쉐도잉 연습: Sleep Smarter by Shawn Stevenson (animated book summary) - How To Get Better Sleep - YouTube로 영어 말하기 배우기

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I always though I knew how to sleep.
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I always though I knew how to sleep.
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I mean... you just lay down, close your eyes and wake up right?
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Yeah... turns out it's not that simple.
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Actually playing video games till 3am and waking up 8 hours later, was one of the reason why I didn't have the energy in the morning.
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I mean I was sleeping for 8 hours, so I should be good right?
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No. Sleep doesn't work that way.
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It's not about the quantity.
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It's about quality.
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In this video I'll be giving you 7 tips on how you can upgrade the quality of it.
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Most of us view sleep as a nobrainer, so we scrape by with as little as possible.
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But sleep can make you lose weight faster, prevent cancer, decrease pain, preform at a high level and make you have more energy throughout the day.
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Here's some consequences that will follow if you don't pay attention to your sleep: First: You're grumpy and not fun to be around, relationships suffer, work productivity declines.
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You suffer higher stress and that makes you eat more and store belly fat.
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You are more likely to become obese, get cancer or get depressed.
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Most people don't realize their sleep problems are also a catalyst for other problems they are experiencing in life.
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So upgrading your sleep should be high on your priority list Let me give you my first tip: Get more sunlight during the day.
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A great nights sleep begins the moment you wake up in the morning.
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Your sleep cycle, or your circadian rhythm is heavily impacted by the amount of sunlight you receive during the day.
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That sunlight exposure triggers your body to produce optimal levels of daytime hormones that regulate your biological clock.
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Getting direct sunlight, outdoors for at least half an hour has been shown to produce the most benefit.
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Too little light during the day and too much artificial in the evening will negatively impact your sleep at night.
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Which brings us to my second tip: Avoid screens before bedtime.
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I wish someone told me this sooner.
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Cutting out screen time at night is likely the number one thing you can do to improve your sleep quality immediately.
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Computers, Ipads, tvs, smartphones emit blue light that can give you major sleep problems.
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The blue light emitted disorients your bodys natural preparation for sleep.
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I know a lot of people that watch TV before bed. It may seem like a relaxing and mundane activity to sit back and watch TV , but parts of your brain are being set off like fireworks.
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You're actually putting a stressor on your brain and body, especially if it's time to be winding down for bed.
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So breaking the habit of using your electronic devices before bed can be a bit demanding, but also one thats worth mastering.
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Replace your devices with an activity that you enjoy equally, for example: Reading, music, good company - whatever fits you best.
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If you HAVE to use a computer late at night use a blue-light blocker.
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There's a program called f.lux that you can install and turns it your computer screen slightly more orange.
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I also recommend using blue-light bloking glasses, I use them myself when I have work to do at night.
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Please note that even if you block all the blue light, your brain is firing in all directions instead of shutting down for sleep.
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Tip 3: Be cool.
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When it's time to rest threre is an automatic drop in body temperature which has a big impact on our ability to sleep.
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Optimal room temperature is 60-68 degrees Fahrenheit or 16-20 Celsius.
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Anything above or below will likely cause sleep problems.
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So here's a cool trick: Take a warm bath 1,5-2h before going to bed.
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This may sounds counterintuitive, but while your core temperature will increase from the bath, it will fall accordingly and level out a little cooler.
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Even though the room temperature will ideally be cooler to induce great sleep, this can trigger sleeplessness in some people.
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The solution?
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Wear a pair of warm socks to bed.
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Test it out and find out what works best for you.
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Tip 4: Go to the bed at the right time.
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Most human beings get the most benefical hormonal secretions and recovery by sleeping during hours of 10 pm to 2 am.
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Shawn Stevenson calls that money time.
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You get the most rejuvenating effects during this period.
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If your body is chronically deprived of the regenerative sleep between those times, then you may still be fatiqued when you wake up in the morning.
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A study published in the international journal of cancer found that women who worked the overnight shift, had 30 percent higher incidence of breast cancer.
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So make sure you go to the bed at the right time.
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To help reset your sleep cycle, so that you're actually tired when the optimal bedtime rolls around, make a habit of getting some sunlight as soon as you jump out of the bed in the morning.
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This is going to help boost your natural cortisol levels and fully wake your system up.
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Tip 5: Create a sleep sanctuary.
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Your bedroom should only be used for sleep and well... sex.
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Humans are creatures of habit and habitat.
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The human brain is always looking for patterns so that it can automate behavior.
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After a while you don't have to think what you have to do when you go to a different room in your home.
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You just go in there and do it.
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If you allow your bedroom to be a place where a lot of random activities take place, then you probably aren't creating a strong neuro-association to sleep.
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When you step in to your bedroom, parts of your brain might light up expecting to watch television, do work on your laptop or scroll through social media.
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Your brain is going to do what it's used to, not what you want to do.
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One big takeaway should be this: Bringing your office work or free time to bed is one of the most offensive sleep crimes you can commit.
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Tip 6: Get it blacked out.
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Did you know that your skin actually has receptors that can pick up light?
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If there's light in your bedroom your body is picking it up and sending messages to your brain that can interfere with your sleep.
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Red light has the least power to shift circadian rhythm and suppress melatonin, that's why it's recommended to use red light bulbs at night.
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It's not just about the color of the light, it's about the luminance as well, so if you have an option, try to dim the light out a bit.
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So when you go to sleep, make sure there isn't any light in the room.
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You shouldn't even be able to see your hand in front of you, that's how dark it has to be.
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Tip 7, my last tip: Calm your inner chatter.
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There's a great quote that says: "My bed is a magical place where I suddenly remember everything I was supposed to do".
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People hop into bed and then proceed to think about the when, where who, why, what and how of their life...
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While they were supposed to be sleeping.
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Sounds familiar?
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This is called the inner-chatter and it's a result of the stress and untamed busyness of the day.
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It's important to have a practice to help you buffer that stress.
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That practice is called meditation.
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Researchers at Harvard have found that meditation alters the structure of your brain, thickening the regions associated with attention and sensory processing.
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The American academy of sleep medicine published research showing that meditation is an effective treatment for insomnia.
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The study showed that over a 2 month period, total sleep time, sleep efficiency, sleep quality, and even depression improved in patients who used meditation.
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There is a ton of data about beneficial impact of meditation on work performance, productivity, memory and focus.
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So don't forget to take advantage of this valuable resource today!
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One of the best times to meditate is when you're already close to alpha brain waves.
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This would be as soon as you wake up or right before bed at night.
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Alright thank you for listening, if you liked the video please like and subscribe.
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And as always don't forget to be better than yesterday!

