Shadowing-Übung: improving your sleep is easier than you think - Englisch Sprechen Lernen mit Video
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Millions of people suffer from lack of sleep, which can be linked to heart disease, diabetes, depression, and shorter life.
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While you sleep, your body builds muscle, your mind gets clearer, and your energy levels increase.
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Without sleep, however, all of that starts to break down.
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Sleep deprivation actually has similar effects on the brain as being drunk.
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Even wasting your money all these years on tequila when you could've just been crushing espresso shots.
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How much have you had to sleep tonight, sir?
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None.
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None at all.
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That's what I thought.
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Get him!
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into all the reasons sleep is important, you should check out the book Why We Sleep by Matthew Walker.
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It's a really fascinating book, but TLDR, it says you should get about 8 hours of sleep every night.
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Okay, so there's a lot of sleep myths out there.
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Let's start by clearing those up.
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A lot of people think they can catch up on sleep over the weekend.
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This is not really the case.
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You might be able to feel a bit more energy, but your sleep schedule is a lot more delicate than you think, and you need more consistency to have reliable sleep over a long period of time.
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Get some rest, tall child.
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Get some rest, tall child!
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Usually people who say they only need 4 hours of sleep just have a higher tolerance for tiredness.
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Over time, they will still feel the negative impact of lack of sleep, even if in the morning they're all perky and shit.
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The worst is the ones who are real braggy about only needing 4 hours of sleep.
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You may be all uppity now, but when you're 35 and you look 60, we'll see who's laughing then, okay, Dennis?
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I have a couple friends who drink before bed because they think it helps them sleep, which, uh, first off, sounds like alcoholism.
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But alcohol, as well as THC and melatonin, can help people become sleepy, but it totally messes with your REM cycle, which is where your body actually rests and recovers.
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I know so many people who take melatonin every night, and it may seem effective because you feel sleepy, but you're not only giving yourself worse sleep,
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you're also building melatonin tolerance and creating reliance on external melatonin.
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It's kind of like if to feel good, you took drugs every day.
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You'll take more and more, you'll develop a reliance on it, it'll become a huge problem, and eventually, you'll neglect your family and in order to feel any validation in his life,
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your son will try to become a cartoon YouTuber.
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Okay, here are some common mistakes people make that hurt their sleep.
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A lot of people use their phone, laptop, or TV right before bed.
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The blue light in these devices is also found in sunlight, and that wakes you up and suppresses your natural melatonin.
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So doing this just before bed makes it a lot harder to fall asleep.
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Overall, just try not to use your phone or laptop for at least 30 minutes before bed, unless it's to watch more of my channel.
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Caffeine stays in your system for a lot longer than you think, so for most people, avoiding caffeine past 3 p.m is a good rule of thumb.
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If you're sensitive, don't drink it past 12 p.m.
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And for those of you who say caffeine doesn't affect you, so you can drink it late in the day, it may not make you feel sleepy, but if it's in your system, it will impact your quality of sleep.
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So just try not to drink it too late.
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And don't brag about being able to handle caffeine either.
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Because then, you're just as bad as Dennis.
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Exercising contributes to higher sleep quality, but not if it's too late in the day.
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If your body is pumped up from lifting or cardio, it's far from ready to sleep.
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Some people love late night workouts, but it can definitely keep you up, so try avoiding working out at least 2 hours before bed.
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To optimize my sleep, I avoid working out… yes.
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If you're peeing a lot in the middle of the night, every night, try avoiding liquids after 7pm.
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Hydrating is important, so do it earlier in the day, but multiple bathroom trips during the night can disrupt your sleep cycle, or even worse, it can increase your chances of wetting the bed.
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And even though you're an adult, everyone at school is going to find out and make fun of you.
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And as a coping mechanism, you're going to try to become a cartoon YouTuber.
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Irregular sleep schedules can also confuse your circadian rhythm.
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Your body loves consistency, so sleeping at the same time every night contributes to the best sleep quality.
