تدريب Shadowing: How To Sleep Better Every Night | English Podcast for Easy English Conversation | Learn English - تعلم التحدث بالإنجليزية عبر الفيديو

Hello, everyone, and welcome back to Small Talk Podcast, where learning English is easy and fun.

I'm Emily.

Hello, Emily, and hello to all our wonderful listeners.

I'm Robert, and it's so good to be here today.

It's great to see you, Robert.

How are you doing today?

I'm doing okay, thank you.

But honestly, I'm a little tired.

I didn't sleep very well last night.

Oh no, I'm sorry to hear that.

Actually, that's perfect timing, because today we are talking about sleep.

Really?

That's amazing.

I need this topic.

Sleep is so important, but sometimes so difficult.

You're absolutely right.

Good sleep changes everything.

Your energy, your mood, your health, everything.

It really does.

When I sleep well, I feel like a superhero.

When I sleep badly, I feel like a zombie.

A zombie!

That's a funny picture.

But before we start, we want to say a big thank you for listening.

Yes, thank you so much.

And if you like our podcast, please take a moment to subscribe.

And to share it with your friends and family.

A little click helps us a lot.

And don't forget to give us a like.

It makes us so happy to see your support.

It really does.

Okay, are you ready, Robert?

I am ready.

Let's talk about sleep.

I want to learn how to sleep better.

Perfect.

Today, we are talking about how to sleep better every night.

We will share simple tips that really work.

Simple tips.

I like that.

Sometimes people give complicated advice.

I want easy things I can do tonight.

Don't worry.

Everything we share today is simple and practical.

You can start using these tips immediately.

Great.

So, Emily, let's start with a basic question.

How many hours of sleep do we need?

That's a very good question.

Most adults need seven to nine hours of sleep every night.

Seven to nine hours.

So if I go to bed at 11 and wake up at 6, that's only seven hours.

Yes, that's seven hours.

That's okay.

It's the minimum.

But eight hours is better.

So if I want eight hours, I need to go to bed at 10 instead of 11.

Exactly.

One hour earlier makes a big difference.

Your body gets the rest it needs.

Honestly, here's my problem.

Sometimes I go to bed at 10, but I can't fall asleep until midnight.

That's very common.

Many people have that problem.

You lie in bed, but your mind is still awake.

Yes, exactly.

My body is in bed, but my brain is thinking about work, about tomorrow, about everything.

That's called racing thoughts.

Your mind is racing like a car.

It won't stop.

Racing thoughts.

That's perfect.

My thoughts are definitely racing at night.

Okay, so let's talk about how to fix that.

The first tip is about your bedroom environment.

My bedroom environment?

What does that mean exactly?

It means the space where you sleep.

The temperature, the light, the noise, everything around you.

Ah, I see.

So my bedroom should be a good place for sleeping.

Exactly.

Your bedroom should be cool, dark, and quiet.

Those are the three most important things.

Cool, dark, and quiet.

Let me think about my bedroom.

It's sometimes too warm.

That's a problem.

The best temperature for sleep is between 16 and 20 degrees Celsius.

16 to 20?

That's quite cool.

I usually keep my room at 23 degrees.

23 is too warm for good sleep.

Your body temperature needs to drop a little when you sleep.

I didn't know that, so I should make my room cooler before bed.

Yes, open a window or use a fan.

A cool room helps you fall asleep faster.

Okay, cool room, I can do that.

What about the second thing, dark?

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Yes, dark is very important.

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Light tells your brain it's daytime.

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Darkness tells your brain it's time to sleep.

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I have a small lamp that stays on all night.

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I don't like total darkness.

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Many people feel that way.

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But even a small light can affect your sleep quality.

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Really?

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Even a small lamp?

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Yes.

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Light stops your body from making melatonin.

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That's the sleep hormone.

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Melatonin.

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What is that exactly?

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Melatonin is a natural chemical in your body.

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It makes you feel sleepy.

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Darkness helps your body produce it.

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So if I have light in my room, my body doesn't make enough melatonin.

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Exactly right.

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So try to make your room as dark as possible.

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Use thick curtains or an eye mask.

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An eye mask?

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That's a good idea.

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I can try that.

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It's easier than changing my curtains.

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Perfect!

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An eye mask is simple and it works very well.

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Now let's talk about the third thing.

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Quiet.

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Quiet.

