シャドーイング練習: improving your sleep is easier than you think - 動画で英語スピーキングを学ぶ

Millions of people suffer from lack of sleep, which can be linked to heart disease, diabetes, depression, and shorter life.

While you sleep, your body builds muscle, your mind gets clearer, and your energy levels increase.

Without sleep, however, all of that starts to break down.

Sleep deprivation actually has similar effects on the brain as being drunk.

Even wasting your money all these years on tequila when you could've just been crushing espresso shots.

How much have you had to sleep tonight, sir?

None.

None at all.

That's what I thought.

Get him!

into all the reasons sleep is important, you should check out the book Why We Sleep by Matthew Walker.

It's a really fascinating book, but TLDR, it says you should get about 8 hours of sleep every night.

Okay, so there's a lot of sleep myths out there.

Let's start by clearing those up.

A lot of people think they can catch up on sleep over the weekend.

This is not really the case.

You might be able to feel a bit more energy, but your sleep schedule is a lot more delicate than you think, and you need more consistency to have reliable sleep over a long period of time.

Get some rest, tall child.

Get some rest, tall child!

Usually people who say they only need 4 hours of sleep just have a higher tolerance for tiredness.

Over time, they will still feel the negative impact of lack of sleep, even if in the morning they're all perky and shit.

The worst is the ones who are real braggy about only needing 4 hours of sleep.

You may be all uppity now, but when you're 35 and you look 60, we'll see who's laughing then, okay, Dennis?

I have a couple friends who drink before bed because they think it helps them sleep, which, uh, first off, sounds like alcoholism.

But alcohol, as well as THC and melatonin, can help people become sleepy, but it totally messes with your REM cycle, which is where your body actually rests and recovers.

I know so many people who take melatonin every night, and it may seem effective because you feel sleepy, but you're not only giving yourself worse sleep,

you're also building melatonin tolerance and creating reliance on external melatonin.

It's kind of like if to feel good, you took drugs every day.

You'll take more and more, you'll develop a reliance on it, it'll become a huge problem, and eventually, you'll neglect your family and in order to feel any validation in his life,

your son will try to become a cartoon YouTuber.

Okay, here are some common mistakes people make that hurt their sleep.

A lot of people use their phone, laptop, or TV right before bed.

The blue light in these devices is also found in sunlight, and that wakes you up and suppresses your natural melatonin.

So doing this just before bed makes it a lot harder to fall asleep.

Overall, just try not to use your phone or laptop for at least 30 minutes before bed, unless it's to watch more of my channel.

Caffeine stays in your system for a lot longer than you think, so for most people, avoiding caffeine past 3 p.m is a good rule of thumb.

If you're sensitive, don't drink it past 12 p.m.

And for those of you who say caffeine doesn't affect you, so you can drink it late in the day, it may not make you feel sleepy, but if it's in your system, it will impact your quality of sleep.

So just try not to drink it too late.

And don't brag about being able to handle caffeine either.

Because then, you're just as bad as Dennis.

Exercising contributes to higher sleep quality, but not if it's too late in the day.

If your body is pumped up from lifting or cardio, it's far from ready to sleep.

Some people love late night workouts, but it can definitely keep you up, so try avoiding working out at least 2 hours before bed.

To optimize my sleep, I avoid working out… yes.

If you're peeing a lot in the middle of the night, every night, try avoiding liquids after 7pm.

Hydrating is important, so do it earlier in the day, but multiple bathroom trips during the night can disrupt your sleep cycle, or even worse, it can increase your chances of wetting the bed.

And even though you're an adult, everyone at school is going to find out and make fun of you.

And as a coping mechanism, you're going to try to become a cartoon YouTuber.

Irregular sleep schedules can also confuse your circadian rhythm.

Your body loves consistency, so sleeping at the same time every night contributes to the best sleep quality.

Sleeping late does happen to everyone here and there, but the key is to just try to keep a similar wake-up time in the morning.

If you slept late, you'll feel tired for sure, but you'll get sleepier earlier that evening, which can better help reset your sleep schedule.

Speaking of BetterHelp, that brings us to the sponsor of this video, Figuring It Out Yourself.

Licensed therapy is great, but I haven't received a sponsorship from BetterHelp yet, so until they're willing to give me some of that sweet,

sweet therapy cash, I'm going to be promoting people just figuring things out on their own.

You can do it.

You don't need to talk to anyone unless that person works at BetterHelp and can get me a sponsorship.

BetterHelp, my balls are in your court.

All right, so here are some science back tips to help optimize your sleep.

You want to keep your bedroom dark, cool, and quiet.

To keep it dark, I have blackout curtains, but I'm really bad at installing things, so plenty of light still spills into my bedroom.

So I also use an eye mask.

I know I can just fix the blackout curtains, but okay, you're not my mom, okay?

