تدريب Shadowing: Why You're Always Tired (and how to fix it) - تعلم التحدث بالإنجليزية عبر الفيديو
جارٍ إنشاء الدرس...
1
A portion of this video was sponsored by Google Career Certificates.
2
Do you feel tired all the time?
3
If you're anything like me, you've spent years of your life either waking up tired every single day or just generally feeling drained all the time.
4
It sucks.
5
Except I honestly don't feel that way anymore.
6
I spent the past few years obsessing over sleep research
7
and my own habits to figure out how to feel less tired
8
and be more energized and that's what I'm going to share today.
9
The top research and expert back tips that I've followed to not only feel more alert and alive, but it'll also help you fall asleep well way faster for those who struggle with that too.
10
Consider this the ultimate guide to feeling less tired that you
11
and I can reference back to whenever we're hitting those slumps in life.
12
First up, we have to get two obvious things out of the way.
13
Number one, are you getting enough sleep?
14
I know this hardly feels like a tip worth sharing.
15
Hmm, maybe you should sleep more if you're tired.
16
Mind blown.
17
But a lot of people don't know how much sleep their brain and body actually needs.
18
Like, how many hours should you be asleep for?
19
is seven to eight hours consistently is the most optimal, but over 50 % of people are getting less than six hours a night.
20
And countless studies have shown that getting less than six hours on a regular basis is equivalent to being cognitively drunk,
21
and under four hours a night is obviously even worse.
22
There is a very small genetic minority that can handle really low hours, but chances are you and I are not it,
23
especially if you clicked place to look is the sheer number of hours you're getting.
24
Do whatever you can to regularly get as close to eight hours as possible
25
and if you aren't already you'll likely feel a huge difference.
26
And number two, just before we jump into the changes you can actually make today, an important question to ask yourself is: what is your chronotype?
27
Are you an early bird or a night owl?
28
These might just seem like cute terms but we can actually see genetic differences
29
that make some people more prone to get up early and others to stay up late.
30
And it's not simply a matter of making yourself go to bed at a different time.
31
If you're night owl but you're trying to make yourself fall asleep early, you won't be getting good quality sleep because it doesn't match your innate circadian rhythm.
32
It's part of the reason teenagers are so desperately exhausted in school
33
because their chronotype naturally shifts to later at night as they go through puberty, meaning early mornings are exceptionally hard.
34
Later start times at school increase class attendance, decrease behavioral and psychological problems, and decrease substance and alcohol abuse in teens.
35
I know your schedule isn't always your choice but if you have the flexibility to match your chronotype, a long way to feeling less tired.
36
Also know that your chronotype can change throughout your life.
37
Alright, so I thought the easiest way to break down these science -backed tips would be chronologically.
38
Starting from the moment you wake up and going through your day all the way to your bedtime and sleeping habits.
39
But before we do that, I want to take a quick moment to thank today's sponsor, Google Career Certificates, for sponsoring this portion of the video.
40
We know that good sleep improves your cognitive ability, memory capacity, reaction time, productivity, creativity.
41
What better way to use those advantages than to get a certificate
42
that can fast -track you to in -demand jobs in under six months without the need for a college degree
43
or prior experience.
44
Google Career Certificates not only lead to job opportunities by improving tangible skills, but you're able to take them at your own pace and on your own terms.
45
They're available in job fields of IT support, data analytics, project management, and user experience design,
46
and they recently launched the Google Digital Marketing and E -Commerce Certificate, which focuses on the skills that employers are hiring for.
47
These certificates are taught and developed by Google employees who are subject matter experts working in these fields and upon completion,
48
you can connect directly with top employers who are currently hiring.
49
And unlike many other learning experiences, you won't be sleep deprived because of these.
50
Score for sleeping!
51
I started taking the marketing course myself.
52
You know I love learning
53
and it's amazing what it feels like to learn from someone who's a literal expert at Google in their field.
54
Head to grow .google /certificates to start learning job -ready skills that will help you in job applications and interviews.
55
Thanks again to Google Career Certificates for sponsoring this to more tiredness tips.
56
Alright, what are the first moments of your day likely include?
57
An alarm.
58
It's maybe time to change your alarm sound.
59
Studies have shown that melodic alarms, like those that play music, not only reduce perceived sleep inertia and tiredness in the morning,
60
but actually improve psychomotor abilities and reduce attention issues compared to neutral alarms.
