쉐도잉 연습: Shift Work, Sleep Deprivation, and Health - 영상으로 영어 말하기 배우기

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In the modern world, it is often seen as admirable to get as little sleep as possible in order to be the most productive.

As scientists look more closely at this issue, they are finding that sleep deprivation can contribute to a wide variety of health problems.

Some people's jobs require working outside the typical workday hours.

These include late night, overnight, and early morning shifts.

These workers are everywhere from

that cab you took at 3 a .m to the truck

driver bringing your overnight package to the paramedics on call ready for an emergency.

And as we move increasingly towards a 24 -hour society, there are more people working these atypical hours known as shift work

And chances are, they're sleep -deprived.

When social constraints are not an issue, sleep is biologically controlled by two major systems.

Process C, the circadian system, and Process S, the homeostatic sleep drive.

Process C is synchronized to the environment and provides wake -promoting signals at approximately the same time each day.

Process S increases your tendency to sleep the longer you've been awake.

They work together to make sure you're attentive or sleepy at the right time each day and night.

If you're new to the study of circadian rhythms in sleep, check out this video to learn more.

Shift workers often have trouble sleeping because their work schedule does not line up with their internal clock.

They have to work when cues from their body are telling them to sleep

and try to sleep when their body is expecting to be awake.

This difficulty in adjusting daily timing can be further compounded by rotating schedules or, for people on permanent night shift, flipping activity patterns on days off.

The difficulty of adapting to these complex schedules leads to shift workers not being able to sleep

when they have the opportunity and being sleepy when they need to work.

This maladjustment increases the possibility of accidents in the workplace, reinforces circadian misalignment and chronic sleep deprivation, and eventually leads to adverse health outcomes.

Sleep is essential to many processes in the body.

We spoke with Dr. Celine Vetter, an assistant professor from the University of Colorado Boulder, about the connection between shift work, circadian misalignment, sleep, and health.

Please forgive the audio quality.

Dr. Vetter generously met with us in the middle of the Center for Circadian Biology conference at UC San Diego,

and the recording conditions were not ideal.

So shift work does a lot of things to our bodies

and so if you want to think about how shift work disrupts physiology

and behavior and thereby can affect health you want to think about different axes

so you can think about on the one hand shift work disrupts your social life right

so there's a whole social component to how you have to plan

and anticipate and organize your life and it may be harder to follow some of those you know

extracurricular activities that are important to you so there's the social part

that I don't work on that much but

that is definitely a big part of it then there is the physiology part

and the behavioral part so we know

that shift work is associated with partial sleep deprivation

so shift workers on average sleep a little less usually

it's between 30 minutes to an hour on the average side

and it will depend on what shift you work and

when you work how little you will probably sleep it also induces a state of circadian misalignment so the

so the cycles of your behavior may be mismatched with environmental

cycles of the light dark cycle feeding fasting cycles what this means is

that if you do shift work

and especially night shift work

you're forced to be active at a time where your body is expecting to sleep

you're taking in food you're consuming food at a time where your body is usually expecting to digest

and pause you're also exposed to light

because we need a certain level of light to effectively

and safely do the work at a time where your body anticipates darkness right

and where we usually sleep and melatonin gets expressed and and

so due to that light exposure the secretion of melatonin gets suppressed

so there's a whole shift work is really not just one thing

Now let's talk about some of the basic health effects of shift work on the body that have been observed in studies.

Sleep deprivation has harmful effects on the endocrine system, which have been linked to health risks such as obesity and type 2 diabetes.

The endocrine system consists of glands that make chemical messengers known as hormones.

Hormones signal to target organs to help coordinate many processes, including metabolism.

Many of these hormones have a circadian rhythm peaking at different times of day.

Leptin and ghrelin are hormones that influence eating and wakefulness.

They work together to regulate appetite.

Ghrelin is secreted by cells in the stomach prior to habitual mealtimes, making you feel hungry.

Leptin is secreted from adipose tissue, commonly known as fat, and suppresses your appetite after you've eaten.

Leptin is also circadian -regulated, peaking at night, so that it suppresses your appetite when you're asleep.

Sleep deprivation is associated with higher levels of ghrelin, along with lower levels of leptin, meaning more of the signal telling you that you're hungry,

and less of the signal telling you that you're full.

Circadian misalignment and irregular mealtimes associated with shift work may cause irregular secretion of leptin and ghrelin, affecting food intake and energy expenditure.

Together with the practical complications of eating during shift work, such as limited access to healthy food at available mealtimes.

The imbalance of these hormones contributes to poor eating habits and poor health.

Laboratory data indeed show that circadian misalignment changes leptin and ghrelin levels, which may contribute to increased risk of obesity and type 2 diabetes.

The hormone insulin regulates glucose uptake by cells throughout the body.

