تدريب Shadowing: 🌙Soft night routine tips | calm, feminine habits | regulate your nervous system before sleeping - تعلم التحدث بالإنجليزية عبر الفيديو
جارٍ إنشاء الدرس...
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if you drink coke zero in a wine glass we can be friends so hello my loves
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and welcome back to my channel what are we going to
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talk about today we're going to talk about night rituals
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so the perfect night routine to make you feel relaxed regulated
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expensive to make you have the best sleep of your life and this video is the perfect occasion to
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zero in a wine glass why
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because you need to romanticize your routine make your everyday feel
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special to make the little moments special you cannot just wait
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for life to happen you have to make the little changes the little switches
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that will make your everyday life feel like a ritual
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and that's exactly what we're going to talk about today now
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the absolute perfect recipe for the perfect night routine is one
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that regulates the nervous system that makes you have a good eight
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expensive and especially one that makes your morning easier in fact
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if you missed it make sure to go watch part one
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where i talk about how to make your morning routine feel like a ritual
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and on here i already mentioned my routine a little bit
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but since you guys love that video
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so much i thought about making a longer version as well as always
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if you're new here welcome my name is Mirella
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and on here we talk about all things self -care class
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and self -growth and
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if you want to connect with me in the description you will find all of my information and my other
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straight into my eight step night routine so first things first i already said
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that the perfect night routine should make you feel regulated
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and relaxed and you simply cannot do that in a messy environment
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so am i saying
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that you have to clean the whole house before going to sleep absolutely not
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but at least try to do some smaller things
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that will reset your environment so it's one of the biggest gifts
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that you can do to your future self meaning the version of you that wakes up in the morning
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to a clean, organized space.
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So what can we do?
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First of all, especially if you're a woman, maybe try to avoid too much visual clatters.
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There are literally scientific studies on this, that we don't operate well with too much clutter.
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When your room is messy, when your house is messy, you will feel messy too.
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We don't want that.
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We don't want all the brain fog.
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We don't want to be irritated.
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We want to be relaxed.
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We want to wake up in a nice, clean environment.
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So I know that at night you're tired.
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Maybe you worked all day, you studied all day, whatever.
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So I'm not One example is after eating, always put the dishes away.
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Don't wait until the morning please.
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I know that a lot of people do that, but please don't do it.
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It's just going to make you wake up stressed, which is something we definitely want to avoid.
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Maybe clean the kitchen a little bit.
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It just literally takes one second.
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Lay out the clothes for the next day.
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Make it a habit.
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Just have those 15 minutes of reset.
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You really don't have to aim for perfection, but you deserve to wake up in a place that supports you.
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And also that will definitely impact your night routine as well.
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Okay, next point.
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The blue, big, white hospital lights should not exist in your home.
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Those are just for cleaning.
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After 5 p .m., you only want to light up the warm, soft lights.
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Your environment should tell your body that it's safe to relax.
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And if you constantly keep the cold white lights on, you will literally disrupt your sleep as well.
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Warm lights also encourage melatonin production.
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It's not only a matter of creating ambience, of feeling relaxed.
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It's also a way to sleep better, even if you don't realize it.
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And also, again, just make your everyday life feel a little bit more special.
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You don't want to spend your night feeling like you're in a hospital.
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your ambience nicer I said this so many times
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but a part of creating a calm ambience could also be not only let up candles
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but also maybe putting on some jazz music
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or some relaxing music put it on something calm
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because listen your body is literally not a machine
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so you expect it to go from awake productive to sleep forward immediately that's just not gonna happen
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if you don't create a relaxing ambience it's also gonna be
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so much harder for you to fall asleep it's gonna disrupt your sleep you're gonna wake up at night
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and it's something that you can fix with just one simple switch
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so just start doing it let me know how it goes
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okay one of my favorite part of my night routine is
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definitely my beauty routine my beauty rituals i want you to take those 15 minutes for yourself it doesn't matter
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if you have kids it doesn't matter
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if you have a lot of things to think about it
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doesn't matter how tired you are i want you especially
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if you're a busy person i want you to take 15 minutes for yourself there's this quote from joseph spencer
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that it's about meditation but i feel like you can apply to this too to anything and taking care of yourself.
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where he says something like you're so busy
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that you don't even have 10 minutes to meditate throughout your
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day then you should meditate for one hour this is the exact same i don't care
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if you don't have time especially
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if you don't have time you should take care of yourself especially
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if you're so busy you have
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so many things to think about take those moments for yourself
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take the time for some rituals also not just about skincare
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it's not just about putting some creams in your face
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and going to sleep something i like to do sometimes is just to put on some meditation music
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frequencies put on the creamiest vanilla body lotion do some hair oiling put on the lip mask also i have
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so many products i love so let me know
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if you want a product recommendation video
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because i could literally talk for hours about this for me
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beauty rituals are much more than just a routine again it's not just about putting some cream in your face
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when you don't even take 10, even 5 minutes for yourself.