61
Personally, I love an alarm that starts quiet and slowly builds over time so that I'm not jarred out of sleep, but ultimately you just want to choose something that's melodic, like music.
62
Don't hit snooze.
63
Your body goes through multiple sleep cycles every night from light sleep to deep sleep to REM sleep
64
and then back to light sleep and this repeats over
65
and over and
66
if your alarm goes off in the middle of deep sleep you're way more likely to feel sleep inertia
67
and groggy when woken up.
68
Now the problem with the snooze button is
69
when you're getting close to your natural waking time the body starts preparing itself by releasing hormones
70
and increasing body temperature but alarms often cut this process short
71
which is why you feel tired especially when sleep deprived
72
but by hitting the snooze button you're basically telling your body to restart another sleep cycle and head back towards deep sleep.
73
This means you'll have the same problem when the alarm goes off again and may feel even more tired.
74
Honestly, you're much better off getting that extra 10
75
or 20 minutes of sleep time than setting your alarm early and just snoozing it a bunch.
76
Move around when you wake up.
77
Recent evidence has shown that as little as 30 seconds of physical activity can improve perceived alertness in the morning.
78
This may be because of an increased cortisol awakening response.
79
Important to note that while participants felt They actually didn't perform any better on tests with morning exercise, but hey, sometimes you just want to feel better.
80
Expose yourself to bright light in the morning.
81
Light exposure is key to regulating your sleep patterns.
82
Of course, sunlight is the best way to trigger this, but studies have even found that bright, artificial light in the morning can help stimulate wakefulness.
83
Even beyond just the morning, make sure you're being exposed to daylight.
84
Try to get outside in natural sunlight for at least 30 minutes a day, and if you have problems falling asleep, experts recommend one hour of morning daylight exposure,
85
Turn down the lights before bedtime.
86
Hydration.
87
First thing in the morning when your body hasn't taken in any fluids for a while can be super helpful.
88
Studies have shown that not only are alertness and concentration improved with hydration, but so are cognitive abilities and your mood.
89
Caffeine.
90
We all know her, we all love her.
91
I mean, obviously caffeine's like a secret cheat code for feeling less tired.
92
Your brain naturally accumulates adenosine through the day, making you feel tired, but caffeine binds to these same receptors, blocking them from making you feel tired.
93
And that's a great temporary solution.
94
Except with chronic caffeine use, your brain actually creates more receptors, meaning you need more caffeine to block that adenosine accumulation.
95
For the most part, people can have a perfectly healthy relationship with caffeine.
96
The bigger problem seems to be how close to bedtime you're drinking it.
97
Since the half -life of coffee is around 6 hours, that means if you have a coffee at 6pm, by midnight there would still be 50 % of it in your body,
98
and this caffeine has a direct impact on sleep quality.
99
Ultimately, trying to contain your caffeine intake to the morning or midday will not only make it easier to fall asleep, improve your sleep quality through the night.
100
Speaking of stuff you're consuming, let's talk about diet.
101
Now, anecdotally, I personally feel a huge difference when I'm eating healthy consistently, and so this has become a major focus area for me.
102
I can immediately feel energy changes when I'm not eating well, but the science behind this area is tricky 'cause there's so many different diets and everybody's body reacts differently to food.
103
There are some studies that show correlations between whole food diets and higher energy levels, or that higher levels of processed foods make people feel more tired.
104
low -fiber diets also impact non -REM sleep quality, and result in more awakenings at night.
105
Without trying to give you diet advice, I'll just say that for me, my food intake has personally played a huge role in my energy levels.
106
But the hardest part was that it wasn't an immediate thing.
107
It's been sort of over a long -term habit change that I could really see those differences.
108
I still obviously let myself indulge, but now I can immediately feel the difference when I've eaten really unwell.
109
We all have a general idea of what healthy eating is, so do what feels right for you within those guidelines.
110
Similar to coffee, though, 'cause that can cause indigestion, which impacts your sleep.
111
Exercise.
112
This one has been the other game changer for me, which I know is so annoying to hear.
113
I used to hate exercising, but I started by just adding more walks in my day, and have slowly worked my way up to proper resistance training and cardio.
114
I'm actually really proud of how far I've come.
115
Like, look at me lifting those weights.
116
Sleep studies show that exercise increases total sleep time, especially non -REM, and increases the overall quality of sleep.
