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放っておくと怖い睡眠負債について/fjordbootcamp-251122
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Yuukago
November 18, 2025
How-to & DIY
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放っておくと怖い睡眠負債について/fjordbootcamp-251122
フィヨルドブートキャンプ内イベント「⚡️初めてのLT会 Vol.17」にて登壇した際のスライドです。
Yuukago
November 18, 2025
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Transcript
์͓ͬͯ͘ͱා͍ ਭෛ࠴ʹ͍ͭͯ !ZVVLBHP ॳΊͯͷ-5ձWPM
!:VVLBHP Ώʔ͔ ࣗݾհ ظੜ ݄ೖձ 3BJMTϓϥΫςΟεਐߦத
ਭෛ࠴ ͱ͍͏ݴ༿Λฉ͍ͨ͜ͱ͕͋Γ·͔͢ʁ
ਭෛ࠴ͱ Γͳ͍ਭ࣌ؒͷ߹ܭ ҰൠతʹਭෆͱݴΘΕ͍ͯΔঢ়ଶ
ਓ̔࣌ؒͷਭ͕ඞཁ
ਭ͕࣌ؒෆਭෛ࠴͕ൃੜ
ฦࡁ͠ͳ͍ͱෛ࠴Ε্͕Γ ์ஔ͢Δͱ৺ʹෆௐΛ͖ͨ͢
ਭෛ࠴Λෛ͍ͬͯΔ࣌ ͲͷΑ͏ͳঢ়ଶʹ ͳ͍ͬͯΔͰ͠ΐ͏͔ʁ
wதʹؾ͕͋Δɺ͋͘ͼ͕ଟ͍ wർΕ͕औΕͳ͍ wهԱྗɾஅྗ͕མͪɺҙྗ͕ࢄອʹͳΔ w৯ཉ͕૿Ճ͢Δ w͏ͭঢ়ɾΠϥΠϥײ͕ग़ݱ͢Δ w͕ΜͷϦεΫ্ঢɺ໔ӸػೳෆશͳͲ݈߁Λ͢Δ
ਭෛ࠴ͷհͳɺ ͕͍֮ࣗ͠··ਐߦ͍͢͠
ʮࣗਭ͕औΕ͍ͯΔʯ ͱײ͍ͯͯ͡ɺ ࣮ࡍҙྗɾஅྗ͕ঃʑʹ Լ͍ͯ͠Δ͜ͱ͋Δ
ਭෛ࠴Λฦࡁ͢Δʹʁ
ෆͷਭ࣌ؒΛ ϓϥε͢Δ͔͔͠͠ͳ͍
࣍ͷʹ͍ͬͺ͍৸Ε ϓϥϚΠθϩʁ
͜Εؒҧ͍Ͱ ͔͚ͯΑ͏͘ฦࡁͰ͖Δ
͔͜͜Β ྫΛग़ͯ͠આ໌͠·͢ʂ
Ώʔ͔͞Μ,BJHJPO3BJMTظؒதʹɺ l̔࣌ؒzਭ͕ඞཁͳͷʹ l̒࣌ؒzਭ͔͠औΕͣɺ ͦΕΛ̑ؒଓ͚ͯ͠·ͬͨ ✌
Ώʔ͔͞Μͷਭෛ࠴ͷ ܭࢉΛ͠·͢
ਭෛ࠴ΛٻΊΔެࣜ ࣌ؒ࣌ؒ º࣌ؒ ඞཁͳਭ࣮࣌ؒࡍͷਭ࣌ؒ ºਭෛ࠴
࣌ؒͷਭෛ࠴Λ ෛͬͯ͠·͍·ͨ͠ʂ
ฦࡁϓϥϯΛཱͯ·͠ΐ͏ʂ 💦
ϓϥϯ̍ ʮཌʹ·ͱΊͯ৸Δʂʯ
ϓϥϯ̍ʮཌʹ·ͱΊͯ৸Δʂʯ ඞཁͳਭ࣌ؒ ਭෛ࠴ਭ߹ܭ࣌ؒ ࣌ؒ ࣌ؒ࣌ؒ
