This title slide focuses on countermeasures for sleepiness after only one hour of sleep. Its subtitle emphasizes practical business strategies to maintain concentration despite short sleep.

1時間しか寝ていない時の

眠気対策

短時間睡眠でも集中力を保つ 実践的ビジネス対策

Source: 短時間睡眠時でも仕事で集中力を保つための実践的対策

This agenda slide outlines a presentation structure on the dangers of 1-hour sleep and concentration loss. It covers five sections: introduction to risks, immediate drowsiness remedies, sustained focus techniques, dietary/lifestyle optimizations, and final measures with summary.

プレゼン構成

1. 1. 導入：なぜ危険か

1時間睡眠の危険性と集中力低下の理由を説明します。

2. 2. 即効性対策

すぐに効果が出る眠気覚ましの実践方法を紹介します。

3. 3. 持続的集中維持

長時間にわたり集中力を保つテクニックを解説します。

4. 4. 食事・リズム工夫

食事と生活リズムを工夫して効果を最大化します。

5. 5. 最終手段・まとめ

最終手段と全体のまとめで締めくくります。 Source: 1時間しか寝ていない時の眠気対策

This slide introduces the dangers of just 1 hour of sleep, highlighting a 30-50% decline in cognitive functions like memory and judgment. It also shows a 4-fold increase in accident risk (US Sleep Foundation data) and a 20% drop in productivity from short sleep measurements.

導入：1時間睡眠の危険性

• 30-50%: 認知機能低下

記憶・判断力に影響

• 4倍: 事故リスク増加

米国睡眠財団データ

• 20%: 生産性低下

短眠時の実測値 Source: 米国睡眠財団ほか

This slide, titled "Immediate Effect Measures," showcases four quick remedies for drowsiness in a feature grid: coffee/green tea for caffeine-induced alertness, cold water face washing to boost blood flow, 5-minute stretching for circulation and focus, and chewing gum for brain activation. Each method uses simple actions with icons to promote instant wakefulness and concentration.

即効性のある対策

{ "features": [ { "icon": "☕", "heading": "コーヒー/緑茶", "description": "カフェインを即摂取して眠気を素早く吹き飛ばせます。" }, { "icon": "💧", "heading": "冷水洗顔", "description": "冷水で顔を洗い血流促進、即座に目覚めを促します。" }, { "icon": "🧘", "heading": "5分ストレッチ", "description": "体を軽く動かし血行改善で集中力を即回復。" }, { "icon": "🍬", "heading": "ガム噛み", "description": "咀嚼で脳活性化、眠気を防ぎシャープに保ちます。" } ] }

This workflow slide outlines steps for maintaining sustained concentration: deep breathing (1 minute), lighting adjustment to bright/natural light (immediate), up-tempo BGM playback (ongoing), and Pomodoro cycles (25 minutes focus + 5 minutes break). It structures these in a table with step, content, and time estimates for easy implementation.

持続的集中維持の流れ

{ "headers": [ "ステップ", "内容", "時間目安" ], "rows": [ [ "深呼吸", "3回深呼吸して集中モードへ", "1分" ], [ "照明調整", "明るい照明/自然光を活用", "即時" ], [ "BGM設定", "アップテンポBGMを再生", "継続" ], [ "ポモドーロ", "25分集中 + 5分休憩を繰り返し", "30分サイクル" ] ] }

Source: 1時間睡眠時の眠気対策

This slide, titled "食事とリズムの工夫" (Tips for Meals and Rhythm), lists practical habits in a table. It advises morning-only caffeine, nuts/yogurt snacks, frequent hydration, and standing breaks every 10-15 minutes.

食事とリズムの工夫

{ "headers": [ "項目", "工夫点" ], "rows": [ [ "カフェイン", "午前中のみ、午後避け" ], [ "軽食", "ナッツ/ヨーグルト" ], [ "水分", "こまめ補給" ], [ "短休憩", "10-15分毎に立ち上がり" ] ] }

The slide "最終手段" (Last Resort) lists four quick fatigue-fighting tactics. They include a 10-20 minute power nap, an outdoor walk for fresh air, peppermint aroma, and stimulating chats with colleagues.

最終手段

• パワーナップ（10-20分）
• 屋外散歩（新鮮空気）
• アロマ（ペパーミント）
• 同僚トーク（刺激）

This conclusion slide, titled "Summary: Start Practicing from Today," emphasizes maintaining concentration even with short sleep via countermeasures, from introductory to final measures, for a safe and productive day. It closes with "Any questions? 💪"

まとめ：今日から実践を

短眠時も対策で集中力キープ可能。<br>導入から最終手段まで活用し、<br>安全・生産的な1日を！

質問ありますか？💪

Source: 1時間しか寝ていない時の眠気対策