Shadowing Practice: improving your sleep is easier than you think - Learn English Speaking with Video

Kies een oefenmodus

Elke modus opent een volledig scherm oefenruimte.

131 zinnen

Als zinnen te kort of te lang zijn, klik op Bewerken om ze aan te passen.

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.

131

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

App downloaden

Alles wat je nodig hebt om vloeiend te spreken

AI UitspraakScoor elke zin

IPA OefeningBeheers elk geluid

WoordenschatBouw je woordenschat op

WoordenspelLeren terwijl je speelt

Scan QR

Download on theApp Store Get it onGoogle Play

📺 Zelfde Kanaal

losing weight is easier than you think

Daily ConversationWorking Adults

✨ Aanbevolen Video

126 zinnen

🌙Soft night routine tips | calm, feminine habits | regulate your nervous system before sleeping

Daily ConversationUniversity StudentsWorking Adults

Woordenschat en spreektips bij deze les

Deze spreekles op niveau B2 is gebaseerd op de video “improving your sleep is easier than you think”. Deze woorden komen het vaakst terug: sleep, bed, melatonin. Deze video bevat 131 zinnen en 2053 woorden om na te spreken. Het gesproken deel duurt 8:57. De spreker praat snel, ongeveer 229 woorden per minuut, dus reken op verbonden en ingeslikte klanken. 84% van de woorden hoort bij de 3.000 meest gebruikte Engelse woorden; de rest kun je beter vooraf bekijken.

Belangrijke woorden in deze video

De 15 moeilijkste woorden uit de video, met uitspraak en betekenis:

Woord	Uitspraak	Betekenis
melatonin zelfstandig naamwoord	/ˌmɛləˈtəʊnɪn/	melatonine
caffeine zelfstandig naamwoord	/ˈkæfiːn/	cafeïne
sleepy bijvoeglijk naamwoord	/ˈsliːpi/	slaperig
magnesium zelfstandig naamwoord	/ˌmæɡˈnizi.əm/	magnesium
sunlight zelfstandig naamwoord	/ˈsʌnˌlaɪt/	zonlicht
earplug zelfstandig naamwoord	/ˈɪəplʌɡ/	oordopje
optimize werkwoord	/ˈɑptɪmaɪz/	optimistisch zijn/handelen
blackout zelfstandig naamwoord	/ˈblæk.aʊt/	bewustzijnsverlies
curtain zelfstandig naamwoord	/ˈkɜɹt(ə)n/	gordijn
sponsor zelfstandig naamwoord	/ˈspɒn.səː/	sponsor
validation zelfstandig naamwoord	/ˌvæl.əˈdeɪ.ʃən/	validering
reset werkwoord	/ɹiːˈsɛt/	herinitialiseren, terugstellen
pee zelfstandig naamwoord	/ˈpiː/	plas
rhythm zelfstandig naamwoord	/ˈɹɪð.əm/	ritme
tolerance zelfstandig naamwoord	/ˈtɑ.lə.ɹəns/	verdraagzaamheid, tolerantie

Phrasal verbs die je zult horen

Woord	Uitspraak	Betekenis
wake up werkwoord	/ˌweɪk ˈʌp/	wakker worden, ontwaken
work out werkwoord	/ˌwɝk ˈaʊt/	uitrekenen
break down werkwoord		stukgaan, kapot gaan
check out werkwoord		onderzoeken
cool down werkwoord	/kuːl ˈdaʊn/	afkoelen, koelen
find out werkwoord		ontdekken, onderzoeken
get off werkwoord		van ... afgaan

Zinnen om te herhalen

Korte, volledige zinnen uit de video die je in alledaagse gesprekken kunt gebruiken:

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?

Grammatica in deze video

De structuren die de spreker het meest gebruikt, met de exacte woorden uit de video:

Structuur	In de video
Voorwaardelijke zinnen if + zin, will/would + werkwoord — een voorwaarde en het gevolg	if it's in your system, it will impact · If you slept late, you'll feel
Betrekkelijke bijzinnen who / which + zin — extra informatie over een persoon of ding	sleep, which can · people who say · ones who are
Present perfect have/has + voltooid deelwoord — iets uit het verleden dat nu nog telt	have you had · haven't received · you've ever listened
Lijdende vorm be + voltooid deelwoord — het gaat om wat er gebeurt, niet om wie het doet	can be linked · being drunk · is also found

Uitspraak om op te letten

De spreker gebruikt 54 samentrekkingen en verkorte vormen, zoals you're, don't, I'm. Spreek ze kort uit, zoals je ze hoort.

De “th”-klanken: rhythm /ˈɹɪð.əm/, thumb /ˈθʌm/, myth /mɪθ/
De klanken “sh” en “zh”: validation /ˌvæl.əˈdeɪ.ʃən/, sheep /ˈʃiːp/, deprivation /ˌdɛp.ɹɪˈveɪʃən/, revolutionize /ˌɹɛv.əˈl(j)u.ʃəˌnaɪz/, crush /kɹʌʃ/
Lange woorden — let op de klemtoon: melatonin /ˌmɛləˈtəʊnɪn/, magnesium /ˌmæɡˈnizi.əm/, consistency /kənˈsɪs.tən.si/, circadian /sɚˈkeɪ.di.ən/, validation /ˌvæl.əˈdeɪ.ʃən/

Klanken die Nederlandstaligen lastig vinden:

Stemhebbende eindmedeklinker — /b/, /d/, /g/, /z/, /v/ niet verscherpen: earplug /ˈɪəplʌɡ/, optimize /ˈɑptɪmaɪz/, prioritize /pɹaɪˈɒɹ.ə.taɪz/, revolutionize /ˌɹɛv.əˈl(j)u.ʃəˌnaɪz/, underrated /ʌn.dɚˈɹeɪ.təd/
/æ/ — opener dan de Nederlandse “e”: caffeine /ˈkæfiːn/, magnesium /ˌmæɡˈnizi.əm/, blackout /ˈblæk.aʊt/, validation /ˌvæl.əˈdeɪ.ʃən/, alcoholism /ˈælkə(ˌ)hɔˌlɪzəm/
/g/ — een harde plofklank, geen Nederlandse “g”: magnesium /ˌmæɡˈnizi.əm/, earplug /ˈɪəplʌɡ/, irregular /ɪˈɹɛɡ.jə.lɚ/, neglect /nɪˈɡlɛkt/

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 melatonin, caffeine, sleepy.

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.

Shadowing-techniek: lees de volledige stap-voor-stap-gids →

Shadowing Practice: improving your sleep is easier than you think - Learn English Speaking with Video

Kies een oefenmodus

App downloaden

losing weight is easier than you think

How to Stop Being TIRED All the Time

SLEEP BETTER with these evening snacks 😴

Why Babies NEED to Sleep Next to You (Science Explained)

Your Insomnia Is Not What You Think

Sleep Expert Answers Questions From Twitter 💤 | Tech Support | WIRED

How Much Sleep Do You Actually Need?

How To Wake Up Better

What If You Never Slept?

8 Simple Hacks to Improve Your Health

This Is Why Rest Isn’t Working Anymore

A Lawyer Couldn't Sleep For 9 Days. This Is What Happened To Her Colon.