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19:I[6549,["51","static/chunks/795d4814-710d199cb1f51304.js","183","static/chunks/183-141f39fb5cb93742.js","23","static/chunks/app/advice/%5Bid%5D/page-26686d89cc5a4cf8.js"],"CommentItemName"] 1b:I[3866,["51","static/chunks/795d4814-710d199cb1f51304.js","183","static/chunks/183-141f39fb5cb93742.js","23","static/chunks/app/advice/%5Bid%5D/page-26686d89cc5a4cf8.js"],"AdOnAdviceList1"] 1c:I[3866,["51","static/chunks/795d4814-710d199cb1f51304.js","183","static/chunks/183-141f39fb5cb93742.js","23","static/chunks/app/advice/%5Bid%5D/page-26686d89cc5a4cf8.js"],"AdOnAdviceList2"] 1d:I[3866,["51","static/chunks/795d4814-710d199cb1f51304.js","183","static/chunks/183-141f39fb5cb93742.js","23","static/chunks/app/advice/%5Bid%5D/page-26686d89cc5a4cf8.js"],"AdOnAdviceList3"] 1a:Tff3,朝早く起きることは有効活用するための手段で、目的ではありませんよね？ 朝早く起きるよりも生産性高く過ごして、勉強の質を高めた方が得だと思いますよ。一般的に６時間は短いです。 睡眠タイプは4つに分けられと言われています。 睡眠を見直してみてください。 クマとオオカミとライオンとイルカです。 くまさん型 クマ型は太陽の廻りに左右されます。平均的な睡眠時間は８時間で、23:00から7:00の間に睡眠を確保するといいでしょう。ゴールデンタイムは午前中で、午後からパフォーマンスが下がり始めます。 午前中が一番活動に適していますが、昼食後から途端にガス欠になります。山登りに例えると、クマ型の人は山頂を目指して一気に登りますが、下山するタイミングで急に疲労がたまり動けなくなってしまう状態です。そのため、もし重要な会議などがある場合はなるべく午前中に設定しましょう。そうすることで本来の姿で対応でき、午後からはクリエイティブな業務をするのがおすすめです。人口全体の約55%がこのカテゴリーに分類されます。クマ型の人が充分な睡眠が取れなかった日は一日中無気力に襲われ、眠気と戦うことになります。 オオカミ型 太陽が沈んでから活動する夜行性です。一般的に「夜ふかし」と呼ばれ、夜中を待って就寝します。 朝はぼんやりとしていますが、夕方から元気になり夜遅くまで動けるのがオオカミ型の特徴です。そのため午前中の会議や、クリエイティブな作業、重要な予定などは避けた方がいいでしょう。なぜなら、起床してから本来の力で活動するまでに時間がかかるからです。もし予定を立てるとしたら午後の遅い時間から夜にかけて設定をすると最高の仕事ができます。ただし、必ず計画通りにできるとは限らないので、１日の業務を分割するようにしましょう。複数の業務と並行しつつ夜に業務が終わるようにプランを立ててみてください。 ライオン型 午前中が最も活動的になります。朝早くから活動できるので、重要なことは午前中のうちに済ませましょう。できるだけ早く、重要なタスクを終わらせて午後に持ち越さないことが大切です。 イルカ型 敵から身を守るためいつも脳の半分は起きている状態です。それにより１日中緊張状態が続き、夜寝つきにくく眠りも浅い不眠症の傾向があります。午前中は活発的に活動できますが、脳が覚醒したままなのでいつも疲労を感じているためできるだけ１つの仕事に集中して取り組みましょう。簡単な作業から始めると脳が動き出し、より難しい作業へと移行しやすくなります。 脳が常にオンの状態のため体内時間に左右されることなく活動できる反面、朝起きることも辛く、生活リズムの組み立てに無頓着なところもあります。いろいろ物事を考えたり無理に眠ろうと努力せず、深呼吸をして気持ちを落ち着かせ、できるだけ何も考えずにベッドに入りましょう。目をつぶっているだけでも疲労効果には一定の効果があるので眠れない自分を責めないようにしてください。このタイプは寝るのが好きなのではなく、体が必要としているため仕方なく寝ようとします。 大体2週間くらい目覚ましかけないで本能的に寝る起きるをやるかクロノタイプテストでわかります。 僕は0630起床　1430お昼寝30分　　2330就寝 て感じでした。 一部引用させていただきました。 頑張ってください。