Pratique du Shadowing: How to trick your brain to fall asleep instantly - Apprendre l'anglais à l'oral avec la vidéo
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Struggling to fall asleep right now?
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Two minutes after trying to fall asleep,
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your best bet is simple relaxation techniques.
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Engage in gentle breathing exercises and a mental body scan where you slowly go over each body part,
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starting with your toes and moving up the body,
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trying to relax them one by one.
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This can activate your parasympathetic nervous system and decrease stress hormones like adrenaline and cortisol,
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all while slowing down your heart rate.
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Now you want to avoid checking the time,
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but after what feels like five to ten minutes of struggling to fall asleep,
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studies show the best way to rest your brain is to distract it,
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but in a very specific way.
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You need to do something neurologically easy enough that it won't keep you awake,
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but hard enough that it will stop you from ruminating.
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This is known as thought blocking,
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and while counting sheep can help,
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it's often too simple for people.
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Some researchers suggest counting down from a thousand by increments of seven,
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or going through the alphabet in order and trying to name a fruit
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or vegetable that starts with each letter of the alphabet.
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20 to 30 minutes in and still struggling,
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it may be time to get up and walk around.
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Some studies show that getting out of bed can lower rumination and stress.
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And the longer you lay awake in bed,
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the more your brain and body start to associate your bed with being awake and anxious,
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which isn't great long term.
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When you get up, it's key that you don't turn any lights on.
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Typical home lighting of 100 to 250 lux is a lot for the eye.
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Studies show that even a hallway bulb can raise overnight heart rate enough to impair sleep.
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So consider low intensity amber lights at night or none at all if you can do it.
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Now that you're out of bed,
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try and find a non-electronic and non-stimulating activity under very low amber light.
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This could be reading a book,
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not on your iPad, listening to relaxing music, or meditating.
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Meditation and mindfulness has been shown to not only improve sleep quality in the moment by helping to regulate stress,
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but it can also play a long-term role in stress management and help with chronic insomnia as well.
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After the 30 to 60 minute mark of a low stimulation activity,
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you can try to go back to bed if you're genuinely tired and repeat the first couple steps.
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But if you're simply feeling bored or frustrated,
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it's better not to force yourself back to bed just yet.
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One to two hours in and you're still struggling,
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you might need to consider your hunger.
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Studies show that if you are too hungry,
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it can impair your ability to fall asleep,
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but it is all about balance.
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You want to stick to a small snack that is easy to digest,
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such as a spoonful of yogurt or a handful of walnuts,
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which are additionally shown to boost melatonin levels.
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The snacks need to be small because eating large meals late at night can raise blood flow to the gut,
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which then causes core body temperature to rise,
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which can counter the natural nighttime cooling that promotes good sleep.
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Also, elevating glucose levels too high at night can neurologically uncouple the connection between your brain and liver and kidney,
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which makes you go to the bathroom more often at night.
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But what if you fell asleep fine,
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got up to go to the bathroom,
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and now you can't fall back asleep?
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Start again at the beginning of this process.
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Passing the two-hour mark and your mind is still running,
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time for a worry dump.
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On a non-electronic device and not in your bed with low amber light,
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write down what is on your mind.
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This act externalizes and processes your concerns,
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allowing your worries to not interfere with your sleep.
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Three hours in, maybe you're feeling physically uncomfortable.
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Focus on your temperature regulation.
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In general, it's best to sleep in a cool room
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because the body naturally drops its core temperature when it's trying to sleep.
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If you can't change the temperature, try wearing socks.
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Researchers found that warming your extremities can actually dilate the blood vessels,
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and as a result, it redistributes heat from your core to your skin.
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It's the same reason a bath before bed can also be helpful.
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Your warm skin radiates heat away from you,
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helping to cool down your core quickly and trigger sleepiness.
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Now, if you've made it to the four-hour mark,
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then it's likely time to consider some daytime problems that may be impacting your sleep.
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So here are the top three most important factors,
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according to science, that will not only help you fall asleep faster,
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but have better quality sleep.
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Number three, or the third most important,
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back to the topic of food,
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how you eat plays a key role in how you're gonna fall asleep,
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but not for the reasons you might think.
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Of course, some studies do find that things like a greater daytime intake of fruits
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and vegetables is associated with having an easier time falling asleep,
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but it is more complicated than that.
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It's important to remember that calorie intake is intrinsically linked to circadian rhythm.
