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mb-1","children":"眠気に関して\n高二で部活後にそれだけ頑張ろうとしている姿勢だけでまず、なかなか偉いと思います。正直、強い眠気には誰も勝てません。高二であれば、寝る時はしっかり寝た方が効率的かと思います。高三になれば部活はなくなるので、その悩みは確実に解決されます。であれば高二のうちは、あまりに眠い時はしっかり1~2時間寝た方がよいでしょう。強いて言うなら、私は数学をやるのが1番眠くなりませんでした。\n求めている解答とずれているかもしれません、すみません。\n\n集中力に関して\n人間の集中力の最大は1時間もないと言われています。自習室がどんな環境であるか分からないので一概には言えませんが、とりあえず50分やったら10分休憩くらいのペースで休憩を挟むといいと思います。ずっと集中なんてどうせできないので、休憩を悪とせずに、スマホをいじってもいいし、ふらふらお散歩をしてもいいし、したいことをする時間にしてください。そうすれば意外と1日勉強してられます。休憩が多いように感じるかもしれませんが、これを1日やってれば10時間は勉強できます。受験生でもそんなもんなので高二であればかなり十分ですし、受験期でもこの方法は結構いいと思います。\n\n休日というのがどんな休日かが分かりませんが、夜ご飯の後はもう疲れているのでお風呂に入って、準備などをして、少しだけ勉強すればいいと思います。英単語を15個覚える、や数学の問題を2問解く、など自分で必ずのノルマを決めそれだけこなすようにすればそこまで苦痛ではありません。もちろん1日遊んでいた休日であれば話は多少変わりますが、部活や勉強を頑張った1日なら、夜ご飯以降はゆっくり休んでいいと思います。高二から精神的に疲れてしまっては、受験期を乗り越えられないので。\n\n\n全体的に、質問者さんの意図とずれてしまったのではないかと思うところではありますが、思ったことを書いたので参考になれば嬉しいです。"}],["$","div",null,{"className":"flex mb-1","children":[["$","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":"夜寝られません。"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"自律神経に交感神経と副交感神経があるのは聞いたことあるでしょうか？\n交感神経が優位だとアクティブな状態に、副交感神経が優位だとリラックスした状態になります。つまり、寝る時は副神経を優位にする必要があります。\n以上の観点から1つ気になった文言をお伝えします。「寝なければいけない」という言葉です。もしかして、寝る時にも寝なければ寝なければと考えていませんか？〜しなきゃと思うと緊張して交感神経が優位になっていくので入眠のためには良くないことになります。\n横になって眠れないなとなったら、電気をつけて、一旦起きてみてください。人間365日24時間起き続けることはできませんので、無理に寝なくてもいつかは眠れます。\n\nとはいえ、そんな答え求めていたわけじゃないよと思うでしょうか？\nということで、私が眠れない時にやっていること羅列してみます。もしも上手くいく物があれば採用してみてください。（自分がやっているやり方なので、科学的根拠とかはわかりません😅）\n⑴上白石萌音さんが歌っている366日を流しながらベッドに横になって、歌詞を頭の中に思い浮かべています。歌詞を具体的に頭に思い浮かべることで、色々なことを頭の中で考えてしまうことを防げます。落ち着いた曲を聞きながら歌詞を頭の中で噛み締めるといいですよ。\n⑵体の全身に力をこめてから、一気に脱力する。体の緊張を解くことができるて寝やすくなると思っています。\n⑶頭を真っ白にしながら深呼吸をして、ゆったりと眠っている自分を想像します。ゆったりとした雰囲気になれるので、落ち着けます。\n\n眠れない日にはこんなことを私はやっています！あとは、アロマなどを使っている人の話も聞きますね。\n\nまた、あまりに改善しないようであれば、病院に行って1度相談してみるといいと思います。睡眠障害に関して見てくださる病院もあるのでぜひ受診してみてはいかがでしょうか？"}],["$","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":[["$","div",null,{"className":"mb-1","children":"勉強中に寝てしまう"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"こんにちは。部活の後勉強をしようとしても気づいたら寝てしまっていたこと、僕にもありました。眠気が鬱陶しいその気持ちすごく分かります。Re さん、起きようとしていてとても偉いですね。では、如何にしたらなるべく勉強中に眠気を除くことができるのか、アドバイスをしていきます！\n\nその前にまず、高校1年生の時期というのは成長期真っ定中であって、身体が十分な睡眠を必要としているということを頭に入れておいて下さい。つまり、その年齢で勉強中に眠たくなるのはよくあることだということです。\n\n①20分仮眠をとる。\nはい、これは眠たければ眠ればいいという単純な解決策です。20分仮眠を取れば頭がスッキリして勉強に集中できるはずです。ただし気をつけて欲しいのが20分以上の仮眠は取らないで下さいということです。\n\n②部屋の温度を低くする。\n暖かければ眠くなります。少し部屋の温度を下げることで眠気が抑えられるはずです。\n\n③カフェインを取る。\nコーヒーやエナジードリンクなどに含まれるカフェインを取ると脳が活性化されて眠くなりにくくなります。ここで私がお勧めするのがカフェイン入りのガムを噛むことです。