1e:Td27,質問者さん　こんにちは 朝、せっかく目を覚ましたのに二度寝してしまい 起きられないということは、私もありました。 しかし、おうち時間が多い中、 家での生産性アップを図り試行錯誤しました。 今回は、私なりのオススメ朝起きられるルーティンを紹介したいと思います！ ⚠︎時間がない時は③だけ見てください。 ______________________________ 【MUJI流！朝活ルーティン】 ①朝活は夜から始まる ②スマホに触れないだけ、が難しい ③カーテンを開けて、ベッドを畳む ④まとめ ______________________________ ①朝活は夜から始まる より良い朝は、より良い夜の過ごし方で決まります。 朝、気持ちよく起きるために夜の習慣を作りましょう。 ▶︎夜の習慣 ・お風呂に入るのは寝る2時間前 ・眠る前に強い光を浴びない ・ベッドにスマホを持ち込まない ・スマホは電源オフ&手の届かないところ ・読書をする（20分ほど） 夜の寝付きの良さが深い眠りに繋がります。 朝の目覚めを良くするためにも 夜のルーティンを確立しましょう。 ②スマホに触れないだけ、が難しい 朝、1番にやることは何ですか？ 布団の中でスマホをぽちぽち…。 眠る前、最後にやるのは何ですか？ 布団の中でスマホをぽちぽち…。 スマホの光は目を覚まさせ、 脳が覚醒し深い眠りを阻害します。 浅い眠りは朝の目覚めを悪くさせます。 質問者さんが、朝、起きられない要因に「スマホ時間」があるなら早急に改善しましょう！ しかし、スマホに触れないというのが難しいですよね。 なので、強制的にスマホの電源切り 手の届かないところに置いておきましょう。 受験生の間だけでいいから、スマホと距離を置こう。 1年でいいんだから。 ③カーテンを開けて、ベッドを畳む 最後に、朝目が覚めたらやることに カーテンを開けて、ベッドを畳む を追加しましょう。 これが出来てればこんな質問しないよ と思ってるかもしれません。 しかし、私がここで強調したいのは 「明日は○時に起きて、カーテンを開けてベッドを畳もう」 と、寝る前に意識するかことが重要なのです！ 研究では、『自然覚醒』と呼ばれているもので これを意識することで 朝、自然と目が覚めるのです！ ただ！！寝る前に！！考えるだけで！！朝起きられる！！ と、私も実践して驚きました。 是非、今日から実践してみてください(^^) ④まとめ より良い睡眠は、良い習慣から！ 質問者さんは、ちゃんと早い時間に寝ていて とても良いと思う。 じゃあ、最後に 良質な睡眠がとれているか、 私からも質問していい？ ✔︎起床時間は何時かな？ ✔︎スマホは寝る前に触ってないかな？ 教えなくてもいいから、 ちょっと自分で自分の生活を見直してみてね。 応援しています(^^) 頑張って！ MUJI 2:["$","main",null,{"className":"px-4 pt-4 pb-4","children":["$","div",null,{"className":"max-w-3xl mx-auto 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items-center py-4","children":[["$","div",null,{"className":"flex-1 mr-3","children":[["$","div",null,{"className":"mb-1","children":"目覚ましが聞こえない-夜型-"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"おう。任せろ。\n\n夜眠くならんのか？？\nならないなら運動。肉食う。\n運動→言わずもがな、疲れたら眠くなる\n肉→眠気を誘発するホルモン、セロトニンの元はタンパク質。タンパク質多めの食事を意識しよう。\nちょうどええな、夜ごはん食べないでサラダとタンパク質を食べればダイエットにもなるし！\n\n今寝てる時間は何時ですか？？\n1時に寝てる人がいきなり10時に寝れるわけありません。\n1時に寝てるなら、次は12:45分。次は12:30と、少しずつ体を慣らしてください。あなたはロボットではありません。\nまぁもう一つ凄いのがあるけど、それ聞きたかったらメッセージください笑\n睡眠は1.5時間のサイクルがあります。寝る時間を1.5時間感覚で考えてください。6時間、7.5時間眠るのが妥当でしょう。それに合わせて目覚ましかけると、起きやすくなるよ。\nとりあえず、早く寝れば早く起きれるのです。自然と。\n睡眠が勉強に大きく影響するのを知ってることは素晴らしいと思います！！\n細かいとこだけど、効果は絶大だから頑張れ！！！\n応援してます！！"