{"id":591,"date":"2019-10-08T18:30:19","date_gmt":"2019-10-08T09:30:19","guid":{"rendered":"https:\/\/odamaki.net\/?p=591"},"modified":"2019-10-08T17:12:53","modified_gmt":"2019-10-08T08:12:53","slug":"lack-of-sleep","status":"publish","type":"post","link":"https:\/\/odamaki.net\/?p=591","title":{"rendered":"\u300e\u7761\u7720\u4e0d\u8db3\u300f\u3067\u30dd\u30f3\u30b3\u30c4\u91ce\u90ce\u3092\u7e70\u308a\u8fd4\u3055\u306a\u3044\u305f\u3081\u306b"},"content":{"rendered":"<p>\u65e5\u672c\u4eba\u3067\u3082\u30b7\u30e7\u30fc\u30c8\u30b9\u30ea\u30fc\u30d1\u30fc\u3068\u547c\u3070\u308c\u3001\u77ed\u6642\u9593\uff086\u6642\u9593\u672a\u6e80\uff09\u7761\u7720\u3067\u3082\u5927\u4e08\u592b\u306a\u4eba\u304c8%\u3050\u3089\u3044\u306f\u3044\u308b\u3089\u3057\u3044\u3002<\/p>\n<p>\u3057\u304b\u3057\u591a\u304f\u306e\u4eba\u306f6\u6642\u9593\u301c8\u6642\u9593\u306e\u7761\u7720\u304c\u5fc5\u8981\u3068\u3055\u308c\u3001\u30d0\u30ea\u30a2\u30d6\u30eb\u30b9\u30ea\u30fc\u30d1\u30fc\u3068\u547c\u3070\u308c\u308b\u3002<\/p>\n<p>\u3061\u306a\u307f\u306b10\u6642\u9593\u4ee5\u4e0a\u306e\u7761\u7720\u304c\u5fc5\u8981\u306a\u4eba\u306f\u3001\u30ed\u30f3\u30b0\u30b9\u30ea\u30fc\u30d1\u30fc\u3068\u547c\u3070\u308c\u308b\u3002<\/p>\n<p>\u307c\u304f\u306f\u7279\u5225\u9577\u3044\u6642\u9593\u306e\u7761\u7720\u3092\u5fc5\u8981\u3068\u3057\u3066\u306f\u3044\u306a\u3044\u304c\u3001<strong>\u77ed\u6642\u9593\u3067\u306f\u5168\u7136\u30c0\u30e1<\/strong>\u3060\u3002<\/p>\n<p>\u5c11\u306a\u304f\u3068\u30826\u6642\u9593\u534a\u306e\u7761\u7720\u6642\u9593\u304c\u5fc5\u8981\u3067\u3001\u30d9\u30b9\u30c8\u306a\u306e\u306f7\u6642\u9593\u534a\u304b\u30898\u6642\u9593\u306e\u9593\u3060\u3002<\/p>\n<p>\u305d\u3093\u306a\u3053\u3068\u306f\u3060\u3044\u3076\u524d\u304b\u3089\u308f\u304b\u3063\u3066\u3044\u308b\u306e\u306b\u3001\u6628\u6669\u306f\u4e45\u3057\u3076\u308a\u306b6\u6642\u9593\u5f31\u306e\u7761\u7720\u6642\u9593\u3057\u304b\u3068\u308c\u306a\u304b\u3063\u305f\u3002<\/p>\n<p>\u7761\u7720\u4e0d\u8db3\u306e\u4eca\u65e5\u306f\u3001\u30d1\u30d5\u30a9\u30fc\u30de\u30f3\u30b9\u304c\u3060\u3060\u843d\u3061\u3067\u3001<strong>\u8a08\u753b\u3057\u3066\u3044\u305f\u3053\u3068\u3092\u5168\u7136\u3084\u308c\u306a\u3044\u30dd\u30f3\u30b3\u30c4\u91ce\u90ce<\/strong>\u3060\u3063\u305f\u3002<\/p>\n<div class=\"toc\">    <div id=\"toc_container\" class=\"sgb-toc--bullets js-smooth-scroll\" data-dialog-title=\"Table