शैडोइंग अभ्यास: How to sleep better by knowing your chronotype - वीडियो के साथ अंग्रेजी बोलना सीखें

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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.

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✨ अनुशंसित वीडियो

121 वाक्य

इस पाठ की शब्दावली और बोलने के सुझाव

यह स्पीकिंग पाठ वीडियो “How to sleep better by knowing your chronotype” पर आधारित है। सबसे ज़्यादा दोहराए गए शब्द ये हैं: chronotype, schedule, lion, sleep, bear। इस वीडियो में शैडोइंग के लिए 66 वाक्य और 872 शब्द हैं। बोला गया हिस्सा 4:22 लंबा है। वक्ता तेज़ बोलता है, लगभग 200 शब्द प्रति मिनट, इसलिए जुड़ी हुई और कमज़ोर ध्वनियाँ ज़्यादा मिलेंगी। 82% शब्द अंग्रेज़ी के 3,000 सबसे आम शब्दों में से हैं; बाकी शब्द अभ्यास से पहले देख लेना अच्छा रहेगा।

इस वीडियो की मुख्य शब्दावली

वीडियो के 13 सीखने लायक शब्द, उच्चारण और अर्थ के साथ:

शब्द	उच्चारण	अर्थ
lion संज्ञा	/ˈlaɪən/	सिंह, शेर
genetic विशेषण	/d͡ʒəˈnɛt.ɪk/	अनुवांशिक
quiz संज्ञा	/kwɪz/	क्विज़, प्रश्नोत्तरी
dolphin संज्ञा	/ˈdɑlf.ɪn/	सूंस, सूँस
wolf संज्ञा	/wʊlf/	भेड़िया, वृक
tendency संज्ञा	/ˈtɛn.dən.si/	प्रवृत्ति
owl संज्ञा	/aʊ(ə)l/	उल्लू, पेचक
hormone संज्ञा	/ˈhoɹmoʊn/	ग्रंथिरस, न्यासर्ग
discover क्रिया	/dɪˈskʌvə/	खोज निकालना, खोज करना
rhythm संज्ञा	/ˈɹɪð.əm/	ताल
caffeine संज्ञा	/ˈkæfiːn/	कैफ़ीन, कैफीन
intimacy संज्ञा	/ˈɪn.tɪ.mə.si/	अंतरंगता, आत्मीयता
insomnia संज्ञा	/ɪnˈsɒmniə/	अनिद्रा, उन्निद्र

वीडियो में आने वाली फ़्रेज़ल वर्ब

शब्द	उच्चारण	अर्थ
wake up क्रिया	/ˌweɪk ˈʌp/	जागना

दोहराने लायक वाक्य

वीडियो के छोटे, पूरे वाक्य जिन्हें आप रोज़ की बातचीत में इस्तेमाल कर सकते हैं:

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

इस वीडियो का व्याकरण

वक्ता जिन संरचनाओं का सबसे अधिक प्रयोग करता है, वीडियो के असली शब्दों के साथ:

संरचना	वीडियो में
Present perfect have/has + past participle — बीता हुआ काम जिसका असर अभी भी है	have heard · has ever been called · they've been
Relative clauses who / which + उपवाक्य — व्यक्ति या वस्तु के बारे में अतिरिक्त जानकारी	people who fall · category, which is · times, which means
Passive voice be + past participle — ज़ोर इस पर कि क्या होता है, न कि कौन करता है	been called · is called

ध्यान देने योग्य उच्चारण

वक्ता 12 बार संक्षिप्त रूपों का प्रयोग करता है, जैसे they're, we're, don't। इन्हें वैसे ही छोटा बोलें जैसा आप सुनते हैं।

“sh” और “zh” की ध्वनियाँ: inspiration /ˌɪn.spɪˈɹeɪ.ʃən/, socially /ˈsoʊʃəli/, wolfish /ˈwʊlfiʃ/
लंबे शब्द — बलाघात सही रखें: incredibly /ɪŋˈkɹɛdɪbli/, characteristic /ˌkæɹ(ə)ktəˈɹɪstɪk/, inspiration /ˌɪn.spɪˈɹeɪ.ʃən/, critically /ˈkɹɪt.ɪ.kə.li/, intimacy /ˈɪn.tɪ.mə.si/

हिंदी भाषियों के लिए मुश्किल ध्वनियाँ:

/v/ और /w/ का फ़र्क़ — /v/ में ऊपर के दाँत निचले होंठ को छूते हैं, /w/ में होंठ गोल होते हैं: quiz /kwɪz/, wolf /wʊlf/, backward /ˈbækwɚd/, discover /dɪˈskʌvə/, extroverted /ˈɛkstɹəˌvəɹtɪd/
/z/ — इसे “ज” (/dʒ/) न बनाएँ: quiz /kwɪz/, oftentimes /ˈɔf.ənˌtaɪmz/, riser /ˈɹaɪ.zə(ɹ)/
/æ/ — “ऐ” से ज़्यादा खुला: characteristic /ˌkæɹ(ə)ktəˈɹɪstɪk/, backward /ˈbækwɚd/, caffeine /ˈkæfiːn/, adolescence /ˌædəˈlɛsəns/, erratic /ɪˈɹætɪk/

इस वीडियो से अभ्यास कैसे करें

पहले बिना बोले पूरा वीडियो एक बार सुनें और जो शब्द नहीं आते उन्हें लिख लें।
0.75× गति से शुरू करें, एक-एक वाक्य की शैडोइंग करें, और सहज लगने पर सामान्य गति पर लौटें।
अपनी आवाज़ रिकॉर्ड करें और मूल से तुलना करें, ख़ासकर lion, genetic, quiz जैसे शब्दों पर ध्यान दें।

शैडोइंग तकनीक क्या है?

शैडोइंग (Shadowing) एक विज्ञान-समर्थित भाषा सीखने की तकनीक है जो मूल रूप से पेशेवर दुभाषिया प्रशिक्षण के लिए विकसित की गई थी। विधि सरल लेकिन शक्तिशाली है: आप मूल अंग्रेज़ी ऑडियो सुनते हैं और तुरंत इसे ज़ोर से दोहराते हैं — जैसे वक्ता की छाया 1-2 सेकंड की देरी से। शोध से पता चलता है कि यह उच्चारण सटीकता, स्वर, लय, जुड़ी हुई ध्वनियाँ, सुनने की समझ और बोलने की प्रवाहशीलता में काफ़ी सुधार करता है।

शैडोइंग तकनीक: पूरी चरण-दर-चरण गाइड पढ़ें →

शैडोइंग अभ्यास: How to sleep better by knowing your chronotype - वीडियो के साथ अंग्रेजी बोलना सीखें

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