}],["$","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",[["$","path","0",{"fill":"none","d":"M0 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items-center py-4","children":[["$","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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items-center py-4","children":[["$","div",null,{"className":"flex-1 mr-3","children":[["$","div",null,{"className":"mb-1","children":"夜勉強始めると眠くなります。"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"仮眠をするなら突っ伏して、10〜15分程度がオススメです。それ以上寝ると起きられなくなるし、ベッドに行けば朝までぐっすりコースだからです。\n睡魔に打ち勝つ方法、というのはあまり思い浮かびませんが、一番は、一瞬寝てスッキリすることです。眠くなったらアラームをかけて10分寝てください。机に突っ伏して、起きたらある程度頭がスッキリするんじゃないかと思います。\nスマホのブルーライトもあります。5分だけゲームをして頭を覚醒させたりもしたことがありますが、目に良くないのでおすすめはしません。でも効くには効きます…\nまた、コーヒーを飲むのもいいと思います。カフェインが入っているので、眠気覚ましになります。ついでに言えば私の場合、これを飲むとカフェインで眠くなくなってくる、と思いながら飲むとプラシーボ効果が高まってました笑笑\n私なら朝方に振り切りますが、朝方が合わないのであれば、やっぱり夜の勉強前に少しだけ寝て頭をスッキリさせることです。ちなみに、授業前の数分の仮眠でも結構違うので、次の授業やばいかも、という時は先に寝ておくことをオススメします。\n眠気とうまく付き合って勉強していきたいですね。大学に入ってからも課題になるので、今のうちから上手い対処法を、自分で見つけられるときっと役立ちます。頑張っていきましょう！"}],["$","div",null,{"className":"flex mb-1","children":[["$","svg",null,{"stroke":"currentColor","fill":"currentColor","strokeWidth":"0","viewBox":"0 0 24 24","className":"text-subPrimary 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items-center py-4","children":[["$","div",null,{"className":"flex-1 mr-3","children":[["$","div",null,{"className":"mb-1","children":"家に帰ってくると寝てしまう"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"おそらくなのですが、学校に帰って寝るということがしばらく続いている状況ですよね？ということは、今あなたの気持ちが潜在的に家に帰ったら寝る、という方向で既に固まっている可能性があります。そのため、ガッツリ寝てしまっているんだと思います。\n家の中で、リビングで勉強するなど勉強の環境を少しでいいので変えてみてください。\nまた、寝るにしても眠りを浅くするために机に向かった状態で突っ伏して寝てみてください。10分程度で目覚ましをかけましょう。寝る体制が整った状態で横になって寝てしまうと、こちら側の世界にはほぼ戻れないと思います。\nそれから、もとの睡眠時間が5時間半では短いと思います。もともとしっかり睡眠が取れてなければ、勉強に集中できませんし、定着もしません。\nちなみに私も朝型だったので、参考になればと思い私のルーティンも紹介しておきます。私は電車通学で、部活や生徒会もあるため7時帰宅、9時までにご飯やお風呂を済ませて1時間程度勉強し、10時に寝て4時に起きていました。6時半まで勉強してから学校へ行き、学校に着いてからも1時間、授業開始までに勉強しました。お昼は早弁で昼休みには図書館で勉強しました。移動時間は1時間程度でしたが、その時間も単語帳にあてました。\nそれから、まとまった時間勉強することに意識を持っていきすぎると、今からやれば2時間できる、今からやっても1時間にもならない、といった計算をしてしまうようになります。こうした考え方をしていると、意外にも勉強から遠のきます。2時間できると思うと物事をゆっくり進めてしまったり、あと1時間しかできないと思うと結局面倒になり、いっそのこと、と考えて寝ることに気持ちが全振りになったりします。10分でも15分でも積み重ねることが大事なので、時間がどうこうを気にしないでください。30秒でも単語一個覚えられます。それから、眠くなったら外に散歩に行くのも効果的ですよ✨\nでもなんにせよ、自分を奮い立たせて勉強しようという高い意識を持っていることは立派です。まだまだ頑張れるはず。