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1a: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":[["$","div",null,{"className":"mb-8","children":["$","$L7",null,{"href":"https://unilink-app.onelink.me/isbO/h6xeh63x?advice=iVI_-4MBTqPwDZPuAfyc","target":"_blank","children":["$","$L8",null,{"src":"/images/web_to_app_banner.jpg","width":3660,"height":1500,"sizes":"100vw","style":{"width":"100%","height":"auto"},"alt":"UniLink WebToAppバナー画像","className":"mb-4 rounded"}]}]}],["$","h1",null,{"className":"text-xl font-semibold mb-2","children":"三大欲求が強すぎる"}],["$","div",null,{"className":"flex justify-between mb-4","children":[["$","div",null,{"className":"text-left text-xs text-caption","children":["クリップ(",4,") コメント(",0,")"]}],["$","div",null,{"className":"text-right text-xs text-caption","children":"10/21 15:52"}]]}],["$","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":"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":[["$","div",null,{"className":"mb-1","children":"勉強時間や集中力に波がある"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"自分が1番集中できたり安定できている時の自分の状態を知ることが大切だと思います。何時間寝た後は調子が良いのか、眠気を感じた時に寝た後の調子はどうなのか、朝ごはんを食べた方がいいのか、お腹が空いている方が集中できるのか、何を飲むと集中できるのかなど人それぞれだと思うので少し意識してみると良いと思います。(私の場合はお腹が空いていて、水分を多くとっている状態が1番集中できたので、1日に水を2Lくらい飲んで、1日二食にしていました。)\nまた、文字通り勉強以外をなくすのも有効だと思います。勉強以外に何をしてしまっているのかは人それぞれだと思いますが、スマホを触ってしまうならスマホの電源を落としたり、塾に行く時はスマホを置いていったり、私の場合はLINEを消したりしていました。\n朝に関しては、私も全く起きれない人でした。これも最初と同じで自分のことを知るのも有効かもしれません。科学的根拠は不明ですが、1.5時間周期で睡眠時間を設定すると心なしか寝起きが良かったので、それを心がけていました。また、朝起きてから何時に何をやるかを前夜に1時間分くらい決めておくと寝過ごした時に自分が失う勉強量がわかるので、焦りで起きるようになりました。他にも、好きな朝食などを用意して、起きられなかったら食べられないなど自分の欲望を制御するのも有効だと思います。\n受験勉強するうえでモチベーションはすごく大切だと思うのでしっかり自分で管理できるように、工夫してみてください！応援してます！"}],["$","div",null,{"className":"flex 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mb-1","children":"早稲田文学部のぷらんたんと申します。\n\nわたしも寝るつもりがないのについ授業中や勉強中にうとうとしてしまいました。\n\nなぜ眠気が来てしまうか、1度考えてみました。\n\nわたしの場合は\n①睡眠不足\n②授業や勉強に対して受け身になっている\n③手を動かさずに勉強している\n④わからないと思っている\n\nこの4パターンでした。\n\n①はしっかり睡眠時間を確保すること\n時間だけでなく質を高めること(同じ6時間でも0時前に寝るときとそれ以降に寝る時は眠気が違いました)\n休みの日の夜更かしをしないなど、睡眠のリズムを変えないこと、で解消されました。\n\n②は先生の話を聞いている、教科書をぼーっと眺めているなど、自分が主体的に勉強していないときに眠くなると気が付きました。\n授業も、この授業でなにを学べるか？この時間で習ったことを完全に理解する！という目標を決めると眠くなりにくくなりました。\n\n③は、②とも共通していますが、手を動かさないと眠くなるんですよね。板書も写すだけだと眠くなるので、理解しながら書く、先生の言うことをメモするなどして手を動かすことを意識していました。\n教科書を読むときもただ読むと眠くなるので、立って読んだり、音読にしたり、体を使うように心がけました。\n\n④これが1番厄介なんですが、わからないと眠くなりました。寝てしまってさらにわからなくなるという悪循環も起こりました。\n授業の場合は内容に目を通すくらいでいいので予習をするとよかったです。\n自習の場合は問題演習をうまく織り込むことでどこがわからないのかはっきりして、集中してインプットすることができました。\n\n\nまずは、自分がどんなときに眠くなってしまうのか1度考えてみるといいと思います！\n\n長文失礼致しました。\nなにか参考になれば幸いです。\n\n頑張ってください！"}],["$","div",null,{"className":"flex mb-1","children":[["$","svg",null,{"stroke":"currentColor","fill":"currentColor","strokeWidth":"0","viewBox":"0 0 24 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