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1a:Tef6,一浪の末、京大工学部に合格したものです。

生徒さんの成績を見る限り、今年受験会場に辿り着き、実力さえ出せば十分戦える受験生なのだと想像します。

多分原因ってそこにもあると思っています。
本当に頑張ってきて「もしかすると、、いけるかも！」って思っていると最後の試練にぶち当たるんです。それが、成績なのか生活習慣なのか、人間関係なのかは人それぞれです。
ただここで忘れないで欲しいのは、あなた1人だけが損をしているように感じないことです。みんな何かを抱えていますきっと、だって僕も悩みありましたから。だから自分を責めないで大丈夫です。喝を入れなくても大丈夫です。

という受験生に対する想いもあるのですが、やはり実際起きれないのは焦りを生むと思いますので、起きることについても触れておきます。(実は筆者の悩みもこれでした。笑)

浪人期にしていた、冷静になるための方法(自分で考えた笑)「丁寧な場合分け」をしてみましょう。

まず、寝る時間を決めて、その時間になったら寝る。これは遅くも早くもない時間に設定(自分で決めてみましょう！)。これを前提にします。

場合分け
1、目標時間に起きれた未来だったとき
起きれたことを素直に喜ぶ。でもなんでスッと起きれたんだろう。起きれたけどなんか寝足りないなあ、でもそのあと勉強集中できた。など、睡眠と日中の頭の動き、健康状態などを分析してみる。毎日、じゃあ今日はご飯の時間少し早くしてみよ。などとなんか自分の分析ゲームしてる感覚で考える。

2.目標時間に寝坊してしまった未来だったとき
基本的に上の分析を続ける。ただ、ここで重要なのは、まず大喜びする点があって、「うわ、本番じゃなくてよかった！」でしょ。僕はそう思ってました。現役の時は寝坊でウジウジしてましたが、考え方変えました。そのマインド持った上で、「よし、次寝坊しないようにどの作戦で行こうかな」って考えるんですよ。なんか本番までにうまく行くかなーって思いながらヒヤヒヤして、でも自己分析ゲームを続けるんです。

以上が丁寧な場合分けです。正直、文字では伝わらないことあるんですけど、たぶんこの文章からたくさんのこと吸収してくれると思います。あなたなら。

最後に、起きれないときの起床目標時間の設定ですが、結構毎日起きれないなら、本来の目標時刻に寄せていけばいければよくて、目標より遅い時間ではじめはいいです。10分か20分かずつ近づけていけばいいんです。そーゆうところは焦らずゆっくり進めてみるんです。大丈夫です、1日の勉強時間が12→10時間になっても今の時期大した差はないです。それなら寝坊しちゃったー、よし集中するしかない！って割り切っていくのが精神的にも楽だと思います。

筆者ははじめからこんなポジティブシンキングはしていませんでした。初めは無理やりそう思うようにして、でも具体的な「丁寧な場合分け」をすることで、実際のところ、焦るほどヤバい状況ではない、こうすれば対策できるなど、冷静になれました。

長くなりましたが、最後まで読んでくれてありがとう。
春生徒さんが京大にくること、期待しています。1b:Tc2f,京大文学部所属のvenusと申します。よろしくお願いします！

質問者さんが何時に就寝し、何時に起床し（ようとし）ていらっしゃるのかが分からないのですが、個人的見解では、受験生は最低でも6時間は睡眠時間をとってほしい…。
私の場合は、23:30就寝（覚醒状態で日をまたがない）、6:30起床でした。本当はもっと寝ても良いと思うくらいですが、1日の長さの都合上これに落ち着きました。

高校生は、学校が定刻に始まるため、起床時刻を遅らせることは出来ないし、入試も朝起きれないと戦えません。よって、睡眠時間を確保するには、就寝時刻を前に持ってくることになります。もし、質問者さんに就寝時刻が遅いなという自覚があるのであれば、習慣を変えるべきです。
睡眠の時間帯を前倒そうとしても、いきなり早く寝ても体が慣れていないので結局眠れません。じゃあどうするかというと、1回頑張って早起きする、です。気合いで1日頑張ってください。で、その夜、「これからこの時間には寝たいな」という時刻に寝る。これで、睡眠リズムのセッティング完了です。あとは習慣化すれば、理想の睡眠時間が得られます。