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Sleeping late does happen to everyone here and there, but the key is to just try to keep a similar wake-up time in the morning.
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If you slept late, you'll feel tired for sure, but you'll get sleepier earlier that evening, which can better help reset your sleep schedule.
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Speaking of BetterHelp, that brings us to the sponsor of this video, Figuring It Out Yourself.
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Licensed therapy is great, but I haven't received a sponsorship from BetterHelp yet, so until they're willing to give me some of that sweet,
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sweet therapy cash, I'm going to be promoting people just figuring things out on their own.
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You can do it.
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You don't need to talk to anyone unless that person works at BetterHelp and can get me a sponsorship.
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BetterHelp, my balls are in your court.
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All right, so here are some science back tips to help optimize your sleep.
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You want to keep your bedroom dark, cool, and quiet.
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To keep it dark, I have blackout curtains, but I'm really bad at installing things, so plenty of light still spills into my bedroom.
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So I also use an eye mask.
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I know I can just fix the blackout curtains, but okay, you're not my mom, okay?
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How about you just get off my case about this?
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Your body sleeps best in a cool environment, around 65 degrees Fahrenheit, 18 degrees Celsius, or 291 Kelvin.
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So to keep it cool when I sleep, I use a ceiling fan, air conditioning, or if you have some extra money to spend, I use this thing called the ChiliPad, which is a thin mattress cover that allows you to control the temperature.
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It is pretty pricey, but it has totally revolutionized my sleep quality, and I'd highly recommend it if you can afford it.
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And if ChiliPad wants to sponsor me, I am also open to that.
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Okay, honestly, if anyone wants to give me money, you can just assume that I'm open to it.
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To keep it quiet, it's obviously nice to live in a place that isn't too loud outside.
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I used to live in downtown Manhattan where people yell at each other in the middle of the night all the time.
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So I used silicon earplugs every night, which were really helpful.
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A white noise machine can also be useful.
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You can use an Alexa or Google Home as a white noise machine.
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You can buy a dedicated white noise machine like this, or you can even get a white noise machine that looks like this.
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But do this at your own risk.
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For a while, I was sleeping with an eye mask, mouth tape, and earplugs in every night, which made me look like I was constantly in the middle of getting kidnapped.
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But that did make me feel a bit safer because if someone broke into my apartment and saw me, they'd be like, oh, it looks like someone's already robbing the place.
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I should probably get out of here.
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You should also try to get some sunlight in the morning.
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If you've ever listened to the Huberman podcast, you've probably heard him talk about getting sunlight in your eyes first thing in the morning
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because it starts your circadian rhythm for the day, which will lead your body to more accurately know when to fall asleep at night.
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This has really helped my sleep.
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When I wake up after I do my morning routine, peeing, brushing my teeth, praying for more subscribers, I take a walk outside and I let the light hit my eyes.
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It kind of feels like you're in a dramatic indie movie scene where the main character reconnects with their hometown
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and they realize they should have never moved to the big city.
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All they needed to be happy was right here all along.
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You've been watching the Hallmark Channel.
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Some people also try supplementation to help sleep.
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Like I said before, melatonin has a host of issues, but taking magnesium has helped with my sleep quality significantly.
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It doesn't make you sleepy like melatonin, but magnesium helps you with depth of sleep.
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There are a ton of different types of magnesium, but the big ones to help with sleep are threonate, glycinate, and taurate.
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I take this combination one from natural stacks every night about an hour before bed, and then I'm good to go.
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Okay, final tip.
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Here are the things I do to help me fall asleep.
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First off, a cool-down routine while you're off your devices for at least 30 minutes before bed is helpful, because sleep isn't an on and off switch.
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It's a dimmer.
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But if If you're still having trouble, it could be that you ate late, drank caffeine late, or exercise too late.
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Once I'm in bed trying to fall asleep, I've tried counting sheep, which does not work for me.
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Sheep suck, they're bad.
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All right, please cut that out in post.
