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1c: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📣2:["$","main",null,{"className":"px-4 pt-4 pb-4","children":["$","div",null,{"className":"max-w-3xl mx-auto w-full","children":[["$","div",null,{"className":"mb-8","children":["$","$L7",null,{"href":"https://unilink-app.onelink.me/isbO/h6xeh63x?advice=mE0P6XcBTqPwDZPuEdmM","target":"_blank","children":["$","$L8",null,{"src":"/images/web_to_app_banner.jpg","width":3660,"height":1500,"sizes":"100vw","style":{"width":"100%","height":"auto"},"alt":"UniLink WebToAppバナー画像","className":"mb-4 rounded"}]}]}],["$","h1",null,{"className":"text-xl font-semibold mb-2","children":"昼食後の眠気"}],["$","div",null,{"className":"flex justify-between mb-4","children":[["$","div",null,{"className":"text-left text-xs text-caption","children":["クリップ(",11,") コメント(",1,")"]}],["$","div",null,{"className":"text-right text-xs text-caption","children":"2/28 23:33"}]]}],["$","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。"}],["$","div",null,{"className":"mb-4","children":["$","$L13",null,{"clientImageUrl":null,"clientUserName":"犬より猫派","infoString":"高2 埼玉県 慶應義塾大学商学部(66)志望","adviceId":"mE0P6XcBTqPwDZPuEdmM"}]}],["$","div",null,{"className":"mb-8","children":[["$","div",null,{"className":"leading-loose whitespace-pre-wrap","children":[["$","div","consultation-part-0",{"children":[null,"こんにちは。慶應義塾商学部を目指しています高2生です。昼食後に必ず眠くなってしまって、勉強に集中できません。ミンティアを食べる、一旦寝てみる、など色々試しましたがあまり効果がありません。平日の睡眠時間は6時間で、土日の睡眠時間は7〜8時間です。土日の勉強はもちろん、模試のときも眠くなってしまいます（緊張感がないと言われればそうです、すいません）\n\n昼食後に眠くならない、もしくは眠気を解消する方法があったら教えていただきたいです。よろしくお願いします（相談カテゴリあってなかったらすみません）"]}]]}],["$","div",null,{"className":"pt-4","children":["$","$L14",null,{}]}]]}],["$","h1",null,{"className":"text-xl font-semibold 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whitespace-pre-wrap","children":[["$","div","advice-part-0",{"children":[null,"こんにちは。以下私の考えを述べさせていただきます。参考になるところがあれば吸収してください。\n昼食後って、本当に眠いですよね。私も何度も悩んだことがあります。\nいくつもの対策を試してみたそうですが、個人的には個人個人にあった対策法があると思いますので、やはりそれをなんとか模索するしかないと思います。個人的な意見ですが、睡眠時間が少し短そうな気がしました。私の場合は、夜しっかり眠るようにすると昼間の眠気がだいぶマシになりました。もちろん、人それぞれ自分に合った睡眠時間はありますし、生活リズムのことも考えると、簡単に睡眠時間を調整することはできないかもしれませんが、もし睡眠時間の不足が原因である可能性があるならば、もう少ししっかり寝てみても良いのかもしれません。\nさて、ご飯の後に眠くなる原因は血糖値が急上昇することです。ですから、血糖値をあげにくい食べ物を食べたり、食物繊維をしっかりとったり、してみるのも少し効果があるのかもしれません。\nなにが自分にはまるかどうかは分かりません。ただ、対処法をしっかり見つけておく必要があります。昼間に眠くなってしまっては勉強の効率も落ちてしまいますし、何より模試でも眠くなってしまうのは大問題です。共通テストや入試本番にも昼食後に試験はあります。そのときにいつも通り眠くなってしまっては一大事です。そんなことにならないために、まだ時間のあるうちに色々と試行錯誤してみましょう。\nエナジードリンクやコーヒーなどのカフェインを利用するのも一つの手だと思います。私は使ったことがありませんが。ただし、あまり体に良いものでもなさそうなので、限度を持って扱ってみてください。また！カフェインには利尿作用がありますので、試験本番などは気をつけてください。試験本番に突然カフェインを取ったりすると、何が起こるか分かりませんから、普段のうちから、どの程度効果があるのか、トイレが近くなってしまうのか、など確かめておきましょう。\n私は眠い時は散歩したり、立って勉強したりしてなんとか乗り越えていました。色々方法はあると思いますので、ぜひ頑張ってください。応援しています。"]}]]}],["$","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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23:39"}]]}],["$","div",null,{"className":"text-xs whitespace-pre-wrap","children":"回答ありがとうございます...！具体的ですごくありがたいです🙇‍♀️教えていただいたことをもとに、試行錯誤していきたいと思います。これから一年頑張ります！ありがとうございました！！"}]]}]]}]]}]}],["$","h1",null,{"className":"text-xl font-semibold","children":"よく一緒に読まれている人気の回答"}],["$","div",null,{"className":"mb-8","children":["$","div",null,{"className":"divide-y","children":[["$","div",null,{"children":["$","$L7",null,{"href":"/advice/mE0P6XcBTqPwDZPuEdmM","children":["$","div",null,{"className":"flex items-center py-4","children":[["$","div",null,{"className":"flex-1 mr-3","children":[["$","div",null,{"className":"mb-1","children":"昼食後の眠気"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 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items-center py-4","children":[["$","div",null,{"className":"flex-1 mr-3","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":[]}],["$","path","1",{"d":"M12 6c1.1 0 2 .9 2 2s-.9 2-2 2-2-.9-2-2 .9-2 2-2m0 10c2.7 0 5.8 1.29 6 2H6c.23-.72 3.31-2 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items-center py-4","children":[["$","div",null,{"className":"flex-1 mr-3","children":[["$","div",null,{"className":"mb-1","children":"眠くなってしまう"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"意外と「寝過ぎ」なのかもしれません。