Pratique du Shadowing: 🌙Soft night routine tips | calm, feminine habits | regulate your nervous system before sleeping - Apprendre l'anglais à l'oral avec la vidéo
Création de la leçon...
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if you drink coke zero in a wine glass we can be friends so hello my loves
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and welcome back to my channel what are we going to
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talk about today we're going to talk about night rituals
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so the perfect night routine to make you feel relaxed regulated
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expensive to make you have the best sleep of your life and this video is the perfect occasion to
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zero in a wine glass why
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because you need to romanticize your routine make your everyday feel
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special to make the little moments special you cannot just wait
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for life to happen you have to make the little changes the little switches
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that will make your everyday life feel like a ritual
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and that's exactly what we're going to talk about today now
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the absolute perfect recipe for the perfect night routine is one
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that regulates the nervous system that makes you have a good eight
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expensive and especially one that makes your morning easier in fact
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if you missed it make sure to go watch part one
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where i talk about how to make your morning routine feel like a ritual
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and on here i already mentioned my routine a little bit
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but since you guys love that video
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so much i thought about making a longer version as well as always
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if you're new here welcome my name is Mirella
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and on here we talk about all things self -care class
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and self -growth and
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if you want to connect with me in the description you will find all of my information and my other
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straight into my eight step night routine so first things first i already said
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that the perfect night routine should make you feel regulated
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and relaxed and you simply cannot do that in a messy environment
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so am i saying
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that you have to clean the whole house before going to sleep absolutely not
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but at least try to do some smaller things
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that will reset your environment so it's one of the biggest gifts
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that you can do to your future self meaning the version of you that wakes up in the morning
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to a clean, organized space.
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So what can we do?
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First of all, especially if you're a woman, maybe try to avoid too much visual clatters.
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There are literally scientific studies on this, that we don't operate well with too much clutter.
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When your room is messy, when your house is messy, you will feel messy too.
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We don't want that.
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We don't want all the brain fog.
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We don't want to be irritated.
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We want to be relaxed.
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We want to wake up in a nice, clean environment.
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So I know that at night you're tired.
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Maybe you worked all day, you studied all day, whatever.
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So I'm not One example is after eating, always put the dishes away.
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Don't wait until the morning please.
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I know that a lot of people do that, but please don't do it.
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It's just going to make you wake up stressed, which is something we definitely want to avoid.
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Maybe clean the kitchen a little bit.
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It just literally takes one second.
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Lay out the clothes for the next day.
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Make it a habit.
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Just have those 15 minutes of reset.
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You really don't have to aim for perfection, but you deserve to wake up in a place that supports you.
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And also that will definitely impact your night routine as well.
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Okay, next point.
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The blue, big, white hospital lights should not exist in your home.
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Those are just for cleaning.
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After 5 p .m., you only want to light up the warm, soft lights.
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Your environment should tell your body that it's safe to relax.
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And if you constantly keep the cold white lights on, you will literally disrupt your sleep as well.
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Warm lights also encourage melatonin production.
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It's not only a matter of creating ambience, of feeling relaxed.
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It's also a way to sleep better, even if you don't realize it.
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And also, again, just make your everyday life feel a little bit more special.
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You don't want to spend your night feeling like you're in a hospital.
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your ambience nicer I said this so many times
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but a part of creating a calm ambience could also be not only let up candles
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but also maybe putting on some jazz music
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or some relaxing music put it on something calm
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because listen your body is literally not a machine
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so you expect it to go from awake productive to sleep forward immediately that's just not gonna happen
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if you don't create a relaxing ambience it's also gonna be
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so much harder for you to fall asleep it's gonna disrupt your sleep you're gonna wake up at night
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and it's something that you can fix with just one simple switch
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so just start doing it let me know how it goes
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okay one of my favorite part of my night routine is
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definitely my beauty routine my beauty rituals i want you to take those 15 minutes for yourself it doesn't matter
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if you have kids it doesn't matter
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if you have a lot of things to think about it
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doesn't matter how tired you are i want you especially
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if you're a busy person i want you to take 15 minutes for yourself there's this quote from joseph spencer
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that it's about meditation but i feel like you can apply to this too to anything and taking care of yourself.