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Circadian rhythm is the timekeeping machinery of your body.
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Human physiology changes throughout the day,
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like your liver at 10 a.m is different than your liver at 10 p.m.
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Your physiological system is primed to do the right things at the right time.
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For example, your body knows when it's time to digest food and when it's time to sleep,
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and these two biological systems are deeply linked.
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Hunger hormones, digestive enzymes, and glucose-regulating insulin have rhythms throughout the day and night,
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so how you eat controls how you sleep.
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Late morning and early afternoons are when your body is most primed to take in calories.
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Eating late at night disrupts circadian rhythm and leaves key parts of the digestion process incomplete.
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Eating late at night can also disrupt your microbiome and lead to insomnia.
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If you are really concerned about sleep,
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it is simple and easy to remember the age-old adage,
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eat like a king in the morning,
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a prince in the afternoon,
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and a peasant at dinner,
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with two studies showing that your last meal should always occur at least three hours before bedtime.
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Number two, or the second most important,
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ensure that you're getting enough blue or natural light hitting your skin in the middle of the day.
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Since humans evolved outside and under the sky,
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midday light provides one of the most powerful signals to your circadian rhythm.
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The midday sun is so rich in blue light,
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and there are actually light-sensitive cells in your eyes that are specific to synchronizing the body clock,
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as opposed to being for vision.
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These cells detect the intensity and wavelength of midday sun,
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and with input from your rods and cones,
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relay the data to the circadian pacemaker in your brain,
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which supports a nightly surge of melatonin,
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the hormone signal that tells your body it's time to sleep.
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Some people think that lights from indoor sources is enough,
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but it's actually not.
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Even on an overcast day,
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the blue rich light from the sun can reach like 10,000 lux.
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Whereas your indoor lighting actually leans more into green wavelengths,
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which serve your vision, but not your circadian rhythm.
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So spending more time outside in the middle of the day with natural light is super helpful.
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And if you can't do that,
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being near a window, working inside but close to the natural light is the next best thing.
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Of course, at night, you'll want to limit the amount of light hitting your eyes.
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So it's best to lower bright lamps and minimize using screens.
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If you do need to use screens,
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it's best to use the apps that turn them onto a warmer spectrum as opposed to blue light.
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And number one, the most important factor for sleep is time consistency.
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You need to be doing your best to fall asleep and wake up at the same time every day.
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Your body relies on rhythms and it builds systems for the rhythms of your body to best adapt to your life.
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It's why if you wake up at 7am for work during the weekdays,
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even if you stay up late on the weekends,
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a lot of people will still wake up around 7am on the weekend.
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Your body has a system that starts waking you up around 7am every day,
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but if you don't have a consistent sleep schedule, your body can't adapt.
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Adenosine builds up in your body while you're awake and then is broken down while you're asleep.
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Going to bed at the same time helps regulate these adenosine levels.
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The optimal sleep time will change based on if you're an early bird or a night owl.
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We have other videos about that,
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but it's important that you try and find a consistent time that works for you.
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In fact, new research has found that an unstable day-to-day sleep schedule alone predicted all-cause mortality better than did total sleep hours.
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So take that in.
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Your sleep consistency or inconsistency is a better predictor of all-cause death than the actual hours
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and amount of sleep you are getting night after night.
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Another study shows
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that people with heart failure who had irregular sleep patterns had
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twice the risk of another medical event such as hospitalization or death compared with regular sleepers.
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Of course, the amount of sleep you're getting matters too,
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but this research really shows the importance of the rhythm and time consistency of your sleep.
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Combining all these tricks is your best bet to getting a great night's sleep.
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Of course, Of course, we all have complicated lives,
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so the occasional late dinner or late night out with friends or not being able to be outside on some days,
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it's not the end of the world,
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but it's just good to know that these practices can help your sleep.
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Not only should these steps help you fall asleep faster,
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but they also might help you not die as early.
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That's a good thing too.
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Thanks so much for watching.
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I hope you're able to get a good night's sleep now,
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and we'll see you ASAP for some more science.
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Peace.
