Pratique du Shadowing: How To Fall Asleep In 2 Minutes - Apprendre l'anglais à l'oral avec la vidéo
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If you're anything like me, your night goes something like this.
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After an exhausting day, you brush your teeth, get into your Zelda themed pajamas, snuggle up in bed, turn the lights off, and then...
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nothing.
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No, not the good kind of nothing, the literally 10 seconds ago I felt like I would die if I didn't get into my bed, and now I'm perfectly awake kind of nothing.
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So, you try to squeeze your eyes tighter, or maybe I'm just not in a comfortable position?
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Yeah, that'll solve it.
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But no. The clock ticks, and you become increasingly more aware of every waking second of sleep time
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that you're losing and how increasingly bad tomorrow will be.
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If only you could have just slept at school or work.
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It was so easy then.
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But now, in the solitude of night, all you have is your deepest, darkest thoughts, and that damn clock that- OH MY GOD IT'S BEEN THREE HOURS?!
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If this sounds familiar to you, then this video is for you you,
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because we've compiled some of the best advice and practices to increase your odds of falling asleep in minutes.
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And while we're going to start off with the stuff you should do before hitting your bed,
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we also have a technique used by the US Navy to fall asleep in two minutes when you're stuck there lying awake.
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So let's start with seven things you should do before you sleep.
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Number one is to sleep in a colder environment.
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Your thermal environment, especially surrounding your head and body,
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is perhaps the most under appreciated factor determining not only the ease with which you'll fall asleep tonight, but also your sleep quality.
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Whether you're overheating because of heavy blankets, pajamas, or just a hot room, it's been shown to decrease slow-wave sleep and REM sleep.
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Even just to initiate sleep, your body has to drop 2-3 degrees Fahrenheit or 1.5 degrees Celsius.
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And so being colder actually helps bring your temperature down faster.
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It might shock you, The recommended temperature is around 65 degrees Fahrenheit or 18.3 degrees Celsius for your room.
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Going too cold isn't great either, but it doesn't have the same disruptive effects on falling asleep or your sleep quality as a hot room does.
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Number two is to take a hot shower or bath before bed.
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You might think being all warm and fuzzy is what makes you sleep, but it's actually kind of the opposite.
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When you're exposed to hot temperature, the body can't hold onto the heat and sends blood to the surface of your skin, giving you that flushed red appearance.
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Once you step out of the warmth, the dilated blood vessels radiate out the inner heat to your environment and your core body temperature plummets.
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This triggers the body and brain to think it's sleepy time.
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Number three is to put away the clock.
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Simply having the ability to look at and see the time
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and find out how much you haven't slept is not helpful and will honestly only stress you out.
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In fact, time monitoring is strongly linked to stress and waking arousal.
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4. You should minimize or avoid caffeine and nicotine.
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Coffee, colas, some tea
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and even chocolate can take as long as 8 hours to wear out fully and nicotine is a stimulant, so avoid them too late in the day.
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It's also worth avoiding eating too close to bed.
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While some studies show avoiding diets that are excessively biased towards carbs will help, it's better to just avoid being too hungry or too full before bed.
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Number five, exercising and being physically tired can help you fall asleep faster, but working out two to three hours before bed can keep you up longer.
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So earlier in the day is better.
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And same goes with naps, actually.
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They're great, but don't take them after 3pm or it'll be harder to fall asleep at night.
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Number six is to make sure you're actually relaxing before bed.
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If you try to sleep and you're wired or on, your brain just won't be ready.
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A relaxing activity within the hour before bed, like reading, is the perfect ritual to to put you in the right mindset.
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And finally, number seven is to make sure you're getting sun exposure during the day
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and minimizing your light exposure during the evening.
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You've probably been told not to use your screen before bed, which is true,
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but it's equally as important to get natural sunlight for at least 30 minutes a day if you have problems falling asleep.
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This helps to condition your body's schedule and trigger tiredness at the right times.
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So, now that we've set up some conditions for optimizing your experience of falling asleep, you're still awake.
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In fact, maybe you've already done those things and you're lying in bed right now, desperately looking up how to fall asleep faster on YouTube which led you to this very video.
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Don't lie.
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In which case, you have broken rule 7 of not looking at your phone, but I'll forgive you if it was in pure desperation.