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where he says something like you're so busy
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that you don't even have 10 minutes to meditate throughout your
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day then you should meditate for one hour this is the exact same i don't care
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if you don't have time especially
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if you don't have time you should take care of yourself especially
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if you're so busy you have
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so many things to think about take those moments for yourself
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take the time for some rituals also not just about skincare
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it's not just about putting some creams in your face
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and going to sleep something i like to do sometimes is just to put on some meditation music
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frequencies put on the creamiest vanilla body lotion do some hair oiling put on the lip mask also i have
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so many products i love so let me know
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if you want a product recommendation video
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because i could literally talk for hours about this for me
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beauty rituals are much more than just a routine again it's not just about putting some cream in your face
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when you don't even take 10, even 5 minutes for yourself.
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What you're telling yourself is: "I prioritize every single person in my life, I prioritize my boss, maybe your work,
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but I don't even value enough to take 5 minutes for myself every single night." And also have some boundaries.
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If your family is stressing you out, close the door or do it in your room or
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if you have kids or a husband for example I always tell my boyfriend I Need those 10 minutes for myself.
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It cannot enter the bathroom.
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Just take
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that time just take for you you need to prioritize yourself next point is such a crucial one
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and it is about planning i'm a crazy type a person
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and every single night four years now i've been planning the
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day after without missing a day again it's all about making your life easier
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so before going to sleep every single night i take my ipad
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or even my phone
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if i'm too tired to even take my ipad i write
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a to -do list of everything i have to do maybe it's studying, doing this, doing that, going to the post office, walking the dog, whatever, hanging out with a friend.
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Actually, you should schedule the fun time because that means that when you're there, you don't have to think of all the other things you have to do.
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You one, two, three hours, whatever, your mind is clear.
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If nothing else to think about, everything else is already taken care of, or at least you know that they have their time slot.
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So you don't have to worry about anything.
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You only worry when you procrastinate.
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So again, the night routine, I think I've said this like 10 times in this video, but your night routine, a successful night routine should make your morning easier, should make your morning better.
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So again, I start by writing my to -do list and then I literally go and write the time slots.
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single hour with something I have to do so that I'm sure
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that I have time for everything I don't have to stress for anything and
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when I wake up in the morning my day is already
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planned for it's already organized I don't have to stress about a thing
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while on the other end if you wake up every single morning
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and you think that you have to plan the whole day you're gonna be stressed especially
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if you have to hurry up to go to school
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or to the gym or go to work whatever you do in the morning sometimes
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when I really want to put a lot of effort into it I also plan my meals and that makes my
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options I told you I'm a type a person I'm very organized
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but sometimes I'm like maybe I'm not gonna create this tomorrow
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so I just gave myself options I remember what I have
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in the fridge I just make myself a little meal plan
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so again plan a lot it's gonna make your life
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so much easier it's gonna make your morning stress -free especially
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if you're the kind of person that goes to sleep thinking of all the things
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that they have to do the day after this is gonna
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help you a lot now the next point is something I already mentioned in my other video
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but I'm gonna mention it again because
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because I never do it and I always forget it
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and then I feel sick this has nothing to do with diet culture
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so I'm not here promoting eating less none of that but the point is
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eat lightly before going to sleep
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or at least stop eating many hours before going to sleep
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and don't immediately get into bed now every single time as an italian i have pizza for dinner
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and yes here we eat the whole pizza that's how we do it i don't digest it
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and i just have the worst sleep of my life i just have nightmares
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and that just happens all the time
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and i just never learn in fact the next point will be the solution for this But for now, when you can, try to avoid having too much heavy dinners.
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I like having soups or something light, something that makes you have a good night's sleep.
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Because trust me, you're not going to feel much energized if you do that every single night.
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If the goal is to feel good and energized, try having a lighter dinner.
