Shadowing Practice: How Much Sleep Do You Actually Need? - Learn English Speaking with Video
Les maken...
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Tired? We all know the feeling; irritable, groggy and exceptionally lazy. Chances are you didn't sleep enough last night, or the past few nights. But what exactly is "enough sleep?" And more importantly, can you ever "catch up" on it?
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While the very function of sleep is still debated by scientists, we do know that it's necessary to function efficiently and productively. After all, we spend 24 years of our lifetime sleeping, it had better be important. Researchers have tested how much is required each night by assigning groups of people to four, five, and eight hours of sleep over extended periods of time. After 14 days, those with eight hours of sleep exhibited few attention lapses of cognitive issues; however, those with six or four hours of sleep showed a steady decline. In fact, after only two weeks, the six hour group showed a similar reaction time to a person with a blood alcohol concentration of 0.1%, which is considered legally drunk. The four hour sleepers suffered even more, occasionally falling asleep during their cognitive tests. In both groups, brain function decreased day by day, almost linearly with no sign of leveling off.
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Scientists have dubbed this cumulative effect as sleep debt. So can we recover from it?
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After a night or two of little sleep, studies show that the body and brain can fully recover with a few nights of good sleep. However, with long term sleep deprivation on the scale of weeks to months, the recovery of cognitive function is much slower, requiring many more nights of quality sleep. On the timescale of months to years, it is unknown whether brain function can be fully repaired, or if it causes permanent damage. Paradoxically, with chronic sleep deprivation, your sleepiness or how tired you feel does eventually level off, meaning that you become less and less aware of your objective impairment over time.
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So how long should you sleep? Most studies tend to show that seven to eight hours of sleep is the average ideal for humans. Apart from the cognitive issues, individuals who consistently sleep less than seven hours a night have an increased risk of heart disease, obesity and diabetes, not to mention a 12% higher risk of death. On the flip side, studies have shown that while sleeping more than eight hours does not impair brain function, it also carries an increased risk of heart disease, obesity and diabetes, and a 30% increased risk of mortality!
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So too much sleep may also be a bad thing.
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But variation most certainly exists, and our genetics play a large role. In fact, individuals genuinely unaffected by only six hours of sleep were found to have a mutation of a specific gene. When scientists genetically engineered mice to express this gene, they were able to stay awake for an extra 1.2 hours than normal mice. It turns out these short sleepers have more biologically intense sleep sessions than the average person.
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Ultimately, while it's important to know the ideal average of seven to eight hours exists, let your body and brain help you figure out its own needs. After all, no one shoe size fits all. If you want to know how to get better quality sleep each night in order to conquer the hurdles of sleep deprivation, we have some tips and research for you over on ASAPThought.
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You can find a link in the description below to that video.
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Thanks to Audible.com for giving you a free audio book of your choice at audible.com/asap.
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Audible is the leading provider of audio books with over 150,000 downloadable titles across all types of literature. We recommend the 'A Song of Ice and Fire' series, which the Game of Thrones TV show is based off of. It's kept us up through the nights and caused a lot of lost sleep! You can download this audio book or another of your choice for free at audible.com/asap. And with a subscription you can get one free book a month, so you can read the whole series! Special thanks to Audible for making these videos possible.
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And subscribe for more weekly science videos!
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Woordenschat en spreektips bij deze les
Deze video bevat 12 zinnen en 689 woorden om na te spreken. Het gesproken deel duurt 3:23. De spreker praat snel, ongeveer 204 woorden per minuut, dus reken op verbonden en ingeslikte klanken. 82% van de woorden hoort bij de 3.000 meest gebruikte Engelse woorden; de rest kun je beter vooraf bekijken.
