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勉強

睡眠時間と勉強の効果の関係とは!?

勉強

勉強効果を高めるためには睡眠時間の作用を効率的に活用することが重要です。睡眠は脳を休めたり、記憶の整理をしたり、脳の活性化に重要な働きを行います。そのため、脳の働きとの関係で睡眠時間をとることで効率的な勉強成果を上げることができます。

本稿では脳の働きから考察した、効率的な勉強方法と睡眠時間のとり方についてまとめています。

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睡眠時間と勉強の関係

昼寝する男

「明日はテストがあるから徹夜で勉強しなくちゃならない」。このようなことを考えられたことがある方は多いのではないでしょうか。

また、現在学生の方は、このように睡眠時間を削って勉強することを計画している方もいるかもしれません。試験などが目の前に迫っている場合には、少しでも時間が欲しいので睡眠時間を削ってまで勉強をしたいと思うのは、誰でもが考えることです。

しかし、睡眠時間と勉強は密接な関係があり、単に睡眠時間を削って勉強をすることが効果的な勉強成果を生むとは限りません。

勉強と睡眠の関係は脳の働きと密接な関係があります。以下では脳の働きとの関連で勉強を効率的にするための睡眠時間の活用のヒントを述べていきます。

睡眠時間を削ってまで勉強をしないこと

まず、勉強の効率を高めるためには、睡眠時間を削ってまで勉強をしないことが重要です。睡眠時間を削って勉強をすると、確かに勉強時間自体は長くとることが可能となります。しかし、睡眠時間を削った場合、脳が疲労してしまい、勉強内容がなかなか頭に入ってきません。そのため、睡眠時間を削り眠い目をこすりながら勉強するよりは、睡眠を取ったあとで早起きをするなどして勉強をしたほうが勉強効率は向上します。

特に、理論的思考が必要となる勉強(例えば、数学や法律解釈など)をする場合には睡眠時間を削って勉強することは特に効率が悪くなりますので注意が必要です。

睡眠時間を削って勉強してもあまり意味がないということは、大人の方の場合、多くの方は経験的に知っていたり、情報として知っている方が多いかもしれません。ただ、お子さんなどが勉強計画を立てる際には睡眠時間を削って勉強をしようと考えるお子さんも多いため、それは効率的ではないということを教えてあげることが大切です。

ただし、いわゆる「一夜漬け」でかまわない試験勉強の場合には、睡眠時間を削って勉強することも効果があります。試験が朝早い時間にあり、記憶・暗記のみで対処することが可能な試験の勉強をする場合(例えば、学校の定期試験や運転免許試験など)には睡眠時間を削り一夜漬けの勉強で望んでも効果を期待することができます。このような場合には、とにかく目の前の知識を反復継続して頭に刷り込み、試験をこなせば良いので睡眠時間を削っての対策も効果があります。

ただ、一般的には、睡眠時間を削ってまでの勉強は効果を期待することはできないと考えておいたほうが良いと言えます。

睡眠時間の前には記憶をすること

次に、睡眠時間と勉強の関係について、効率的な勉強方法として、睡眠時間前には記憶を必要とする勉強をすることがおすすめできます。これは脳の記憶に関する構造と関係します。

脳では睡眠時間中に情報を整理します。睡眠時間の間に必要な情報はいつでも取り出すことができるように整理をし、そうでない情報は記憶の奥底にしまいます。この用意に睡眠時間中においては、脳は記憶の整理を行っています。

そのため、睡眠前に勉強した内容は、必要なものであれば、睡眠時間中に、いわば「オートマチック」に整理整頓されることとなります。そこで、睡眠前には記憶・暗記が必要な勉強内容について反復して読み込み、一度記憶をした上で睡眠に入ることで、効率的な記憶効果を期待することができます。このように睡眠前には、記憶を必要とする勉強をすることが重要です。具体的には、歴史の年表の記憶などの勉強がおすすめできます。

なお、睡眠時間前に論理的な思考を必要とする勉強をすることはあまり効率的な勉強方法ではありません。1日、脳を使って、脳が疲労してしまっている時点では論理的な思考をすることは脳の負担が増えてしまい、あまり身に付かないためです。そのため、睡眠時間の前に数学の問題を解くなどはあまり効果的な勉強方法ではないと言えます。

4時間半熟睡法
4時間半熟睡法

posted with amazlet at 13.11.07
遠藤 拓郎
フォレスト出版
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睡眠時間と勉強効果のまとめ

以上述べました睡眠時間と勉強効果の関係をまとめますと以下のようになります。

  • 睡眠時間を削って勉強をすることは基本的にはあまり効果がありません。脳が疲労してしまい、思考力が低下するためです。ただし、一夜漬けで対応することができるテストなどの場合には、睡眠時間を削ってでも勉強をしたほうが良い場合もあります
  • 睡眠時間の前には、歴史の年表などの記憶を必要とする勉強をすることが効率的です。睡眠時間中には脳は情報を整理するため、重要な情報を記憶して眠ることで睡眠時間中に知識が整理されるためです

睡眠時間を削ってまでの勉強は体の健康のためにもよくありません。しっかりと睡眠をとり、脳を休ませた上で勉強をしたほうが高い勉強効果を期待することができます。

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