シャドーイング練習: How shift workers can avoid bad sleep - 動画で英語スピーキングを学ぶ

練習モードを選ぶ

各モードは全画面の練習ルームで開きます。

59 文

文が短すぎたり長すぎる場合は、Editをタップして調整してください。

Hey everyone, I'm Dr. Michael Bruce, The Sleep Doctor.

Many of us have a 9 -to -5 work schedule that fits pretty easily into the daily rhythms of light and dark.

But millions of others work evening shifts, rotating shifts, or have irregular schedules that make getting good sleep tough.

These are people in healthcare, aviation, hospitality, public safety, and other industries that are critical to the successful functioning of our society.

And while the majority of shift workers can adapt to their off hours,

a third will experience a mismatch between their body circadian rhythm and their work schedule.

That is an awful lot of people in critical positions that are experiencing sleep loss.

So let's talk about how shift work impacts sleep health

and outline the steps that shift workers can take to improve their sleep.

But first, I want to take a moment to define shift work because it might not be exactly what you think.

I consider shift work to be any schedule

that has you working a shift that falls outside of the hours of 7 a .m.

to 6 p .m.

I also count those with rotating schedules as part of shift workers.

These people typically have their shifts change alongside the other workers on their team.

Even those of you who work 12 -hour shifts three days a week can experience sleep problems.

Ultimately, shift work is any schedule that requires you to wake

and sleep at times that conflict with natural cues in the environment

so the big question how does shift work affect your sleep

well working shifts during non -traditional hours can disrupt your sleep wake cycle

that is your 24 -hour biological clock that is set to the rising

and setting of the sun it is responsible for regulating many important bodily

and functions including sleep shift workers experience light exposure

that works against the body's natural sleep -wake cycle for example shift workers may experience short

or disrupted sleep and even have insomnia because their body wants to be alert

when it's light outside and on the flip side

if they are working in the dark the energy of shift workers is reduced oftentimes leading to excessive sleepiness

if this pattern continues shift workers can eventually experience something called sleep debt

that can mean decreased brain and body function poor work performance

and even higher risk of accidents now insomnia excessive tiredness

and poor performance are just a few of the symptoms of

shift work sleep disorders shift workers may also experience difficulty falling asleep headaches mood changes

and reduced alertness left untreated shift work sleep disorder can even lead to anxiety depression drug dependency

and social problems that sounds serious and it definitely can be

but luckily there are steps

you can take to mitigate the effects of shift work sleep disorder first

i always suggest taking a look at your daily routines

and potentially making some lifestyle changes to help fix the circadian rhythm misalignment.

Of course, the easiest fix for shift work sleep disorder is to eliminate shift work completely, but that's not always an option.

Instead, consider how you may be able to build consistency into your routine.

The best shifts are fixed rather than rotating, although the truth is both can lead to short or disrupted sleep.

An artificial light box or another form of blue light can help you maintain alertness during work breaks on a night shift.

Also, avoid exposure to bright light following a night shift by wearing blue light blocking glasses and using blackout curtains.

It's important that you pay attention to your sleep hygiene as well, especially during the day.

Take a look at your social calendar and only plan get -togethers and outings that fit with your particular sleep -wake schedule.

That means you may need to sacrifice some time with friends and family in order to get the rest you need.

If your schedule allows some flexibility, a short nap can improve worker fatigue.

Experts suggest napping either right before or toward the end of your shift.

And finally, consuming caffeine in small doses, say no more than 75 to 100 milligrams throughout your shift, can help you stay alert.

But remember, it's best to drink caffeine early on so it doesn't affect your ability to fall asleep after your shift ends.

Making changes to your routine can be tough

but in the case of shift work even small tweaks here

and there can have a positive impact on your sleep just remember that

if your sleep does not improve with these lifestyle modifications

it's always a good idea to check with your healthcare provider they can take an inventory of your symptoms

and help you create a personalized plan to optimize your sleep

naps can also be a great way to help shift workers

but it is definitely an art check out my tips for successful napping right here.

This is Dr. Michael Bruce, the sleep doctor, wishing you sweet dreams.

アプリをダウンロード

流暢に話すために必要なすべて

AI発音採点文ごとに採点

IPA練習すべての音をマスター

単語学習自分の単語帳を作る

単語ゲーム遊びながら覚える

QRをスキャン

Download on theApp Store Get it onGoogle Play

📺 同じチャンネル

How to sleep better by knowing your chronotype

Daily ConversationUniversity StudentsWorking Adults

✨ おすすめ動画

57 文

このレッスンの語彙とスピーキングのポイント

このスピーキングレッスンは、動画「How shift workers can avoid bad sleep」を教材にしています。繰り返し出てくる語は次のとおりです：shift, sleep, worker, schedule, experience。この動画には、シャドーイング用の文が59文、単語が828語あります。音声の長さは4:46です。話す速さは1分あたり約174語で、日常会話に近い自然なペースです。単語の83%は英語の頻出3,000語に含まれます。残りは練習の前に確認しておきましょう。