117
On average, subjective alertness improves, and the time it takes participants to fall asleep decreases, waking times across the night.
118
But an interesting takeaway from these studies is that the relationship between exercise
119
and sleep isn't always consistent on a day -to -day basis.
120
So just because you worked out hard today doesn't mean you'll see or feel those benefits tonight.
121
Much like diet, it's the long -term changes that seem to make a bigger difference.
122
Ironically, studies also find that while exercise improves sleep, sleep can improve your exercise capacity, so it's a nice little positive reinforcement circle going on there.
123
I know it's impossible to untangle the tips I've already shared and the ones I've still yet to share, but I feel like exercise has had one of the biggest impacts on my life.
124
I spend a lot of the day sitting on a chair, looking at a computer, and the days where I go without moving, I can physically feel my energy levels lower.
125
It's the weirdest phenomenon that moving and using energy gives you more energy, but personally, that is what I have found.
126
Ultimately, it's pretty clear from the research that a sedentary lifestyle not only impacts sleep quality, but life quality.
127
The only time to avoid exercise is, you guessed it, right before bed.
128
Body temperature can remain high for an hour or two, for your body to drop its temperature in preparation for sleep.
129
Napping, my favorite thing.
130
20 to 30 minute naps have been shown to increase productivity, cognitive function, memory, creativity, and make people feel less tired.
131
Just remember though, under 30 minutes, and you're not likely to go into deep sleep.
132
If you wanna go longer, I suggest sleeping a full sleep cycle, which is around 1 .5 hours for most people.
133
To me, this is a sleep and not a nap, but you're way more likely to wake up out of light sleep and experience less sleep inertia.
134
Finally, try not to nap after 3 :00 PM, affect your ability to fall asleep later.
135
Alcohol.
136
It's ironic that we tend to drink in the evenings because alcohol is sleep's worst enemy.
137
You might think a nightcap relaxes you or helps you fall asleep better, but the truth is it robs you of REM sleep and keeps you in the lighter stages of sleep.
138
It can contribute to impaired breathing through the night
139
and you're more likely to wake up in the middle of the night when the effects have worn off.
140
And of course, being hungover won't make you feel any more energetic tomorrow or look any better for that matter.
141
Now, when it comes to bedtime, have a warm shower or bath before bed.
142
get out of the warmth, your body will radiate the heat and start working to cool down.
143
And this is actually one of the natural processes that happens as you fall asleep.
144
Your body temperature drops.
145
So by creating an environment where that can happen naturally, your body and brain will begin to feel sleepy.
146
Not to mention the natural relaxation that a calming bath can provide.
147
Sleep in a dark, cool environment.
148
For a similar reason, having a cool environment helps promote sleep.
149
And darkness plays a major role in not stimulating your brain, so remove any gadgets or bright clocks that might be
150
clock it's better to turn it away from you so you won't worry about the time while you're trying to fall asleep.
151
Put away your gadgets.
152
I know it's tempting, if not literally impossible, not to sit in bed and use your phone, and I even used to use mine as my alarm.
153
But not only does pre -bedtime phone use stimulate your brain with activity and shine light directly into your eyes, tricking your brain into thinking the time might be different,
154
but simply having the phone in your room and being able to see it can occupy your mind.
155
So if you can bear it, put the phone and any other gadgets outside your bedroom.
156
Don't lie awake in bed.
157
until you feel sleepy.
158
It's so easy to feel anxious when your eyes are closed
159
and nothing's happening and you know you have to be up early in the morning.
160
That only makes things worse, so get up for a bit and do what you can to just chill and relax.
161
If you wake up in the middle of the night, don't check the clock.
162
Checking the time in the middle of the night can cause anxiety and a cortisol spike, which will only make it harder to go back to sleep.
163
Individuals who have insomnia often watch the clock, causing a similar effect.
164
And while you're up, try and avoid any bright lights, like a bathroom light.
165
Again, your body's circadian rhythm responds to light, the darker you can keep it, the better.
166
Nightlights aren't just for kids.
167
Now, before I go over the final and most important tip, it's worth mentioning that there are obviously health issues, and medical conditions that can affect not only your sleep, but your energy levels.
168
So if you seem to be trying everything and nothing's working, it's definitely worth talking to your healthcare professional.
169
And perhaps the most important tip of all, develop a sleep schedule.