もう一つ、昼寝を取り入れるという方法があります。「パワーナップ」という言葉もあるように、学校の昼休みや、授業間に昼寝をすると、午後の作業効率が上がるのでおすすめです。眠れれば最高ですが、目を閉じるだけでも効果あり。10分とかで良いです。1時間は長い。

※実は、哺乳類は元々夜行性なので、人間が昼間眠くなるのは不思議ではないんです。「昼食後の4限目は猛烈に眠かったのに、6限目はあんまり眠くないな」って経験ないですか？6限目くらいの時間には、夜行性が発揮され始めるからかもしれません。
京大で聴いた講義を都市伝説風に改変。先生すみません。

ただ、昼寝の弱点は、夜眠くならないことです。結果朝眠くなる、とちょっと困ります。
これは合う人合わない人という問題です。

こんな感じで、睡眠について語ってみました。夜型の人がいるのも事実で、そういう方は、夜中に勉強するのでも全然良いとは思うのですが、受験（なんなら社会自体）は朝型に有利に作られているので、ぜひ朝型になれるよう努力してください。
受験生にとって睡眠は重要です。健康を考えてもそうだし、記憶を作るのも睡眠です。

質問者さんも、良い睡眠をとって良い受験生活をお過ごしください。模試でも芳しい判定をとっていらっしゃるみたいなので、だからこそ本番、体調不良とかなったらもったいなさすぎます。
健闘を祈っています！2:["$","main",null,{"className":"px-4 pt-4 pb-4","children":["$","div",null,{"className":"max-w-3xl mx-auto w-full","children":[["$","div",null,{"className":"mb-8","children":["$","$L7",null,{"href":"https://unilink-app.onelink.me/isbO/h6xeh63x?advice=tlEGTn4BTqPwDZPuodYm","target":"_blank","children":["$","$L8",null,{"src":"/images/web_to_app_banner.jpg","width":3660,"height":1500,"sizes":"100vw","style":{"width":"100%","height":"auto"},"alt":"UniLink WebToAppバナー画像","className":"mb-4 rounded"}]}]}],["$","h1",null,{"className":"text-xl font-semibold mb-2","children":"直前期なのに起きれない"}],["$","div",null,{"className":"flex justify-between mb-4","children":[["$","div",null,{"className":"text-left text-xs text-caption","children":["クリップ(",5,") コメント(",0,")"]}],["$","div",null,{"className":"text-right text-xs text-caption","children":"1/12 20:22"}]]}],["$","div",null,{"className":"coach-mark 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mb-2","children":"回答"}],["$","div",null,{"className":"mb-4","children":["$","$L15",null,{"adviserImageUrl":"https://firebasestorage.googleapis.com/v0/b/unilink-48e75.appspot.com/o/images%2Fs_Oou0tJz4wTbzaJ6HpZzQAgIh9GZ2.jpg?alt=media&token=690b2ef6-c85b-45da-9920-7d340e4fc684","adviserName":"yuya","adviserDepartment":"東京工業大学物質理工学院","adviceId":"tlEGTn4BTqPwDZPuodYm"}]}],["$","div",null,{"className":"coach-mark mb-4","children":"すべての回答者は、学生証などを使用してUniLinkによって審査された東大・京大・慶應・早稲田・一橋・東工大・旧帝大のいずれかに所属する現役難関大生です。加えて、実際の回答をUniLinkが確認して一定の水準をクリアした合格者だけが登録できる仕組みとなっています。"}],["$","div",null,{"className":"mb-8","children":[["$","div",null,{"className":"leading-loose whitespace-pre-wrap mb-4","children":[["$","div","advice-part-0",{"children":[null,"もう直前期なので自分がテストを解くのに一番いいコンディションを作れる時間寝てしまうのが良いと思います。それこそ21時とかに眠りについてもいいかもしれません。