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1c:Tc54,こんにちは！

朝が起きられないという悩みは、私自身もそうですし、多くの人が共感できる問題ですよね。特に冬に入って寒くなってくるとなおさら難しい...

本題に入る前に一つだけお伝えしたいのですが、そのかさんが現在、学習の習慣化ができていることと、さらに勉強したいという意欲を持っていることは本当に素晴らしいと感じました！

そんなそのかさんのお役に立てるように、最大限のアドバイスをお伝えするので、少し長いけれど最後まで読んでくれたら嬉しいです！


さて、朝起きることができない理由を考えてみましょう。
生活習慣、体の状態、メンタルの問題など、さまざまな要因が関係しているかもしれません。それらの改善に取り組むことが解決への第一歩です。

そして、もし意思の弱さが一番の原因だと感じているなら、その意思の弱さを改善することが理想的ですが、実際それは非常に難しいですよね。そんなときこそ、意思に頼りすぎず環境や習慣を工夫して、自然と起きやすい状況を作り出すことが大切です。以下は私が昔からやっていて、今も続けている工夫です！

・目覚ましの位置の工夫
→物理的に二度寝を防ぐための工夫です。例えば、目覚まし時計をベッドから遠くに置いて、起き上がって止めなければならない状況を作り出します。こうして体を動かすことは、脳を目覚めさせるプロセスになり、二度寝を防ぐことができます。

・夜のうちに次の日の身支度・準備を整える
→朝をスムーズに迎えるための方法です。例えば、服や持ち物を前日に準備しておけば、朝起きてからの行動がスムーズになるため、起きるハードルが下がります。

・朝一番にすることを決めておく
→意思に頼らずに体を動かすルーティンとなります。私の場合、起きたらまずベランダに出て深呼吸をすると決めていました。シャワーを浴びるとかも良いみたいですよ。

・朝日が差し込むようにカーテンを開けて寝る
→朝に自然光を浴びると、睡眠ホルモンであるメラトニンの分泌が抑えられ、覚醒を促すコルチゾールが分泌されます。これにより、眠気が取れ、体が目覚めに向けて準備を始めます。また、日光を浴びると、脳内のセロトニンという物質の分泌が促されます。セロトニンは「幸福ホルモン」とも呼ばれ、気分を安定させ、前向きな気持ちを保つのに役立ちます。朝の憂鬱な気分の克服にもつながるかもしれません。


確かにこの寒さの中、朝起きることは結構難しいです。だけれども、少しずつ工夫を取り入れ、頑張ってみるうちに、きっと良い変化が見られるはずです。応援しています！1d:T1253,こんにちは☺️
受験生にとって、眠気は最大の敵ですよね...わかります。私は宅浪経験はないのですが、受験生の時に夏休みを含めて半年ほどコロナで学校がなくなり、自宅で勉強していた期間があります。その際午前中に集中して勉強することにかなり悩んだ経験がありますので、参考になる点もあるかと思い、回答させていただきます。


まず大前提ですが、睡眠時間は足りていますか？人によって必要な時間は変わってきますが、十分な睡眠の時間と質を担保できていないならまずはそこを改善する方策を取るのが第一優先です。
ただここでは、十分に睡眠をとっているにもかかわらず、眠気によって勉強に集中できないという前提でお話しさせていただきますね。


ネットなどにはたくさんの眠気を飛ばす方法論がのっていますが、正直そんなんで解決してたら悩んでないわ！って感じですよね（笑）ここでは私が実際に行っていた、実効性のある方法３つを紹介しますね。

①頭を使う演習をする
②無理やり外に出る
③そもそも朝は勉強しない


①頭を使う演習をする

おそらく眠くなるということは、暗記物をやっていたりなんとなく文章を読んだりと、あまり頭を使う勉強をできていないのではないかと考えました。

なので朝いちばんから過去問演習や、頭をフル回転させなければ解くことができない問題を解くのをお勧めします。朝いちからそんなのむり！って思うかもしれませんが、実際の入試は最初の試験が英語のことが多いので、いずれはその力は必要になってくるのです。さすがに志望度が高い大学の過去問を解くときに眠くなることはないと思うので、ぜひやってみてください。