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What you're telling yourself is: "I prioritize every single person in my life, I prioritize my boss, maybe your work,
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but I don't even value enough to take 5 minutes for myself every single night." And also have some boundaries.
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If your family is stressing you out, close the door or do it in your room or
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if you have kids or a husband for example I always tell my boyfriend I Need those 10 minutes for myself.
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It cannot enter the bathroom.
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Just take
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that time just take for you you need to prioritize yourself next point is such a crucial one
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and it is about planning i'm a crazy type a person
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and every single night four years now i've been planning the
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day after without missing a day again it's all about making your life easier
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so before going to sleep every single night i take my ipad
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or even my phone
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if i'm too tired to even take my ipad i write
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a to -do list of everything i have to do maybe it's studying, doing this, doing that, going to the post office, walking the dog, whatever, hanging out with a friend.
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Actually, you should schedule the fun time because that means that when you're there, you don't have to think of all the other things you have to do.
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You one, two, three hours, whatever, your mind is clear.
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If nothing else to think about, everything else is already taken care of, or at least you know that they have their time slot.
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So you don't have to worry about anything.
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You only worry when you procrastinate.
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So again, the night routine, I think I've said this like 10 times in this video, but your night routine, a successful night routine should make your morning easier, should make your morning better.
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So again, I start by writing my to -do list and then I literally go and write the time slots.
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single hour with something I have to do so that I'm sure
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that I have time for everything I don't have to stress for anything and
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when I wake up in the morning my day is already
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planned for it's already organized I don't have to stress about a thing
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while on the other end if you wake up every single morning
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and you think that you have to plan the whole day you're gonna be stressed especially
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if you have to hurry up to go to school
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or to the gym or go to work whatever you do in the morning sometimes
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when I really want to put a lot of effort into it I also plan my meals and that makes my
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options I told you I'm a type a person I'm very organized
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but sometimes I'm like maybe I'm not gonna create this tomorrow
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so I just gave myself options I remember what I have
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in the fridge I just make myself a little meal plan
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so again plan a lot it's gonna make your life
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so much easier it's gonna make your morning stress -free especially
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if you're the kind of person that goes to sleep thinking of all the things
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that they have to do the day after this is gonna
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help you a lot now the next point is something I already mentioned in my other video
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but I'm gonna mention it again because
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because I never do it and I always forget it
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and then I feel sick this has nothing to do with diet culture
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so I'm not here promoting eating less none of that but the point is
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eat lightly before going to sleep
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or at least stop eating many hours before going to sleep
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and don't immediately get into bed now every single time as an italian i have pizza for dinner
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and yes here we eat the whole pizza that's how we do it i don't digest it
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and i just have the worst sleep of my life i just have nightmares
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and that just happens all the time
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and i just never learn in fact the next point will be the solution for this But for now, when you can, try to avoid having too much heavy dinners.
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I like having soups or something light, something that makes you have a good night's sleep.
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Because trust me, you're not going to feel much energized if you do that every single night.
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If the goal is to feel good and energized, try having a lighter dinner.
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And slash or my favorite thing to do is definitely to have some evening movement.
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When I'm back in my family home, I have a dog.
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So it's not like I have a choice.
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I don't have to walk him at night.
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We used to have a big house with a big garden.
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So we didn't really have this problem at night.
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into an apartment so we don't have the garden anymore and
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so guess what when I come back home I have to walk the dog however
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while it was something that in the beginning was so hard
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because I didn't want to get dressed up after dinner it has really become the best ritual
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and one of the things
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that I look the most forward to during my day not only helps a lot
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when I eat pizza literally I don't think I've ever had a bad night's sleep
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when I'm back home so this probably helps a lot
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but it's also just a moment for myself I just walk the dog with the sun setting and I
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podcast so this is to say
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that having some night movement can also be a rejoiner routine can also become something special
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and not only
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that it will also make you digest better lower your stress it will make you feel more relaxed
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and it's also a nice way to get some steps in especially
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if you're very busy throughout your day
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or sitting at a desk all day another thing i really like to do
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when it comes to evening movement is definitely some stretching or yoga going back to digesting better
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have classes on that so
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that helps as well another thing I've been doing every single night for years
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and years something like seven eight years now is drinking a chamomile tea every single night before going to sleep
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and this point is actually not just about tea
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but it's about all these little extras that you can add to your routine that will make you feel more relaxed Again,
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this includes chamomile tea, but it also includes supplements like ashwagandha or melatonin.