of Contents\">\n      <p class=\"toc_title\">\u76ee\u6b21 <\/p>\n      <ul class=\"toc_list\">\n  <li class=\"first\">\n    <a href=\"#i-0\">\u300e\u7761\u7720\u4e0d\u8db3\u300f\u3067\u30dd\u30f3\u30b3\u30c4\u91ce\u90ce\u3092\u7e70\u308a\u8fd4\u3055\u306a\u3044\u305f\u3081\u306b<\/a>\n    <ul class=\"menu_level_1\">\n      <li class=\"first\">\n        <a href=\"#i-1\">\u5bdd\u308b\u524d\u306e\u691c\u8a3c<\/a>\n      <\/li>\n      <li>\n        <a href=\"#i-2\">\u8d77\u304d\u305f\u6642\u306e\u691c\u8a3c<\/a>\n      <\/li>\n      <li class=\"last\">\n        <a href=\"#i-3\">\u6539\u5584\u70b9<\/a>\n      <\/li>\n    <\/ul>\n  <\/li>\n  <li class=\"last\">\n    <a href=\"#i-4\">\u307e\u3068\u3081<\/a>\n  <\/li>\n<\/ul>\n\n      \n    <\/div><\/div><h2 id=\"i-0\">\u300e\u7761\u7720\u4e0d\u8db3\u300f\u3067\u30dd\u30f3\u30b3\u30c4\u91ce\u90ce\u3092\u7e70\u308a\u8fd4\u3055\u306a\u3044\u305f\u3081\u306b<\/h2>\n<h3 id=\"i-1\">\u5bdd\u308b\u524d\u306e\u691c\u8a3c<\/h3>\n<p>\u8a08\u753b\u3057\u3066\u3044\u305f\u3053\u3068\u3092\u5b9f\u884c\u3067\u304d\u306a\u3044\u30dd\u30f3\u30b3\u30c4\u91ce\u90ce\u306e\u307c\u304f\u3067\u3059\u304c\u3001\u305d\u306e\u307e\u307e\u3067\u7d42\u308f\u308a\u306b\u306f\u3057\u307e\u305b\u3093\u3002<\/p>\n<p>\u3057\u3063\u304b\u308a\u3068\u691c\u8a3c\u3092\u884c\u3044\u3001\u6539\u5584\u7b56\u3092\u8003\u3048\u307e\u3059\u3002<\/p>\n<p>\u307e\u305a\u306f\u5bdd\u308b\u524d\u306e\u691c\u8a3c\u304b\u3089\u3002<\/p>\n<p>\u306a\u305c\u7761\u7720\u4e0d\u8db3\u3068\u306a\u3063\u305f\u304b\uff1f<\/p>\n<p>\u307e\u305a\u6628\u6669\u7720\u308a\u306b\u3064\u3044\u305f\u306e\u304c\u300122\u664211\u5206\u3002<\/p>\n<p>\u4e88\u5b9a\u3067\u306f21\u6642\u534a\u306b\u306f\u7720\u308a\u306b\u3064\u304f\u306f\u305a\u3060\u3063\u305f\u306e\u3067\u3001\u3053\u3053\u306741\u5206\u306e\u9045\u308c\u3067\u3059\u3002<\/p>\n<p>\u3067\u306f\u9045\u308c\u305f\u539f\u56e0\u306f\u4f55\u304b\uff1f<\/p>\n<p>\u6628\u6669\u306e\u30ed\u30b0\u3092\u898b\u8fd4\u3059\u3068\u3001<\/p>\n<div class=\"li-yubi li-mainbdr main-c-before\">\n<ul>\n<li>20\u664201\u5206\u301c21\u664226\u5206\u3000\u30aa\u30f3\u30e9\u30a4\u30f3\u30df\u30fc\u30c6\u30a3\u30f3\u30b0<\/li>\n<li>21\u664226\u5206\u301c21\u664230\u5206\u3000\u660e\u65e5\u306e\u65e5\u5831Plan\u8a18\u5165<\/li>\n<li>21\u664230\u5206\u301c21\u664250\u5206\u30001\u65e5\u306e\u632f\u308a\u8fd4\u308a<\/li>\n<li>22\u664206\u5206\u301c22\u664