تدريب Shadowing: Talk About Sleep- Feeling Sleepy And Bedtime Habits | Easy English Conversation for Beginners - تعلم التحدث بالإنجليزية عبر الفيديو

Hi, everyone.

Welcome back to Everyday English Talk, the podcast that helps you practice everyday English for your real life.

I'm Ben.

And I'm Anna.

Thank you for listening today.

Whether you're in bed, on your way to work, going for a walk, or just relaxing at home… Our topic today is something very important

and something that we all experience every single day… sleep.

That's right.

Today we're going to talk about feeling sleepy during the day, what makes us feel tired, and how we can sleep better at night.

We'll also talk about our own sleep routines, share some simple bedtime habits, and give you some easy tips to help you feel more rested.

And of course, at the end of the episode, we'll have a listening and speaking challenge for you, so you can practice speaking English by yourself.

And here's a quick reminder, you can download the free PDF transcript for this episode.

Yes, the PDF includes the full script with key vocabulary bolded, a vocabulary list with meanings, various exercises to help you practice,

and some extra tips to support your learning.

Just check the link in the description of this episode and get your free copy.

It's perfect for review and self-study.

All right, are you ready?

Let's start by talking about our own sleep habits.

Let's go.

Okay, Anna, let me start with a simple question.

When do you feel sleepy during the day?

Hmm, I feel really sleepy in the afternoon.

Usually after lunch, around 2 or 3 p.m.

At that time, I just want to stop everything and close my eyes.

Yes.

Me too.

That's a very common feeling.

We call that the afternoon slump.

Good phrase.

An afternoon slump is when you feel slow, tired, and sleepy in the middle of the day.

Especially after eating lunch.

That's right.

At that time, I often say, I need coffee.

But sometimes I really think, I need a nap.

Me too.

Let's explain that word.

A nap is a short sleep during the day.

Maybe 15 minutes, 20 minutes, or 30 minutes.

Yes.

A nap is not the same as nighttime sleep.

It's just a quick rest.

Sometimes when I'm working from home, I take a nap after lunch.

Just 15 minutes helps me feel better.

That's great.

I don't always take naps, But I think about it almost every day.

Sometimes I say to myself, just 5 minutes on the sofa, and then I wake up 40 minutes later.

That happens to me too.

And not only in the afternoon, if I go to bed very late at night, I also feel really tired in the morning.

Oh yes, if I don't sleep well, or if I sleep for less than 6 hours, I feel tired all day.

Right, and when I'm tired, it's hard to concentrate, hard to work, and I even feel a little grumpy.

Yes, being tired makes everything more difficult.

So it's important to get good sleep at night so we don't feel sleepy during the day.

Let's review useful sleep words from this part.

Sleepy, you feel like sleeping.

Tired, you don't have energy.

Nap, a short sleep during the day.

Slump, a time when your body feels slow and weak, often in the afternoon Didn't sleep well,

when your sleep was bad or not enough Grumpy, a little angry or in a bad mood, because you're tired Alright listeners,

now it's your turn to think When do you feel sleepy during the day?

Is it in the morning, in the afternoon, or at night?

We'd love to hear from you.

Share your opinion with us in the comments.

So Anna, now that we talked about feeling sleepy during the day, let's talk about why it happens.

What are some bad habits that make us feel tired?

Hmm.

I think my number one bad habit is I stay up too late at night.

Sometimes I watch YouTube or scroll through social media for a long time.

Yes, I do that too.

I lie in bed and I say just 10 more minutes.

But then I look at the time and it's already midnight or even 1 a.m.

I know that feeling.

It's so easy to keep scrolling, watching videos, reading posts, and we don't notice the time.

Right.

So let's talk about that word.

To scroll through your phone means to move your finger on the screen, looking at many things for a long time.

Yes.

And when we use the phone in bed, our brains stay active.

That makes it hard to fall asleep.

Good point.

The blue light from screens can stop your brain from relaxing.

Another bad habit is drinking coffee late in the day.

Sometimes I drink coffee around 4 or 5 p.m and then I can't sleep at night.

Yes, that's a big one.

Caffeine can stay in your body for many hours.

So it's better to drink coffee only in the morning or early afternoon.

And for me, sometimes I feel stressed or worried about work and then I can't sleep.

I lie in bed and think and think.

Same here.

When my brain is busy, I look at the ceiling, I turn on my side, I try to relax, but I just can't fall asleep.

That's the worst.

And the next day, I feel exhausted.

Let's explain that word.

Exhausted means you are very, very tired.

More than just tired.

Your body and your brain feel slow.

And you just want to sleep all day.

So, it's clear that some of our habits at night are making us tired the next day.

