Shadowing-Übung: How to wake up feeling refreshed » 3 essentials - Englisch Sprechen Lernen mit Video
Lektion wird erstellt...
1
Hello, my name is Izzy.
2
I'm a medical student at Cambridge University, currently on a gap year, learning Mandarin and also working with a health tech startup.
3
Waking up feeling tired is something that almost all of us experience from time to time.
4
In this video I'm going to share with you three things
5
that help me wake up feeling refreshed and full of energy every day.
6
If you'd like to skip ahead, these three things are light, water and mindfulness.
7
Ever since I was old enough to be in charge of my own sleeping habits, I have been a night owl.
8
I was that stereotypical teenager who would stay up late and then wake up at noon if I were given the choice.
9
This means that mornings have always been a bit of a struggle for me.
10
You know that feeling when your alarm goes off
11
but your bed feels so comfortable and amazing and so warm
12
and the last thing you want to do is step out of your bed.
13
Then I would often end up repeatedly hitting snooze and
14
when I finally did negotiate myself out of bed I would feel groggy and just awful.
15
As a medical student I have had to get used to waking up much much earlier than my natural preference.
16
Here are three things that have been genuinely invaluable to helping me wake up earlier still feeling refreshed and alert.
17
Firstly my light alarm.
18
Light is key to setting our body clock and can also help us to wake up more gently than a sound alarm.
19
Back when I was still using sound alarms on my phone
20
I would often find myself being rudely awakened and then just immediately hitting snooze, as my body didn't have time to adjust to being awake.
21
Ever since using light alarms, I only ever use sound alarms as a backup option.
22
For example, if I have an exam the next day, then I'll always set an extra alarm just in case my first one doesn't go off.
23
I used to use the Lumi body clock starter, but then I upgraded to the Philips Somnio wake-up light,
24
which I've been using daily for the last two years and absolutely love and rely on.
25
There are four things I really like about the Somnio.
26
Firstly the light alarms simulated sunrise can go quite bright
27
and definitely wakes me up in the morning without need for any sound alarm at all.
28
You can also set how rapidly you want the Sun to rise
29
and also how bright
30
and you can even use it as a lamp at any time by just turning on the lamp option like so.
31
Oops, I just realised it's been out of shot.
32
There's lots of options for gentle sound effects such as birdsong or rain.
33
Along with working as an alarm, it can also provide a simulated sunset,
34
which is where it gradually dims down over time, down to nothing.
35
And often I'll put this on in the background
36
while I'm just listening to an audiobook or doing a meditation just before bed so that's a really nice way to relax.
37
And finally I think it's quite aesthetic.
38
I quite enjoy this sort of space-age doughnut shaped light and yeah so that's why I love the Philips Somnio.
39
Having a light alarm helps me to take control of my own circadian rhythm, my own body clock, but a free option which anyone can access is sunlight.
40
So obviously this is a bit limited by
41
daytime and nighttime but if you wake up in the morning
42
and first thing you open your curtains
43
and let in a lot of bright light that will do a similar trick in terms of setting your body clock.
44
My second favorite thing in the mornings to help me feel alert and refreshed is actually water.
45
Around two years ago I decided to start a habit of
46
drinking at least a cup of water every single morning as soon as I woke up.
47
In Atomic Habits, which is a really good book by the way I highly recommend you check it out,
48
James Clear talks about how environment can be a very powerful driver of habit formation and maintenance.
49
So every night before bed, I refill my trusty water bottle with 500 millilitres of freshly filtered water and I just pop it by my bedside.
50
And this means
51
that as soon as I wake up from my light alarm I can just casually reach over
52
and very easily down 500ml of pretty tasty filtered water first thing in the morning.
53
And I found this really helps me to stay alert, hydrated and wake up in the morning.
54
And also it means that I don't get
55
so many headaches in the day
56
because I feel like I start of the day already with 500ml of water
57
so I'd highly recommend trying out drinking water first thing in the morning.
58
The water bottle I use is a basic one from Amazon, it's pretty old now as I've used it for two years,
59
which is the two years I've had this habit for and it's called the Iron 8 Leak Proof.
60
The reason why I like this one in particular so much is
61
because it has a small hole in the top of it just here
62
and this means that it has a very smooth flow of water
63
and without any of that annoying glugging that you get with bottles
64
that don't have that small hole in the top to let the air in.