\n\n朝起きられないならさらに就寝の時間を早くしたり、睡眠の質が上がるような工夫(お風呂に入る時間を調節して寝る2時間前くらいにする、ホットアイマスクをする、部屋の空気を整える\nなど)をしましょう。\n\n生活のリズムに正解はなくて人それぞれなので、本番で一番力が出るように調整してみて下さい🙆‍♂️"]}]]}],["$","div",null,{"className":"mb-4","children":["$","$L16",null,{"adviserImageUrl":"https://firebasestorage.googleapis.com/v0/b/unilink-48e75.appspot.com/o/images%2Fs_Oou0tJz4wTbzaJ6HpZzQAgIh9GZ2.jpg?alt=media&token=690b2ef6-c85b-45da-9920-7d340e4fc684","adviserName":"yuya","adviserDepartment":"東京工業大学物質理工学院","adviceId":"tlEGTn4BTqPwDZPuodYm","numberOfFan":143,"clipsAvg":11.77319587628866,"adviceRateAvg":4.7554945054945055,"profile":"【経歴】\n公立中学→私立滑り止め高校(都立落ち)→現役東工大→東工大大学院→来年度就職\n\n「受験期に無理な勉強やストレスで何度も体調を崩しました。自分のような人を減らせるように受験生の力になりたいです。」\n\n「ファン」→「メッセージ」で相談乗ります❗️\n連絡ください🙆‍♂️\n※現在指導は募集していません"}]}],["$","div",null,{"children":["$","$L7",null,{"href":"https://ck.jp.ap.valuecommerce.com/servlet/referral?sid=3364577&pid=884970531&vc_url=http%3A%2F%2Fshingakunet.com%2F%3Fvos%3Dnrmnvccp0000100","rel":"nofollow","target":"_blank","children":["$","$L8",null,{"src":"/images/document_request_banner.jpg","width":3660,"height":1500,"sizes":"100vw","style":{"width":"100%","height":"auto"},"alt":"UniLink 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line-clamp-2 mb-1","children":"自分が夜型になってしまった時に朝型に戻す究極の方法を伝授します。\n\n今の生活だと6:00くらいに起きて、勉強しながら仮眠を1.5hとって24:00に寝ている状態だと思います。\n\nここから一気に超朝型に変えます。\n\n1日だけ覚悟を決める日を作りましょう。カフェインでも運動でもなんでも良いので昼寝を絶対にしない日を作ります。起きる時間はいつもより少し早めに5:30とかにしておきましょうか。\n\n5:30に起きて30分ほどは身体を起こすことに全力を尽くしてください。散歩かランニングをしながら単語や一問一答をしましょう。そこからはカフェインを取って体を起こしてください。(カフェインアレルギーには気をつけてください)\nどう頑張っても昼過ぎには死ぬほどの睡魔に陥ると思います。おそらく解説を読んでしまった瞬間には爆睡してしまうので常に頭を働かせ、問題を解くことに従事してください。全く寝ないままここまで来ることができたら夕飯を食べ、風呂を終えた1時間後くらいには気絶するように寝入ると思います。おそらく21:00〜22:00でしょうか。その時は素直に寝ましょう。\n\nこれをすると次の日4〜5時くらいに勝手に目が覚めます。それもとても楽に起きられますし、昼寝も今までよりしたい気持ちが少なくなるはずです。\n\n一日耐える根気が必要ですし、受験に向けて余裕があるようでしたらそこまでの底力は出にくいかも知れないので少しずつ習慣を変えていく方法を取るのも良いかも知れません。\n\n私の場合は夜型なので3時や4時寝になることが多いのですが、その場合は逆に一日徹夜してしまって、次の日の21時に就寝して朝型に戻しています。これをした次の日は5時くらいには目がぱっちりですね✌️それの擬似体験のようなものなので合う合わないはあると思いますがよかったら試してみてください。"}],["$","div",null,{"className":"flex mb-1","children":[["$","svg",null,{"stroke":"currentColor","fill":"currentColor","strokeWidth":"0","viewBox":"0 0 24 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"朝起きれない、ずっと寝てしまう"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"いつも勉強お疲れ様です。\n\n受験勉強は非常に体力を使うものです。