Yes.

So now, let's review some of those bad sleep habits and important words.

100

Stay up late.

101

Go to bed very late.

102

Scroll through my phone.

103

Use your phone for a long time, especially in bed.

104

Drink coffee late.

105

Caffeine too close to bedtime.

106

Can't fall asleep.

107

You try to sleep but your mind is too busy.

108

Stressed, worried, thinking too much Exhausted, extremely tired So listeners, now it's your turn to think.

109

Do you have any bad sleep habits?

110

Do you go to bed late?

111

Do you use your phone too much at night?

112

Try to answer in one or two simple sentences and share your opinion with us in the comments.

113

If you enjoyed this episode, don't forget to subscribe to our YouTube channel for more great content.

114

Click the subscribe button and stay updated with our latest episodes.

115

Let's share some simple tips for better sleep.

116

Anna, do you have any ideas?

117

Yes, my first tip is this.

118

Go to bed at the same time every night, even on weekends.

119

That helps your body know when it's time to sleep.

120

That's a good one.

121

Our bodies love a regular sleep schedule.

122

If we sleep at 11 one night, then 2 the next night, it's confusing.

123

Exactly.

124

My second tip is turn off your phone 30 minutes before sleeping.

125

The blue light from the screen can keep your brain awake.

126

Yes, that's very important.

127

I try to put my phone away and read a real book or just listen to soft music.

128

Another tip, keep your bedroom quiet and dark.

129

If there's too much light or noise from outside, it's harder to sleep.

130

Right?

131

Some people use earplugs or an eye mask to block noise and light.

132

That can really help.

133

Also, try not to drink caffeine at night.

134

Coffee, tea, soda, or energy drinks can keep you awake.

135

Yes, I used to drink tea at night, but now I drink herbal tea, like chamomile or peppermint.

136

It's warm, but it doesn't have caffeine.

137

Good idea.

138

And here's another one.

139

Try writing in a journal if your mind is too busy.

140

Just write down your thoughts or your to-do list for tomorrow.

141

That's smart.

142

Sometimes I can't sleep because I keep thinking, but when I write it down, my brain feels calm.

143

Also, try a little stretching or deep breathing before bed.

144

It relaxes your body and helps you feel sleepy. So helpful.

145

Okay, let's review our tips for better sleep.

146

Here are some easy English phrases to talk about good sleep habits.

147

Go to bed at the same time, sleep at the same hour every night.

148

Turn off your phone.

149

Stop using screens before bed.

150

Keep the room dark and quiet.

151

Create a calm sleep space.

152

Use earplugs, eye mask, tools to block noise and light.

153

Avoid caffeine at night.

154

Don't drink coffee or energy drinks.

155

Drink herbal tea, warm, relaxing tea with no caffeine?

156

Write in a journal.

157

Write down your thoughts to relax.

158

Stretch or do deep breathing, gentle movements or slow breathing.

159

Try one or two of these tips tonight and see how you feel in the morning.

160

Sometimes small changes can make a big difference.

161

So listeners, do you have a bedtime tip?

162

What helps you sleep better?

163

We'd love to hear from you.

164

Share your opinion with us in the comments.

165

Alright listeners, now it's your turn to practice your English with a fun challenge.

166

Yes, this will help you remember what you learned and speak English with more confidence.

167

Listen to this episode again and try to find three things that make us feel sleepy during the day, Three bad habits that make sleep difficult.

168

Now try saying three to five sentences out loud in English.

169

For example, I feel tired after lunch.

170

I scroll through my phone before bed.

171

I drink herbal tea at night.

172

I go to bed at the same time every night.

173

I feel exhausted when I don't sleep well. And final challenge.

174

Write a short paragraph about your sleep habits.

175

You can begin with at night, I usually, before bed I like to, to sleep better I try to.

176

You can say it out loud or write it in your notebook.

177

And don't forget, you can download the free PDF transcript of this episode.

178

It includes the full script, a vocabulary list, and extra practice exercises to help you review and improve.

179

Okay, Anna, let me start with a simple question.

180

When do you feel sleepy during the day?

181

Hmm, I feel really sleepy in the afternoon.

182

Usually after lunch, around 2 or 3 p.m.

183

At that time, I just want to stop everything and close my eyes.

184

Yes, me too.

185

That's a very common feeling.

186

We call that the afternoon slump.

187

Good phrase.

188

An afternoon slump is when you feel slow, tired, and sleepy in the middle of the day.

189

Especially after eating lunch.

190

That's right.

191

At that time, I often say, I need coffee.

192

But sometimes I really think, I need a nap.

193

Me too.

194

Let's explain that word.

195

A nap is a short sleep during the day.