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I mean, I won't complain about the X review.
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But in all seriousness, if you're laying in bed after all that, there's a technique that the Navy allegedly used that,
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if practiced, can literally have you falling asleep in two minutes no matter where you are.
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I say allegedly because the studies are not publicly available, but they claim they were used on fighter pilots who would often make avoidable mistakes as a result of stress
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and ultimately sleeplessness.
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In fact, they were designed to allow them to fall asleep even while sitting up,
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and after six weeks they claim that 96% of the pilots could fall asleep in less than two minutes.
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It goes like this.
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First, you need to systematically relax each part of your body.
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Take a deep breath, close your eyes, and begin to focus on your face.
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Picture every muscle slowly relaxing.
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If you need help, squish and squint your face first, and then let it relax.
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Breathe out as you feel your cheeks, tongue, mouth, and jaw relax.
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Even imagining your eyes sinking into their sockets.
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Then slowly make your way down your body, and do the same thing to each muscle group.
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Tighten and then relax your shoulders, then arms, from forearms to fingers, chest and legs, and finally your feet,
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all while breathing deeply and focusing on the relaxation.
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Once you've gone through the whole body, focus on clearing your mind into a meditative state.
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As thoughts about your day or images pop into your mind, try not to dwell on them and let them pass.
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Simply thinking through motions can stimulate your muscles to involuntarily contract.
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Much like meditation, don't let the thoughts consume you.
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Try to focus on breathing in and out.
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Or you can visualize yourself in a calming location like on a warm summer's day in a hammock, swaying slowly back and forth.
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If you can't stop your thoughts, they suggest repeating don't think, don't think, don't think for 10 seconds.
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It may sound silly or fairly simple, but it's the practice that makes perfect.
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And anecdotally, online people have found it to work after dedicating time to it.
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But the key, like most things, is to consistently practice each night.
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It won't be a simple solution on your first night, but weeks in, you'll be much more likely to fall asleep instantly, assuming you don't have a sleep disorder or other condition.
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Now, there is one more suggestion that is considered the single most important tip to falling asleep immediately,
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and if you can't follow any others, follow this.
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Go to bed and wake up at the same time of day, no matter what.
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Even the weekends.
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I know, it sucks, but we're creatures of habit and if you want to be able to fall asleep immediately, getting in a good routine will set up your body to literally work like clockwork.
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And after all that, if you still can't fall asleep, don't lie awake in bed.
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Studies show that not falling asleep for an extended period of time causes anxiety and only makes things worse.
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So just get up and do a relaxing or slightly boring activity until you feel sleepy.
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Thank you guys for watching.
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We played around with the animation style a little bit in this video.
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It's a little longer so let us know in the comments what you thought of it
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And we're gonna make a playlist of a lot more sleep videos over there
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because it's a common theme because it's very important Make sure you're subscribed for more and click that bell.
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Oh, yeah, click the bell.
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That matters apparently Click the bell if you want to see more of our videos and otherwise we'll see you next time.
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See you later
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Vocabulaire et conseils d’expression pour cette leçon
Cette leçon d’expression orale de niveau C1 s’appuie sur la vidéo « How To Fall Asleep In 2 Minutes ». Les mots qui reviennent le plus souvent : asleep, bed, sleep, fall, falling. Cette vidéo contient 98 phrases et 1479 mots à répéter en shadowing. La partie parlée dure 7:49. Le locuteur parle vite, environ 189 mots par minute : attendez-vous à des liaisons et à des sons réduits. 85 % des mots font partie des 3 000 mots les plus courants en anglais ; le reste mérite d’être vu avant de commencer.
