Prática de Shadowing: 4 Tips for Better Sleep | Expert Matthew Walker | Google Zeitgeist 2019 - Aprenda a falar inglês com vídeo
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There is simply no aspect of your wellness that can retreat at the sign of sleep deprivation and get away unscathed.
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It's almost like a broken water pipe in your home.
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Sleep loss will leap down into every nook and cranny of your physiology.
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Even tampering with the very DNA nucleic alphabet that spells out your daily health narrative.
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And at this point, you may be thinking, "Oh, my goodness, OK, I get it.
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What can I do to start improving my sleep?
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What are your tips for better sleep?" Well, beyond avoiding the damaging and harmful impact of alcohol and caffeine on your sleep at night,
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and if you're struggling with sleep at night, avoiding naps during the day, I have two additional pieces of advice.
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The first is regularity.
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Go to bed at the same time, wake up at the same time, no matter whether it's the weekday or the weekend.
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Regularity is king, and it will anchor your sleep and improve the quantity and the quality of that sleep.
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The second is keep it cool.
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Your body needs to drop its core temperature by about two to three degrees Fahrenheit to fall asleep
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and then to stay asleep.
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And it's the reason you will always find it easier to fall asleep in a room that's too cold than too hot.
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Because too cold is taking you in the right temperature direction for good sleep.
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So aim for a bedroom temperature of around 67 or 68 degrees.
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It sounds cold, but it seems to be optimal for the sleep of most people.
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And finally then, in sort of taking a step back, what's the mission critical statement here?
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Well, I think it would be this: Sleep, unfortunately, is not an optional lifestyle luxury.
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Sleep is a non -negotiable biological necessity.
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It is your life support system.
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and it is Mother Nature's best effort yet at immortality.
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And the decimation of sleep throughout industrialized nations is having a catastrophic impact on our health,
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our wellness, our productivity, even the safety and the education of our children.
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It is a silent sleep loss epidemic, and it is fast becoming one of the greatest public health challenges that we face in the 21st century.
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I believe it is now time for us to reclaim our right to a full night of sleep. and without embarrassment.
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or that unfortunate stigma of laziness,
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And in doing so, we can be reunited with the most powerful elixir of life,
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the Swiss army knife of health, as it were.
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you
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Vocabulário e dicas de fala para esta lição
Esta aula de conversação de nível B2 usa o vídeo “4 Tips for Better Sleep”. As palavras que mais se repetem: sleep, asleep, temperature, cold. Este vídeo tem 31 frases e 423 palavras para praticar shadowing. A fala dura 3:00. O falante mantém um ritmo estável de cerca de 141 palavras por minuto, confortável para o shadowing. 83% das palavras estão entre as 3.000 mais comuns do inglês; vale a pena estudar o restante antes de começar.
Vocabulário principal deste vídeo
As 15 palavras mais avançadas do vídeo, com pronúncia e significado:
| Palavra | Pronúncia | Significado |
|---|---|---|
| regularity substantivo | /ˌɹɛɡjuˈlæɹəti/ | regularidade |
| deprivation substantivo | /ˌdɛp.ɹɪˈveɪʃən/ | privação |
| elixir substantivo | /ɪˈlɪksə(ɹ)/ | elixir |
| immortality substantivo | /ˌɪmɔːɹˈtæləti/ | imortalidade |
| industrialize verbo | /ɪnˈdʌstɹiəlaɪz/ | industrializar |
| laziness substantivo | /ˈleɪ.zi.nəs/ | preguiça |
| negotiable adjetivo | /nɪˈɡoʊʃəbəl/ | negociável |
| nucleic adjetivo | nucleico | |
| reclaim verbo | /ɹɪˈkleɪm/ | reclamar |
| reunite verbo | /ˌɹiːjuːˈnaɪt/ | reunir |
| tamper verbo | /ˈtæm.pə(ɹ)/ | adulterar |
| unscathed adjetivo | /ʌnˈskeɪðd/ | incólume, indene |
| weekday substantivo | /ˈwiːkdeɪ̯/ | dia de semana |
| catastrophic adjetivo | /ˌkætəˈstɹɑfɪk/ | catastrófico |
| physiology substantivo | /ˌfɪziˈɑ.lə.d͡ʒi/ | fisiologia |
Pronúncia para ficar de olho
- Os sons de “sh” e “zh”: decimation /ˌdɛsɪˈmeɪʃən/, deprivation /ˌdɛp.ɹɪˈveɪʃən/, negotiable /nɪˈɡoʊʃəbəl/, optional /ˈɑp.ʃə.nəl/
- Palavras longas — acerte a sílaba tônica: regularity /ˌɹɛɡjuˈlæɹəti/, decimation /ˌdɛsɪˈmeɪʃən/, deprivation /ˌdɛp.ɹɪˈveɪʃən/, immortality /ˌɪmɔːɹˈtæləti/, industrialize /ɪnˈdʌstɹiəlaɪz/
Sons difíceis para falantes de português:
- Consoante final — sem acrescentar um “i” depois: reunite /ˌɹiːjuːˈnaɪt/, unscathed /ʌnˈskeɪðd/, catastrophic /ˌkætəˈstɹɑfɪk/, alphabet /ˈæl.fəˌbɛt/, embarrassment /ɪmˈbæɹ.əs.mənt/
- /l/ final — a língua toca o céu da boca, não vira “u”: negotiable /nɪˈɡoʊʃəbəl/, optional /ˈɑp.ʃə.nəl/, optimal /ˈɑptɪməl/
Como praticar com este vídeo
- Ouça o vídeo inteiro uma vez sem falar e anote as palavras que você não conhece.
- Faça shadowing frase por frase na velocidade normal, repetindo cada uma até o seu ritmo ficar igual ao do falante.
- Grave a sua voz e compare com o original, prestando atenção a palavras como regularity, deprivation, elixir.
O que é a Técnica de Shadowing?
Shadowing é uma técnica de aprendizado de idiomas com base científica, originalmente desenvolvida para o treinamento de intérpretes profissionais. O método é simples, mas poderoso: você ouve áudio em inglês nativo e repete imediatamente em voz alta — como uma sombra seguindo o falante com 1-2 segundos de atraso. Pesquisas mostram melhora significativa na precisão da pronúncia, entonação, ritmo, sons conectados, compreensão auditiva e fluência na fala.