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19:Tc98,こんにちは
受験が近づくになるにつれて勉強時間を確保したい一方で睡眠時間を削ると眠くなって勉強に支障が出てしまうことは私にもあったので、少しアドバイスをさせてください。

結論から言うと、睡眠時間は削るべきではないです。私としては勉強は時間×効率で決まると考えています。他の人が自分より睡眠時間が短く、より長い時間勉強しているのを見て焦ったり、睡眠に勉強時間を削られることに焦りを感じてしまうと余計に効率が悪くなってしまいます。

そこで、私が実践していた睡眠習慣や、勉強効率をあげる工夫についていくつか話せればと思います。まず、午前中(特に起きてから数時間経ったとき)に眠くなってしまうのは完全に睡眠不足です。私も寝ないと生きていけない人間なので、7時間半寝ていました。ちなみに人は睡眠の深さの周期が1.5時間らしく、1.5時間単位で睡眠の質が大きく変わるらしいので、私は7.5時間寝るようにしていました。
午後(食後や夕方)は眠くなったら20分の睡眠を取るようにしていました。30分以上寝ると眠気が取れなくなってしまうので注意してください。起きたあとは一瞬歩いたり外の涼しい風を浴びて目を覚ましていました。

ここからは私が実践していた睡眠に関するテクニックや勉強効率アップのための小技を箇条書きにはなりますがいくつか挙げるので良ければ参考にしてください。

睡眠の質向上のために寝る前はスマホを触らないよう意識していました。
私が貧血持ちだったこともあり、寝起きが悪いことや日中異常に眠くなるのはこれのせいもあると考えたため、鉄分をサプリで取っていました。
カフェインは1週間連続でとり続けると効果が薄れてしまうため、不要な際はなるべくとらないようにしていました。
勉強の際にはブドウ糖を摂取するため、ラムネやinゼリーをたくさん消費していました。特に模試や受験本番は摂りまくっていました。
寝る前やった単語を朝の通学時間に復習して暗記の効率をあげていました。
入試直前以外の1月などは私が夜型なこともあり、夜勉強する形に勉強習慣を変えていました(学校がなかったので)。

長くなりましたが、睡眠時間に勉強時間を削られることを恐れ、寝ないことで眠くなるよりはしっかりと睡眠をとり、勉強に充てられない分は脳科学的な面から裏付けられるやり方で勉強効率をあげ、補ってあげることもひとつの手ではないかと思います。友人を見ていても健康で常に万全な状態で勉強し続けられる人が上手くいっているようなイメージはあります。
目先の時間だけに囚われず、自分に出来るベストなかたちで勉強を頑張ってください。応援しています。1b:Tf30,はじめまして、私も受験生時代、16時に学校が終わって18〜21時まで塾にいるのにうち2時間は自習室で寝るといった生活をしてしまっていたので、改善方法についてアドバイスします。

結論、私は起床時間を守った方が良いと思います。理由は以下に二つ述べます。
1,受験の当日は時間が固定されているから。普段から、遅く寝たら遅く起きたらいいという生活をしていると受験当日のスケジュールに対応できない可能性があります。私は家庭教師や周りを含めて何百人という受験生を見てきましたが、毎年一定程度朝が眠くて一科目目の数学や英語で集中力が出なかったといった人がいます。そういったことを防ぐために、常にこの時間に起きるという癖を体に染み付かせることが大切だと思います。

※ここからはコラムなので時間がなければ2にスキップしてください。

私は喫煙者なのですが、1日で最もタバコを吸いたくなるのは授業の後とご飯の後と寝起きと寝る前です。これは習慣に基づいています。確かにニコチンやタールには依存性があります。ですが私の感覚では化学物質からくる依存性よりも習慣に基づく依存の方が大きいように思えます。以前禁煙しようとしたときに、1日の中で上記のタイミングの前後30分我慢すると、なんとその時間帯以外は禁煙が辛くありませんでした。あくまで私の経験ですが、習慣とはそれほど強く人の脳や体に影響を与えると感じました。ですので受験が開始される9時や9時半には頭がビンビンに冴えてるように日頃からトレーニングするのは合格可能性を案外上げると思います。スポーツ選手もルーティンとかありますし。


2,しっかりと時間を守る意識が生まれるということです。おそらく睡眠時間を固定すると、遅く寝ても睡眠時間が確保されるから問題ないという精神的な緩みが生まれるように思えます。起きる時間をある程度固定することで寝る時間も必然的に決まってきますから、そこに向けて無駄な時間を減らそうとする意識が強まるのではないかと。また、仮眠をとったのに眠い、仮眠をとった後どうするかについてですが、私は外を少し散歩するのが良いと思います。最近は寒くなってきましたし、外を歩くと冷たい空気を吸って目が覚めます。ここでポイントはとりあえず外に出るということです。おそらく何回も寝ては起きてを繰り返してから外に出てもそれはたくさん寝たのだから気持ちいいに決まってます。1回目で起きたときに無理やり一旦外に出ると目が覚めます。布団でも散々ゴロゴロしたのに案外一度トイレに起きたりお水飲むために台所行くと目が覚めるみたいなことはよくあります。

