Shadowing Practice: How to sleep better by knowing your chronotype - Learn English Speaking with Video

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Hey everyone, Dr. Michael Bruce, the sleep doctor here.

I figured out since I wrote a book about chronotypes, I might as well explain to you exactly what they are.

A chronotype is your genetic predetermined sleep schedule.

Many people have heard of this concept, but not actually heard the term chronotype.

What we're talking about here is if anybody out there has ever been called an early bird or a night owl.

So why would this be important?

If you understand what your chronotype is, then you know what your hormone schedule is,

which becomes critically important for any and all activities that you do throughout the day.

As an example, it turns out there's a perfect time of day to do just about everything based on your chronotype.

And yes, I'm talking about everything from intimacy, to drinking a cup of coffee, to even working out.

You can do all of them better if you know your chronotype.

What are the four chronotypes?

First, we have lions.

They replace early birds.

These are the folks that make a list every single day and go from step one to step two to step three.

High energy people, very interested in exercise and fitness, and again, early risers.

Unfortunately, socially, they don't do so well.

I mean, let's be honest, dinner and a movie is kind of out for a lion because they've been up since 5 .30 in the morning.

So pros and cons in either direction.

Next come the bears.

That represents the people in between the early birds and the night owls.

Believe it or not, they make up almost 55 % of the population.

Honestly, I wish I was a bear.

The nine to five work schedule works perfect for a bear.

A lot of my bears have a tendency to be the people that get the work done.

Sometimes they're extroverted, sometimes they're introverted.

They're always fun to be around and usually a great friend.

Next are the night owls, and I call them wolves.

I personally am a night owl, hardly ever go to bed before 11 .30 or 12, and that's very characteristic of wolfish characteristics.

One of the things we know about people who fall into this category is these have a tendency to be my creatives,

my artists, my actors, my authors, people of that nature.

I mean, let's be honest, when you meet somebody who's really creative and you say, when did you get your inspiration?

They usually say two o 'clock in the morning.

The final category, which is the new category, which I discovered is called the dolphin.

Dolphins actually represent people with very erratic genetic sleep schedules.

So these people actually come to me oftentimes, and that's really who I wrote the book for,

with a schedule where they look like a lion wanting to wake up early and meet the day,

but unfortunately they get such poor sleep at night, it's incredibly, incredibly difficult.

Now, you might be saying, okay, well, I've listened to what you said, Dr. Bruce, but how do I know what my personal chronotype is?

You can learn your chronotype by visiting thesleepdoctor .com and take my chronotype quiz.

Now, another question people say is, well, once I took the quiz, I learned I was a lion.

Can I change my chronotype?

Well, to be honest with you, no, it's genetic.

However, there's something out there called chronolongevity, which I think is pretty interesting.

Believe it or not, we all go through all of the different chronotypes.

So when we're an itty -bitty baby, we're a lion, waking up early and going to bed early.

Once the children hit that toddler through middle school phase,

you're a bear going to bed and waking up right around the time that the sun comes up.

Then what happens?

You go into adolescence, and then you become a wolf.

I mean, remember when you were 14, 15 years old, all you wanted to do was stay up late and sleep late.

When you hit about 20, 22 years old, your body sets for about 30 to 40 years, And then something else happens.

You actually start to go backwards.

You ever notice how your grandparents want to eat dinner at 4 .30 in the afternoon?

That's because their phase is moving backwards because of that change in melatonin.

So actually, you actually get a second chance to be a lion if you ever wanted to be.

Now, what if I just don't feel like I fit inside one chronotype?

This is something that's pretty common, and we oftentimes think these people are the dolphin or the insomnia chronotype.

But if you want to get a better sense for your chronotype, try following a consistent schedule for two weeks, then retake the quiz.

What do I mean by consistent schedule?

I want you eating at the right times, which means stopping food by about two hours before bed, avoiding caffeine after 2 p .m.,

and following a consistent wake -up schedule.

The thing that affects your circadian rhythm the most turns out to be the hormone melatonin.

To learn more about melatonin and whether it's right for you, check out our video.

This is Dr. Michael Bruce, the sleep doctor, wishing you...

Sweet dream.

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Vocabulario y notas de pronunciación para esta lección

Esta lección de conversación se basa en el vídeo “How to sleep better by knowing your chronotype”. Las palabras que más se repiten: chronotype, schedule, lion, sleep, bear. Este vídeo tiene 66 frases y 872 palabras para practicar shadowing. La parte hablada dura 4:22. El hablante habla rápido, unas 200 palabras por minuto, así que espera sonidos enlazados y reducidos. El 82 % de las palabras está entre las 3.000 más comunes del inglés; conviene repasar el resto antes de empezar.

