Prática de Shadowing: How Much Sleep Do You Actually Need? - Aprenda a falar inglês com vídeo
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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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Vocabulário e dicas de fala para esta lição
Este vídeo tem 12 frases e 689 palavras para praticar shadowing. A fala dura 3:23. O falante fala rápido, cerca de 204 palavras por minuto, então espere sons ligados e reduzidos. 82% das palavras estão entre as 3.000 mais comuns do inglês; vale a pena estudar o restante antes de começar.
Vocabulário principal deste vídeo
15 palavras do vídeo que vale a pena aprender, com pronúncia e significado:
| Palavra | Pronúncia | Significado |
|---|---|---|
| cognitive adjetivo | /ˈkɑɡ.nɪ.tɪv/ | cognitivo |
| audio adjetivo | /ˈɔ.di.oʊ/ | auditivo |
| scientist substantivo | /ˈsaɪəntəst/ | cientista |
| ideal adjetivo | /aɪˈdi(ə)l/ | ideal |
| gene substantivo | /d͡ʒiːn/ | gene |
| mouse substantivo | /maʊs/ | rato, camundongo |
| recover verbo | /ɹɪˈkʌvɚ/ | recuperar |
| diabetes substantivo | /ˌdaɪəˈbiːtiːz/ | diabetes, diabete |
| obesity substantivo | /ə(ʊ)ˈbiːsɪti/ | obesidade |
| suffer verbo | /ˈsʌfɚ/ | sofrer |
| repair verbo | /ˈɹiːpɛɚ/ | reparar |
| decline verbo | /dɪˈklaɪn/ | declinar |
| intense adjetivo | /ɪnˈtɛns/ | intenso |
| lifetime substantivo | /ˈlaɪf.taɪm/ | vida |
| occasionally advérbio | /əˈkeɪʒənəli/ | ocasionalmente |
Phrasal verbs que você vai ouvir
| Palavra | Significado |
|---|---|
| figure out verbo | descobrir, deduzir |
| turn out verbo | terminar |
Gramática neste vídeo
As estruturas que o falante mais usa, com as palavras exatas do vídeo:
| Estrutura | No vídeo |
|---|---|
| Present perfect have/has + particípio passado — uma ação passada que ainda importa agora | have tested · have dubbed · have shown |
| Voz passiva be + particípio passado — o foco está no que acontece, não em quem faz | is still debated · were found · is based |
Pronúncia para ficar de olho
- Os sons de “sh” e “zh”: occasionally /əˈkeɪʒənəli/, concentration /ˌkɑn.sənˈtɹeɪ.ʃən/, shoe /ˈʃu/, variation /ˌvɛəɹiˈeɪʃn̩/, subscription /səbˈskɹɪpʃən/
- Palavras longas — acerte a sílaba tônica: obesity /ə(ʊ)ˈbiːsɪti/, occasionally /əˈkeɪʒənəli/, concentration /ˌkɑn.sənˈtɹeɪ.ʃən/, consistently /kənˈsɪstəntli/, genuinely /ˈd͡ʒɛn.ju.ɪn.li/
Como praticar com este vídeo
- Ouça o vídeo inteiro uma vez sem falar e anote as palavras que você não conhece.
- Comece na velocidade 0,75×, faça shadowing frase por frase e volte à velocidade normal quando ficar fácil.
- Grave a sua voz e compare com o original, prestando atenção a palavras como cognitive, audio, scientist.
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.