ちなみに私は夏から2か月間、朝起きてすぐにセンター試験現代文の過去問を解くというのを続けていました。苦手だったのですが、毎日根気よく頭フル回転で解いていたら、10月から共通テスト国語現代文で点数を落とすことは無くなりましたよ。

②無理やり外に出る

これは散歩をする、とかいう小手先のテクニックではなく、場所を変えて勉強するということです。

家だとすぐにベッドにダイブできてしまう環境なので、私はもう家で勉強することをあきらめ、有料自習室を借りていました。

当初はカフェに行ったりしていたのですが、席が空いていないと時間ロスができてしまったり、長時間は滞在できなかったりとデメリットが多かったです。そのため月1万円ほどの自席を確保できる自習室に通っていました！朝は7時ぐらいに起きて無心で自習室に向かってましたね。（笑）同じように努力している人たちが集まっているのも、モチベーションになっていました。

③そもそも朝は勉強しない

まったく解決策になっていないのですが、あきらめるのも手だと思います。

やはり朝に強い人と夜に強い人はいるので、自分の特性に合わせた勉強スタイルで効率よく勉強したらいいのではないかと思います。ちなみに私は、受験生の夏以降は前述のように朝から勉強していましたが、高2～高3夏までは朝の勉強はあきらめていました。

つまり、勉強は得意な夜に全振りしたのです。毎日深夜３時頃まで勉強し、3時間ほど寝て高校に登校、午前中の授業はすべて睡眠でまた午後から勉強...という絶対に真似してはいけない生活をしてました。ただなにより深夜の勉強が一番捗ったので学力向上という目的は達成していたので自分的にはOKです。ダメですがね（笑）


簡単にまとめると、
まずは睡眠を見直してみる。そこに問題がないのであれば、①勉強内容を変える②場所を変える③時間を変えるということです。自分にとって最もクリティカルな課題は何か？という視点で見てみると、解決策が見えてきやすいかもしれません。

自宅での勉強は大変ですよね。こんなこと言っている私もいまだに苦手です。応援していますので、お互い頑張りましょう。1e:Td1f,こんにちは！

朝から集中力MAXで勉強するのって難しいですよね。
特にまだこの時期は、朝寒くてなかなか布団から出られないなんてことも多いと思います。

そんな中で、朝（午前中）にしっかり勉強時間を確保するために、僕が受験生の頃から今まで実践していることを3つ紹介したいと思いますので、よければ参考にしてみてください！

①まず、前日の24時に就寝し、朝6時に起床する生活を心がけてみてください。
睡眠についての詳しい回答は、他の方の質問に対する回答で以前書いたことがあるので、よければそちらを参照してみてください。
簡潔にいうと、睡眠時間は6時間か7時間半が最も良いらしいのですが、僕の場合は7時間半だとちょっと寝過ぎた罪悪感みたいなものもあって、6時間を目安に睡眠時間を確保しています。
6時に起床するのは、人は起きてから頭が本格的に活動を開始するまでに3時間ほどかかると言われているからです。9時ごろに勉強に本腰を入れられるような時間になっています。実際の試験とかも、だいたい早くても9時ごろからしか始まらないと思うので、試験も見据えて普段から体を調えておきます。

こうすると、午前中に少なくとも3時間ほどの勉強に集中できる時間を確保できます。

その上で、
②前日の寝る前に単語をしたり、間違えた問題等をまとめたノートを見返すなど、15分程度の暗記時間を確保し、その上で、翌日朝起きてから、前日暗記した部分の記憶が定着しているか、再度復習してみましょう。
こうすることで、まず朝に数十分の勉強時間を確保できるとともに、効率的に暗記をすることができ、一石二鳥です。

