تدريب Shadowing: How Much Sleep Do You Actually Need? - تعلم التحدث بالإنجليزية عبر الفيديو
جارٍ إنشاء الدرس...
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Tired? We all know the feeling; irritable, groggy and exceptionally lazy. Chances are you didn't sleep enough last night, or the past few nights. But what exactly is "enough sleep?" And more importantly, can you ever "catch up" on it?
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While the very function of sleep is still debated by scientists, we do know that it's necessary to function efficiently and productively. After all, we spend 24 years of our lifetime sleeping, it had better be important. Researchers have tested how much is required each night by assigning groups of people to four, five, and eight hours of sleep over extended periods of time. After 14 days, those with eight hours of sleep exhibited few attention lapses of cognitive issues; however, those with six or four hours of sleep showed a steady decline. In fact, after only two weeks, the six hour group showed a similar reaction time to a person with a blood alcohol concentration of 0.1%, which is considered legally drunk. The four hour sleepers suffered even more, occasionally falling asleep during their cognitive tests. In both groups, brain function decreased day by day, almost linearly with no sign of leveling off.
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Scientists have dubbed this cumulative effect as sleep debt. So can we recover from it?
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After a night or two of little sleep, studies show that the body and brain can fully recover with a few nights of good sleep. However, with long term sleep deprivation on the scale of weeks to months, the recovery of cognitive function is much slower, requiring many more nights of quality sleep. On the timescale of months to years, it is unknown whether brain function can be fully repaired, or if it causes permanent damage. Paradoxically, with chronic sleep deprivation, your sleepiness or how tired you feel does eventually level off, meaning that you become less and less aware of your objective impairment over time.
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So how long should you sleep? Most studies tend to show that seven to eight hours of sleep is the average ideal for humans. Apart from the cognitive issues, individuals who consistently sleep less than seven hours a night have an increased risk of heart disease, obesity and diabetes, not to mention a 12% higher risk of death. On the flip side, studies have shown that while sleeping more than eight hours does not impair brain function, it also carries an increased risk of heart disease, obesity and diabetes, and a 30% increased risk of mortality!
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So too much sleep may also be a bad thing.
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But variation most certainly exists, and our genetics play a large role. In fact, individuals genuinely unaffected by only six hours of sleep were found to have a mutation of a specific gene. When scientists genetically engineered mice to express this gene, they were able to stay awake for an extra 1.2 hours than normal mice. It turns out these short sleepers have more biologically intense sleep sessions than the average person.
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Ultimately, while it's important to know the ideal average of seven to eight hours exists, let your body and brain help you figure out its own needs. After all, no one shoe size fits all. If you want to know how to get better quality sleep each night in order to conquer the hurdles of sleep deprivation, we have some tips and research for you over on ASAPThought.
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You can find a link in the description below to that video.
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Thanks to Audible.com for giving you a free audio book of your choice at audible.com/asap.
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Audible is the leading provider of audio books with over 150,000 downloadable titles across all types of literature. We recommend the 'A Song of Ice and Fire' series, which the Game of Thrones TV show is based off of. It's kept us up through the nights and caused a lot of lost sleep! You can download this audio book or another of your choice for free at audible.com/asap. And with a subscription you can get one free book a month, so you can read the whole series! Special thanks to Audible for making these videos possible.
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And subscribe for more weekly science videos!
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المفردات وملاحظات التحدث لهذا الدرس
يحتوي هذا الفيديو على 12 جملة و689 كلمة للتدرب على الترديد. مدة الكلام 3:23. يتكلم المتحدث بسرعة، نحو 204 كلمة في الدقيقة، لذا ستسمع كثيرًا من وصل الكلمات واختزال الأصوات. 82% من الكلمات ضمن أكثر 3,000 كلمة شيوعًا في الإنجليزية، ويُستحسن مراجعة الباقي قبل البدء.
أهم المفردات في هذا الفيديو
15 كلمة من الفيديو تستحق التعلّم، مع النطق والمعنى:
| الكلمة | النطق | المعنى |
|---|---|---|
| cognitive صفة | /ˈkɑɡ.nɪ.tɪv/ | إِدْرَاكِيّ |
| audio صفة | /ˈɔ.di.oʊ/ | سَمْعِيّ, أُودْيُو |
| scientist اسم | /ˈsaɪəntəst/ | عَالِم, عَالِمَة |
| ideal صفة | /aɪˈdi(ə)l/ | مِثَالِيّ |
| gene اسم | /d͡ʒiːn/ | مُوَرِّثَة, جِين |
| mouse اسم | /maʊs/ | فَأْرَة, فَأْر |
| diabetes اسم | /ˌdaɪəˈbiːtiːz/ | سُكَّرِيّ, دِيَابِيطَا |
| obesity اسم | /ə(ʊ)ˈbiːsɪti/ | سِمْنَة, بَدَانَة |
| suffer فعل | /ˈsʌfɚ/ | تَأَلَّمَ, عَانَى |
| repair فعل | /ˈɹiːpɛɚ/ | أَصْلَحَ |
| intense صفة | /ɪnˈtɛns/ | شَدِيد |
| occasionally ظرف | /əˈkeɪʒənəli/ | أَحْيَانًا |
| asleep صفة | /əˈsliːp/ | نَائِم |
| objective اسم | /ɒbˈd͡ʒɛk.tɪv/ | هَدَف, مَقْصَد |
| steady صفة | /ˈstɪdi/ | ثابت |
القواعد في هذا الفيديو
أكثر التراكيب التي يستخدمها المتحدث، مع العبارات نفسها من الفيديو:
| التركيب | في الفيديو |
|---|---|
| المضارع التام have/has + اسم المفعول — حدث ماضٍ ما زال له أثر الآن | have tested · have dubbed · have shown |
| المبني للمجهول be + اسم المفعول — التركيز على ما يحدث لا على من يفعله | is still debated · were found · is based |
نطق يحتاج إلى انتباه
- أصوات “sh” و“zh”: occasionally /əˈkeɪʒənəli/, concentration /ˌkɑn.sənˈtɹeɪ.ʃən/, shoe /ˈʃu/, variation /ˌvɛəɹiˈeɪʃn̩/, subscription /səbˈskɹɪpʃən/
- الكلمات الطويلة — انتبه لموضع النبر: obesity /ə(ʊ)ˈbiːsɪti/, occasionally /əˈkeɪʒənəli/, concentration /ˌkɑn.sənˈtɹeɪ.ʃən/, consistently /kənˈsɪstəntli/, genuinely /ˈd͡ʒɛn.ju.ɪn.li/
كيف تتدرب بهذا الفيديو
- استمع إلى الفيديو كاملًا مرة واحدة دون أن تتكلم، ودوّن الكلمات التي لا تعرفها.
- ابدأ بسرعة 0.75×، وردّد جملة جملة، ثم عُد إلى السرعة العادية عندما يصبح الأمر سهلًا.
- سجّل صوتك وقارنه بالأصل، مع الانتباه إلى كلمات مثل cognitive, audio, scientist.
ما هي تقنية التظليل الصوتي؟
التظليل الصوتي (Shadowing) تقنية تعلم لغة مدعومة علمياً، طُورت أصلاً لتدريب المترجمين الفوريين المحترفين. الطريقة بسيطة لكنها قوية: تستمع لصوت إنجليزي أصلي وتكرره فوراً بصوت عالٍ — كظل يتبع المتحدث بتأخير 1-2 ثانية. تُظهر الأبحاث تحسناً كبيراً في دقة النطق والتنغيم والإيقاع وربط الأصوات والاستماع والطلاقة.