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And slash or my favorite thing to do is definitely to have some evening movement.
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When I'm back in my family home, I have a dog.
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So it's not like I have a choice.
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I don't have to walk him at night.
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We used to have a big house with a big garden.
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So we didn't really have this problem at night.
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into an apartment so we don't have the garden anymore and
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so guess what when I come back home I have to walk the dog however
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while it was something that in the beginning was so hard
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because I didn't want to get dressed up after dinner it has really become the best ritual
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and one of the things
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that I look the most forward to during my day not only helps a lot
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when I eat pizza literally I don't think I've ever had a bad night's sleep
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when I'm back home so this probably helps a lot
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but it's also just a moment for myself I just walk the dog with the sun setting and I
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podcast so this is to say
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that having some night movement can also be a rejoiner routine can also become something special
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and not only
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that it will also make you digest better lower your stress it will make you feel more relaxed
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and it's also a nice way to get some steps in especially
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if you're very busy throughout your day
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or sitting at a desk all day another thing i really like to do
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when it comes to evening movement is definitely some stretching or yoga going back to digesting better
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have classes on that so
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that helps as well another thing I've been doing every single night for years
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and years something like seven eight years now is drinking a chamomile tea every single night before going to sleep
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and this point is actually not just about tea
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but it's about all these little extras that you can add to your routine that will make you feel more relaxed Again,
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this includes chamomile tea, but it also includes supplements like ashwagandha or melatonin.
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Also magnesium.
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Another thing I've talked about so many times is sleep serums and sleep masks, sleep creams.
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I actually do have a few.
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They were pretty much next to me.
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I also have the pillow spray, but it was just too far, so I didn't reach for it.
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But this is a relaxing hand mask from Rituals.
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This is the Ritual of Jing line.
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And this whole line is literally my lifesaver.
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This slip serum, first of all, has an amazing scent.
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It smells a little bit like mint.
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It's something fresh.
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But also, I have absolutely no idea how this works.
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life again not sponsored i have no idea how this works
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but this literally makes me have the best sleep of my life
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and this is what this point is all about
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so adding on all this little tiny extras will make you
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feel a little bit more expensive will make your routine feel a little bit more special
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and it will definitely impact your night for the better now going on to my last point is something
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that i feel like everyone tells you but if they tell you this it's because it works it is of this
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but just avoid the blue lights avoid the screen before going
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to sleep something i like to do is using my projector
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and watching a very calm relaxing movie
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or series on there sometimes i literally watch disney movies
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or i watch modern family something very light something that's not
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gonna give me anxiety before going to sleep i do like some active series
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but i don't watch them at night
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because again the goal is to be relaxed is to rest so you don't want to stress yourself out
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to avoid the blue light in general and it's much softer
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and lighter on the eye another thing you can do is
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just start reading i used to have such a good reading habit every single night i would read
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and i would literally fall asleep reading because it's so true
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when they tell you that reading a book makes you sleep
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that is so true first of all because it reduces all the stimulation
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that you get from your phone
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and it just helps you focus on one single thing
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and i literally feel like it makes your eye tired i don't really know what's the science behind it
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but it just works also i
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also makes me go to sleep inspired
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and much happier in general my favorite author is definitely joe dispensa
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when it comes to these spiritual books
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so we are at the end of today's video i really hope
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that you loved it i hope
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that you learned something as always make sure to like it
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and subscribe if you want to connect with me in the description you'll find all of my information
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and my other socials and also make sure to leave a comment
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because i always read them
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and i always try to respond to every single one i really hope
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that after this you're gonna have the best sleep of and I'll see you next week with a brand new video!
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Bye -bye.
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Vocabulaire et conseils d’expression pour cette leçon
Cette leçon d’expression orale de niveau B2 s’appuie sur la vidéo « 🌙Soft night routine tips ». Cette vidéo contient 229 phrases et 2742 mots à répéter en shadowing. La partie parlée dure 13:22. Le locuteur parle vite, environ 205 mots par minute : attendez-vous à des liaisons et à des sons réduits. 87 % des mots font partie des 3 000 mots les plus courants en anglais, le vocabulaire est donc facile à suivre.