応援しています。\nSleep now,and a dream will come out.\nStudy now, and a dream will come 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items-center py-4","children":[["$","div",null,{"className":"flex-1 mr-3","children":[["$","div",null,{"className":"mb-1","children":"朝早く起きたい"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"東京大学に所属している者です。\n\n適切な睡眠時間は人それぞれなので、一概に｢〇時に寝て〇時に起きましょう｣とは言えませんが、個人的には以下の3つの条件のどちらにも当てはまらないようにすることをおすすめします。\n\n①朝7時までに起きられない\n②午前中に寝ることが習慣になる\n③日中常に眠く勉強に集中できない\n\n①と②に当てはまらない方がいい理由は、ほぼ全ての受験本番は朝始まることです。朝の9時から12時に頭がフル回転できていない状態が習慣になってしまうと、本番に悪影響が出る可能性があるので避けるべきだと言えます。特に夜更かしは余程のことがない限り厳禁です。\n③に当てはまらない方がいい理由は言うまでもないとは思いますが、意外と陥りやすいので危険です。なお、20分程度の昼寝は勉強の効率を高める効果があるのでおすすめです。\n\n質問者さんの場合であれば、そもそもの就寝時間が遅いから朝になっても眠いのかもしれません。まずは寝る時間を早めることをオススメします。\n\nまた、朝目覚められたら勇気を出して布団をはだけさせるのも二度寝を防ぐ有効な方法です。寒くて起きられないということは、起きてしまえば寒くて眠れないということでもあるので、環境を上手く使いこなしていければより良いのかなと思います。\n\n少しでも参考になれば幸いです。\n\nP.S.\n\nちなみに自分はロングスリーパー気味で最低でも7時間寝ないと勉強に支障をきたすタイプだったので、基本的には23時就寝6時起床昼寝20分という生活でした。"}],["$","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":"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":"朝方に勉強すると効果的なもの"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"○朝は演習がおすすめ\n\n一般的に、多くの方は朝方や午前中のほうが脳の回転が良く、集中力も高まりやすい傾向にあります。というのも、睡眠をとることで脳内の記憶が整理されて、新しい情報を取り込みやすくしてくれるからです。なので、朝は特に思考力や集中力を必要とする演習（数学の文章題や英語長文など）をおすすめします。\n\n○暗記系は夕方・夜に\n\n午前と比較して、午後（特に夕方以降）は脳の働きが低下していきますので、思考力・集中力を使う勉強にはあまり適していない時間帯だと思われます。\n\nまた、さきほど｢睡眠をとることで脳内の記憶が整理される｣とお伝えしましたが、これを活用すれば、｢睡眠前の時間帯に取り込んだ情報は睡眠時にも頭に残りやすく、整理の対象となりやすいため、記憶として定着しやすい｣とも言えそうです。\n\nというわけで、｢頭が回りにくいから｣というマイナスの意味でも、｢記憶が定着しやすいから｣というプラスの意味でも、暗記系は夕方や夜に勉強するのがおすすめです。\n\n○朝ぼーっとする理由（の有力候補）\n…睡眠前に交感神経を興奮させている\n\n睡眠前に交感神経が興奮していると、睡眠の質が悪くなってしまいますので、注意が必要です。\n\nこれは多くの方に該当することだと思います。例えば、睡眠前にスマホを見る方は多いと思いますが、スマホが発するブルーライトは交感神経を刺激します。交感神経が興奮した状態では睡眠の質が悪くなってしまいますので、朝型生活を心がけている方にとっては、寝る前の刺激物（スマホ等）は厳禁だと言えるでしょう。\n\nもし質問者さんがそうでない場合は、他に理由があると思います（極端な朝型生活が体質と合わない、脳が朝型に順応していないだけ等）。ただ、早寝早起きが習慣となりつつあることは本当に素晴らしいことだと思いますので、壁を乗り越えて完全に習慣化してほしいです！\n\n以上です。ご健闘をお祈りしています。"}],["$","div",null,{"className":"flex mb-1","children":[["$","svg",null,{"stroke":"currentColor","fill":"currentColor","strokeWidth":"0","viewBox":"0 0 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