この動画の重要語彙

動画に出てくる覚えておきたい単語15語を、発音と意味つきで紹介します。

単語	発音	意味
worker 名詞	/ˈwɝ.kɚ/	労働者, 勤労者
disorder 名詞	/dɪsˈɔɹdɚ/	混乱
routine 名詞	/ɹuˈtin/	日課, ルーティン
rhythm 名詞	/ˈɹɪð.əm/	リズム
nap 名詞	/næp/	転寝, 昼寝
rotate 動詞	/ˈɹoʊ.teɪt/	回る
exposure 名詞	/ɪkˈspəʊ.ʒə(ɹ)/	露出
asleep 形容詞	/əˈsliːp/	寝ている, 眠っている
alert 形容詞	/əˈlɝt/	機敏な, 警戒する
lifestyle 名詞	/ˈlaɪfˌstaɪl/	ライフスタイル, 生活様式
excessive 形容詞	/ɪkˈsɛsɪv/	過度の
caffeine 名詞	/ˈkæfiːn/	カフェイン
symptom 名詞	/ˈsɪm(p)təm/	症状, 症候
awful 形容詞	/ˈɔːfʊl/	怖い
alongside	/əˌlɔŋˈsaɪd/	に沿って

動画に出てくる句動詞

単語	意味
check out 動詞	試験する, 検査する

注意したい発音

「sh」と「zh」の音: exposure /ɪkˈspəʊ.ʒə(ɹ)/, potentially /pəˈtɛnʃ(ə)li/, artificial /ˌɑː.tɪˈfɪʃ.əl/, aviation /ˌeɪ̯.viːˈeɪ̯.ʃən/, modification /ˌmɑdɪfɪˈkeɪʃən/
長い単語（アクセントの位置に注意）: anxiety /æŋˈzaɪ.əti/, potentially /pəˈtɛnʃ(ə)li/, difficulty /ˈdɪfɪkəlti/, biological /ˌbaɪ.əˈlɑ.d͡ʒɪ.kəl/, artificial /ˌɑː.tɪˈfɪʃ.əl/

日本語話者が苦手な音：

/r/ と /l/ の区別 — /l/ は舌先を歯茎につけ、/r/ はどこにもつけない: regulate /ˈɹɛɡ.jə.leɪt/, irregular /ɪˈɹɛɡ.jə.lɚ/, milligram /ˈmɪlɪɡɹæm/
/v/ — /b/ にならないように、上の歯を下唇に当てる: excessive /ɪkˈsɛsɪv/, aviation /ˌeɪ̯.viːˈeɪ̯.ʃən/, inventory /ˈɪn.vən.tɹi/, provider /pɹəˈvaɪ.də(ɹ)/
/f/ — 「フ」ではなく、上の歯と下唇で出す: lifestyle /ˈlaɪfˌstaɪl/, caffeine /ˈkæfiːn/, awful /ˈɔːfʊl/, difficulty /ˈdɪfɪkəlti/, define /dɪˈfaɪn/

この動画での練習方法

まず声を出さずに動画を最後まで聞き、知らない単語をメモします。
まず0.75倍速で一文ずつシャドーイングし、慣れてきたら通常の速度に戻します。
自分の声を録音して元の音声と比べます。worker, disorder, routineなどの単語に特に注意しましょう。

シャドーイングとは？英語上達に効果的な理由

シャドーイング（Shadowing）は、もともとプロの通訳者養成プログラムで開発された言語学習法で、多言語習得者として知られるDr. Alexander Arguelles によって広く普及されました。方法はシンプルですが非常に効果的：ネイティブスピーカーの英語を聞きながら、1〜2秒の遅延で声に出してすぐに繰り返す——まるで「影（shadow）」のように話者を追いかけます。文法ドリルや受動的なリスニングと異なり、シャドーイングは脳と口の筋肉が同時にリアルタイムで英語を処理・再現することを強制します。研究により、発音精度、抑揚、リズム、連音、リスニング力、そして会話の流暢さが大幅に向上することが確認されています。IELTSスピーキング対策や自然な英語コミュニケーションを目指す方に特におすすめです。

シャドーイングのやり方: ステップ別の完全ガイドを読む →

シャドーイング練習: How shift workers can avoid bad sleep - 動画で英語スピーキングを学ぶ

練習モードを選ぶ

アプリをダウンロード

How to sleep better by knowing your chronotype

What Your Sleep Schedule Reveals About You

3am Dopamine based Morning Routine as a Doctor in Rural UK

What If You Never Slept?

Why Sleep Is So Important - and What We’re Getting Wrong

Shift Work, Sleep Deprivation, and Health

Your Insomnia Is Not What You Think

Every Common Cause of Death & How to Avoid It, Explained

How to Stop Being TIRED All the Time

How to Wake Up EARLY Without Feeling Like Death (no excuses)

THE BEST TIME TO EXERCISE

How to fall asleep