質問者さんが朝起きれないのは以前のように少ない睡眠時間では体力が回復しきれないからではないのでしょうか。これは、勉強を頑張っている証拠ですので、悲観すべきではありません。\n\nしかし、朝起きれないことは問題です。もしかしたらそれは生活リズムが乱れていることが原因かもしれません。睡眠が足りていないと睡眠負債として体に蓄積されていきます。この状況では朝起きれなかったり、昼寝をしてしまったりと体はどうにかして負債を返済しようとします。これを解決するためには単に睡眠時間を増やすだけではなく、規則的な睡眠習慣をつけることが効果的と言われています。こんを詰めて夜まで勉強するとリズムが崩れ朝起きれなくなってしまのです。\n\n私はロングスリーパーでしたから受験期間中は毎日21:00に寝て、必ず朝6:00に起きるという生活をしていました。毎朝決まった時間に起きるようにすると次第にタイマーをつけなくても自然と起きられるようになりました。\n\n朝起きれないのは決してあなたが怠惰であるわけではありません。むしろ頑張りすぎている可能性があります。勉強時間を長くするよりも精度を上げて効率を良くし、毎日満足いくほど寝れるようにしていただきたいです。\n\n質問者さんが良い結果になりますように願っております。"}],["$","div",null,{"className":"flex mb-1","children":[["$","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":"📍生活リズムの整え方📍夜型になってしまって困っています"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"こんばんは！\n毎日7時間以上寝ることは素晴らしいです。\n\n私も7時間寝ることを目標にしていましたが、結局6時間睡眠が多くなっていました…。\n\nもちもちさんと同じく、私も本当に朝が苦手です。朝早く起きようとしても全然起きれず、起きれたとしても勉強は捗りませんでした。\nただ、おっしゃる通り本番の朝は早いです。\nそこで私は、本番2週間前までは今まで通り夜型で、2週間を切ったら22:00に寝て5:00に起きるようにしました。22:00とは極端な、と思うかもしれませんが、意外と極端な方が朝に起きれました。また、私はいつでも眠かったので、22:00でも始めた時から寝ることができましたが、もし22:00に寝れなくても、段々慣れていきますので、1週間前までには寝れるようになっていると思います。\n\n眠くならない方法について、眠くなった時に、私はよくスープや白湯を飲んでいました。\n\nまた、すっきり起きるために起きてすぐにカーテンを開け、英語の音読をするようにしていました。\n\nただどうしても眠くなってしまうので、授業がなくなってからは、毎日15分から30分ほど昼寝をしていました。\n\nこの頃の1日のスケジュールとしては、\n・朝起きてすぐに英語の音読\n・朝食や朝の支度\n・過去問解く\n・昼食\n・昼寝\n・解いた過去問の復習\n・夕食\n・すでにやったことのある問題集の確認(復習)\n・風呂\n・暗記物の勉強\n・寝る支度\n・古文単語or英単語\n・明日やることを付箋に書く\n・就寝\n\nという感じでした。\n日曜日には1週間に最低でもやりたいことを書き出し、それをみながら毎夜やることを付箋に書く、というやり方は効果的だったかと思います。(終わるまで寝れないようにするか、次の日がそこまでハードでなければ次の日にまわすかをはっきり決めることができたので)\nただここで、やりたいことを全て書くのではなく、最低限やらなければいけないことを書くのがポイントです。そうすれば毎日達成感を感じることができると思います。\n\n長くなりましたが以上です。\nありきたりな話になってしまったかもしれませんが、何がお役に立てれば幸いです。\n\n頑張ってください！！"}],["$","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":"朝起きらきない"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"こんにちは！\n\n脳の活動が最高潮になるのは、起床３時間後なので、起床直後が眠くなってしまうのは、仕方ないところもあります。また、睡眠時間が足りていない(自分に合っていない)可能性もあるので、睡眠時間を増やしながら、夜寝るのを早めて朝型の生活に慣れることも大事です。睡眠時間は、人によって異なるので悲観せず、自分に合う時間を見つけてください。入試は、朝から始まるので、普段の勉強から慣れておかないと、本番で力を発揮できなくなってしまうので習慣化しましょう。\n\nその上で、朝直後の勉強でやっていたことを紹介します！\n①数学など頭を回す勉強をする\n自分は、朝のルーティーンを作って、数学などの考える問題を解くことで、体を起こしていました！体を慣れさせることが重要です。\n\n②英国(模試)の前は、自分が解ける問題で、頭を慣れさせておく\n起床直後に、長文を解くのは、中々頭が英語や国語のモードになっておらず、頭が回らないのは当然です。そこで、特に模試前の時は、自分が前に解いた問題をストックしておき、それを読むことで、頭が英国モードになり、本番もスムーズに解くことができます。ぜひ、やってみてください。\n\n③カフェインを取る\n単純な話ですが、やはり、コーヒーやお茶などカフェインで無理やり目を覚ますことも一つの手です。