How about you just get off my case about this?

Your body sleeps best in a cool environment, around 65 degrees Fahrenheit, 18 degrees Celsius, or 291 Kelvin.

So to keep it cool when I sleep, I use a ceiling fan, air conditioning, or if you have some extra money to spend, I use this thing called the ChiliPad, which is a thin mattress cover that allows you to control the temperature.

It is pretty pricey, but it has totally revolutionized my sleep quality, and I'd highly recommend it if you can afford it.

And if ChiliPad wants to sponsor me, I am also open to that.

Okay, honestly, if anyone wants to give me money, you can just assume that I'm open to it.

To keep it quiet, it's obviously nice to live in a place that isn't too loud outside.

I used to live in downtown Manhattan where people yell at each other in the middle of the night all the time.

So I used silicon earplugs every night, which were really helpful.

A white noise machine can also be useful.

You can use an Alexa or Google Home as a white noise machine.

You can buy a dedicated white noise machine like this, or you can even get a white noise machine that looks like this.

But do this at your own risk.

For a while, I was sleeping with an eye mask, mouth tape, and earplugs in every night, which made me look like I was constantly in the middle of getting kidnapped.

But that did make me feel a bit safer because if someone broke into my apartment and saw me, they'd be like, oh, it looks like someone's already robbing the place.

I should probably get out of here.

You should also try to get some sunlight in the morning.

If you've ever listened to the Huberman podcast, you've probably heard him talk about getting sunlight in your eyes first thing in the morning

because it starts your circadian rhythm for the day, which will lead your body to more accurately know when to fall asleep at night.

This has really helped my sleep.

When I wake up after I do my morning routine, peeing, brushing my teeth, praying for more subscribers, I take a walk outside and I let the light hit my eyes.

It kind of feels like you're in a dramatic indie movie scene where the main character reconnects with their hometown

and they realize they should have never moved to the big city.

All they needed to be happy was right here all along.

You've been watching the Hallmark Channel.

Some people also try supplementation to help sleep.

Like I said before, melatonin has a host of issues, but taking magnesium has helped with my sleep quality significantly.

It doesn't make you sleepy like melatonin, but magnesium helps you with depth of sleep.

There are a ton of different types of magnesium, but the big ones to help with sleep are threonate, glycinate, and taurate.

I take this combination one from natural stacks every night about an hour before bed, and then I'm good to go.

Okay, final tip.

Here are the things I do to help me fall asleep.

First off, a cool-down routine while you're off your devices for at least 30 minutes before bed is helpful, because sleep isn't an on and off switch.

It's a dimmer.

But if If you're still having trouble, it could be that you ate late, drank caffeine late, or exercise too late.

100

Once I'm in bed trying to fall asleep, I've tried counting sheep, which does not work for me.

101

Sheep suck, they're bad.

102

All right, please cut that out in post.

103

I've tried counting down from a thousand, which is not bad because it focuses your brain on something.

104

But once you get into the double digits, it just becomes a countdown to absolute panic.

105

What's worked for me is the four, seven, eight method, which is where you breathe in for four seconds, you hold your breath for seven seconds, and then you breathe out for eight seconds.

106

This really calms my heart rate, gives me something to focus on, and puts me in a super relaxed state.

107

Not gonna lie, sometimes it's difficult to hold my breath for the full seven seconds.

108

So if you can't do that, you can inhale for two seconds and then exhale for three seconds.

109

This 2-3 method is what I do most nights.

110

And if you feel like you've been in bed forever and you just can't sleep, you should get out of bed and do something for 10 to 20 minutes.

111

Don't turn on any bright lights or go on any devices, but if you meditate, read, or even just listen to calming music, that can help you get out of that mental loop of thinking about how you can sleep.

112

Okay, here's a quick recap of everything.

113

You can't really catch up on sleep over the weekend, so try to have consistency in your bedtime.

114

Try to get around eight hours of sleep, even if you think you only need four.

115

Alcohol, weed, and melatonin may seem effective, but are actually bad for your sleep.

116

Don't use any blue light devices at least 30 minutes before bed.

117

Avoid caffeine past three.

118

Don't work out too late in the evening.

119

Avoid drinking a lot of water before bed.

120

And if you have to sleep late, try to keep the same wake up time so you have an easier time resetting.

121

All right, this one's important.

122

Email the people at BetterHelp to sponsor my channel.

123

You also wanna keep your bedroom dark, cool, and quiet with whatever you need.

124

Blackout curtains, eye masks, air conditioning, earplugs, white noise.

125

Get sunlight in the morning.

126

Try magnesium supplements before bed.

127

Use a breathing technique like the 478 method or the 23 method to fall asleep.

128

If you can't sleep, just get out of bed for a bit and do something without any devices or bright lights.

129

And subscribe to the channel and leave me a compliment to feed my bottomless need for validation.