Belangrijke woorden in deze video
15 woorden uit de video die het leren waard zijn, met uitspraak en betekenis:
| Woord | Uitspraak | Betekenis |
|---|---|---|
| cognitive bijvoeglijk naamwoord | /ˈkɑɡ.nɪ.tɪv/ | cognitief |
| scientist zelfstandig naamwoord | /ˈsaɪəntəst/ | wetenschapper, wetenschapster |
| ideal bijvoeglijk naamwoord | /aɪˈdi(ə)l/ | ideaal, optimaal |
| gene zelfstandig naamwoord | /d͡ʒiːn/ | gen |
| mouse zelfstandig naamwoord | /maʊs/ | muis |
| recover werkwoord | /ɹɪˈkʌvɚ/ | terugwinnen |
| diabetes zelfstandig naamwoord | /ˌdaɪəˈbiːtiːz/ | diabetes, suikerziekte |
| obesity zelfstandig naamwoord | /ə(ʊ)ˈbiːsɪti/ | obesitas |
| suffer werkwoord | /ˈsʌfɚ/ | lijden |
| repair werkwoord | /ˈɹiːpɛɚ/ | herstellen, repareren |
| decline werkwoord | /dɪˈklaɪn/ | afnemen, terugvallen |
| lifetime zelfstandig naamwoord | /ˈlaɪf.taɪm/ | mensenleven, levensduur |
| occasionally bijwoord | /əˈkeɪʒənəli/ | af en toe, wel eens |
| asleep bijvoeglijk naamwoord | /əˈsliːp/ | slapend |
| objective zelfstandig naamwoord | /ɒbˈd͡ʒɛk.tɪv/ | object |
Phrasal verbs die je zult horen
| Woord | Betekenis |
|---|---|
| figure out werkwoord | uitvogelen, er achter komen |
| turn out werkwoord | uitvallen, resulteren |
Grammatica in deze video
De structuren die de spreker het meest gebruikt, met de exacte woorden uit de video:
| Structuur | In de video |
|---|---|
| Present perfect have/has + voltooid deelwoord — iets uit het verleden dat nu nog telt | have tested · have dubbed · have shown |
| Lijdende vorm be + voltooid deelwoord — het gaat om wat er gebeurt, niet om wie het doet | is still debated · were found · is based |
Uitspraak om op te letten
- De klanken “sh” en “zh”: occasionally /əˈkeɪʒənəli/, concentration /ˌkɑn.sənˈtɹeɪ.ʃən/, shoe /ˈʃu/, variation /ˌvɛəɹiˈeɪʃn̩/, subscription /səbˈskɹɪpʃən/
- Lange woorden — let op de klemtoon: obesity /ə(ʊ)ˈbiːsɪti/, occasionally /əˈkeɪʒənəli/, concentration /ˌkɑn.sənˈtɹeɪ.ʃən/, consistently /kənˈsɪstəntli/, genuinely /ˈd͡ʒɛn.ju.ɪn.li/
Zo oefen je met deze video
- Luister de hele video één keer zonder te spreken en noteer de woorden die je niet kent.
- Begin op 0,75× snelheid, spreek zin voor zin na en ga terug naar normale snelheid zodra het makkelijk gaat.
- Neem jezelf op en vergelijk met het origineel; let daarbij op woorden als cognitive, scientist, ideal.
Wat is de Shadowing-techniek?
Shadowing is een wetenschappelijk onderbouwde taalleermethode die oorspronkelijk is ontwikkeld voor professionele tolkentraining en gepopulariseerd door polyglot Dr. Alexander Arguelles. De methode is eenvoudig maar krachtig: je luistert naar native Engelse audio en herhaalt het onmiddellijk hardop — als een schaduw die de spreker volgt met slechts 1–2 seconden vertraging. In tegenstelling tot passief luisteren of grammaticadrills, dwingt shadowing je hersenen en mondspieren om echte spraakpatronen tegelijkertijd te verwerken en te reproduceren. Onderzoek toont aan dat het de uitspraaknauwkeurigheid, intonatie, ritme, verbonden spraak, luisterbegrip en spreekvaardigheid aanzienlijk verbetert — waardoor het een van de meest effectieve methoden is voor IELTS Speaking-voorbereiding en echte Engelse communicatie.