③最後に、前日のうちに、翌日の午前中に絶対終わらせる勉強を書き出して机に貼っておきましょう。
ここで重要なのは、無理に詰め込みすぎず、絶対に達成可能な量にしておくことです。
こうすることで、無理なく継続することができ、また、終わった後に達成感も得られて、午後からの勉強にもつなげることができます。
具体的には、
「明日の午前中は、英語の長文問題を1題解いたあと、この前の数学の模試の大問1を復習しよう。」
などです。
特に、数学は午前中にやった方がいいらしいので、数学を中心に勉強計画を立てるといいかもしれませんね。


以上、僕も実践している午前中の勉強法3選を紹介してみました。
一番重要なことは、毎日継続することです。
春休みの時間のある時だからこそ、毎日少しずつでも勉強時間を積み重ねていけば、新学期が始まる頃にはかなりの苦手を克服することができて、自信もついた状態で新たな学年のスタートを切ることができると思います。


引き続き勉強頑張ってくださいね！
また何かありましたら遠慮なく質問してください！

応援していますよ〜！！2:["$","main",null,{"className":"px-4 pt-4 pb-4","children":["$","div",null,{"className":"max-w-3xl mx-auto w-full","children":[["$","div",null,{"className":"mb-8","children":["$","$L7",null,{"href":"https://unilink-app.onelink.me/isbO/h6xeh63x?advice=sOYS1PmdOKdoTpplHfJk","target":"_blank","children":["$","$L8",null,{"src":"/images/web_to_app_banner.jpg","width":3660,"height":1500,"sizes":"100vw","style":{"width":"100%","height":"auto"},"alt":"UniLink WebToAppバナー画像","className":"mb-4 rounded"}]}]}],["$","h1",null,{"className":"text-xl font-semibold mb-2","children":"朝、寒すぎる"}],["$","div",null,{"className":"flex justify-between mb-4","children":[["$","div",null,{"className":"text-left text-xs text-caption","children":["クリップ(",5,") コメント(",1,")"]}],["$","div",null,{"className":"text-right text-xs text-caption","children":"11/16 10:02"}]]}],["$","div",null,{"className":"coach-mark 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をこの順番にしてました\n①ストレッチに関してはベットから出てやる物ではなく、ベットの上で出来るようなストレッチを動画を見ながらやっていました！俺がやっていたのはオガトレさんの動画ですが、目が覚めるのと体の調子が整うのでとてもオススメです！なんなら布団被りながらでもできるのでスマホさえ開ければ勝ちだと思います。\n②は言わずもがな、ストレッチを終えて目が覚めて寒さに多少慣れてきたところに冷水を軽く3回ほどでいいのでバシャバシャさせて目を完璧に覚ますようにしていました。\n③これは勉強を始める時に必ず飲んでたもので体を温める最強アイテムだと思ってます。気持ちですが集中力も上がるし芯からポカポカしていいですよ。作り方も市販で売ってるミネラルウォーターであればレンチンで十分ですし試してみてはいかがでしょうか！\n起きる時間帯にもよりますがストレッチを終えたあと朝日を浴びたり時間に余裕があれば散歩をするのもいいと思います！"]}]]}],["$","div",null,{"className":"mb-4","children":["$","$L16",null,{"adviserImageUrl":null,"adviserName":"じう","adviserDepartment":"一橋大学経済学部","adviceId":"sOYS1PmdOKdoTpplHfJk","numberOfFan":0,"clipsAvg":5,"adviceRateAvg":3.3333333333333335,"profile":""}]}],["$","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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✏️✏️✏️✏️✏️✏️✏️✏️\nこんばんは、マキアヴェリです。