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I've tried counting down from a thousand, which is not bad because it focuses your brain on something.
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But once you get into the double digits, it just becomes a countdown to absolute panic.
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What's worked for me is the four, seven, eight method, which is where you breathe in for four seconds, you hold your breath for seven seconds, and then you breathe out for eight seconds.
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This really calms my heart rate, gives me something to focus on, and puts me in a super relaxed state.
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Not gonna lie, sometimes it's difficult to hold my breath for the full seven seconds.
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So if you can't do that, you can inhale for two seconds and then exhale for three seconds.
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This 2-3 method is what I do most nights.
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And if you feel like you've been in bed forever and you just can't sleep, you should get out of bed and do something for 10 to 20 minutes.
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Don't turn on any bright lights or go on any devices, but if you meditate, read, or even just listen to calming music, that can help you get out of that mental loop of thinking about how you can sleep.
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Okay, here's a quick recap of everything.
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You can't really catch up on sleep over the weekend, so try to have consistency in your bedtime.
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Try to get around eight hours of sleep, even if you think you only need four.
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Alcohol, weed, and melatonin may seem effective, but are actually bad for your sleep.
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Don't use any blue light devices at least 30 minutes before bed.
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Avoid caffeine past three.
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Don't work out too late in the evening.
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Avoid drinking a lot of water before bed.
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And if you have to sleep late, try to keep the same wake up time so you have an easier time resetting.
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All right, this one's important.
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Email the people at BetterHelp to sponsor my channel.
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You also wanna keep your bedroom dark, cool, and quiet with whatever you need.
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Blackout curtains, eye masks, air conditioning, earplugs, white noise.
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Get sunlight in the morning.
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Try magnesium supplements before bed.
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Use a breathing technique like the 478 method or the 23 method to fall asleep.
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If you can't sleep, just get out of bed for a bit and do something without any devices or bright lights.
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And subscribe to the channel and leave me a compliment to feed my bottomless need for validation.
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Good sleep is the most underrated performance enhancer ever, and optimizing for it can improve every aspect of your life.
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So prioritize it, invest in it, and don't be like Dennis.
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Wortschatz und Sprechhinweise zu dieser Lektion
Diese Sprechübung auf Niveau B2 basiert auf dem Video „improving your sleep is easier than you think“. Diese Wörter kommen am häufigsten vor: sleep, bed, melatonin. Dieses Video enthält 131 Sätze und 2053 Wörter zum Nachsprechen. Der gesprochene Teil dauert 8:57. Der Sprecher spricht schnell, etwa 229 Wörter pro Minute – rechne mit verbundenen und verkürzten Lauten. 84 % der Wörter gehören zu den 3.000 häufigsten im Englischen; den Rest solltest du dir vor dem Üben ansehen.