65
Thirdly is my Zafu, or my meditation cushion.
66
This is a buckwheat filled meditation cushion in colour zen black of course
67
and I have popped this in the corner of my room just next to my bookshelf
68
and whenever I see it it reminds me to meditate every morning and night.
69
I've been meditating for around two years by now and it's honestly become something I enjoy so much.
70
I think that feeling of calm and a peaceful quality of mind is just irreplaceable
71
and I would highly recommend it if you haven't tried it before.
72
Building mindfulness into my routine, including yoga and meditation, really helps me to wake up feeling fresh in three ways.
73
Firstly, it gives me something to actively look forward to in the morning.
74
This means that when I wake up early, I know the first activities I'm going to be doing are self-care activities
75
that I actively enjoy and will help me to have a great day ahead.
76
And this makes it so much easier to convince myself to get out of bed and feel excited for the day.
77
Secondly meditation also helps me fall asleep faster at night by learning how to calm my mind
78
and slow down racing thoughts this means that even after a packed day
79
when I go to bed and I do my meditation before bed I can slow down those busy thoughts.
80
Thirdly it also gives me a nighttime routine to look forward to and help me wind down before going to bed.
81
As a reformed night owl I can very easily stay up past my bedtime
82
and just do absolute nonsense into I don't know the very early hours of the morning
83
but by having a nighttime routine
84
that I actually look forward to including things like meditation I can more easily convince myself
85
or tempt myself into thinking oh
86
if I go to bed now then I get to do my evening routine
87
and I quite like my evening routine why don't I go bed now.
88
After a busy day of course meditation also helps to cultivate a peaceful quality of mind which is perfect for falling asleep.
89
So those are three things that really help me to wake up feeling fresh every day.
90
So light, water and mindfulness.
91
I really hope these tips have been interesting or helpful in some way.
92
Let me know in the comments whether you've tried any of these and if they worked for you.
93
Thank you so much for watching if you've made it this far.
94
If you enjoyed this video then please do check out some of my other ones they'll be around similar topics, on how to live a healthier and happier life and I'll see you soon.
95
Thank you.
📺 Gleicher Kanal
B217
5 hobbies that everyone needs
British AccentBusiness EnglishDaily ConversationUniversity Students
B222
9 Study Techniques that got me through Cambridge Medical School *science-backed*
British AccentBusiness EnglishUniversity StudentsWorking Adults
B211
How to Choose a Life Path You Won’t Regret
British AccentBusiness EnglishUniversity StudentsWorking Adults
B24
Doctor Explains: How to train your brain to be so focused it feels WEIRD to scroll
British AccentBusiness EnglishDaily ConversationUniversity Students
C16
How to Build Self-Worth So Strong It Feels Illegal
British AccentBusiness EnglishUniversity StudentsWorking Adults
B215
How to Get Rich (without the ick)
British AccentBusiness EnglishDaily ConversationUniversity Students
B28
📣 I call this: The Alysa Liu Method ⛸️
British AccentBusiness EnglishUniversity StudentsWorking Adults
C11
Watch this to completely reinvent yourself in 2026.