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Also magnesium.
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Another thing I've talked about so many times is sleep serums and sleep masks, sleep creams.
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I actually do have a few.
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They were pretty much next to me.
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I also have the pillow spray, but it was just too far, so I didn't reach for it.
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But this is a relaxing hand mask from Rituals.
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This is the Ritual of Jing line.
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And this whole line is literally my lifesaver.
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This slip serum, first of all, has an amazing scent.
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It smells a little bit like mint.
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It's something fresh.
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But also, I have absolutely no idea how this works.
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life again not sponsored i have no idea how this works
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but this literally makes me have the best sleep of my life
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and this is what this point is all about
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so adding on all this little tiny extras will make you
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feel a little bit more expensive will make your routine feel a little bit more special
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and it will definitely impact your night for the better now going on to my last point is something
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that i feel like everyone tells you but if they tell you this it's because it works it is of this
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but just avoid the blue lights avoid the screen before going
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to sleep something i like to do is using my projector
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and watching a very calm relaxing movie
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or series on there sometimes i literally watch disney movies
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or i watch modern family something very light something that's not
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gonna give me anxiety before going to sleep i do like some active series
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but i don't watch them at night
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because again the goal is to be relaxed is to rest so you don't want to stress yourself out
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to avoid the blue light in general and it's much softer
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and lighter on the eye another thing you can do is
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just start reading i used to have such a good reading habit every single night i would read
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and i would literally fall asleep reading because it's so true
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when they tell you that reading a book makes you sleep
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that is so true first of all because it reduces all the stimulation
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that you get from your phone
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and it just helps you focus on one single thing
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and i literally feel like it makes your eye tired i don't really know what's the science behind it
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but it just works also i
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also makes me go to sleep inspired
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and much happier in general my favorite author is definitely joe dispensa
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when it comes to these spiritual books
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so we are at the end of today's video i really hope
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that you loved it i hope
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that you learned something as always make sure to like it
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and subscribe if you want to connect with me in the description you'll find all of my information
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and my other socials and also make sure to leave a comment
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because i always read them
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and i always try to respond to every single one i really hope
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that after this you're gonna have the best sleep of and I'll see you next week with a brand new video!
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Bye -bye.
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السيناريو
تخيل أنك تعود إلى المنزل بعد يوم طويل من العمل أو الدراسة. تشعر بالتعب والإرهاق، لكنك تريد أن تجعل ليلتك أكثر هدوءًا واسترخاءً. تحتاج إلى طريقة لتحسين روتينك الليلي بحيث يساعدك على تنظيم أفكارك ويجعلك تستعد لليوم التالي. في هذا الفيديو، تمت مناقشة كيفية تحقيق ذلك من خلال بعض العادات البسيطة التي يمكن أن تغير من تجربتك المسائية.
كلمات وجمل مفيدة
- تخفيف التوتر - "relaxation techniques"
- نظام الأعصاب - "nervous system regulation"
- بيئة منظمة - "organized environment"
- التخلص من الفوضى - "declutter your space"
- تجربة نوم أفضل - "better sleep experience"
تحدي التظليل الخاص بك
قم بتجربة طريقة التظليل في الإنجليزية عن طريق اختيار جزء من المحادثة من الفيديو. حاول تكرار الجمل بعد المتحدث، مع التركيز على تحسين النطق باللغة الإنجليزية واستخدام ممارسة المحادثة الإنجليزية في سياقات طبيعية. يمكنك اختيار عبارة واحدة وأن تكررها عدة مرات، مع محاولة تقليد الانغماس الصوتي واللحن. هذا سيساعدك على تحسين مهاراتك اللغوية بشكل كبير.
تذكر أن كلما مارست أكثر، ستحصل على نتائج أفضل. لذا، خصص بعض الوقت كل ليلة لتطبيق هذه العادات الجديدة، واجعل من روتينك الليلي تجربة تستحق الانتظار.
القواعد في هذا الفيديو
أكثر التراكيب التي يستخدمها المتحدث، مع العبارات نفسها من الفيديو:
| التركيب | في الفيديو |
|---|---|
| المضارع التام المستمر have/has been + -ing — حدث بدأ سابقًا وما زال مستمرًا | i've been planning · I've been doing |
| “used to” used to + فعل — عادة أو حالة في الماضي لم تعد قائمة | used to have |
| المبني للمجهول be + اسم المفعول — التركيز على ما يحدث لا على من يفعله | be irritated · be relaxed · be not only let |
| المضارع التام have/has + اسم المفعول — حدث ماضٍ ما زال له أثر الآن | I've said · has really become · I've talked |
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.