実際私はカフェインを含むガムを噛むことで眠気を抑えています。カフェイン入りのガムを噛むことはカフェインを摂取することの他に噛むことで頭を刺激することができます。\n\n④目標を定める。\n勉強は長時間やればやるほど、集中力が低下してきます。学校の授業が50分であるのもその為です。おすすめの勉強方法としては25分勉強をして、5分休むというサイクルを繰り返すものです。これならば、25分間集中して勉強に取り組むことができて効率が非常によくなります。勉強は量も大切ですが、質も同じくらい大事なのです。で、その25分間は目標を決めてやって下さい。(この25分間でここまでやるなど)目標を作ることで、集中力が上がって眠くなりにくくなります。\n\n(⑤)炭水化物を摂りすぎない。食べすぎない。\nこれは有名でご存じかと思いますが、食べたあとは血液が胃に集中して流れる為、脳に回る血液の量、すなわち酸素の量が減って眠たくなります。食べ過ぎない、これにも注意をして下さい。\n\n以上の５つを紹介させて頂きました。如何でしょうか。これらを是非実践してみて下さい。\n\nまた何か疑問などがありましたら、気軽に聞いて下さいね♪\n\nそして受験、頑張ってください！\n応援しています📣"}],["$","div",null,{"className":"flex 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"睡眠時間について"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"初めまして！\n私も最適睡眠時間は8時間程度でしたので、周りの人に勉強量では常に劣っていました。私もshotqさんと同じように睡眠時間を減らすなどいろいろ試してみましたが、結局8時間寝るのが一番効率よかったと思います。試したものと悪かった点を共有させていただきます。\n\nまず睡眠時間を減らすことですが、結局昼間に眠くなって寝てしまいます。ちょっと眠くて効率が下がる時間も多く、勉強の質も下がり、量も落ちるのであまりいい方法とは言えません。\n\n次に運動とコールドシャワーですが、適度な運動はいいと思います。例えば10分間のみ筋トレをして、軽くシャワーを浴びるなどはリフレッシュ効果やその後の集中力上昇など良い影響があると思います。しかしコールドシャワーに良い影響があるという科学的な根拠はありません。実際私の友人が某youtuberに影響されてコールドシャワーを行いましたが、効果がないどころか風邪をひいて１週間寝込んでいました。こちらもあまり良い方法とは言えません\n\nこれらのことから私の受験期の学習習慣は、8時間睡眠かつ眠くなったらすぐに寝るを徹底していました。とにかく眠い状態で続けることに意味はありません。実際に私は一日8時間の勉強でしたが、効率を良くできていたので他の人よりも模試の結果、受験の結果を高めることができました。人には人にあった勉強量があるのであまり他人と比べず、自分に合った量をするのが良いかと思います。それでも周りの勉強量と比べてしまうと思います。私自身はスタプラを辞めて人の勉強時間を聞かないようにするなどの対策をしていました。自分に合ったやり方で胸を張って勉強を続けるのが良いかと思います。"}],["$","div",null,{"className":"flex 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"この時間割ありですか？"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"こんにちは！\n\nまず、他の受験生の方の質問に対する僕の一つ前の回答にも詳しく書いたのですが、睡眠時間を現時点で6時間確保されているとのことなので、これはぜひ続けていってください。\nその上で、24時間のうち、どこに睡眠の時間を持ってくるかは、人それぞれ最適解が異なると思うので、ご自身でこれが一番自分にとっていいサイクルに感じる！と思えるのなら、それを継続していただくのがいいと思いますよ！\n\nただし、普段から、試験本番のことを想定しておくという意味で言えば、もちろん試験時間は午前中に始まり夕方に終わるという、いわゆる日中に行われるわけでして、通常人は起きてから3時間ほどは頭が100％フル稼働する状態にはならないと言われていますので、12時ごろ就寝して6時ごろ起床する生活が理想なのかなとは個人的には思うところです。\n\n結局日中、授業中や勉強中に眠くなってしまって集中が続かなければ意味がないので、その辺りは自分自身でどの睡眠サイクルが自分の体にも心にも合っているのかというのを探ってみることが一番でしょう。\n\nまた、別の観点から、時間帯によって眠くならないようにやるべきことを変えてみるというのもおすすめです。\n例えば、暗記系は授業間の隙間時間、通学の電車やバスの中、寝る直前などが特に効果的でしょうし、数学はできるだけ午前中（そのため学校の日課も数学が午前中に配置されていることが多いと聞いたことがあります）がおすすめですし、また、お昼ご飯を食べた後は、眠くなりやすく、したがって、昼下がりの時間帯に暗記科目などを行うのは得策とはいえず、この時間帯は、記述系（国語、英語、または数学）などの手を動かす系の勉強を取り入れると眠くなりにくい（個人的な経験則に基づくものですが）と思います。\n\n最後に、受験勉強において最後に信じることができるのは、自分自身です。\n他人に効率が悪いと言われたとしても、自分が最も勉強に集中できるサイクルが確立されたのであれば、それに則って、合格を目指して勉強していきましょう！\n応援していますよ〜！！"}],["$","div",null,{"className":"flex 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