Vocabulaire clé de cette vidéo
Les 15 mots les plus avancés de la vidéo, avec leur prononciation et leur sens :
| Mot | Prononciation | Sens |
|---|---|---|
| distress nom | /dɪˈstɹɛs/ | détresse |
| pajamas nom | /pəˈd͡ʒɑ.məz/ | pyjama |
| nicotine nom | /ˈnɪkətiːn/ | nicotine |
| sleepy adjectif | /ˈsliːpi/ | somnolent, ensommeillé |
| minimize verbe | /ˈmɪn.ɪˌmaɪz/ | minimiser |
| allegedly adverbe | /əˈlɛdʒ.ɪd.li/ | prétendument |
| anecdotally adverbe | /ænəkˈdəʊtəli/ | anecdotiquement |
| arousal nom | /əˈɹaʊzəl/ | éveil |
| avoidable adjectif | /əˈvɔɪdəbl̩/ | évitable |
| compile verbe | /kəmˈpaɪl/ | compiler |
| dilate verbe | /daɪˈleɪt/ | dilater |
| disruptive adjectif | /dɪsˈɹʌptɪv/ | perturbant, dérangeant |
| excessively adverbe | /ɪkˈsɛsɪvli/ | bien trop, beaucoup trop |
| forearm nom | /ˈfɔːˌɹɑːm/ | avant-bras |
| hammock nom | /ˈhæmək/ | hamac |
Les verbes à particule que vous entendrez
| Mot | Prononciation | Sens |
|---|---|---|
| set up verbe | /ˌsɛt ˈʌp/ | mettre en place, installer |
| find out verbe | découvrir, savoir | |
| get up verbe | se lever | |
| go through verbe | traverser | |
| put away verbe | ranger | |
| wear out verbe | user | |
| work out verbe | /ˌwɝk ˈaʊt/ | calculer |
La grammaire de cette vidéo
Les structures que le locuteur utilise le plus, avec les mots exacts de la vidéo :
| Structure | Dans la vidéo |
|---|---|
| Present perfect have/has + participe passé — une action passée qui compte encore maintenant | IT'S BEEN · we've compiled · it's been shown |
| Voix passive be + participe passé — l’accent est mis sur ce qui arrive, pas sur qui le fait | been shown · is strongly linked · are excessively biased |
Prononciation à surveiller
Le locuteur utilise 49 contractions et formes réduites, comme you're, don't, can't. Prononcez-les sous leur forme courte, telles que vous les entendez.
- Les sons « th »: warmth /wɔɹmθ/, thermal /ˈθɜːməl/
- Les sons « sh » et « zh »: visualize /ˈvɪʒuəˌlaɪz/, desperation /ˌdɛspəˈɹeɪʃən/, relaxation /rᵻˌlækˈseɪ.ʃən/, initiate /ɪˈnɪʃ.i.eɪt/, flush /ˈflʌʃ/
- Mots longs — placez bien l’accent: allegedly /əˈlɛdʒ.ɪd.li/, anecdotally /ænəkˈdəʊtəli/, excessively /ɪkˈsɛsɪvli/, involuntarily /ɪnˌvɑlənˈtɛɹɪli/, meditative /ˈmɛdɪˌteɪtɪv/
Les sons difficiles pour les francophones :
- /h/ — il se souffle, il n’est pas muet: hammock /ˈhæmək/, overheat /ˌoʊvɚˈhit/
- /tʃ/ et /dʒ/ — à ne pas adoucir en « ch » et « j »: pajamas /pəˈd͡ʒɑ.məz/, allegedly /əˈlɛdʒ.ɪd.li/, cheek /t͡ʃiːk/, ritual /ˈɹɪt͡ʃ.u.əl/
- /r/ anglais — langue recourbée, sans frotter la gorge: distress /dɪˈstɹɛs/, arousal /əˈɹaʊzəl/, disruptive /dɪsˈɹʌptɪv/, forearm /ˈfɔːˌɹɑːm/, involuntarily /ɪnˌvɑlənˈtɛɹɪli/
Comment s’entraîner avec cette vidéo
- Écoutez la vidéo en entier une fois sans parler et notez les mots que vous ne connaissez pas.
- Commencez à la vitesse 0,75×, répétez phrase par phrase, puis revenez à la vitesse normale quand cela devient facile.
- Enregistrez-vous et comparez avec l’original, en faisant attention à des mots comme distress, pajamas, nicotine.
Qu'est-ce que la technique du Shadowing ?
Le Shadowing est une technique d'apprentissage des langues fondée sur la science, développée à l'origine pour la formation des interprètes professionnels. Le principe est simple mais puissant : vous écoutez de l'anglais natif et le répétez immédiatement à voix haute — comme une ombre suivant le locuteur avec un décalage de 1 à 2 secondes. Les recherches montrent une amélioration significative de la précision de la prononciation, de l'intonation, du rythme, des liaisons, de la compréhension orale et de la fluidité.