Pratique du Shadowing: Why Sleep Is So Important - and What We’re Getting Wrong - Apprendre l'anglais à l'oral avec la vidéo

Nightfall ritual, what is that?

It's a cooling down ritual before bed

because bright blue light suppresses your melatonin by 80 % for an hour and a half.

And that makes it harder to get to sleep and stay asleep.

So we want to not have screens before bedtime.

I found that to be shocking.

Me too.

That there's a 23 % drop in your death rate.

Yes, that's actually done with 11 minutes of vigorous activity on average.

But if you have that in a green or a blue space, you actually stack those benefits.

Yeah, you say that on page 149, that 11 minutes of daily outdoor activity,

y 'all, lowers risk of premature death by 23%.

That is just so shocking.

That can even be risk walking in a park.

Yeah.

And what we're talking about is stacking the benefits on top of that, the biological benefits.

Yes.

And you know what is so interesting is that so much of this comes down to re -engaging with the sun, the sky, the soil.

And your advice, I think, in chapter one was to meet the morning sun.

That's right.

Meet the morning sun.

Yes.

What impact does that have and what do you mean by that?

What I mean by that is within 60 to 90 minutes of waking, the back of your eyes, the back of the retina,

has light -sensing cells that will pick up morning light anywhere.

You don't have to look directly at the sun.

Please don't look directly at the sun.

Don't wear sunglasses.

Just go outside and look at daylight for 10 to 15 minutes, even on a cloudy day,

because outdoor light is 25 to 50 times brighter than indoor light.

Right.

And that does this.

It lets you get a big cortisol boost in the morning, which you want to be awake,

helps your coffee work better you can then set you're setting your melatonin timer

which helps you go to sleep at night for about 14

hours later you're most importantly perhaps creating deep sleep for yourself deep sleep is slow REM sleep in

which you build bone very important for women who are worried about osteoporosis, you repair muscle from the day,

and your glymphatic system kicks in.

Your glymphatic system is a brain -cleaning system.

The circulating spinal fluid around your brain cleans out beta amyloid and tau,

which are the proteins that are associated with Alzheimer's.

so in deep sleep

which we actually get less of unfairly as we get older

we you these three things happen once you set your circadian

why do we get less of it as we get older no one knows yeah

and that's one of the parts that we want to research here

because it makes such a dramatic difference in our daily health absolutely

so you write about i say absolutely because i have

that aura ring and I'm always checking how much deep sleep I got.

And it's never enough.

It's never enough.

It isn't.

No. But it improves if you get 15 minutes regularly within 60 to 90 minutes of waking,

no sunglasses, seeing the sky,

because the wavelengths that are blue in the morning impinge on the back of your retina and they tell your brain, hey, wake up and hey,

let's set our circadian rhythm that's that's the healing power of

the sky that's the healing power of the morning sun the

morning sun healing power of the sky is something different it is related

because of course we're looking at the sky to get the sun

but actually you can be puttering in your garden you can

be doing almost anything as long as those rays come in the first 15 minutes

when you're out in daylight working during the day you get

reinforcement yeah of your circadian rhythm i know this was the best choice to be out on the porch

because the crew wanted to be inside

and i said why wouldn't you be outside on the porch whenever you can be on the porch

and see green touch green smell green feel the wind it's actually biologically active it is giving your biology signals

that it is day you are awake you are alert you

are present you are engaged you are beginning to use your senses because as you know that's how we experience nature.

That is, that is, yes.

If you're having trouble getting to sleep, and a lot of executives are, I like a breathing exercise, a 4 -7 -8 breathing exercise,

which is sort of a tranquility breath.

where you're allowing CO2 to build up a little bit and you're allowing your parasympathetic nervous system to kick in,

which is inhaling for four through your nose, holding for seven, and exhaling through your mouth for eight, and doing five reps.

And it doesn't take long.

It takes a minute for each, and that's less than five minutes, really.

Four, seven, eight breaths.

And you say that sleep is a crucial component of this book.

It is.

You suggest a nightfall ritual, I think you call it.

Nightfall ritual.

What is that?

It's a cooling down ritual before bed.

Yeah.

Because bright light within, really, within 30 minutes of bedtime, and there's some data about even earlier,

but at least 30 minutes, like Steve is doing but I like even an hour.

Bright blue light suppresses your melatonin by 80 % for an hour and a half.

And that makes it harder to get to sleep and stay asleep.

So we want to not have screens before bedtime.

Night shift on your phone can help, but it's not actually enough because you, that's why you want to look at dusk, by the way, because you,

those red amber wavelengths of the sun and tell your brain

that you can release melatonin that night and that the day is ending, that your temperature needs to cool.

So we want to avoid bright light at night before bed, and 40 % of us go to sleep with a lamp or a TV on.

Turns out that the people who get the most bright light between 12 .30 in the morning

and 6 in the morning have a 50 % increased risk for heart attack

and AFib and 30 % stroke and heart failure.

This is data just from JAMA last year of hundreds of thousands of people followed for nine years in the UK.

It was stunning.

It has some of the same risk factor for heart disease.

Bright light between 1230 in the morning and six in the morning.

100

And the reason is not because you're getting fewer hours of sleep.

101

The reason is that it's disrupting your circadian biology.

102

Ah.

103

And that is what we want to give people back.

104

So, don't go to sleep with a light or a TV on.

105

Don't look at bright light before bed.

106

Read, do this nighttime ritual.

107

Don't get up in the middle of the night and pick up your phone and start reading the news.

108

Please not, no. Instead, do some of the things that Steve was talking about.

109

We want a cup of tea, read a book, write a journal.

110

Yeah.

111

So it's not that it's just keeping you awake or not letting you sleep.

112

It's interrupting the circadian rhythm.

113

Right.

114

The way that your body is keeping track of its normal metabolic processes.

115

Almost half of our genes turn on and turn off at the right time of day.

116

But they're not activated accurately unless our circadian rhythm is set.

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.

Pratique du Shadowing: Why Sleep Is So Important - and What We’re Getting Wrong - Apprendre l'anglais à l'oral avec la vidéo

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Qu'est-ce que la technique du Shadowing ?