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My apartment is usually quiet, but sometimes I hear cars outside or my neighbors.

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Acknowledging the challenge.

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Understanding.

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City noise is difficult.

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You can't control outside sounds, but you can use earplugs.

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Earplugs.

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I tried them once, but they felt uncomfortable in my ears.

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There are different types.

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Soft foam ones, silicone ones.

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You can also try white noise instead.

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White noise.

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What is that exactly?

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White noise is a constant, gentle sound.

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Like a fan running or soft rain, it covers other noises.

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Oh, that sounds nice.

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So it blocks the car sounds and neighbor sounds.

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Yes, exactly.

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You can use a white noise machine

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or even a phone app many are free i'm going to try

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that tonight so we have cool dark and quiet what's the next tip

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the next tip is about your bedtime routine do you have

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one a bedtime routine i'm not sure i just go to bed

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when i'm tired that's what most people do

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but having a routine helps your brain prepare for sleep how

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does a routine help my brain your brain likes patterns

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when you do the same things every night your brain learns it thinks oh these activities mean sleep is coming

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that makes sense like training a dog you do the same thing

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and it learns yes a bit like that you're training your brain

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so what should a bedtime routine look like i don't know

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tell me what do you do okay i'll share my routine

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about one hour before bed i start to slow down one hour before so if you want to to sleep at 10, you start at 9.

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Exactly.

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At 9, I turn off the television, I stop looking at my phone.

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Oh, that's hard.

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I usually watch videos on my phone until I fall asleep.

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I know it's hard, but phone screens are very bad for sleep.

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Why are they bad?

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Phone screens produce blue light.

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Blue light is like sunlight.

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It wakes up your brain.

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So when I look at my phone, my brain thinks it's daytime?

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Yes, exactly.

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Your brain gets confused.

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It stops making melatonin.

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Then you can't sleep.

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Oh, no. I've been doing this every night.

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No wonder I can't sleep well.

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Don't feel bad.

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Most people do this.

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But now you know, so you can change it.

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You're right.

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So no phone one hour before bed.

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What do you do instead?

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I read a book.

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A real paper book, not on a screen.

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I like reading.

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That sounds relaxing.

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It is very relaxing.

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I read for about 20 minutes.

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It makes me sleepy.

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What kind of books do you read before bed?

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I read calm books, not exciting action books or scary books.

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Those wake up your brain.

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Right.

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You want to calm your brain, not excite it.

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Exactly.

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So I read gentle stories or poetry.

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After reading, I take a warm shower.

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A warm shower?

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Earlier you said the bedroom should be cool.

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Good question.

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The warm shower heats your body, but after you finish, your body temperature drops.

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And when your body temperature drops, it signals sleep time?

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Yes, perfect.

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You understand.

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The drop in temperature makes you sleepy.

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That's clever.

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Our bodies are very smart.

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They are.

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After my shower, I brush my teeth and get into bed.

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So, your routine is stop screens, read a book, take a warm shower, brush teeth, then bed?

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Yes, that's it.

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The same things in the same order.

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Every night.

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My brain knows what's coming.

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I'm going to make my own routine.

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Maybe I'll read, then shower, then listen to calm music.

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That sounds perfect.

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The important thing is consistency.

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Do it every night.

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Every night?

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Even on weekends?

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Especially on weekends.

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Your body loves regularity.

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Try to sleep and wake at the same times every day.

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I usually stay up late on Friday and Saturday.

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Then I sleep until noon on Sunday.

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That's very common, but it confuses your body clock.

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It's like giving yourself jet lag.

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Jet lag?

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Really?

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Yes.

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Your body doesn't know what time it is.

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On Monday morning, you feel terrible.

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That's true.

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Monday mornings are always so hard for me.

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Try to keep your sleep schedule more consistent.

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Maybe wake up only one hour later on weekends, not five hours.

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One hour later instead of five.

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That's a big change for me, but I'll try it.

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Good.

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Now let's talk about another important tip, what you eat and drink before bed.

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Food and drinks.

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How do they affect sleep?

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They affect it a lot.

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First, don't eat a big meal close to bedtime.

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How close is too close?

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Try to finish dinner at least two or three hours before bed.

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So if I go to bed at 10, I should eat dinner by 7 or 8.

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Perfect.

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If you eat too late, your stomach is still working.