エナジードリンクも、効果的ですが、今後の健康を考えるとそこまでおすすめはできません。あまり飲みすぎると、効果が薄くなってしまうので、気を付けてください。\n\n④体を動かす\n人間は社会的な生き物なので、人と話すことで、目が覚めますし、あとは、散歩など(通学でいいと思います)日光を浴びながら体を動かすことで、目が覚めてくると思います。\n\n⑤仮眠をとる\nどうしても、眠い時は、20分以内であれば、仮眠することでかなりスッキリしますよ。\n\nこれらの方法を試しながら、ぜひ勉強引き続き頑張ってください！！！"}],["$","div",null,{"className":"flex mb-1","children":[["$","svg",null,{"stroke":"currentColor","fill":"currentColor","strokeWidth":"0","viewBox":"0 0 24 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"朝起きれない"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"受験経験お疲れ様です！朝はつらいですよね。私も受験生のときは朝早起きすることには苦労していました。\n\nまず、適切な睡眠時間が確保出来ているかということが大切です。目安としては最低限7時間は欲しいところです。受験生で睡眠時間を長くとるということは少し不安かもしれませんが、起きている時間に眠らず集中して勉強することが最も効率的であると思います。\n\nそして、睡眠時間がきちんと確保されていても朝起きれないのであれば、就寝時間と起床時間を固定して習慣化することが大切です。特に就寝時刻は日にちごとに変化しやすいと思いますが、寝る時間と起きる時間を固定することで、自然と朝起きれるようになります。\n\nしかし、それでも眠たいものは眠たいですよね。そのためこれらを実践した上で、ベッドから起き上がって勉強を始めるために私が実践してたことは、友達と朝通話をするなどして目を覚ますということでした。\n\nその時重要なのはお互いに雑談はしないと決めておくことです。受験に対して真剣な友達とそのように約束をしておくことで、朝決まって起きられると思います。\n\nまた、他にも目覚まし時計をとても音量の大きいものにかえて、ベッドから離して置くという方法もあります。そうすることで強制的にベッドから起きることが出来ます。そして、そのまま朝食を食べてから勉強をすれば、目は覚めるでしょう。\n\nちなみにエナジードリンクはオススメしません。原理的に目は覚めますが、慣れると効かなくなりますし、習慣的に使用すると体にも良くないです。\n\n以上をまとめると、\n1.睡眠時間をきちんと確保する\n2.睡眠に関するスケジュールを決める\n3.友達に協力してもらう\nまたは\n4.目覚まし時計をベッドから離す\nを行ってみてはどうでしょうか？\n\n朝早起きすることは大変ですが、工夫次第で誰でも出来るようになると思います。しかしながら、どれだけ朝に強い人でも勉強のために起きられない日はあります。あまり気負わないことも大切です。受験経験頑張ってください！合格をお祈りしています✨"}],["$","div",null,{"className":"flex 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"朝起きれない"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"目覚ましかけても二度寝しますよね。強い意志とか無駄です。自分も全く同じだったのでわかりますよ！\n\n結論から言いますと、寝て良いです。\nどうしても早く起きなければならないなら朝どうにか起きれるくらいの時間に寝ればいいんです。\n朝早く起きて、夜までずっと勉強して、また朝早く勉強。そんなの普通に考えて無理です。\n僕は自慢にはなりませんが自分が凡人以下ということをとてもよく理解しており、睡眠時間6時間で朝からやる気が出るわけがない、授業も眠らず受けれるわけがないことを分かっていました。\nなので7時間半以上は睡眠を取り、授業や昼間の自習の時間は大抵寝ませんでした。\n昼の集中力はかなり高かったと思います。\n次の日が休日の時は勉強夜集中力きれるまでしっかり勉強して、レム睡眠計算して目覚ましかければスッキリ起きれる。\nそれ以外の日は早めに寝る。こんな感じです。\n\n朝辛いのはほとんどの受験生の悩みです。\nというか大体受験生の悩みは共通してます。\n自分で考えて色々試すのもありなのでやってみてください。上のはあくまで自分がやってたことで、身体に関しては人それぞれです。\n\n心から応援しています。早稲田は確実に楽しいですよ、頑張れ！！絶対合格！！\n\nあ、役に立ったと思ったらclip嬉しい！"}],["$","div",null,{"className":"flex mb-1","children":[["$","svg",null,{"stroke":"currentColor","fill":"currentColor","strokeWidth":"0","viewBox":"0 0 24 24","className":"text-subPrimary 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