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인기 동영상

맥락 및 배경

본 영상에서는 Shawn Stevenson이 수면의 중요성과 더 나은 수면을 위한 다양한 팁을 공유합니다. 수면이 단순히 누워서 눈을 감는 것이 아니라, 질적인 측면이 매우 중요하다는 점을 강조하며, 효과적인 수면을 통해 일상생활에서의 에너지를 증가시키고 건강을 유지하는 방법에 대해 설명합니다. 이 내용은 영어 회화와 스피킹 능력을 향상시키고자 하는 학습자들에게도 유용하며, 수면에 대한 이해는 스트레스 관리와 일상생활의 질을 높이는 데 기여할 수 있습니다.

일상 소통에서 유용한 5가지 표현

  • “공부하기 전에는 화면을 피하세요.” - 수면 전 전자기기 사용을 자제하라는 권장사항.
  • “햇빛을 많이 받는 것이 중요해요.” - 낮 동안의 햇빛 노출이 생체 리듬에 미치는 영향.
  • “정확한 시간에 잠자리에 들어야 해요.” - 최적의 수면 시간을 강조하는 발언.
  • “체온이 내려가는 것이 수면에 도움이 돼요.” - 쾌적한 수면 환경의 중요성.
  • “좋은 수면의 질이 필요해요.” - 수면의 양뿐만 아니라 질에 대한 인식.

단계별 섀도잉 가이드

셰도우 스피킹(Shadow Speaking) 기술을 활용하여 이 영상을 보다 효과적으로 학습할 수 있습니다. 다음은 이 영상을 통해 섀도우 연습을 위한 단계별 가이드입니다:

  1. 영상 보기: 첫 반복에서는 내용을 이해하기 위해 영상을 전체적으로 시청하세요.
  2. 반복 청취: 두 번째 반복에서는 특정 문장을 들으며 멈추고 따라 말해보세요. 이 과정에서 shadowspeak를 활용하여 발음과 억양을 연습합니다.
  3. 비교하기: 자신의 음성을 녹음하고 원본과 비교하면서 발음의 차이점을 분석합니다.
  4. 어휘 노트: 영상에서 중요하게 다룬 어휘와 표현을 정리하여 암기합니다. 이는 IELTS 스피킹 준비에 큰 도움이 될 것입니다.
  5. 심화 연습: 표현을 자신만의 상황에 맞게 변형하여 말해보며, 스피킹 연습의 폭을 넓혀보세요. 이 과정을 반복하여 자연스럽게 shadow speech 능력을 향상시킬 수 있습니다.

기억하세요, 일관된 연습이 중요하며, 질 좋은 수면과 함께 학습효율을 극대화할 수 있습니다.

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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