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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 trick your brain to fall asleep instantly ». Les mots qui reviennent le plus souvent : sleep, asleep, rhythm, bed, fall. Cette vidéo contient 162 phrases et 1747 mots à répéter en shadowing. La partie parlée dure 8:34. Le locuteur parle vite, environ 204 mots par minute : attendez-vous à des liaisons et à des sons réduits. 83 % 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 |
|---|---|---|
| rhythm nom | /ˈɹɪð.əm/ | rythme |
| circadian adjectif | /sɚˈkeɪ.di.ən/ | circadien |
| hormone nom | /ˈhoɹmoʊn/ | hormone |
| regulate verbe | /ˈɹɛɡ.jə.leɪt/ | régler |
| amber nom | /ˈæm.bəː/ | ambre, ambre jaune |
| adenosine nom | /əˈdɛnəˌsin/ | adénosine |
| impair verbe | /ɪmˈpɛɹ/ | détériorer, abîmer |
| insomnia nom | /ɪnˈsɒmniə/ | insomnie |
| melatonin nom | /ˌmɛləˈtəʊnɪn/ | mélatonine |
| wavelength nom | /ˈweɪvˌlɛŋ(k)θ/ | longueur d'onde |
| disrupt verbe | /dɪsˈɹʌpt/ | perturber, déranger |
| calorie nom | /ˈkæləɹi/ | calorie |
| daytime nom | /ˈdeɪtaɪm/ | journée, jour |
| alphabet nom | /ˈæl.fəˌbɛt/ | alphabet |
| digest verbe | /daɪˈd͡ʒɛst/ | digérer |
Les verbes à particule que vous entendrez
| Mot | Prononciation | Sens |
|---|---|---|
| get up verbe | se lever | |
| break down verbe | tomber en panne | |
| cool down verbe | /kuːl ˈdaʊn/ | se refroidir, refroidir |
| fall back verbe | se replier, se rabattre | |
| get up to verbe | commettre | |
| go through verbe | traverser | |
| slow down verbe | ralentir, décélérer | |
| wake up verbe | /ˌweɪk ˈʌp/ | se réveiller |
La grammaire de cette vidéo
Les structures que le locuteur utilise le plus, avec les mots exacts de la vidéo :
| Structure | Dans la vidéo |
|---|---|
| Voix passive be + participe passé — l’accent est mis sur ce qui arrive, pas sur qui le fait | is known · has been shown · are additionally shown |
| Present perfect have/has + participe passé — une action passée qui compte encore maintenant | has been shown · you've made · has found |
Prononciation à surveiller
Le locuteur utilise 24 contractions et formes réduites, comme you're, can't, don't. Prononcez-les sous leur forme courte, telles que vous les entendez.
- Les sons « th »: rhythm /ˈɹɪð.əm/, wavelength /ˈweɪvˌlɛŋ(k)θ/, parasympathetic /ˌpɛɹ.ə.sɪm.pəˈθɛt.ɪk/
- Les sons « sh » et « zh »: hospitalization /ˌhɑ(ː)s.pɪ.tə.lɪˈzeɪ.ʃən/, rumination /ˌɹuːmɪˈneɪʃən/, stimulation /stɪm.jʊˈleɪ.ʃən/, relaxation /rᵻˌlækˈseɪ.ʃən/, meditation /mɛdɪˈteɪʃn̩/
- Mots longs — placez bien l’accent: circadian /sɚˈkeɪ.di.ən/, consistency /kənˈsɪs.tən.si/, adenosine /əˈdɛnəˌsin/, melatonin /ˌmɛləˈtəʊnɪn/, extremity /ɪkˈstɹɛməti/
Les sons difficiles pour les francophones :
- /h/ — il se souffle, il n’est pas muet: hormone /ˈhoɹmoʊn/, hospitalization /ˌhɑ(ː)s.pɪ.tə.lɪˈzeɪ.ʃən/, hallway /ˈhɔlˌweɪ/
- /tʃ/ et /dʒ/ — à ne pas adoucir en « ch » et « j »: digest /daɪˈd͡ʒɛst/, researcher /ˈɹiˌsɝ.t͡ʃɚ/, vegetable /ˈvɛd͡ʒ.tə.bəl/, digestion /daɪˈd͡ʒɛst͡ʃən/, digestive /daɪˈdʒɛstɪv/
- /r/ anglais — langue recourbée, sans frotter la gorge: rhythm /ˈɹɪð.əm/, hormone /ˈhoɹmoʊn/, regulate /ˈɹɛɡ.jə.leɪt/, impair /ɪmˈpɛɹ/, disrupt /dɪsˈɹʌpt/
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 rhythm, circadian, hormone.
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.