Vocabulaire clé de cette vidéo
Les 15 mots les plus avancés de la vidéo, avec leur prononciation et leur sens :
| Mot | Prononciation | Sens |
|---|---|---|
| ritual nom | /ˈɹɪt͡ʃ.u.əl/ | rituel |
| distress nom | /dɪˈstɹɛs/ | détresse |
| messy adjectif | /ˈmɛsi/ | désordonné, désorganisé |
| prioritize verbe | /pɹaɪˈɒɹ.ə.taɪz/ | prioriser |
| digest verbe | /daɪˈd͡ʒɛst/ | digérer |
| regulate verbe | /ˈɹɛɡ.jə.leɪt/ | régler |
| organize verbe | /ˈɔɹɡənaɪz/ | organiser |
| camomile nom | /ˈkæ.məˌmaɪl/ | camomille |
| meditate verbe | /ˈmɛ.dɪˌteɪt/ | méditer |
| melatonin nom | /ˌmɛləˈtəʊnɪn/ | mélatonine |
| disrupt verbe | /dɪsˈɹʌpt/ | perturber, déranger |
| serum nom | /ˈsɪɹəm/ | sérum |
| reset verbe | /ɹiːˈsɛt/ | remettre à zéro, réinitialiser |
| slot nom | /slɑt/ | emplacement, fente |
| clatter nom | /ˈklæɾɚ/ | claquement, craquement |
Les verbes à particule que vous entendrez
| Mot | Prononciation | Sens |
|---|---|---|
| wake up verbe | /ˌweɪk ˈʌp/ | se réveiller |
| come back verbe | revenir |
Des phrases à répéter
Des phrases courtes et complètes de la vidéo, à réutiliser dans la conversation de tous les jours :
- We don't want all the brain fog.
- We don't want to be irritated.
- I don't have to walk him at night.
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 continu have/has been + -ing — une action commencée avant et toujours en cours | i've been planning · I've been doing |
| « Used to » used to + verbe — une habitude ou un état passé qui n’est plus vrai | used to have |
| Present perfect have/has + participe passé — une action passée qui compte encore maintenant | I've said · has really become · I've ever had |
| Voix passive be + participe passé — l’accent est mis sur ce qui arrive, pas sur qui le fait | be irritated · be not only let · is already taken |
Prononciation à surveiller
Le locuteur utilise 82 contractions et formes réduites, comme don't, you're, gonna. Prononcez-les sous leur forme courte, telles que vous les entendez.
- Les sons « sh » et « zh »: meditation /mɛdɪˈteɪʃn̩/, ashwagandha /ˌʌʃwəˈɡʌndə/, lotion /ˈloʊʃən/, stimulation /stɪm.jʊˈleɪ.ʃən/, perfection /pɚˈfɛk.ʃən/
- Mots longs — placez bien l’accent: prioritize /pɹaɪˈɒɹ.ə.taɪz/, melatonin /ˌmɛləˈtəʊnɪn/, ashwagandha /ˌʌʃwəˈɡʌndə/, magnesium /ˌmæɡˈnizi.əm/, procrastinate /pɹoʊˈkɹæs.tə.neɪt/
Les sons difficiles pour les francophones :
- /tʃ/ et /dʒ/ — à ne pas adoucir en « ch » et « j »: ritual /ˈɹɪt͡ʃ.u.əl/, digest /daɪˈd͡ʒɛst/, energize /ˈɛnəd͡ʒaɪz/, projector /pɹəˈd͡ʒɛktə/
- /r/ anglais — langue recourbée, sans frotter la gorge: ritual /ˈɹɪt͡ʃ.u.əl/, distress /dɪˈstɹɛs/, prioritize /pɹaɪˈɒɹ.ə.taɪz/, regulate /ˈɹɛɡ.jə.leɪt/, organize /ˈɔɹɡənaɪz/
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 ritual, distress, messy.
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.