\n\n勉強とにかく疲れますよね、しかも部活もやっていると心身共にヘトヘトになると思います。私も当時部活と塾とで割と忙しい高校生活を送っていました。そんな私がやっていたことをお伝えしますね。\n\n①起きたらすぐシャワーを浴びる\n私も寝起きがとても辛かったタイプです。とにかく目が覚めずだるい感じが続いてしまっていて、朝練など体を無理やり動かせばどうにかなりますが普通の日だともうやる気も出ない感じでした。そこで始めたのが朝シャワーです。やってみてください。パッと目が覚めます。と言うより体が覚めると言う感覚です。また、暖かいシャワーを浴びれば結構も良くなり前日の部活の疲れなどもさらに取れます。朝のルーティンとして取り入れていました。\n②チョコをひとかけら食べる\n頭が疲れた時、糖分をとると良いと聞いて始めたのがきっかけです。私はあまり普段から甘いものは食べないタイプですし部活もやっていたので、脳が疲れたなと感じた時だけ食べるようにしていました。これは条件付けのようなもので、元気が欲しい時にチョコを食べていると、だんだんチョコを食べると元気が出るようになってきました。もちろん、チョコそのものに覚醒させるような効果があるわけではありません。何か疲れた時、元気が欲しい時だけ食べるものを作ると良いのかなと思います。\n③15分睡眠\nこれはTVでやっているのを見かけたのですが、15分の睡眠は頭をスッキリさせるのにちょうど良い時間だそうです。なので、塾なので自習していて疲れた時、私はタイマーをかけ15分だけ眠るようにしていました。眠気もなくなり頭もスッキリするのでオススメです。また、本当に眠らなくても目を瞑っているだけでもある程度の効果はあるそうなので、頭を休憩させるためにも活用してみてください。\n\n以上が私が受験期に実際にしていたことです。科学的根拠のあるものかわかりませんが、実際元気が出たりスッキリすることがあったので紹介してみました。人によってこれは異なると思うので、色々試してみるといいと思います。くれぐれも休みすぎには気をつけてください。勉強応援しています！\n\n\n\n"}],["$","div",null,{"className":"flex 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2.89-3.14 5.74-7.9 10.05z","children":[]}]]],"style":{"color":"$undefined"},"height":16,"width":16,"xmlns":"http://www.w3.org/2000/svg"}],["$","div",null,{"className":"text-xs mr-2","children":1}]]}],["$","div",null,{"className":"text-xs rounded-lg border border-text px-4","children":"時間の使い方"}]]}]]}],["$","div",null,{"className":"ml-3","children":["$","div",null,{"className":"bg-caption w-20 h-20 rounded-sm overflow-hidden","children":["$","div",null,{"className":"w-full h-full 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"受験勉強中の睡魔"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":" こんにちは。私も質問者の方と同じように昼過ぎの勉強を始めるとすぐ眠くなっていました。そんなときには私も仮眠を取っていました。ですが、ただ昼寝をするだけでは起きた後に勉強を始めるのが億劫になってしまうので意識していた点が何点かあります。\n\n 1つ目は寝る直前の勉強を中途半端なところで終わらせることです。質問者の方は区切りのいいところまでやってその後に仮眠をとっていると思うのですが、これは逆効果になってしまうことが多いです。「とりあえずここまでやったから大丈夫」と、無意識のうちに勉強に対して一区切りしてしまっている可能性が高いからです。微妙なところで勉強を一旦終わらせれば、まだタスクが残ってるから完全には休憩できないなー、と考えて脳が完全にシャットダウンすることはかなり減ります。\n\n 2つ目は睡眠時間を20分未満に抑えることです。人間は一旦長時間寝てしまうと、脳を活動状態に戻すまでに膨大な労力を必要としてしまいます。その長時間の基準になるのが20分です(以前ネットで調べたことなので誤差があるかもしれません、申し訳ないです)。ですので、仮眠をとる際は18分程度に抑えることを強くおすすめします。\n\n 3つ目は寝る直前にコーヒーを飲むことです。コーヒーに含まれるカフェインは飲み始めてから30分後に効き始めます。ですので仮眠が終わって、少ししたらカフェインが効き始めるくらいの睡眠時間が前述した時間、というようになります。