Shadowing Practice: How to STOP Waking Up Feeling TIRED Every Morning - 4 Tips (animated) - Learn English Speaking with Video
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How often do you actually wake up feeling energized?
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How many times a week do you get up when your alarm rings, without hitting the snooze button?
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Nothing is worse than going to bed early, only to wake up still feeling exhausted.
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There are number of factors that affect how tired you feel in the morning, and you probably have some habits that are robbing you of your energy.
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We'll look at some of the solutions that you should adopt, which will help you wake up early and well rested.
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Let's get started.
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1. Stop snoozing When you snooze, you’re not really getting more sleep.
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It doesn’t make you feel better about waking up.
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It actually does nothing beneficial for you.
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Every single time you hit the snooze button you wake up feeling more tired.
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This is because our sleep consists of 90 minute cycles.
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When you fall back asleep for such a short amount of time, your alarm wakes you up in the middle of your sleep phase, which will leave you feeling even more tired and sluggish.
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What I recommend is to use an app called "Sleep Cycle".
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What this app does, is it wakes you up at the end of your sleep phase.
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It does it by tracking your movements during the night and the alarm only goes off, when it detects you're at the end of the cycle.
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Waking up this way will leave you much more energetic than waking up in the middle of your REM phase.
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2. Get enough sleep We need a certain amount of sleep every day for our body to function properly.
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This may sound stupid and you probably already know this, but we tend to regularly sleep either too much or too little.
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One of the reasons this happens, is because we go to sleep at inconsistent hours.
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One day we go to bed at 10pm, the next at 3am.
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But you should go to sleep and wake up at the same time seven days per week.
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This way your body gets into the rhythm and you can wake up naturally at the end of a sleep cycle, every single day.
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Also everyone has a different amount of sleep needed to feel energized.
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If you want to find how many hours you personally need to wake up refreshed, go to bed at the same time every night for a week.
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Wake up without an alarm and write down the number of hours you slept every night.
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At the end of the week, you should be able to see how many hours you need to wake up and have a great day.
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You can then use this information to know when you should go to bed, to wake up at the required time.
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3. Rehydrate and get the blood flowing It's crucial that you hydrate yourself first thing in the morning.
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After 6 to 8 hours without water, you'll naturally be dehydrated, and dehydration causes fatigue.
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Every single day before going to sleep, I always place a glass of water on my nightstand.
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That way when I wake up, the water is already waiting for me.
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The objective is to rehydrate your body and mind as fast as possible, to replace the water you were deprived of during the hours you slept.
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Often when people feel tired, whether in the morning or afternoon, what they really need is more water, not more coffee.
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Another important thing to do, is some light exercise as soon as you wake up.
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Any physical activity that gets the heart rate up and the blood flowing is going to raise your energy levels.
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It may seem counter intuitive, but researchers say expending energy by engaging in regular exercise, doesn't make you tired, it actually creates energy in your body.
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Even if you think you're too tired to do anything, get up and walk around the room, and in a couple of minutes you'll feel some energy that wasn't there before.
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The exercise doesn't need to be anything extreme.
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No need to go run a marathon before breakfast.
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What I usually do is just some stretching, followed by jumping jacks and burpees.
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4. Avoid screens before bed Your TV, smart phone and computer screen all produce artificial blue light.
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The problem with artificial light in the evening, is that it tricks your body in to thinking that it's actually day time.
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When it gets darker outside, your body naturally produces a sleep hormone called melatonin.
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Since artificial light blocks melatonin production, we can really screw up our sleep, because your body doesn't send signals to your cells that's it's night time.
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That's why you shouldn't be looking at any screen at least 2 hours before bed.
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If you're watching this video on your phone at 2am, because you have to get up early...
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well.. You should apply this tip tomorrow and maybe replace your phone with a good book.
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For those of you who absolutely can't do without your phone or computer before bed, there is a solution for this blue light problem.
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There are two apps that you should install on your phone and computer, called Twilight and F.lux.
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What they do is, they block most of the artificial blue light by making your screen more orange.
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And the best part is, both are free.
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However if you're serious about fixing your tiredness problem, you won't be using any screens before bed anyway.
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I hope you learned something new today.
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I've been applying all of these tips for some time now and they definitely help.
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If you have any other solutions that have worked for you and you'd like to share, post them in the comments below.
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Together we'll become better than yesterday.