Insulin resistance leading to type 2 diabetes is a serious risk among shift workers.

We spoke with Dr. Vetter about the interactions among shift work, appetite, and nutrition.

So I think for shift work and type 2 diabetes, we think that there are several things going on.

So one is that if you eat during your biological night, which is something that happens a lot,

the reaction that you get is that you get increased levels of insulin,

right? so your body is trying to deal with the blood sugar that's associated with

that food intake and needs to produce much more insulin to deal with elevated blood sugar

that we see so those are two different types of things

that we see happening so

and both of those types of reactions are considered risk factors for type 2 diabetes on the other hand

we've seen from some work from Andrew McHill for example

that energy expenditure is affected by working during the night

so you actually expend less energy for the same type of activity

which may contribute to increases in body weight and weight gain

and through that again will increase your risk to type 2 diabetes we've also seen

that circadian misalignment and sleep deprivation will influence food choices that you make.

So, you have a higher likelihood to pick more sugary foods,

fattier foods, and then if you combine this with the idea

that your body cannot deal that well anymore with

that blood sugar then then you know you're kind of accumulating the risk factors

and now chronically this will then lead to type 2 diabetes

so that's kind of part of the pathway

that you can think about you you your body cannot process the food as it can during the day

you you pick foods that are bad for you

but probably even worse than during the night as compared to during the day

and you're spending less energy while doing that and

so those those together will then lead to

that increased type 2 diabetes risk here's a short summary of what we talked about today

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which you can pause to take a look at prolonged shift work poses risks to many aspects of health especially

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when it involves sleep deprivation and circadian misalignment, and we have shown you only a few of them.

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There is still much to be learned about the health effects of shift work

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because this is a relatively new area of study.

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These problems sound serious, and they are, but there are ways to make healthy adjustments in our modern society.

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Workers can take action to help minimize their risk of chronic disease.

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Here's Dr. Vedder's advice for those who are shift workers.

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We know that lifestyle is one of the biggest factors, modifiable factors, in chronic disease prevention, right?

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So if we think about smoking, and a healthy diet, and exercise, and a body weight, and the normal range.

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those have a very big impact on your future chronic disease risk.

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Now, we know that those are not independent of circadian misalignment and sleep deprivation.

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I just said, you know, your food choices may be influenced by the levels of misalignment and sleep.

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So, I think what's important is to kind of educate the public about those links you know

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if you know your work shifts can you make an extra

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effort to prepare a healthy snack for you to take to work

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and really prioritize those healthy lifestyle choices now this is hard

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but those are very effective ways how to minimize your chronic disease risk

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and if you don't have the choice and

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and minimize the exposure to shift work

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then this is really your your best bet how to keep your chronic disease risk low.

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The other part is that oftentimes individuals have a hard time to prioritize sleep and really make sure that individuals know,

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employees know how important sleep is for all our physiology

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but also for social interactions and for safety at the workplace making sure

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that you prioritize sleep just as you would prioritize a healthy snack for work

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and make this equivalent and recognize the importance of this as a as a preventive factor

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that you can actively make an important priority in your life, I think is important.

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Not everyone is a shift worker, but everyone needs sleep, and sleep deprivation increases the risk for many health problems.

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The American Academy of Sleep recommends that adults get seven

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or more hours of sleep in order to minimize the risks of sleep deprivation.

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So ask yourself, did you get enough sleep last night?

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✨ 추천 영상

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이 레슨의 어휘와 말하기 포인트

이 말하기 레슨은 영상 “Shift Work, Sleep Deprivation, and Health”을(를) 바탕으로 합니다. 가장 자주 반복되는 단어는 다음과 같습니다: sleep, shift, risk, circadian, type. 이 영상에는 섀도잉할 문장 129개와 단어 1767개가 있습니다. 말하는 구간의 길이는 12:10입니다. 화자는 분당 약 145단어의 일정한 속도로 말해서 섀도잉하기에 편한 속도입니다. 단어의 82%가 영어에서 가장 많이 쓰이는 3,000단어에 속합니다. 나머지는 연습 전에 미리 확인해 두세요.

이 영상의 핵심 어휘

영상에 나오는 익혀 둘 만한 단어 15개를 발음, 뜻과 함께 정리했습니다.