Vocabulario clave de este vídeo

15 palabras del vídeo que vale la pena aprender, con su pronunciación y significado:

Palabra	Pronunciación	Significado
lion sustantivo	/ˈlaɪən/	león
consistent adjetivo	/kənˈsɪs.tənt/	consistente
genetic adjetivo	/d͡ʒəˈnɛt.ɪk/	genético
quiz sustantivo	/kwɪz/	prueba, cuestionario
dolphin sustantivo	/ˈdɑlf.ɪn/	delfín
incredibly adverbio	/ɪŋˈkɹɛdɪbli/	increíblemente
wolf sustantivo	/wʊlf/	mujeriego
characteristic sustantivo	/ˌkæɹ(ə)ktəˈɹɪstɪk/	característica
tendency sustantivo	/ˈtɛn.dən.si/	tendencia
owl sustantivo	/aʊ(ə)l/	búho, lechuza
hormone sustantivo	/ˈhoɹmoʊn/	hormona
backward adjetivo	/ˈbækwɚd/	retrógrado
clock sustantivo	/klɑk/	cuentakilómetros
inspiration sustantivo	/ˌɪn.spɪˈɹeɪ.ʃən/	inspiración
discover verbo	/dɪˈskʌvə/	descubrir

Phrasal verbs que vas a escuchar

Palabra	Pronunciación	Significado
wake up verbo	/ˌweɪk ˈʌp/	despertarse, recordar
check out verbo		investigar, chequear
come up verbo		salir a relucir
figure out verbo		averiguar, captar
go through verbo		atravesar
make up verbo	/ˌmeɪk ˈʌp/	reponer, suplir
stay up verbo		quedarse despierto, empalmar
turn out verbo		resultar

Frases que vale la pena repetir

Frases cortas y completas del vídeo que puedes reutilizar en la conversación diaria:

Bruce, but how do I know what my personal chronotype is?
Can I change my chronotype?
What do I mean by consistent schedule?

Gramática en este vídeo

Las estructuras que más usa el hablante, con las palabras exactas del vídeo:

Estructura	En el vídeo
Present perfect have/has + participio pasado — una acción pasada que sigue importando ahora	have heard · has ever been called · they've been
Oraciones de relativo who / which + oración — información extra sobre una persona o cosa	people who fall · category, which is · times, which means
Voz pasiva be + participio pasado — importa lo que ocurre, no quién lo hace	been called · is called

Pronunciación a tener en cuenta

El hablante usa 12 contracciones y formas reducidas, como they're, we're, don't. Dilas en su forma corta, tal como las oyes.

Los sonidos de “sh” y “zh”: inspiration /ˌɪn.spɪˈɹeɪ.ʃən/, socially /ˈsoʊʃəli/, wolfish /ˈwʊlfiʃ/
Palabras largas — cuida el acento: incredibly /ɪŋˈkɹɛdɪbli/, characteristic /ˌkæɹ(ə)ktəˈɹɪstɪk/, inspiration /ˌɪn.spɪˈɹeɪ.ʃən/, critically /ˈkɹɪt.ɪ.kə.li/, intimacy /ˈɪn.tɪ.mə.si/

Sonidos difíciles para hispanohablantes:

/v/ — no es /b/: los dientes tocan el labio inferior: discover /dɪˈskʌvə/, extroverted /ˈɛkstɹəˌvəɹtɪd/, introverted /ˈɪn.tɹəˌvɜːɹ.təd/
/z/ — sonora, no /s/: quiz /kwɪz/, oftentimes /ˈɔf.ənˌtaɪmz/, riser /ˈɹaɪ.zə(ɹ)/

Cómo practicar con este vídeo

Escucha el vídeo entero una vez sin hablar y anota las palabras que no conoces.
Empieza a velocidad 0,75×, haz shadowing frase por frase y vuelve a la velocidad normal cuando te resulte fácil.
Grábate y compara con el original, prestando atención a palabras como lion, consistent, genetic.

¿Qué es la Técnica de Shadowing?

Shadowing es una técnica de aprendizaje de idiomas respaldada por la ciencia, desarrollada originalmente para la formación de intérpretes profesionales y popularizada por el políglota Dr. Alexander Arguelles. El método es simple pero poderoso: escuchas audio en inglés nativo y lo repites en voz alta de inmediato, como una sombra que sigue al hablante con solo 1-2 segundos de retraso. A diferencia de la escucha pasiva o los ejercicios de gramática, el shadowing obliga a tu cerebro y músculos de la boca a procesar y reproducir simultáneamente patrones de habla reales. Las investigaciones muestran que mejora significativamente la precisión de la pronunciación, la entonación, el ritmo, el habla conectada, la comprensión auditiva y la fluidez al hablar, convirtiéndola en una de las metodologías más efectivas para la preparación del IELTS Speaking y la comunicación en inglés en el mundo real.

Técnica de shadowing: lee la guía completa paso a paso →

Shadowing Practice: How to sleep better by knowing your chronotype - Learn English Speaking with Video

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