210\u5206\u3000100\u5e74\u65e5\u8a18\u5165\u529b<\/li>\n<\/ul>\n<\/div>\n<p>\u3053\u306e\u3088\u3046\u306b\u306a\u3063\u3066\u3044\u305f\u3002<\/p>\n<p>\u30aa\u30f3\u30e9\u30a4\u30f3\u30df\u30fc\u30c6\u30a3\u30f3\u30b0\u304c\u9577\u5f15\u3044\u3066\u3057\u307e\u3063\u305f\u3053\u3068\u306f\u81f4\u3057\u65b9\u306a\u3044\u3068\u3057\u3066\u3001\u305d\u306e\u5f8c\u306e\u300e1\u65e5\u306e\u632f\u308a\u8fd4\u308a\u300f\u306b20\u5206\u3082\u4f7f\u3063\u3066\u3044\u308b\u3002<\/p>\n<p>\u300e1\u65e5\u306e\u632f\u308a\u8fd4\u308a\u300f\u306b\u4f7f\u3046\u6642\u9593\u306f\u6bce\u65e510\u5206\u3068\u6c7a\u3081\u3066\u3044\u308b\u306e\u3060\u304c\u3001\u8272\u3005\u3068\u66f8\u304d\u59cb\u3081\u308b\u3068\u3001\u3064\u3044\u3064\u3044\u6642\u9593\u304c\u904e\u304e\u3066\u3057\u307e\u3046\u3002<\/p>\n<p>\u305d\u3057\u306621\u664250\u5206\u304b\u308922\u664206\u5206\u307e\u3067\u3001\u7a7a\u767d\u306e16\u5206\u9593\u3002<\/p>\n<p>\u307e\u3041\u7a7a\u767d\u3068\u8a00\u3063\u3066\u3082\u3001\u6b6f\u78e8\u304d\u3092\u3057\u305f\u308a\u3001\u30b5\u30d7\u30ea\u3092\u98f2\u3093\u3060\u308a\u3068\u5bdd\u308b\u6e96\u5099\u3092\u3057\u3066\u3044\u305f\u3002<\/p>\n<p>\u305d\u3057\u3066\u6700\u5f8c\u306b\u300e100\u5e74\u65e5\u8a18\u300f\u3068\u3044\u3046\u65e5\u8a18\u30a2\u30d7\u30ea\u306b\u5165\u529b\u3092\u3057\u3066\u5c31\u5bdd\u3002<\/p>\n<p>\u5bdd\u308b\u524d\u306e\u6642\u9593\u3092\u691c\u8a3c\u3057\u3066\u307f\u308b\u3068\u3001<span class=\"keiko_red\"><strong>\u5bdd\u308b\u6642\u9593\u304c\u8feb\u3063\u3066\u3044\u308b\u306e\u306b\u3082\u95a2\u308f\u3089\u305a\u3001\u300e1\u65e5\u306e\u632f\u308a\u8fd4\u308a\u300f\u306b20\u5206\u3082\u306e\u6642\u9593\u3092\u4f7f\u3063\u3066\u3057\u307e\u3063\u305f<\/strong><\/span>\u3053\u3068\u304c\u3001\u5bdd\u4e0d\u8db3\u306b\u3064\u306a\u304c\u3063\u305f\u5927\u304d\u306a\u539f\u56e0\u3067\u3042\u308b\u3068\u308f\u304b\u308a\u307e\u3057\u305f\u3002<\/p>\n<h3 id=\"i-2\">\u8d77\u304d\u305f\u6642\u306e\u691c\u8a3c<\/h3>\n<p>\u6b21\u306f\u8d77\u5e8a\u6642\u9593\u3067\u3059\u3002<\/p>\n<p>\u4eca\u671d\u306f\u30b8\u30e0\u3067\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u3057\u305f\u3044\u3068\u8003\u3048\u3066\u3044\u305f\u305f\u3081\u30014\u664224\u5206\u306b\u76ee\u899a\u3081\u307e\u3057\u305f\u3002<\/p>\n<p>\u3053\u308c\u306f\u4e88\u5b9a\u3057\u3066\u3044\u305f\u6642\u9593\u3067\u3042\u308a\u3001\u7279\u306b\u5bdd\u4e0d\u8db3\u306b\u3064