":"currentColor","strokeWidth":"0","viewBox":"0 0 24 24","className":"text-subPrimary 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"家に帰ってからの睡魔"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"睡眠時間はどれくらいとっていますか？悪循環であまり寝付けていないのもあるかもしれませんが、6〜7時間は少なくとも寝た方がいいと思います。ちなみに私は受験生の時、8時間は余裕で寝ていました。これでも12時間は全然勉強できるんですよ！\n\nまず、先ほども述べたように睡眠時間を増やしてください。この時、遅寝遅起きだけはやめてください！寝坊してしまうと、どうしてもだらだらしがちです。毎日出来るだけ同じ時間に起きて寝るようにしてください。\n\nまた、昼寝をしたいなら15分くらいでタイマーをかけた方がいいです。10分前後の睡眠はその後のパフォーマンスに好影響だと医学的にも証明されていますが、2、3時間は流石に夜に影響が出ると思います。おっしゃる通り、夜に寝られないと起きているしかないので悪循環に陥ります。タイマーがなったら頑張って起きるようにしましょう。\n\nただ私は8時間寝るようになってから、昼寝が必要なくなりました。夏休み後くらいは眠くて眠くて死にそうでしたが、大丈夫になりました。なので意外と、睡眠時間をしっかりとっていた方が、コンディションはいいことも多いですよ！\n\n少しでもお役に立てたら嬉しいです。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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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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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"寝不足です。"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"まずは9時まで習い事本当にお疲れ様です。\n受験生で勉強と習い事の両立本当に大変だと思います。\n\nさて本題ですが夜あまり寝られずに昼間の授業中に寝てしまうとのことですがご自分でも気付いてらっしゃる通りあまりよろしくない状況ですね。\n受験勉強をする時間が他の人より取れないのであれば隙間時間を見つけて勉強時間を補う、学校の授業時間を他の人よりも濃密なものにするというのが時間がない人が他の人に追いつくための一般的な方法です。\n昼間寝る代わりに夜勉強すればいいと思われるかもしれませんが、やはり同じ睡眠時間でも昼に寝るのと夜に寝るのとでは疲労回復が大きく異なりいわゆる昼夜逆転に近い生活になると体調を壊しやすくなったり体がだるくなりやすいです。体調不良等が受験生にとって致命的であることは言わずもがなですのでまずは夜にしっかり寝て昼間は授業を真面目に受ける生活にしていきたいですね。\n\nとなると夜の睡眠時間は6時間程度はとりたいので全く足りていませんね。今は昼間に寝ているせいで夜寝れずにまた翌日の昼に寝てしまうという悪循環に陥っているので、なんとか夜の睡眠時間を増やしていきましょう。\n実際私も昔夜に全然寝れなくなったことがあったのですがその時はASMRと呼ばれる動画を見ることで眠れるようになりました。(今はASMRを見ないと寝れないです。笑)\n決してASMRを見ろと言っているのではなく何か睡眠環境に変化を加えてあげることで睡眠の手助けになることがあります。\nアロマなども睡眠の手助けになると聞いたことがありますね。\n後は反対に睡眠の妨げになることを避けることも大切ですね。私は寝る1時間前はスマホを触らないようにしていました。脳が覚醒してしまうためです。\n他にも睡眠前にしてはいけないことや、入眠しやすくなる方法はネットで調べればいくらでも出てくるので、まずは自分にあったものを見つけて夜の睡眠時間を増やす努力をしてみてください。努力なしで今の生活サイクルを変化させる事はできません！\n\n\n最後になりましたが習い事の方と勉強の方どちらも大変だとは思いますが後悔のないように頑張ってください。応援しております。"}],["$","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":"睡眠について"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"こんにちは！早稲田大学文化構想学部のペンギンです。\n眠くて勉強できない時期、私にもありました…。眠いけど寝たらまずいと思っていたので、自分を責めながら無理やり机に向かい続けた結果、体調を崩しました。なので無理は本当に禁物だと思います！\nまず、睡眠時間は変えないほうがいいです。朝型に変えたとのことですが、あまり早すぎると疲れてしまうと思います。確かに、朝四時に起きて勉強する心意気は大切だと思いますし、そうやって合格した人もたくさんいます。それでも合わないやり方を続けて体調を崩しては元も子もないです。自分は長めに寝ないと過ごせないと割り切って、睡眠時間を増やすのもありだと思います。\n私自身、周りの受験生に比べてかなり寝ていたと思います。休校期間が終わってからは普通に学校があったため、急いだらギリギリ間に合う５時半に起き、夜は10時過ぎくらいに寝ていました。学校がなくなった冬休みからは、６時に起きて10時に寝るという生活を送っていました。8時間睡眠ですね…笑。でもこれくらい寝ても、勉強時間は意外と確保できます！\nまるもりさんはまだ部活を続けていますか？もしもう引退しているのなら、放課後少し時間があると思います。ご飯やお風呂の後に眠くなるのなら、その前にやってしまうのがいいです。もしくは隙間時間を有効的に使うのがおすすめです。休み時間になったら友人と話す前に単語帳を開いたり、お昼を早めに食べて少し勉強したり、電車の中で何かを読んだり。大したことないように感じられるかもしれませんが、積み重ねていくとだんだん力がついてくると思います。\n眠い時は寝て、できるときに勉強するようにしましょう！少しでもお役に立てたらうれしいです！"}],["$","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":"寝てしまう。"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"眠気はなかなか抑えられなくて大変ですよね。。。\n多分みんな悩んでるのだと思います。\n\n人によってなんで眠いかとか睡眠時間とかはバラつきがあるので、私がオススメしたい方法は、目覚めが良かったりした日を細かく振り返ることです。\n\n私の場合は、24時に寝て9時ごろ起きるのが一番スッキリしてました。なので、休日はこれくらいの時間を保っていました。あとは、コーヒーを何時くらいに飲んだら目が覚めたのか、なんの科目を朝やったら眠くならずに進んだかなど、1ヶ月くらい記録をつけてみるといいです。\n\nその中で、色々と試行錯誤自分でやってみて一番良さそうなものを実践していき、違ったらまた違う方法をやるというのの繰り返しです。"}],["$","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 8s1.79 4 4 4 4-1.79 4-4-1.79-4-4-4zm0 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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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