Pratique du Shadowing: How to sleep better by knowing your chronotype - Apprendre l'anglais à l'oral avec la vidéo

Choisissez un mode d'entraînement

Chaque mode ouvre une salle d'entraînement en plein écran.

66 phrases

Si les phrases sont trop courtes ou trop longues, cliquez sur Edit pour les ajuster.

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.

Télécharger l'application

Tout pour parler couramment

Prononciation IAChaque phrase notée

Phonétique (IPA)Maîtrisez chaque son

VocabulaireEnrichissez votre lexique

Jeu de vocabulaireApprenez en jouant

Scanner le QR

Download on theApp Store Get it onGoogle Play

Même chaîne

How shift workers can avoid bad sleep

Daily ConversationWorking Adults

FOR YOU

Vidéo recommandée

121 phrases

Vocabulaire et conseils d’expression pour cette leçon

Cette leçon d’expression orale s’appuie sur la vidéo « How to sleep better by knowing your chronotype ». Les mots qui reviennent le plus souvent : chronotype, schedule, lion, sleep, bear. Cette vidéo contient 66 phrases et 872 mots à répéter en shadowing. La partie parlée dure 4:22. Le locuteur parle vite, environ 200 mots par minute : attendez-vous à des liaisons et à des sons réduits. 82 % 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

15 mots de la vidéo à retenir, avec leur prononciation et leur sens :

Mot	Prononciation	Sens
lion nom	/ˈlaɪən/	lion, lionne
consistent adjectif	/kənˈsɪs.tənt/	constant
genetic adjectif	/d͡ʒəˈnɛt.ɪk/	génétique
quiz nom	/kwɪz/	quiz
dolphin nom	/ˈdɑlf.ɪn/	dauphin
incredibly adverbe	/ɪŋˈkɹɛdɪbli/	incroyablement
wolf nom	/wʊlf/	tombeur
characteristic nom	/ˌkæɹ(ə)ktəˈɹɪstɪk/	caractéristique
tendency nom	/ˈtɛn.dən.si/	tendance
owl nom	/aʊ(ə)l/	hibou, chouette
hormone nom	/ˈhoɹmoʊn/	hormone
backward adjectif	/ˈbækwɚd/	en arrière
clock nom	/klɑk/	indicateur de vitesse, compteur de vitesse
discover verbe	/dɪˈskʌvə/	découvrir
fitness nom	/ˈfɪt.nəs/	condition physique

Les verbes à particule que vous entendrez

Mot	Prononciation	Sens
wake up verbe	/ˌweɪk ˈʌp/	se réveiller
check out verbe		mater, regarder
come up verbe		se montrer, sortir du bois
figure out verbe		cerner
go through verbe		traverser
make up verbe	/ˌmeɪk ˈʌp/	constituer, composer
turn out verbe		se finir, se terminer
work out verbe	/ˌwɝk ˈaʊt/	calculer

Des phrases à répéter

Des phrases courtes et complètes de la vidéo, à réutiliser dans la conversation de tous les jours :

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

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	have heard · has ever been called · they've been
Propositions relatives who / which + proposition — une précision sur une personne ou une chose	people who fall · category, which is · times, which means
Voix passive be + participe passé — l’accent est mis sur ce qui arrive, pas sur qui le fait	been called · is called

Prononciation à surveiller

Le locuteur utilise 12 contractions et formes réduites, comme they're, we're, don't. Prononcez-les sous leur forme courte, telles que vous les entendez.

Les sons « sh » et « zh »: inspiration /ˌɪn.spɪˈɹeɪ.ʃən/, socially /ˈsoʊʃəli/, wolfish /ˈwʊlfiʃ/
Mots longs — placez bien l’accent: incredibly /ɪŋˈkɹɛdɪbli/, characteristic /ˌkæɹ(ə)ktəˈɹɪstɪk/, inspiration /ˌɪn.spɪˈɹeɪ.ʃən/, critically /ˈkɹɪt.ɪ.kə.li/, intimacy /ˈɪn.tɪ.mə.si/

Les sons difficiles pour les francophones :

/r/ anglais — langue recourbée, sans frotter la gorge: incredibly /ɪŋˈkɹɛdɪbli/, characteristic /ˌkæɹ(ə)ktəˈɹɪstɪk/, hormone /ˈhoɹmoʊn/, inspiration /ˌɪn.spɪˈɹeɪ.ʃən/, rhythm /ˈɹɪð.əm/

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 lion, consistent, genetic.

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.

Technique du shadowing : lire le guide complet étape par étape →

Pratique du Shadowing: How to sleep better by knowing your chronotype - Apprendre l'anglais à l'oral avec la vidéo

Choisissez un mode d'entraînement

Télécharger l'application

How shift workers can avoid bad sleep

Neuroscientist Explains: Why You're Always Tired (and How to Fix It)

What Your Sleep Schedule Reveals About You

The Longevity Toolkit: Peter Attia’s 5 Tactics to Improve Longevity

The Psychology of People Who Want to Do Everything

How Do I Reverse Brain Rot?

Psychology of People Who Always Stay Up Late

How to Stop Procrastinating (Forever)

Why Do Humans Have to Pretend to Sleep to Fall Asleep?

How To Wake Up Better

6 Little Habits To Reduce Anxiety

Jordan Peterson - You Need a Routine!