長くなりましたが、実体験に基づいて色々語ってみました。ですが結局最後は自分のメンタル次第です。私が寝なくなったのは友人が私の第一志望の大学に指定校で合格したからです。早々に私の行きたい大学に行くことが決まった友人を見て負けず嫌いなので寝なくなりました。質問者様もそういったきっかけなりがあればなんの小細工もなしに寝なくなるかも知れません。あと睡眠は大事なので健康に害が出る睡眠不足が出ないように注意してください、風邪とか引くので。

合格お祈りしております。1c:Tcc1,こんにちは！僕も高校生の時は朝にとても弱かったです。けれども安心してください！高３の受験期に朝からやらなくてはと思っては直ぐ行動に移した結果、平日は朝5時　休日は朝7〜8時に起きれるようになりました。今回はその方法について話していきたいと思います。

カフェイン過剰摂取も厳しく、運動も普段あまりしないのであれば、以下の方法が効果的だと思います。
①寝る前に何があってもスマホを見ない
②質のいい睡眠をとる
③モーニングルーティーンを確立する
④裏技
1つずつ説明していきます！

①寝る前に何があってもスマホをいじるのをやめましょう！ブルーライトがかなり睡眠の質の低下に影響しています。毎晩LINEの返信とかで見る必要があるのであれば、毎日この時間に返すっていうことを徹底することをお勧めします。僕の場合、21時にまとめて返したり、まとめてLINEを送ったりして、それ以降はスマホをおやすみモードにして、インターネットを全てきっていました(アラームはかけるためにそばには置いてありますが)

②(当てはまる人が少ないので、飛ばしても構いません) 
睡眠障害である可能性がある場合、病院に行くなり、薬局に行くなりする対策をする必要があるかもしれません。1番の原因となっているのが、口呼吸です。起床後の気分の悪さ、乾燥、喉の痛みが一気にきて、朝起きるのが辛くなってしまいます。対策としては、口にテープを貼って寝ることによってかなり改善します！
　また、部屋が汚いと埃やダニが大量発生して睡眠の質も下がることもあると思います。気分転換に部屋の掃除もしてみてはどうでしょうか。

③モーニングルーティーンを確立するのはマストです！寝る前に朝勉強の用意をして寝るようにし、朝起きて直ぐに勉強できるようにしましょう！お勧めできるのは、5秒を数えてから直ぐに行動に移すというやり方です。理由は分かりませんが、なぜか直ぐに体が動けるようになります。アメリカの大学の研究で知った気がします。

④裏技というのもあれなんですが、起きて直ぐに、太陽光を浴びる　部屋の電気をつける　顔を洗う　シャワーを浴びる　外に出て少し歩く　などのことをすれば、体の交感神経が働くようになり、睡魔は結構消えます。

アラームをたくさんかければ起きれると思っていましたが、逆にストレスを感じてしまうので、あまりお勧めできません。人に協力してもらうのもとても良い対策になります。親に起こしてもらったり、友達に朝電話かけてもらう　のも全然アリだと思います。