\u306a\u304c\u308b\u539f\u56e0\u306f\u306a\u3044\u3068\u601d\u308f\u308c\u307e\u3059\u3002<\/p>\n<p>\u3057\u304b\u3057\u6628\u6669\u5bdd\u308b\u306e\u304c\u9045\u304f\u306a\u3063\u305f\u3053\u3068\u3092\u8003\u3048\u3001\u4eca\u671d\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u304a\u4f11\u307f\u3057\u3001\u3082\u3046\u5c11\u3057\u5bdd\u3066\u3044\u308c\u3070\u826f\u304b\u3063\u305f\u306e\u3067\u306f\u306a\u3044\u304b\uff1f\u3068\u3044\u3046\u8003\u3048\u3082\u51fa\u3066\u304d\u307e\u3059\u3002<\/p>\n<p>\u4e88\u5b9a\u3057\u3066\u3044\u305f\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u512a\u5148\u3059\u308b\u304b\u3001\u81e8\u6a5f\u5fdc\u5909\u306b\u5bdd\u4e0d\u8db3\u3068\u306a\u3089\u306a\u3044\u3088\u3046\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u4f11\u3080\u3079\u304d\u3060\u3063\u305f\u306e\u304b\uff1f<\/p>\n<p>\u5bdd\u4e0d\u8db3\u306b\u306a\u3089\u306a\u3051\u308c\u3070\u3001\u4eca\u65e51\u65e5\u30dd\u30f3\u30b3\u30c4\u91ce\u90ce\u306b\u306a\u3089\u306a\u304b\u3063\u305f\u304b\u3082\u3057\u308c\u307e\u305b\u3093\u3002<\/p>\n<p>\u3057\u304b\u3057\u4e88\u5b9a\u3057\u3066\u3044\u305f\u3053\u3068\u3092\u3084\u3081\u3066\u3057\u307e\u3063\u305f\u3068\u3044\u3046\u3053\u3068\u3067\u81ea\u5df1\u5acc\u60aa\u3068\u306a\u308a\u3001\u3053\u308c\u307e\u305f\u30d1\u30d5\u30a9\u30fc\u30de\u30f3\u30b9\u306e\u4e0b\u304c\u308b\u539f\u56e0\u306b\u306a\u3063\u305f\u304b\u3082\u3057\u308c\u307e\u305b\u3093\u3002<\/p>\n<p>\u7dcf\u3058\u3066\u8003\u3048\u308b\u3068\u3001\u4eca\u671d\u306f\u7121\u7406\u3057\u3066\u3067\u3082\u8d77\u304d\u3066\u3001\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306b\u884c\u3063\u3066\u826f\u304b\u3063\u305f\u3068\u601d\u3044\u307e\u3059\u3002<\/p>\n<h3 id=\"i-3\">\u6539\u5584\u70b9<\/h3>\n<p>\u5bdd\u308b\u524d\u3068\u8d77\u304d\u305f\u6642\u306e\u691c\u8a3c\u304b\u3089\u3001\u4eca\u5f8c\u306b\u3064\u306a\u304c\u308b\u6539\u5584\u70b9\u3092\u8003\u3048\u307e\u3059\u3002<\/p>\n<p>\u305d\u3053\u3067\u6d6e\u304b\u3093\u3060\u306e\u306f\u3001<strong>\u300c\u5bdd\u308b\u524d\u306e\u30eb\u30fc\u30c6\u30a3\u30f3\u3092\u59cb\u3081\u308b\u306e\u304c\u9045\u3044\u306e\u3067\u306f\u306a\u3044\u304b\uff1f\u300d<\/strong>\u3068\u3044\u3046\u3053\u3068\u3067\u3059\u3002<\/p>\n<p>\u307c\u304f\u306e\u5915\u98ef\u5f8c\u306b\u3084\u308b\u30eb\u30fc\u30c6\u30a3\u30f3\u306f<\/p>\n<div 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