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Vocabulario y notas de pronunciación para esta lección
Esta lección de conversación de nivel B1 se basa en el vídeo “How to STOP Waking Up Feeling TIRED Every Morning - 4 Tips”. Las palabras que más se repiten: sleep, wake, bed, tired, screen. Este vídeo tiene 56 frases y 950 palabras para practicar shadowing. La parte hablada dura 5:03. El hablante habla rápido, unas 188 palabras por minuto, así que espera sonidos enlazados y reducidos. El 88 % de las palabras está entre las 3.000 más comunes del inglés, por lo que el vocabulario es fácil de seguir.
Vocabulario clave de este vídeo
Las 15 palabras más avanzadas del vídeo, con su pronunciación y significado:
| Palabra | Pronunciación | Significado |
|---|---|---|
| snooze verbo | /snuz/ | dormitar |
| artificial adjetivo | /ˌɑː.tɪˈfɪʃ.əl/ | artificial |
| alarm sustantivo | /əˈlɑɹm/ | alarma, rebato |
| energize verbo | /ˈɛnəd͡ʒaɪz/ | jumpear |
| melatonin sustantivo | /ˌmɛləˈtəʊnɪn/ | melatonina |
| rehydrate verbo | rehidratar | |
| burpee sustantivo | /ˈbɜːpi/ | burpee |
| dehydrate verbo | /diːhaɪˈdɹeɪt/ | deshidratar |
| dehydration sustantivo | /dihaɪˈdɹeɪʃən/ | deshidratación |
| deprive verbo | /dɪˈpɹaɪv/ | desproveer (de), privar (de) |
| expend verbo | /ɪkˈspɛnd/ | expender, despender |
| hydrate sustantivo | /haɪˈdɹeɪt/ | hidrato |
| nightstand sustantivo | mesa de noche, mesita de noche | |
| sluggish adjetivo | /ˈslʌɡɪʃ/ | perezoso, haragán |
| tiredness sustantivo | fatiga, cansancio |
Phrasal verbs que vas a escuchar
| Palabra | Pronunciación | Significado |
|---|---|---|
| wake up verbo | /ˌweɪk ˈʌp/ | despertarse, recordar |
| get up verbo | levantarse | |
| fall back verbo | retirar, retroceder | |
| go off verbo | explotar | |
| walk around verbo | deambular | |
| write down verbo | apuntar, anotar |
Frases que vale la pena repetir
Frases cortas y completas del vídeo que puedes reutilizar en la conversación diaria:
- How often do you actually wake up feeling energized?
- It doesn’t make you feel better about waking up.
- Together we'll become better than yesterday.
Gramática en este vídeo
Las estructuras que más usa el hablante, con las palabras exactas del vídeo:
| Estructura | En el vídeo |
|---|---|
| Voz pasiva be + participio pasado — importa lo que ocurre, no quién lo hace | be dehydrated · were deprived |
| Oraciones de relativo who / which + oración — información extra sobre una persona o cosa | adopt, which will · phase, which will |
| Consejo con “should” should + verbo — decir qué es buena idea | should adopt · should go · should be |
| Comparativos -er than / more … than — comparar dos cosas | worse than · more energetic than · better than |
Pronunciación a tener en cuenta
El hablante usa 19 contracciones y formas reducidas, como you're, doesn't, we'll. Dilas en su forma corta, tal como las oyes.
- Los sonidos de “th”: rhythm /ˈɹɪð.əm/, marathon /ˈmæɹəθən/
- Los sonidos de “sh” y “zh”: artificial /ˌɑː.tɪˈfɪʃ.əl/, dehydration /dihaɪˈdɹeɪʃən/, sluggish /ˈslʌɡɪʃ/, refresh /ɹɪˈfɹɛʃ/, beneficial /ˌbɛn.ɪˈfɪʃ.əl/
- Palabras largas — cuida el acento: artificial /ˌɑː.tɪˈfɪʃ.əl/, melatonin /ˌmɛləˈtəʊnɪn/, dehydration /dihaɪˈdɹeɪʃən/, intuitive /ɪnˈtjuːɪtɪv/, energetic /ˌɛn.əɹˈdʒɛt.ɪk/
Sonidos difíciles para hispanohablantes:
- s + consonante al inicio — sin añadir una “e” delante: snooze /snuz/, sluggish /ˈslʌɡɪʃ/
- /v/ — no es /b/: los dientes tocan el labio inferior: deprive /dɪˈpɹaɪv/, intuitive /ɪnˈtjuːɪtɪv/
- /z/ — sonora, no /s/: snooze /snuz/, energize /ˈɛnəd͡ʒaɪz/, exhaust /ɪɡˈzɔst/
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 snooze, artificial, alarm.
¿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.