British AccentBusiness EnglishUniversity StudentsWorking Adults
B23
8 Game-Changing Habits of Top 1% Women
British AccentBusiness EnglishUniversity StudentsWorking Adults
B22
How to Learn a British Accent *Fast* (Modern RP)
British AccentBusiness EnglishUniversity StudentsWorking Adults
C122
Hobbies: Your Best Defense Against Brain Rot
British AccentBusiness EnglishUniversity StudentsWorking Adults
B27
How to Journal Like the Top 1% in 2026
British AccentBusiness EnglishUniversity StudentsWorking Adults
B27
These 8 Books Changed My Life (and they might just change yours too)
British AccentBusiness EnglishUniversity StudentsWorking Adults
C13
how to be so magnetic it feels *illegal*
British AccentBusiness EnglishUniversity StudentsWorking Adults
B26
I Escaped Burnout By Unlearning These 3 Toxic Beliefs
British AccentBusiness EnglishDaily ConversationUniversity Students
C14
Life is Short: Here’s How to Make Time for Everything
British AccentBusiness EnglishUniversity StudentsWorking Adults
C110
How to Not Waste Your Life (before it's too late)
British AccentBusiness EnglishUniversity StudentsWorking Adults
C17
What If You Could Rewire Your Brain for Success (with science)
British AccentUniversity StudentsWorking Adults
B24
How to Lock In and Transform Your Life (using science)
British AccentBusiness EnglishUniversity StudentsWorking Adults
C13
How to Study Consistently *Without* Burning Out
British AccentBusiness EnglishUniversity StudentsWorking Adults
✨ Empfohlenes Video
B12
75 Sätze
How to wake up early (without snoozing)
Daily ConversationUniversity StudentsWorking Adults
B23
119 Sätze
INTERMEDIATE ENGLISH STORY 😴 Sleepless Nights 💤 B2 | Level 4 - 5 | BRITISH ENGLISH WTIH SUBTITLES
British AccentDaily ConversationUniversity StudentsWorking Adults
B21
215 Sätze
8 Simple Hacks to Improve Your Health
British AccentDaily ConversationUniversity StudentsWorking Adults
B11
383 Sätze
how to *actually* GLOW UP in 2026 | tips that changed my LIFE (self care, beauty, health, wellness)
Business EnglishTeensDaily Conversation
B11
27 Sätze
How I Go to Bed Without My Phone
Daily ConversationUniversity StudentsWorking Adults
B11
434 Sätze
Confident English Conversations | How to Discuss Your Daily Routine Naturally
Daily ConversationHigh School StudentsUniversity Students
B12
13 Sätze
Andrew Huberman's Full MORNING ROUTINE | Andrew Huberman #shorts #andrewhuberman
Business EnglishDaily ConversationUniversity Students
B15
25 Sätze
SLEEP WELL, LIVE WELL
Business EnglishDaily ConversationUniversity Students
B21
105 Sätze
3am Dopamine based Morning Routine as a Doctor in Rural UK
Business EnglishDaily ConversationUniversity Students
B1163 Sätze
Watch This If You Can't Sleep...
Daily ConversationUniversity StudentsWorking Adults
Wortschatz und Sprechhinweise zu dieser Lektion
Diese Sprechübung auf Niveau B1 basiert auf dem Video „How to wake up feeling refreshed » 3 essentials“. Diese Wörter kommen am häufigsten vor: alarm, wake, bed, meditation, feeling. Dieses Video enthält 95 Sätze und 1394 Wörter zum Nachsprechen. Der gesprochene Teil dauert 7:59. Der Sprecher spricht in natürlichem Tempo, etwa 175 Wörter pro Minute, ähnlich wie im Alltagsgespräch. Nur 81 % der Wörter gehören zu den 3.000 häufigsten im Englischen, der Wortschatz ist also anspruchsvoll.
Wichtiger Wortschatz in diesem Video
Die 15 anspruchsvollsten Wörter aus dem Video, mit Aussprache und Bedeutung:
| Wort | Aussprache | Bedeutung |
|---|---|---|
| alarm Substantiv | /əˈlɑɹm/ | Alarm |
| habit Substantiv | /ˈhæb.ɪt/ | Gewohnheit, Gepflogenheit |
| mindfulness Substantiv | /ˈmaɪn(d)fʊlnəs/ | Achtsamkeit |
| nighttime Substantiv | /ˈnaɪtˌtaɪm/ | Nacht |
| refresh Verb | /ɹɪˈfɹɛʃ/ | erfrischen, erquicken |
| firstly Adverb | /ˈfɜɹstli/ | erstens |
| simulate Verb | /ˈsɪm.jə.lət/ | simulieren, nachahmen |
| snooze Verb | /snuz/ | dösen, nicken |
| thirdly Adverb | /ˈθɚdli/ | drittens |
| cushion Substantiv | /ˈkʊʃən/ | Kissen |
| lamp Substantiv | /ˈlæ̝mp/ | Lampe |
| actively Adverb | /ˈæktɪvli/ | aktiv |
| convince Verb | /kənˈvɪns/ | überzeugen |
| filter Substantiv | /ˈfɪltɚ/ | Filter |
| audiobook Substantiv | /ˈɔdi.oʊbʊk/ | Hörbuch, Audiobuch |
Phrasal Verbs, die du hören wirst
| Wort | Aussprache | Bedeutung |
|---|---|---|
| wake up Verb | /ˌweɪk ˈʌp/ | aufwachen, erwachen |
| look forward to Verb | sich freuen auf | |
| go off Verb | explodieren | |
| slow down Verb | verlangsamen | |
| stay up Verb | aufbleiben, durchmachen | |
| check out Verb | überprüfen | |
| end up Verb | sich herausstellen, am Ende irgendwo / etwas sein | |
| try out Verb | ausprobieren, probieren |
Grammatik in diesem Video
Die Strukturen, die der Sprecher am häufigsten verwendet, mit den genauen Worten aus dem Video:
| Struktur | Im Video |
|---|---|
| Present Perfect Continuous have/has been + -ing – eine Handlung, die früher begann und noch andauert | I've been using · I've been meditating · have been interesting |
| Present Perfect have/has + Partizip Perfekt – eine vergangene Handlung, die jetzt noch wichtig ist | have been · have always been · have popped |
| Relativsätze who / which + Satz – eine Zusatzinformation über eine Person oder Sache | Habits, which is · mind which is |
| Komparativ -er than / more … than – zwei Dinge vergleichen | earlier than · more gently than |
Aussprache, auf die du achten solltest
Der Sprecher verwendet 23 Kurzformen und abgeschwächte Formen, zum Beispiel don't, I'm, I've. Sprich sie in der kurzen Form, so wie du sie hörst.