そうするとかなりスッキリした状態で起きれます。\n\n 最後は絶対にベッドで寝ないことです。確かに疲れている時はベッドでゆっくり寝たくなってしまうものですが、これをしてしまうと脳が完全にお休みモードに切り替わってしまいます。ですのである程度活動状態をキープするために、机の上で突っ伏して寝ることをオススメします。大体20分くらいすると腕のしびれで自然と目を覚ましますしね。笑\n\n 以上が私の仮眠法です。仮眠は効果的にできるようになれば、記憶のキャパが段違いになりますし、常に脳がクリアな状態でいることができます。受験まで残り半年ほどですが、良質な仮眠をとって最後まで走りきってください。心から応援しています！！！🔥"}],["$","div",null,{"className":"flex mb-1","children":[["$","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 0h24v24H0V0z","children":[]}],["$","path","1",{"d":"M12 6c1.1 0 2 .9 2 2s-.9 2-2 2-2-.9-2-2 .9-2 2-2m0 10c2.7 0 5.8 1.29 6 2H6c.23-.72 3.31-2 6-2m0-12C9.79 4 8 5.79 8 8s1.79 4 4 4 4-1.79 4-4-1.79-4-4-4zm0 10c-2.67 0-8 1.34-8 4v2h16v-2c0-2.66-5.33-4-8-4z","children":[]}]]],"style":{"color":"$undefined"},"height":16,"width":16,"xmlns":"http://www.w3.org/2000/svg"}],["$","div",null,{"className":"text-xs","children":["東北大学経済学部"," 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"生活習慣"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"高1ならあまり気にせず自由にやっていくほうがいいと思います。\nとにかくプレッシャーをいまはおわないように少しずつ夜型でも勉強をしましょう。\n高3夏辺りから生活習慣を意識できるといいですね。\nできるだけ早くその日の復習を終わらせて寝て、早めに起きてそれから目覚ましがてら少し数学や理科の計算問題などをやるとそのまま勉強のスイッチが入っていいと思います。\nまた、ただ漠然と早く寝るといいましたがそのために、（塾、部活等で）遅くなって帰ってきたら先にお風呂にはいることをおすすめします。これは医学的にもわかっていてお風呂後一定時間は寝付きが悪いそうです。また朝風呂も目覚ましになりいいと思います。\n一応質問に答える形として私は塾から帰ってきて10時頃だったのでそのままお風呂に入りご飯をたべ、そのまま寝てましたね（笑）受験が近づいてくると嫌でもプレッシャーで起きるようになりました。なのでいまはあまり考えずとにかく勉強の手順などに目を向けて頑張ってくださいね♪"}],["$","div",null,{"className":"flex mb-1","children":[["$","svg",null,{"stroke":"currentColor","fill":"currentColor","strokeWidth":"0","viewBox":"0 0 24 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":[["$","div",null,{"className":"mb-1","children":"眠たい時の勉強法"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"眠たい時の対処はいくつかありますのでいくつか紹介します。\n\n①部屋の中を歩きながら勉強\nまず歩きながら寝てしまう事はありませんよね笑\nしかも歩く事で血の巡りが良くなり頭が回りやすくなるそうです。ただものを書く事はできないので、単語を覚えたり音読をしたりという勉強に適していると思います。\n\n②刺激を与える\nミントの強いガムや強目の目薬、コーヒー、エナジードリンクなどいわばドーピングです笑\n一時的には頭が冴えると思います。\nさらに、軽いストレッチなども効果的です。これも血流を促し、頭が回りやすくなります。\n\n③一回寝る\n20分くらいの仮眠をとって勉強するとだいぶ眠気が飛びます。が、それ以下でもそれ以上でもダメです。仮眠は20分程度にしましょう。\n\n参考にしてみてください。\n応援しています。\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 5.8 1.29 6 2H6c.23-.72 3.31-2 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