196

Maybe 15 minutes, 20 minutes, or 30 minutes.

197

Yes.

198

A nap is not the same as nighttime sleep.

199

It's just a quick rest.

200

Sometimes when I'm working from home, I take a nap after lunch.

201

Just 15 minutes helps me feel better.

202

That's great.

203

I don't always take naps.

204

But I think about it almost every day.

205

Sometimes I say to myself, just five minutes on the sofa, and then I wake up 40 minutes later.

206

That happens to me too.

207

And not only in the afternoon, if I go to bed very late at night, I also feel really tired in the morning.

208

Oh yes, if I don't sleep well, or if I sleep for less than six hours, I feel tired all day.

209

Right, and when I'm tired, it's hard to concentrate, hard to work, and I even feel a little grumpy.

210

Yes, being tired makes everything more difficult.

211

So it's important to get good sleep at night

212

so we don't feel sleepy during the day so anna now

213

that we talked about feeling sleepy during the day let's talk about why it happens what are some bad habits

214

that make us feel tired

215

i think my number one bad habit is i stay up too late at night sometimes i watch youtube

216

or scroll through social media for a long time.

217

Yes, I do that too.

218

I lie in bed and I say just 10 more minutes.

219

But then I look at the time and it's already midnight or even 1am.

220

I know that feeling.

221

It's so easy to keep scrolling, watching videos, reading posts, and we don't notice the time.

222

Right?

223

So let's talk about that word.

224

To scroll through your phone means to move your finger on the screen looking at many things for a long time.

225

Yes, and when we use the phone in bed, our brains stay active.

226

That makes it hard to fall asleep.

227

Good point.

228

The blue light from screens can stop your brain from relaxing.

229

Another bad habit is drinking coffee late in the day.

230

Sometimes I drink coffee around 4 or 5 p.m., and then I can't sleep at night.

231

Yes, that's a big one.

232

Caffeine can stay in your body for many hours.

233

So it's better to drink coffee only in the morning or early afternoon.

234

And for me, sometimes I feel stressed or worried about work and then I can't sleep.

235

I lie in bed and think and think.

236

Same here.

237

When my brain is busy, I look at the ceiling, I turn on my side, I try to relax, but I just can't fall asleep.

238

That's the worst.

239

And the next day, I feel exhausted.

240

Let's explain that word.

241

Exhausted means you are very, very tired, more than just tired.

242

Your body and your brain feel slow, and you just want to sleep all day.

243

So, it's clear that some of our habits at night are making us tired the next day.

244

Let's share some simple tips for better sleep.

245

Anna, do you have any ideas?

246

Yes.

247

My first tip is this.

248

Go to bed at the same time every night, even on weekends.

249

that helps your body know when it's time to sleep.

250

That's a good one.

251

Our bodies love a regular sleep schedule.

252

If we sleep at 11 one night, then 2 the next night, it's confusing.

253

Exactly.

254

My second tip is turn off your phone 30 minutes before sleeping.

255

The blue light from the screen can keep your brain awake.

256

Yes, that's very important.

257

I try to put my phone away and read a real book or just listen to soft music.

258

Another tip, keep your bedroom quiet and dark.

259

If there's too much light or noise from outside, it's harder to sleep.

260

Right?

261

Some people use earplugs or an eye mask to block noise and light.

262

That can really help.

263

Also, try not to drink caffeine at night.

264

Coffee, tea, soda, or energy drinks can keep you awake.

265

Yes, I used to drink tea at night, but now I drink herbal tea, like chamomile or peppermint.

266

It's warm, but it doesn't have caffeine.

267

Good idea.

268

And here's another one.

269

Try writing in a journal if your mind is too busy.

270

Just write down your thoughts or your to-do list for tomorrow.

271

That's smart.

272

Sometimes I can't sleep because I keep thinking.

273

But when I write it down, my brain feels calm.

274

Also, try a little stretching or deep breathing before bed.

275

It relaxes your body and helps you feel sleepy.

276

That's it for today's episode of Everyday English Talk.

277

We hope this helped you learn more about sleep and how to talk about it in simple English.

278

If you enjoyed this episode, please subscribe to our podcast and leave a review.

279

It helps other learners find us too.

280

And don't forget to download your free transcript from the link in the description.

281

Sweet dreams and keep practicing English!

282

Bye-bye.

283

Bye-bye.

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: Talk About Sleep- Feeling Sleepy And Bedtime Habits | Easy English Conversation for Beginners - تعلم التحدث بالإنجليزية عبر الفيديو

لماذا ممارسة المحادثة مع هذا الفيديو؟

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فخاخ النطق الشائعة

ما هي تقنية التظليل الصوتي؟