シャドーイング練習: How to STOP Waking Up Feeling TIRED Every Morning - 4 Tips (animated) - YouTubeで英語スピーキングを学ぶ
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How often do you actually wake up feeling energized?
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How often do you actually wake up feeling energized?
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How many times a week do you get up when your alarm rings, without hitting the snooze button?
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Nothing is worse than going to bed early, only to wake up still feeling exhausted.
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There are number of factors that affect how tired you feel in the morning, and you probably have some habits that are robbing you of your energy.
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We'll look at some of the solutions that you should adopt, which will help you wake up early and well rested.
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Let's get started.
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1. Stop snoozing When you snooze, you’re not really getting more sleep.
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It doesn’t make you feel better about waking up.
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It actually does nothing beneficial for you.
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Every single time you hit the snooze button you wake up feeling more tired.
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This is because our sleep consists of 90 minute cycles.
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When you fall back asleep for such a short amount of time, your alarm wakes you up in the middle of your sleep phase, which will leave you feeling even more tired and sluggish.
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What I recommend is to use an app called "Sleep Cycle".
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What this app does, is it wakes you up at the end of your sleep phase.
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It does it by tracking your movements during the night and the alarm only goes off, when it detects you're at the end of the cycle.
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Waking up this way will leave you much more energetic than waking up in the middle of your REM phase.
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2. Get enough sleep We need a certain amount of sleep every day for our body to function properly.
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This may sound stupid and you probably already know this, but we tend to regularly sleep either too much or too little.
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One of the reasons this happens, is because we go to sleep at inconsistent hours.
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One day we go to bed at 10pm, the next at 3am.
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But you should go to sleep and wake up at the same time seven days per week.
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This way your body gets into the rhythm and you can wake up naturally at the end of a sleep cycle, every single day.
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Also everyone has a different amount of sleep needed to feel energized.
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If you want to find how many hours you personally need to wake up refreshed, go to bed at the same time every night for a week.
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Wake up without an alarm and write down the number of hours you slept every night.
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At the end of the week, you should be able to see how many hours you need to wake up and have a great day.
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You can then use this information to know when you should go to bed, to wake up at the required time.
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3. Rehydrate and get the blood flowing It's crucial that you hydrate yourself first thing in the morning.
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After 6 to 8 hours without water, you'll naturally be dehydrated, and dehydration causes fatigue.
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Every single day before going to sleep, I always place a glass of water on my nightstand.
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That way when I wake up, the water is already waiting for me.
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The objective is to rehydrate your body and mind as fast as possible, to replace the water you were deprived of during the hours you slept.
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Often when people feel tired, whether in the morning or afternoon, what they really need is more water, not more coffee.
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Another important thing to do, is some light exercise as soon as you wake up.
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Any physical activity that gets the heart rate up and the blood flowing is going to raise your energy levels.
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It may seem counter intuitive, but researchers say expending energy by engaging in regular exercise, doesn't make you tired, it actually creates energy in your body.
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Even if you think you're too tired to do anything, get up and walk around the room, and in a couple of minutes you'll feel some energy that wasn't there before.
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The exercise doesn't need to be anything extreme.
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No need to go run a marathon before breakfast.
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What I usually do is just some stretching, followed by jumping jacks and burpees.
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4. Avoid screens before bed Your TV, smart phone and computer screen all produce artificial blue light.
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The problem with artificial light in the evening, is that it tricks your body in to thinking that it's actually day time.
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When it gets darker outside, your body naturally produces a sleep hormone called melatonin.
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Since artificial light blocks melatonin production, we can really screw up our sleep, because your body doesn't send signals to your cells that's it's night time.
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That's why you shouldn't be looking at any screen at least 2 hours before bed.
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If you're watching this video on your phone at 2am, because you have to get up early...
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well.. You should apply this tip tomorrow and maybe replace your phone with a good book.
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For those of you who absolutely can't do without your phone or computer before bed, there is a solution for this blue light problem.
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There are two apps that you should install on your phone and computer, called Twilight and F.lux.
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What they do is, they block most of the artificial blue light by making your screen more orange.
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And the best part is, both are free.
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However if you're serious about fixing your tiredness problem, you won't be using any screens before bed anyway.
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I hope you learned something new today.
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I've been applying all of these tips for some time now and they definitely help.
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If you have any other solutions that have worked for you and you'd like to share, post them in the comments below.
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Together we'll become better than yesterday.
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このビデオで話す練習をする理由は？
朝起きたときにエネルギーを感じることは、日々の生活において非常に重要です。このビデオでは、疲れを感じずに目覚めるための4つの提案が紹介されています。これを使って、英語のスピーキング能力を向上させるチャンスが得られます。具体的には、実生活に使えるフレーズや、日常の習慣に基づくアドバイスを学ぶことで、英語を話す自信を高めることができます。さらに、YouTubeで英語学習を通じてリスニング能力を鍛えられ、他の英語学習者とのスピーキング練習もできます。このように、ビデオの内容に対して意識的にアプローチすることで、セリフを繰り返し口にし、より自然に英語を話せるようになります。
文法と表現の文脈
このビデオからの重要な構造には以下のようなフレーズがあります：
- “Stop snoozing” – 「スヌーズするのをやめて」といったように、命令形を使って簡潔に伝える表現。
- “Get enough sleep” – 「十分な睡眠を取ること」のように、動詞を使った自然な指示。
- “Rehydrate and get the blood flowing” – 「再水分補給し、血流を促進する」、このフレーズは動作の提案を明確に伝えています。
これらのフレーズを声に出して繰り返すことで、shadow speechやshadowspeakの練習ができ、英語の表現力を高めることができます。
一般的な発音の落とし穴
ビデオ内には、特に発音が難しい単語やアクセントがあります。例えば：
- snooze – 「スヌーズ」の部分では、母音の音を強調することで、実際の会話で自然に聞こえるようになりましょう。
- hydrate – この単語は特に強調される部分に注意が必要です。正しい発音を練習することで、初対面の人との会話がスムーズになります。
- melatonin – この言葉の発音も少々難しいですが、正確に発音することで、日常的な会話において説得力を増します。
これらの発音を正しく習得することで、shadowing siteでの練習がより効果的になり、実際の場面で使えるフレーズとして自分のものにできるでしょう。
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。