130

Good sleep is the most underrated performance enhancer ever, and optimizing for it can improve every aspect of your life.

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So prioritize it, invest in it, and don't be like Dennis.

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このレッスンの語彙とスピーキングのポイント

このB2レベルのスピーキングレッスンは、動画「improving your sleep is easier than you think」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：sleep, bed, melatonin。この動画には、シャドーイング用の文が131文、単語が2053語あります。音声の長さは8:57です。話す速さは速く、1分あたり約229語です。音のつながりや弱く発音される音が多くなります。単語の84%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

動画の中で特に難しい単語15語を、発音と意味つきで紹介します。

単語	発音	意味
melatonin 名詞	/ˌmɛləˈtəʊnɪn/	メラトニン
caffeine 名詞	/ˈkæfiːn/	カフェイン
sleepy 形容詞	/ˈsliːpi/	眠い, 眠たい
magnesium 名詞	/ˌmæɡˈnizi.əm/	マグネシウム, 苦土素
sunlight 名詞	/ˈsʌnˌlaɪt/	日光, 太陽光
earplug 名詞	/ˈɪəplʌɡ/	耳栓
blackout 名詞	/ˈblæk.aʊt/	停電, ブラックアウト
curtain 名詞	/ˈkɜɹt(ə)n/	カーテン
sponsor 名詞	/ˈspɒn.səː/	スポンサー
circadian 形容詞	/sɚˈkeɪ.di.ən/	晦日
pee 名詞	/ˈpiː/	おしっこ, 小便
rhythm 名詞	/ˈɹɪð.əm/	リズム
tolerance 名詞	/ˈtɑ.lə.ɹəns/	寛容
cartoon 名詞	/kɑɹˈtun/	風刺画, 戯画
sheep 名詞	/ˈʃiːp/	羊, ヒツジ

動画に出てくる句動詞

単語	発音	意味
wake up 動詞	/ˌweɪk ˈʌp/	目覚める, 目を覚ます
check out 動詞		試験する, 検査する
cool down 動詞	/kuːl ˈdaʊn/	冷める, 冷える
find out 動詞		見出す, 調べる
get off 動詞		降りる

繰り返し練習したい文

動画に出てくる短く完結した文です。日常会話でそのまま使えます。

How much have you had to sleep tonight, sir?
Let's start by clearing those up.
How about you just get off my case about this?

この動画の文法

話し手がよく使っている文型を、動画の実際の表現とともに紹介します。

文型	動画での表現
条件文 if + 節, will/would + 動詞 — 条件とその結果	if it's in your system, it will impact · If you slept late, you'll feel
関係詞節 who / which + 節 — 人や物について情報を加える	sleep, which can · people who say · ones who are
現在完了形 have/has + 過去分詞 — 過去の出来事が今も関係している	have you had · haven't received · you've ever listened
受動態 be + 過去分詞 — 誰がするかより、何が起きるかに焦点を当てる	can be linked · being drunk · is also found

注意したい発音

話し手はyou're, don't, I'mなど、短縮形や弱形を54回使っています。聞こえたとおりの短い形で発音しましょう。

「th」の音: rhythm /ˈɹɪð.əm/, thumb /ˈθʌm/, myth /mɪθ/
「sh」と「zh」の音: validation /ˌvæl.əˈdeɪ.ʃən/, sheep /ˈʃiːp/, deprivation /ˌdɛp.ɹɪˈveɪʃən/, revolutionize /ˌɹɛv.əˈl(j)u.ʃəˌnaɪz/, crush /kɹʌʃ/
長い単語（アクセントの位置に注意）: melatonin /ˌmɛləˈtəʊnɪn/, magnesium /ˌmæɡˈnizi.əm/, consistency /kənˈsɪs.tən.si/, circadian /sɚˈkeɪ.di.ən/, validation /ˌvæl.əˈdeɪ.ʃən/

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: reliance /ɹɪˈlaɪ.əns/, tolerance /ˈtɑ.lə.ɹəns/, revolutionize /ˌɹɛv.əˈl(j)u.ʃəˌnaɪz/, irregular /ɪˈɹɛɡ.jə.lɚ/, accurately /ˈæk.jə.ɹɪt.li/
/v/ — /b/ にならないように、上の歯を下唇に当てる: validation /ˌvæl.əˈdeɪ.ʃən/, deprivation /ˌdɛp.ɹɪˈveɪʃən/, revolutionize /ˌɹɛv.əˈl(j)u.ʃəˌnaɪz/
/f/ — 「フ」ではなく、上の歯と下唇で出す: caffeine /ˈkæfiːn/, fascinate /ˈfæsɪneɪt/, confuse /kənˈfjuːz/

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。melatonin, caffeine, sleepy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: improving your sleep is easier than you think - 動画で英語スピーキングを学ぶ

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