- Die „th“-Laute: thirdly /ˈθɚdli/, aesthetic /ɛsˈθɛ.tɪk/, rhythm /ˈɹɪð.əm/
- Die Laute „sh“ und „zh“: meditation /mɛdɪˈteɪʃn̩/, refresh /ɹɪˈfɹɛʃ/, cushion /ˈkʊʃən/, bookshelf /ˈbʊkˌʃɛlf/, freshly /ˈfɹɛʃli/
- Lange Wörter – auf die Betonung achten: audiobook /ˈɔdi.oʊbʊk/, circadian /sɚˈkeɪ.di.ən/, irreplaceable /ˌɪə.ɹəˈpleɪ.sə.bəl/, stereotypical /ˌstɛɹ.iː.əˈtɪp.ɪ.kəl/, invaluable /ɪnˈvælju(ə)bl̩/
Laute, die Deutschsprachigen schwerfallen:
- /w/ — mit runden Lippen, nicht wie das deutsche „w“ (/v/): awaken /əˈweɪkən/, awake /əˈweɪk/
- Stimmhafter Auslaut — /b/, /d/, /g/, /z/, /v/ am Wortende nicht verhärten: snooze /snuz/, bedside /ˈbɛdˌsaɪd/, sunrise /ˈsʌnɹaɪz/, upgrade /əpˈɡɹeɪd/
- /æ/ — offener als „ä“: habit /ˈhæb.ɪt/, lamp /ˈlæ̝mp/, actively /ˈæktɪvli/, invaluable /ɪnˈvælju(ə)bl̩/, casually /ˈkæʒuəli/
So übst du mit diesem Video
- Höre dir das ganze Video einmal an, ohne zu sprechen, und notiere die Wörter, die du nicht kennst.
- Beginne mit 0,75-facher Geschwindigkeit, sprich Satz für Satz nach und wechsle zur normalen Geschwindigkeit, sobald es leichtfällt.
- Nimm dich auf und vergleiche mit dem Original; achte dabei auf Wörter wie alarm, habit, mindfulness.
Was ist die Shadowing-Technik?
Shadowing ist eine wissenschaftlich fundierte Sprachlerntechnik, die ursprünglich für die professionelle Dolmetscherausbildung entwickelt und durch den Polyglotten Dr. Alexander Arguelles populär gemacht wurde. Die Methode ist einfach aber wirkungsvoll: Du hörst englisches Audio von Muttersprachlern und wiederholst es sofort laut — wie ein Schatten, der dem Sprecher mit nur 1–2 Sekunden Verzögerung folgt. Anders als passives Hören oder Grammatikübungen zwingt Shadowing dein Gehirn und deine Mundmuskulatur, gleichzeitig echte Sprachmuster zu verarbeiten und zu reproduzieren. Studien zeigen, dass es Aussprachegenauigkeit, Intonation, Rhythmus, verbundene Sprache, Hörverständnis und Sprechflüssigkeit signifikant verbessert — was es zu einer der effektivsten Methoden für die IELTS Speaking-Vorbereitung und reale englische Kommunikation macht.