Wichtiger Wortschatz in diesem Video
Die 15 anspruchsvollsten Wörter aus dem Video, mit Aussprache und Bedeutung:
| Wort | Aussprache | Bedeutung |
|---|---|---|
| melatonin Substantiv | /ˌmɛləˈtəʊnɪn/ | Melatonin |
| caffeine Substantiv | /ˈkæfiːn/ | Koffein, Coffein |
| sleepy Adjektiv | /ˈsliːpi/ | schläfrig |
| magnesium Substantiv | /ˌmæɡˈnizi.əm/ | Magnesium |
| sunlight Substantiv | /ˈsʌnˌlaɪt/ | Sonnenlicht |
| earplug Substantiv | /ˈɪəplʌɡ/ | Ohropax, Ohrenstöpsel |
| optimize Verb | /ˈɑptɪmaɪz/ | optimieren |
| blackout Substantiv | /ˈblæk.aʊt/ | Blackout, Erinnerungsverlust |
| curtain Substantiv | /ˈkɜɹt(ə)n/ | Vorhang, Gardine |
| consistency Substantiv | /kənˈsɪs.tən.si/ | Beständigkeit, Regelmäßigkeit |
| sponsor Substantiv | /ˈspɒn.səː/ | Sponsor, Sponsorin |
| circadian Adjektiv | /sɚˈkeɪ.di.ən/ | circadian, zirkadian |
| validation Substantiv | /ˌvæl.əˈdeɪ.ʃən/ | Bestätigung, Gültigkeitserklärung |
| sponsorship Substantiv | Sponsoring | |
| reliance Substantiv | /ɹɪˈlaɪ.əns/ | Verlass, Vertrauen |
Phrasal Verbs, die du hören wirst
| Wort | Aussprache | Bedeutung |
|---|---|---|
| wake up Verb | /ˌweɪk ˈʌp/ | aufwachen, erwachen |
| work out Verb | /ˌwɝk ˈaʊt/ | ausrechnen |
| break down Verb | versagen, den Geist aufgeben | |
| check out Verb | überprüfen | |
| cool down Verb | /kuːl ˈdaʊn/ | sich abkühlen, abkühlen |
| find out Verb | herausfinden, erfahren |
Sätze zum Wiederholen
Kurze, vollständige Sätze aus dem Video, die du im Alltag wiederverwenden kannst:
- How much have you had to sleep tonight, sir?
- Let's start by clearing those up.
- How about you just get off my case about this?
Grammatik in diesem Video
Die Strukturen, die der Sprecher am häufigsten verwendet, mit den genauen Worten aus dem Video:
| Struktur | Im Video |
|---|---|
| Bedingungssätze if + Satz, will/would + Verb – eine Bedingung und ihre Folge | if it's in your system, it will impact · If you slept late, you'll feel |
| Present Perfect Continuous have/has been + -ing – eine Handlung, die früher begann und noch andauert | could've just been crushing · You've been watching |
| Relativsätze who / which + Satz – eine Zusatzinformation über eine Person oder Sache | sleep, which can · people who say · ones who are |
| Present Perfect have/has + Partizip Perfekt – eine vergangene Handlung, die jetzt noch wichtig ist | haven't received · you've ever listened · has really helped |
Aussprache, auf die du achten solltest
Der Sprecher verwendet 54 Kurzformen und abgeschwächte Formen, zum Beispiel you're, don't, I'm. Sprich sie in der kurzen Form, so wie du sie hörst.
- Die „th“-Laute: rhythm /ˈɹɪð.əm/, thumb /ˈθʌm/, myth /mɪθ/
- Die Laute „sh“ und „zh“: validation /ˌvæl.əˈdeɪ.ʃən/, sheep /ˈʃiːp/, deprivation /ˌdɛp.ɹɪˈveɪʃən/, revolutionize /ˌɹɛv.əˈl(j)u.ʃəˌnaɪz/, crush /kɹʌʃ/
- Lange Wörter – auf die Betonung achten: melatonin /ˌmɛləˈtəʊnɪn/, magnesium /ˌmæɡˈnizi.əm/, consistency /kənˈsɪs.tən.si/, circadian /sɚˈkeɪ.di.ən/, validation /ˌvæl.əˈdeɪ.ʃən/
Laute, die Deutschsprachigen schwerfallen:
- Stimmhafter Auslaut — /b/, /d/, /g/, /z/, /v/ am Wortende nicht verhärten: earplug /ˈɪəplʌɡ/, optimize /ˈɑptɪmaɪz/, prioritize /pɹaɪˈɒɹ.ə.taɪz/, revolutionize /ˌɹɛv.əˈl(j)u.ʃəˌnaɪz/, underrated /ʌn.dɚˈɹeɪ.təd/
- /æ/ — offener als „ä“: caffeine /ˈkæfiːn/, magnesium /ˌmæɡˈnizi.əm/, blackout /ˈblæk.aʊt/, validation /ˌvæl.əˈdeɪ.ʃən/, alcoholism /ˈælkə(ˌ)hɔˌlɪzəm/
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 melatonin, caffeine, sleepy.
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.