ͳͷͰ ࣌ब৸dཌ࣌ىচ ͢Εྑ͍ʁ
ݱ࣮తͰͳ͍ͷͰ ΦεεϝͰ͖ͳ͍😥
ϓϥϯ ʮिʹ·ͱΊͯ৸Δʂʯ
ϓϥϯʮिʹ·ͱΊͯ৸Δʂʯ ඞཁͳਭ࣌ؒ ਭෛ࠴ਭ߹ܭ࣌ؒ ࣌ؒ ࣌ؒ࣌ؒ ۚdͰฦࡁ͢Δ
ͳͷͰ ࣌ब৸dཌ࣌ىচ ͢Εྑ͍ʁ
ϓϥϯ̎ྑͦ͞͏Ͱʁ
࣮ҙ͕ඞཁʂ
ҙᶃ ฏͱͷzਭதԝ࣌ࠁzΛ ἧ͑ͳ͍ͱ ࣾձత࣌ࠩϘέ͕ൃੜ͢Δʂ
ਭதԝ࣌ࠁͱ ब৸࣌ࠁͱىচ࣌ࠁͷ ͪΐ͏Ͳதؒͷ࣌ࠁͷ͜ͱ ҙᶃฏͱͷzਭதԝ࣌ࠁzΛἧ͑Δ
தԝ࣌ࠁ࣌ ࣌ىচ ࣌ब৸ ˔ ˔ ˔ ̋ฏͷ߹ ҙᶃฏͱͷzਭதԝ࣌ࠁzΛἧ͑Δ
தԝ࣌ࠁ࣌ ࣌ىচ ࣌ब৸ ˔ ˔ ˔ ̋ࠓճͷ߹ ҙᶃฏͱͷzਭதԝ࣌ࠁzΛἧ͑Δ
͜͜Ͱ ࣌ؒͷζϨ͕ੜ͡Δ ҙᶃฏͱͷzਭதԝ࣌ࠁzΛἧ͑Δ
ਓؒͷମ࣌ܭதԝ࣌ࠁʹ େ͖͘ӨڹΛड͚Δ ҙᶃฏͱͷzਭதԝ࣌ࠁzΛἧ͑Δ
ϓϥϯͰ ࣌ؒͷࣾձత࣌ࠩϘέ͕ ൃੜ͢Δ ҙᶃฏͱͷzਭதԝ࣌ࠁzΛἧ͑Δ
ब৸࣌ؒͱىচ࣌ؒΛલޙʹζϥ͢ தԝ࣌ࠁ࣌ ࣌ىচ ࣌ब৸ ˔ ˔ ˔ ҙᶃฏͱͷzਭதԝ࣌ࠁzΛἧ͑Δ
ҙᶄ ظؒͰͷฦࡁͰ શճ෮Ͱ͖ͳ͍
ҙᶄظؒฦࡁͰશճ෮Ͱ͖ͳ͍ ؾͱମʹෛͬͨѱӨڹ શ͘ผʂ
Ұ࣌తʹؾ͕ղফ͞Εͯ ମʹෛͬͨѱӨڹ ճ෮͖͍ͬͯ͠ͳ͍😱 ҙᶄظؒฦࡁͰશճ෮Ͱ͖ͳ͍
ͦΕΒΛ౿·͑ͯࢲͷ݁
ࢲͷ݁ ਭෛ࠴ΛෛͬͨΒ ͔͚ͯ࣌ؒͣͭ ฦࡁ͍ͯ͘͠ͷ͕ྑ͍
ͳ͔ͳ͔ਭ͕औΕͳ͍ ߹ɺఔͷன৸ ޮՌ͋Γʂ
wਭෛ࠴ͱඞཁͳਭ͕࣌ؒऔΕ͍ͯͳ͍ͱ ͖ʹൃੜ͢Δ wਭෛ࠴Λղফ͢ΔʹɺࣦΘΕͨਭ࣌ؒΛ ϓϥεͯ͠৸Δ wظؒͰղফ͠Α͏ͱ͢Δͱਭதԝ࣌ࠁ͕ͣ ΕΔͷͰɺͣͭ͜·Ίʹฦ͍ͯ͘͠ͱྑ͍ ·ͱΊ
ͱ͍͑ɺ ࢲਭ͕࣌ؒͳ͔ͳ͔֬อ Ͱ͖͍ͯ·ͤΜʢসʣ
Ͱ͕͢ɺ;͔͠தʹͦͬͱ εϚϗΛดͯ͡Ͱૣ͘৸Δ Α͏ʹ͍ͯ͠·͢
օ༷ਭෛ࠴Λ ͖ͪΜͱฦࡁͰ͖͍ͯ·͔͢ʁ
ࠓճͷൃදΛ͖͔͚ͬʹ օ༷ͷ৺ͱʹ݈͔ͳʑ͕ ҰͰଟ͘ଓ͖·͢Α͏ʹʂ
͝ਗ਼ௌ͋Γ͕ͱ͏͍͟͝·ͨ͠ʂ
շ๏ͷલʹɹࠓ͞Βฉ͚ͳ͍ɹਭͷجຊ ʲਭʳਭෛ࠴ʹ͍ͭͯʲҰڮҁਓʹ͡͞Μ͡ʳ 4MFFQ%FCU ࣦͬͨਭऔΓͤΔ͕ɺिͷ৸ͩΊͰΓͳ͍ʜઐՈ͕ޠΔɺਭෛ࠴ͷฦࡁํ๏ ਭෛ࠴ͷঢ়ͱରॲ๏ʹ͍ͭͯ ์͓ͬͯ͘ͱා͍ʮਭෛ࠴ʯɻ৸ෆ͕ͨΒ͢৺ͷӨڹͱରॲ๏Λେֶڭतʹฉ͍ͨ ਭෛ࠴ͷฦࡁʹ͔͔Δ ٳʹ͘৸ΔͳΒʮਭதԝ࣌ࠁʯΛἧ͑Δ னؒͷؾrਭෆ͚ͩͰͳ͘ਭŋ֮੧োʹҙ͕ඞཁ ࢀߟจݙ8FCαΠτ