全人に対して共通できるのは、早く寝ましょう。疲れたら寝る、それでいいです。
早めに習慣づけましょう！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":[["$","div",null,{"className":"mb-8","children":["$","$L7",null,{"href":"https://unilink-app.onelink.me/isbO/h6xeh63x?advice=tmQJgtLYpf9NIKto","target":"_blank","children":["$","$L8",null,{"src":"/images/web_to_app_banner.jpg","width":3660,"height":1500,"sizes":"100vw","style":{"width":"100%","height":"auto"},"alt":"UniLink WebToAppバナー画像","className":"mb-4 rounded"}]}]}],["$","h1",null,{"className":"text-xl font-semibold mb-2","children":"朝に寝てしまいます…"}],["$","div",null,{"className":"flex justify-between mb-4","children":[["$","div",null,{"className":"text-left text-xs text-caption","children":["クリップ(",9,") コメント(",0,")"]}],["$","div",null,{"className":"text-right text-xs text-caption","children":"8/10 11:01"}]]}],["$","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":"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":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"寝てしまう。"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"自分も受験期はかなりの眠気に襲われていたので、とても共感します。\n\n私がやっていた眠気対策はいくつかあります。\nまず一つ目は、かなりスースーするガムまたはタブレットを10分おきくらいに口に入れてました。\nこれはかなり効果があったと思います。\n\nしかし本当に眠くて、いつのまにか意識が飛んでしまう時などは、目薬を打ったり、体のどこかをつまんだりしてなんとか正気を保ってました。また、体を伸ばしたり、歩いたりするのも良かったです。\n\nあとは最後の手段ですが、ちょっとだけ思いっきり寝ることです。\n意外とこれが効くもんで、本当に眠いときに、少しだけ寝て起きると意外にスッキリしたりします。\n\n本当に受験期は寝る時間がなくて大変だと思いますが、いろんな方法を試してみて頑張ってください‼︎"}],["$","div",null,{"className":"flex mb-1","children":[["$","svg",null,{"stroke":"currentColor","fill":"currentColor","strokeWidth":"0","viewBox":"0 0 24 24","className":"text-subPrimary mr-1","children":["$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 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"最近めちゃくちゃ眠いです"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"最近始めた21時-4時睡眠の生活を安定させるまでは、眠くなってしまうのは仕方ないのかもしれません。\n人間の習慣が定着するまでは、しばらく時間がかかります。人によりますが、1ヶ月以上はかかるとよく言われます。それまでは、定着を待つしかないかもしません。\nすでに習慣化してもおかしくない時期に来ているのであれば、私が睡眠に関してしていたことをいくつか書いておくのでよろしければ試してみてください。\n1、目覚ましアプリの導入\nレム睡眠、ノンレム睡眠の周期に合わせて起こしてくれるアプリです。いくつかありますが、私はsleep meisterというアプリを導入しました。お気に入りの曲を目覚ましの曲にできるし、朝スッキリ起きられます。\n2、朝シャン\nちょっと刺激を与えてみようと思い、朝シャンを取り入れた時期があります。夜はお風呂に入ると眠くなりますが、朝はスッキリしてある程度効果はあったように思います。でも、音といい水道代といいデメリットもあるので状況に合わせてですね。\n3、立って勉強\nもう面倒になって立って勉強してみたりもしました。\n4、記録つけ\n自分に正直に勉強記録をつけました。そうなると、勉強せず寝ている自分が浮き彫りになり、嫌な気持ちになります。その気持ちをバネにして勉強に移る、ということもしました。\n5、コーヒー\nコーヒーが好きだったのでドリップコーヒーをよく飲みました。おしゃれだから気分も上がるし、カフェインで眠気も覚めます。\n\n以上です。参考になれば嬉しいです。\n頑張ってください💪"}],["$","div",null,{"className":"flex 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mb-1","children":"こんにちは久保田です。眠いという問題は私自身も受験期に苦しんでいました。何時くらいに寝て何時くらいに起きているのかは分かりませんが6時に電車に乗っている時点でだいぶ早起きだと思います。自分はそれほどではないですが受験期は生活リズムを少し前のめりにして早起きしていました。早起きすると昼前や夕方に眠くなってしまうのは仕方がないことだと思います。ここで自分が試して効果があったなと感じる対処法をいくつか紹介します。\n\n1つ目は、眠くなってきたなという時に少し予備校内やその周辺を歩くなどすることです。座りながら眠気に耐えるには限界があるのでやばいと思う前に立ち上がって体を起こすために少し体を動かし眠気を少し退かせるのをお勧めします。\n\n2つ目は、一旦諦めて少し寝ることです。どれだけ歩き回ったり階段を上下したりしても眠気が冷めない時はあります。そういった時私は単語帳を見ながら睡眠に入っていました。30分や1時間寝るだけでもすごくスッキリしてその後の勉強に腰を入れることができていた気がします。大事な時期に寝てしまうなんて自分を責めてしまいたくなるかもしれませんがどれだけ時間を使って勉強したかよりもどれだけの時間集中した状態で勉強できたかが重要ですのでそのために少し昼寝をするくらいは許してあげるべきだと思います。\n\nー最後にー\n受験勉強時間を増やそうと睡眠時間を減らしてしまうのは多くの受験生がやってしまうことだと思います。しかし今の時期くらい受験が近づいていたとしてもそれでもまだ時間は長いです。そのため長期的に見ると睡眠時間を減らして勉強するのは効率が悪いので自分が毎日コンディションの良い状態で勉強できているかを意識して効率の良い勉強を目指すべきだと思います。\n私はしませんでしたが、毎日整いすぎた生活習慣で勉強をし続けるのが難しいし精神的にきついと感じる人の中にはは1ヶ月に1回ほど気をん抜く日を設定している人もいました。たった1日の休みによって残りの29日が効率的で集中のできた勉強になるのであれば十分に良い対策方法だと思います。\n私が紹介したのはあくまで私自身や私の周りの人が実践していたことであなたに効果があるかは分かりませんが、試してみる価値は絶対にあるので遊び感覚でどれかをたまに取り入れてみてください。"}],["$","div",null,{"className":"flex 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"寝てしまう"}],["$","div",null,{"className":"text-xs text-caption 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 24","className":"text-subPrimary 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