170
This, along with exercise and sleep, has easily had the biggest impact on my energy levels.
171
You wanna try and go to bed and wake up at the same time, If you can't follow any other tips, I suggest this one in conjunction with getting enough sleep.
172
Creating a routine will set up your body to work like literal clockwork.
173
Anytime my sleep schedule gets moved around, whether we're traveling or it was the weekend and I was out, I can always tell how badly it impacts my life over the next few days.
174
So the more you can keep a consistent schedule, the more your body knows the game, when to fall asleep immediately, when it should start its morning routine, and when you need your most energy.
175
I'm telling you, commit to a schedule, and even when you get bumped into your sleep, it's not going to be a good time off of it, which is inevitable, just take your time and get back on track.
176
For me, that's going to bed at midnight and waking up at 8 a .m every day that I possibly can.
177
For you, that might be shifted to a different time.
178
And when I'm in a good swing of it, I rarely need my alarm because my body just naturally wakes up.
179
At the end of the day, I'll say it again, for me, I think sleep schedule, exercise, and diet have had the biggest role in my energy levels.
180
Yes, I fall off course and sometimes have bad days or weeks in a row where I'm exhausted, but thinking back on who I used to be before I implemented all these practices,
181
I was literally tired every day.
182
I would say it to myself, I'm always exhausted and I actually don't feel that way anymore.
183
Yes, I still have tired days, but me as a whole, I'm a person with way more energy.
184
So my fingers are crossed that this list is useful to you and helps you become a more well -rested, energized person.
185
If you have your own personal anecdotes or other studies you know of, feel free to comment.
186
Many people will be looking at me for any little extra chip they can do to optimize their sleep and energy.
187
Otherwise, thank you so much for watching.
188
Make sure you hit the like button if you liked it and made it this far.
189
Make sure you subscribe and we'll see you next time for some more science.
190
Peace.
📺 نفس القناة
B21
How Much Sleep Do You Actually Need?
Daily ConversationUniversity StudentsWorking Adults
B26
How Is Your Phone Changing You?
Business EnglishDaily ConversationUniversity Students
C12
The Truth About Nuclear Energy
IELTS PrepTOEFL PrepUniversity Students
C121
Is Binge Watching Bad For You?
Daily ConversationUniversity StudentsWorking Adults
C17
Your Brain on Drugs: Marijuana
IELTS PrepTOEFL PrepUniversity Students
B22
What If The World Went Vegetarian?
Business EnglishDaily ConversationUniversity Students
B24
The Best Way To Stop Overeating
Daily ConversationUniversity StudentsWorking Adults
B23
How To Improve Your Memory RIGHT NOW!
Business EnglishUniversity StudentsWorking Adults
B12
The Periodic Table Song (2018 Update!) | SCIENCE SONGS
Daily ConversationHigh School StudentsUniversity Students
B222
Does Being Cold Make You Sick?
Daily ConversationUniversity StudentsWorking Adults
C199
It's way different than you think
IELTS PrepTOEFL PrepUniversity Students
B28
Your Life Now Vs. In The Past
IELTS PrepTOEFL PrepUniversity Students
C138
5 Crazy Ways Social Media Is Changing Your Brain Right Now
Daily ConversationUniversity StudentsWorking Adults
C113
Your Brain On MDMA
IELTS PrepTOEFL PrepUniversity Students
C15
How porn completely changes your brain
Business EnglishUniversity StudentsWorking Adults
C112
How To Fall Asleep In 2 Minutes
Daily ConversationUniversity StudentsWorking Adults
C15
The illusion that broken the internet
IELTS PrepTOEFL PrepUniversity Students
B2What Does Your PEE Say About You?