\n\n集中力が足りていないから眠くなってしまうのであれば、沢山の対策は出来るでしょう。勉強により集中するようにコーヒーを飲んだり間食を取ったり、少し散歩したり勉強場所を変えたり、いろいろな解決策は恐らく質問者さんも試したことはあるでしょう。\n\n\n\nただ私が思うに、集中力と同じくらい、「緊張感」も必要だと思います。\n\n\n満足するくらい夜寝ているから、勉強し始めても気持ちが入らないのではないのでしょうか。\n少しだけ睡眠時間が足りないかも（完全に足りていない状況は危険ですが）という時間で毎日起きて、その分２０～３０分勉強机で昼寝を取る位でもよいと思います。その方が、勉強に対して緊張感も芽生えるのでは無いかと思います。\n\n\n少しだけ睡眠時間を削った上で、毎回の勉強に危機感や緊張感も持たせられるようにしましょう。\n参考になれば幸いです！\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":[]}],["$","path","1",{"d":"M12 6c1.1 0 2 .9 2 2s-.9 2-2 2-2-.9-2-2 .9-2 2-2m0 10c2.7 0 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items-center py-4","children":[["$","div",null,{"className":"flex-1 mr-3","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":"全く同じような経験をしたことがあるので答えさせて頂きます。\n\n模試は大切だ、絶対寝ちゃダメだ、と分かっていても眠くなってしまいますよね。私も高３初期に受けた模試で寝てしまい、自分の実力が出せなくてとても悔しい思いをしました。私は対策としてコーヒーを飲むようにしていました。カフェインの力を借りていました😅たくさん飲みすぎるのカフェイン慣れしてしまうので、模試の時だけ！と決めておくのがいいと思います。\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":[]}],["$","path","1",{"d":"M12 6c1.1 0 2 .9 2 2s-.9 2-2 2-2-.9-2-2 .9-2 2-2m0 10c2.7 0 5.8 1.29 6 2H6c.23-.72 3.31-2 6-2m0-12C9.79 4 8 5.79 8 8s1.79 4 4 4 4-1.79 4-4-1.79-4-4-4zm0 10c-2.67 0-8 1.34-8 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items-center py-4","children":[["$","div",null,{"className":"flex-1 mr-3","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":"睡眠時間は人によるところが大きいですよね。\n\nただ、注意したいのは日中のパフォーマンスを最大化できるように睡眠を設定することです。\n\n僕は受験生の頃は8時間睡眠をとっていました。7時間ベッドで寝るのと、お昼ご飯の後の30分の昼寝と、夜ご飯の後の昼寝30分で合わせて8時間です。\n\n夜型か朝型かによって就寝時間は各自調整するべきなのですが、大事なことは勉強時間を減らさないことです。極論、勉強時間が確保できるなら12時に起きたって大丈夫です。\n\n日中眠くなると勉強のパフォーマンスが下がってしまうので適宜昼寝を挟むと眠気も飛んで快適に勉強できると思います。（1時間とかの昼寝はまずいとどこかで聞いたことがあります。）\n一週間単位で色々な睡眠サイクルを試して自分に合った睡眠サイクルをまわしていってみてはどうでしょうか。\n\n眠たいけど、頑張って勉強しているあなたを応援してます。睡眠不足にならないように、眠り過ぎにならないように自分と相談しながら頑張りましょうね。"}],["$","div",null,{"className":"flex mb-1","children":[["$","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":[]}],["$","path","1",{"d":"M12 6c1.1 0 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items-center py-4","children":[["$","div",null,{"className":"flex-1 mr-3","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！"}],["$","div",null,{"className":"flex 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items-center py-4","children":[["$","div",null,{"className":"flex-1 mr-3","children":[["$","div",null,{"className":"mb-1","children":"自分の睡眠時間について"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"6時間寝ても眠い。8時間寝ても眠い。\nこれは多くの人に共通する問題だと思います。\n\nまず大前提として、睡眠時間は絶対に削らないようにしましょう。意地でも6時間は寝てください。勉強のために睡眠時間を削るなんて発想は愚の骨頂です。悪手の極みです。\n\n\n質問者様は8時間寝ても眠かったということですが、可能性としてはまず一つ、「睡眠負債が溜まっている」です。\n個人差がありますが、睡眠時間が一日7時間必要な人が毎日6時間睡眠を続けると、1週間で7時間分不足することになります。\nシビアな睡眠をとり続けた結果、何時間寝ても眠い状態になってしまった可能性があります。\n\n……しかし、私個人としてはこの「睡眠負債」はエセ科学的な側面があると思っていますし、毎日学校に通って勉強していると、さすがに睡眠負債なんか気にしていられませんよね。\n\n\nそこでもう一つの可能性を考えます。これは「低血糖」です。\n病的な低血糖でなくても、一時的にちょっと糖分が不足している状態になった結果、日中眠気に襲われてしまうのかもしれません。\nここでおすすめなのがブドウ糖です。私は眠気を感じた時に、普通にスーパーなどで売ってるお菓子のラムネ(確かほぼブドウ糖で構成されていたはずです)を何粒か食べるようにしています。プラシーボ効果なのかもしれませんが、眠気が気にならなくなります。\n\n私は生物や化学には詳しくないので、具体的な原理などはわかりませんが、実際に東大の最寄駅「本郷三丁目」の駅前のドラッグストアでは、ブドウ糖の売れ行きが他店舗よりずっと良いそうです。\n\n私も受験生時代から大学3年の今に至るまで、欠かさずに持ち歩いています。笑"}],["$","div",null,{"className":"flex 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