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It's hard to sleep when you're digesting food.

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I have felt that.

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Sometimes I eat pizza at 9 and then I feel uncomfortable in bed.

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Yes, especially heavy foods like pizza.

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They take a long time to digest.

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What if I'm hungry before bed?

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Should I just stay hungry?

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No, don't go to bed hungry.

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That's also bad for sleep.

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You can have a small, light snack.

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Like what?

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What's a good bedtime snack?

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A banana is good.

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Or a small bowl of oatmeal, some nuts, a cup of warm milk.

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Those sound nice.

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What about drinks?

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Can I drink water before bed?

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Yes, you can drink water, but not too much.

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If you drink a lot, you'll wake up to use the bathroom.

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That's happened to me.

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I wake up three times to go to the bathroom.

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So, drink enough water during the day, but slow down after dinner.

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What about coffee?

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I sometimes have coffee after dinner.

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Oh no, Robert.

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That's terrible for sleep.

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Caffeine stays in your body for six hours or more.

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Six hours?

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I didn't know it lasted that long.

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Yes.

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So if you drink coffee at seven, it's still affecting you at midnight.

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No wonder I can't sleep.

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I need to stop drinking coffee in the evening.

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Try not to have any caffeine after 2 in the afternoon.

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That includes coffee, tea, and cola drinks.

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Okay, no caffeine after 2.

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I can do that.

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Good.

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Now let's talk about one more thing.

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Exercise.

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Exercise?

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I know it's good for health.

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Is it good for sleep, too?

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Yes, very good.

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People who exercise sleep better and deeper.

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When should I exercise?

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Morning or evening?

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Morning or afternoon is best.

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Exercise gives you energy.

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If you exercise late at night, it can keep you awake.

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Because your heart is beating fast and your body is energized.

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Exactly.

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So try to finish exercise at least three hours before bedtime.

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I can exercise in the morning before work.

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That would help me wake up, too.

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Perfect idea!

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Morning exercise is wonderful.

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It gives you energy all day and helps you sleep at night.

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Wow!

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We've talked about so many things.

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Let me try to remember them all.

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Let's review together.

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First, make your bedroom cool, dark, and quiet.

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Cool, dark, and quiet.

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Use a fan, an eye mask, and white noise.

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Perfect.

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Second, create a bedtime routine.

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Same activities every night every night.

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Stop screens one hour before bed, read a book, take a warm shower.

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Yes.

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Third, keep a consistent sleep schedule.

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Sleep and wake at the same times.

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Even on weekends, no more sleeping until noon on Sunday.

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Fourth, watch what you eat and drink.

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No big meals or caffeine before bed.

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Finish dinner by 7 or 8, no coffee after 2, small snack if hungry.

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And fifth, Exercise regularly, but finish at least three hours before bedtime.

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I can do this.

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These tips are simple.

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I just need to start using them.

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That's the right attitude.

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Start with one or two tips, then add more slowly.

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Tonight, I'll make my room cooler and darker, and I'll stop using my phone one hour before bed.

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Excellent choices.

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Those two changes will make a big difference.

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Thank you, Emily.

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I really think this will help me sleep better.

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I'm so glad.

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Good sleep will change your whole life.

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You'll have more energy, better focus, and a happier mood.

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I'm excited to try these tips.

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I want to feel like a superhero again, not a zombie.

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You will.

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Just be patient with yourself.

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Change takes time.

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And to all our listeners, we hope these tips help you too.

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Please try them and tell us what works for you.

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We love hearing your stories.

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And don't forget to subscribe to Small Talk Podcast so you don't miss our next episode.

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If you liked this episode, please give us a like and share it with someone who needs better sleep.

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And for our question of the day, please comment below.

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What time do you usually go to bed?

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Yes, and tell us which tip you will try first.

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We want to hear from you.

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We promise to read all your comments.

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It's so nice to connect with you all.

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Thank you again for listening, everyone.

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Sleep is so important.

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We hope you sleep wonderfully tonight.

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Yes, sweet dreams to everyone.

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Take care of yourselves and your sleep.

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Until next time, goodbye, everyone.

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Bye, everyone.

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Sleep well and see you in the next episode.

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.

تدريب Shadowing: How To Sleep Better Every Night | English Podcast for Easy English Conversation | Learn English - تعلم التحدث بالإنجليزية عبر الفيديو

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