단어	발음	뜻
diabetes 명사	/ˌdaɪəˈbiːtiːz/	당뇨병
hormone 명사	/ˈhoɹmoʊn/	호르몬
appetite 명사	/ˈæp.əˌtaɪt/	입맛, 식욕
insulin 명사	/ˈɪnsəlɪn/	인슐린
minimize 동사	/ˈmɪn.ɪˌmaɪz/	최소화(最小化)하다
regulate 동사	/ˈɹɛɡ.jə.leɪt/	규정하다
physiology 명사	/ˌfɪziˈɑ.lə.d͡ʒi/	생리학
hungry 형용사	/ˈhʌŋ.ɡɹi/	배고프다, 굶주리다
exposure 명사	/ɪkˈspəʊ.ʒə(ɹ)/	노출, 로출
difficulty 명사	/ˈdɪfɪkəlti/	어려움
interaction 명사	/ˌɪn.təˈɹæk.ʃən/	상호작용
awake 동사	/əˈweɪk/	일어나다
rhythm 명사	/ˈɹɪð.əm/	리듬
workplace 명사	/ˈwɝkˌpleɪs/	직장, 일터
pause 명사	/pɔːz/	멈춤, 휴지

이 영상의 문법

화자가 가장 많이 쓰는 문형을 영상 속 실제 표현과 함께 정리했습니다.

문형	영상 속 표현
수동태 be + 과거분사 — 누가 하는지보다 무슨 일이 일어나는지에 초점	is often seen · is synchronized · is associated
현재완료 have/has + 과거분사 — 과거의 일이 지금도 관련이 있을 때	you've been · have been observed · have been linked
관계절 who / which + 절 — 사람이나 사물에 대한 추가 정보	system, which have · night, which is · those who are

주의할 발음

화자는 you're, don't, we've 같은 축약형과 약화된 형태를 18번 사용합니다. 들리는 대로 짧게 발음하세요.

“th” 소리: rhythm /ˈɹɪð.əm/, thereby /ðɛɹˈbaɪ/, pathway /ˈpæθˌweɪ/
“sh”와 “zh” 소리: exposure /ɪkˈspəʊ.ʒə(ɹ)/, interaction /ˌɪn.təˈɹæk.ʃən/, tissue /ˈtɪʃ.(j)u/, prevention /pɹɪˈvɛnʃən/, partial /ˈpɑɹʃəl/
긴 단어 — 강세 위치에 주의: physiology /ˌfɪziˈɑ.lə.d͡ʒi/, difficulty /ˈdɪfɪkəlti/, interaction /ˌɪn.təˈɹæk.ʃən/, obesity /ə(ʊ)ˈbiːsɪti/, expenditure /ɛkˈspɛndɪt͡ʃə/

한국어 화자가 어려워하는 소리:

/f/ — ㅍ(/p/)으로 바꾸지 말고 윗니를 아랫입술에 대기: physiology /ˌfɪziˈɑ.lə.d͡ʒi/, difficulty /ˈdɪfɪkəlti/, lifestyle /ˈlaɪfˌstaɪl/, forgive /fɚˈɡɪv/, safely /ˈseɪfli/
/v/ — ㅂ(/b/)과 구별하기: overnight /əʊvə(ɹ)ˈnaɪt/, involve /ɪnˈvɑlv/, prevention /pɹɪˈvɛnʃən/, forgive /fɚˈɡɪv/, actively /ˈæktɪvli/
/z/ — ㅈ이 아니라 성대를 울리는 /s/: diabetes /ˌdaɪəˈbiːtiːz/, minimize /ˈmɪn.ɪˌmaɪz/, physiology /ˌfɪziˈɑ.lə.d͡ʒi/, pause /pɔːz/, pose /poʊz/

이 영상으로 연습하는 방법

먼저 말하지 않고 영상을 끝까지 듣고 모르는 단어를 적어 둡니다.
보통 속도로 한 문장씩 섀도잉하고, 화자의 리듬과 맞을 때까지 반복합니다.
자신의 목소리를 녹음해 원본과 비교하고, diabetes, hormone, appetite 같은 단어에 특히 주의합니다.

쉐도잉이란? 영어 실력을 빠르게 키우는 과학적 방법

쉐도잉(Shadowing)은 원래 전문 통역사 훈련을 위해 개발된 언어 학습 기법으로, 다언어 학자인 Dr. Alexander Arguelles에 의해 대중화된 방법입니다. 핵심 원리는 간단하지만 매우 강력합니다: 원어민의 영어를 들으면서 1~2초의 짧은 지연으로 즉시 소리 내어 따라 말하는 것——마치 '그림자(shadow)'처럼 화자를 따라가는 것입니다. 문법 공부나 수동적인 청취와 달리, 쉐도잉은 뇌와 입 근육이 동시에 실시간으로 영어를 처리하고 재현하도록 훈련합니다. 연구에 따르면 이 방법은 발음 정확도, 억양, 리듬, 연음, 청취력, 말하기 유창성을 크게 향상시킵니다. IELTS 스피킹 준비와 자연스러운 영어 소통을 원하는 분들에게 특히 효과적입니다.

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쉐도잉 연습: Shift Work, Sleep Deprivation, and Health - 영상으로 영어 말하기 배우기

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