Daily ConversationUniversity StudentsWorking Adults
C1How to trick your brain to fall asleep instantly
Daily ConversationUniversity StudentsWorking Adults
✨ فيديو موصى به
B24
171 جمل
Why you're always tired
Business EnglishDaily ConversationUniversity Students
B21
412 جمل
Sad to Savage Podcast S4 E7: How to Stop Snoozing Your Alarm & How to Start Waking Up Earlier
Business EnglishDaily ConversationUniversity Students
B21
105 جمل
3am Dopamine based Morning Routine as a Doctor in Rural UK
Business EnglishDaily ConversationUniversity Students
B22
163 جمل
Why I’m Able To Focus 70+ Hours Per Week (stay efficient and productive)
Business EnglishDaily ConversationUniversity Students
B27
93 جمل
Why Are Japanese People So Energetic With Less Sleep | Learn English Through Podcast
Business EnglishDaily ConversationUniversity Students
B22
119 جمل
Why you’re always tired (+ food fixes!) 🍜
Business EnglishDaily ConversationUniversity Students
B21
75 جمل
6 Little Habits To Reduce Anxiety
Business EnglishDaily ConversationUniversity Students
B2228 جمل
5 Habits Happy People Do Before 9AM
Business EnglishDaily ConversationUniversity Students
B27
147 جمل
Why you always feel tired | 5 energy + sleep mistakes you're making
American AccentBusiness EnglishDaily ConversationUniversity Students
B22
249 جمل
How to Stop Wasting Your Life (No More Distractions)
Business EnglishDaily ConversationUniversity Students
B21
105 جمل
Video
Business EnglishDaily ConversationUniversity Students
نبذة عن الدرس
في هذا الدرس، سنتعرف على الأسباب التي تجعلك تشعر بالتعب المستمر وكيف يمكنك تحسين جودة نومك ليوم أكثر نشاطًا. تعلم كيفية تحديد احتياجات نومك وفهم نمط نومك (chronotype) تعتبر خطوات هامة لتحسين مستوى الطاقة لديك. سنستفيد من النصائح المدعومة بالأبحاث لتفعيل العادات الصحية التي تساعدك ليس فقط في تقليل الشعور بالتعب، بل أيضًا في الحصول على نوم هادئ ومريح.
المفردات والعبارات الأساسية
- تعب: الشعور بالإرهاق وفقدان الطاقة.
- نوم كافٍ: الحصول على عدد مناسب من ساعات النوم.
- نمط النوم: نمط النوم سواء كنت شخصًا يستيقظ مبكرًا أم شخصًا يميل للسهر.
- الدورة البيولوجية: الإيقاع الطبيعي للجسم الذي يؤثر في مواعيد النوم والاستيقاظ.
- التعب العقلي: الشعور بالارهاق الذهني نتيجة قلة النوم.
- الانتاجية: القدرة على إنهاء المهام بكفاءة.
- تحسين الصحة: تعزيز نمط حياة صحي من خلال النوم الجيد.
نصائح للممارسة
لتعزيز مهاراتك في تعلم الإنجليزية مع يوتيوب، يمكنك متابعة الفيديو بدقة مع تطبيق أسلوب طريقة التظليل في الإنجليزية. عند مشاهدة الفيديو، حاول تكرار العبارات بعد المتحدث مباشرة، مما يساعدك على تعزيز النطق والتفاهم. إذا كان الفيديو سريعًا، يمكنك إيقافه مؤقتًا أو تقليل السرعة لتحقيق أفضل تجربة. تأكد من التركيز على نبرة صوت المتحدث واستخدام نفس الإيقاع عند التحدث لاحقًا. كما يمكنك استخدام كلمات وعبارات من النص لبناء جمل قصيرة، مما يزيد من ثقتك عند استخدام هذه المفردات في محادثاتك اليومية.
لا تنس أن تُمارس بانتظام وتحاول تطبيق النصائح المختلفة التي تم طرحها في الفيديو حول تحسين النوم، فالصحة الجيدة تعزز القدرة على التعلم بشكل فعال. تذكر، الممارسة تجعل التعلم أكثر سهولة، لذا شارك في تمرينات shadow speak واغتنم الفرص لتحسين لغتك الإنجليزية بشكل تدريجي.
القواعد في هذا الفيديو
أكثر التراكيب التي يستخدمها المتحدث، مع العبارات نفسها من الفيديو:
| التركيب | في الفيديو |
|---|---|
| “used to” used to + فعل — عادة أو حالة في الماضي لم تعد قائمة | used to hate · used to use · used to be |
| المضارع التام have/has + اسم المفعول — حدث ماضٍ ما زال له أثر الآن | you've spent · I've followed · have shown |
| المبني للمجهول be + اسم المفعول — التركيز على ما يحدث لا على من يفعله | was sponsored · are taught · being exposed |
| جمل الوصل who / which + جملة — معلومة إضافية عن شخص أو شيء | those who struggle · cycle, which is · spike, which will |
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.