シャドーイング練習: Why Can’t You Sleep When Work Seems to Be Going Fine? - 動画で英語スピーキングを学ぶ

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Have you ever been getting everything done at work, but lately you're having trouble staying asleep?

You go to bed exhausted, but a few hours later, you're awake.

Your mind starts moving through tomorrow's responsibilities, and you find yourself working out a problem you had every intention of leaving until the morning.

Then morning comes, you get dressed, you show up, and you do what needs to be done.

But you may feel tired, but your work is still good.

So when you think about how you're handling the pressure, you're telling yourself that you're managing.

Changes in your sleep can be an early indication that the stress is affecting you even while your performance remains steady.

You may notice the strain at night before it becomes obvious in your work.

I'm Dr. Tracy Marks, a psychiatrist, and I teach practical neuroscience that helps high performers stay sharp under pressure.

Today, I'm talking about how work stress can affect your sleep

and how to recognize the pattern without turning sleep into another thing to worry about.

When you're accustomed to being capable and dependable, getting the work done can become your main way of deciding whether you're okay.

And during a demanding stretch, you may find ways to keep doing it.

You concentrate harder, you give yourself extra time, or you rely on skills you've practiced for years.

So you can still be doing good work, even when it takes more out of you than usual.

Changes in your sleep can give you another clue about how you're doing.

It's a little like a check engine light.

It doesn't exactly tell you what's going on, but it's a reason to take a closer look.

And the trouble isn't always waking up in the middle of the night.

Have you ever felt completely exhausted in the evening and then by the time you get in bed and lie back, you're fully awake?

It's very frustrating when your sleep doesn't follow the schedule that you set for it.

Stress can leave you too alert to sleep, even when you're exhausted, But there's something else that helps explain why this happens more easily in some people than others.

It's called sleep reactivity.

It means how easily stress disrupts your sleep.

Some people go through a demanding stretch and their sleep barely changes.

For other people, it becomes harder to fall asleep

or they wake up during the night and have trouble getting back to sleep.

How do you know if this is you?

Think about what usually happens to your sleep when something important is coming up.

Maybe you have a meeting tomorrow that you've prepared for.

You know what you're going to say, and you're not expecting it to go badly.

But when you get into bed, you're still going over it, and it takes much longer than usual to fall asleep.

Or you have a difficult conversation in the afternoon.

You work it out, you finish your day, and you watch a couple of episodes of Silo, and by the time you go to bed, you feel fine.

You're not even thinking about the conversation anymore.

But then you lie in bed for an hour, unable to fall asleep.

You may remember a similar pattern in your past, like having trouble sleeping before exams or waiting for an important decision.

Your sleep was more disrupted whenever you had a lot going on.

That kind of history can suggest that your sleep is more reactive to stress.

One bad night doesn't tell you that.

We're talking about a tendency that you've noticed across different situations.

And you can have this tendency even when you usually sleep well.

You might sleep fine for weeks and go through a demanding period and then suddenly have trouble.

The sensitivity may not be obvious until something challenges your sleep.

We're also talking specifically about how your sleep responds to stress.

It doesn't necessarily mean that you're someone who feels anxious all day or reacts strongly to everything.

You don't have to feel panicked or describe yourself as overwhelmed for stress to affect your sleep.

In fact, you may feel focused, responsible, and very busy.

And then when you look at those demands individually, they can seem reasonable, even as they take up more of your day and more of your attention.

This is where comparing yourself to a coworker can lead you in the wrong direction.

Say you're both working on the same deadline.

You're putting in similar hours and you're both doing good work.

They mention that they went home and slept through the night.

Meanwhile, you are awake at three, thinking about the problem with the project.

It's easy to hear that and think, why can't I handle this as well as they can?

But you don't know that they're handling the work better.

One possible difference is that their sleep is less sensitive to stress.

They may be just as concerned about the deadline without having the same sleep trouble.

There can be other differences too, but their ability to sleep doesn't tell you how much pressure you should be able to tolerate.

If your sleep has changed, that's worth paying attention to, even if the person working beside you seems fine.

Now, sleep reactivity and worrying can overlap.

They're not the same thing, but repeatedly going over a problem in your mind can make sleep more difficult,

particularly when your sleep is already sensitive to stress.

Imagine you wake up and remember something that you need to do tomorrow.

You start working through it.

Then you look at the clock and realize how long you've been awake.

Now you're thinking about the project and wondering how you're going to get through tomorrow with so little sleep.

And after a few nights like that, you may start worrying about your sleep even before you get in bed.

And anticipating another bad night can make it harder to settle down.

So now you've got your baseline work -related thing to worry about on top of worrying about sleep.

I'll come back to getting help with that in a minute.

But first, it's worth looking at whether something in your workday has changed.

Think back to when your sleeping troubles began.

Were you taking on more responsibility?

Had you started catching up on work at night because you couldn't get enough uninterrupted time during the day?

Maybe you checked tomorrow's schedule before bed, then open a document, notice that something needs fixing, and then start making changes.

And what was supposed to be a quick look becomes another half an hour of work.

If that's happening, one adjustment to try is moving your review earlier in your evening.

Before you finish work, make a brief note of what still needs attention and when you'll return to it.

That gives you a place to pick up tomorrow without doing another round of problem solving just before bed.

You're trying to give yourself some time to settle after work.

It isn't a guarantee that you'll sleep well that night, so you don't want to turn this into something that you're checking each night to see whether or not it worked.

And if working until bedtime is the only way you can get everything done, take a look at why.

Is there more work than can reasonably fit into your day?

Are interruptions making it harder to finish things?

It could be some of both.

Working in the evening can feel easier because you finally have some uninterrupted time.

You actually get things finished.

But if that becomes your regular way of keeping up, it's worth looking at what you need to change during the day,

especially if you've noticed that your sleep is worse when you work late.

I don't want you to assume that every sleep change is caused by work stress.

Medications, alcohol, pain, hormonal changes, and other conditions can affect sleep.

If the problem continues or affects how you function during the day, talk with a healthcare professional.

Loud snoring or waking up gasping also deserves an evaluation.

And if worrying about your sleep has become part of the problem, that's something that you can get help for too.

For chronic insomnia, Cognitive Behavior Therapy for Insomnia, or CBTI it's called, is a recommended first -line treatment.

It addresses the habits and the thoughts that keep insomnia going, including worrying about sleep itself.

You don't have to resolve every problem at work before getting help for your sleep.

So here's the takeaway message.

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If you've been judging how you've been doing mainly by whether or not you're getting your work done, include what's happening at night.

101

You don't want to wait until your work starts slipping to take note of your sleep patterns.

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Thanks for watching today.

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See you next time.

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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「Why Can’t You Sleep When Work Seems to Be Going Fine?」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, stress, bed, trouble。この動画には、シャドーイング用の文が103文、単語が1477語あります。音声の長さは7:54です。話す速さは速く、1分あたり約187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89%は英語の頻出3,000語に含まれるため、語彙は分かりやすいです。

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
awake 動詞	/əˈweɪk/	目覚める, 目を覚ます
insomnia 名詞	/ɪnˈsɒmniə/	不眠, 不眠症
exhaust 動詞	/ɪɡˈzɔst/	使い尽くす, 尽くす
tendency 名詞	/ˈtɛn.dən.si/	傾向, 趨勢
deadline 名詞	/ˈdɛdˌlaɪn/	期限, 締め切り
interruption 名詞	/ˌɪntəˈɹʌpʃən/	中断, 邪魔
neuroscience 名詞		神経科学
overwhelm 動詞	/ˌoʊ.vɚˈwɛlm/	圧倒する
accustomed 形容詞	/əˈkʌs.təmd/	慣れた
psychiatrist 名詞	/ˌsaɪˈkaɪ.ə.tɹɪst/	精神科医
anticipate 動詞	/ænˈtɪs.ɪ.peɪt/	予想する
performer 名詞	/pɚˈfɔɹmɚ/	パフォーマー
tolerate 動詞	/ˈtɑ.lə.ɹeɪt/	黙認する
adjustment 名詞	/əˈd͡ʒʌst.mənt/	調整, 調節
indication 名詞	/ɪndɪˈkeɪʃən/	記号, 符号

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
come up 動詞		上がる, 登る
pick up 動詞		拾う, 拾い上げる
settle down 動詞		落ち着く
show up 動詞		現れる

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 do you know if this is you?
You're not even thinking about the conversation anymore.
One bad night doesn't tell you that.
Were you taking on more responsibility?
Is there more work than can reasonably fit into your day?

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
現在完了進行形 have/has been + -ing — 以前に始まり今も続いている動作	Have you ever been getting · you've been judging
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	you've practiced · Have you ever felt · you've prepared
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	be done · is caused

注意したい発音

話し手はyou're, you've, don'tなど、短縮形や弱形を55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。

「sh」と「zh」の音: interruption /ˌɪntəˈɹʌpʃən/, indication /ɪndɪˈkeɪʃən/, anxious /ˈæŋkʃəs/, medication /mɛdɪˈkeɪʃən/
長い単語（アクセントの位置に注意）: reactivity /rɪˈakˈtɪvɪti/, dependable [dɪˈpɛndəbəɫ], interruption /ˌɪntəˈɹʌpʃən/, psychiatrist /ˌsaɪˈkaɪ.ə.tɹɪst/, anticipate /ænˈtɪs.ɪ.peɪt/

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: hormonal /hɔɹˈmoʊnəl/, tolerate /ˈtɑ.lə.ɹeɪt/, reasonably /ˈɹiː.zən.ə.bli/, resolve /ɹɪˈzɑlv/
/v/ — /b/ にならないように、上の歯を下唇に当てる: reactivity /rɪˈakˈtɪvɪti/, overwhelm /ˌoʊ.vɚˈwɛlm/, reactive /ɹiːˈæktɪv/, overlap /ˌəʊvəˈlæp/, individually /ˌɪndɪˈvɪd͡ʒ(u)əli/
/f/ — 「フ」ではなく、上の歯と下唇で出す: frustrate /ˈfɹʌsˌtɹeɪt/, performer /pɚˈfɔɹmɚ/, fixing /ˈfɪksɪŋ/

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。awake, insomnia, exhaust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: Why Can’t You Sleep When Work Seems to Be Going Fine? - 動画で英語スピーキングを学ぶ

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