Prática de Shadowing: How to sleep better by knowing your chronotype - Aprenda a falar inglês com vídeo

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Hey everyone, Dr. Michael Bruce, the sleep doctor here.
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I figured out since I wrote a book about chronotypes, I might as well explain to you exactly what they are.
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A chronotype is your genetic predetermined sleep schedule.
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Many people have heard of this concept, but not actually heard the term chronotype.
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What we're talking about here is if anybody out there has ever been called an early bird or a night owl.
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So why would this be important?
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If you understand what your chronotype is, then you know what your hormone schedule is,
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which becomes critically important for any and all activities that you do throughout the day.
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As an example, it turns out there's a perfect time of day to do just about everything based on your chronotype.
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And yes, I'm talking about everything from intimacy, to drinking a cup of coffee, to even working out.
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You can do all of them better if you know your chronotype.
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What are the four chronotypes?
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First, we have lions.
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They replace early birds.
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These are the folks that make a list every single day and go from step one to step two to step three.
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High energy people, very interested in exercise and fitness, and again, early risers.
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Unfortunately, socially, they don't do so well.
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I mean, let's be honest, dinner and a movie is kind of out for a lion because they've been up since 5 .30 in the morning.
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So pros and cons in either direction.
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Next come the bears.
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That represents the people in between the early birds and the night owls.
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Believe it or not, they make up almost 55 % of the population.
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Honestly, I wish I was a bear.
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The nine to five work schedule works perfect for a bear.
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A lot of my bears have a tendency to be the people that get the work done.
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Sometimes they're extroverted, sometimes they're introverted.
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They're always fun to be around and usually a great friend.
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Next are the night owls, and I call them wolves.
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I personally am a night owl, hardly ever go to bed before 11 .30 or 12, and that's very characteristic of wolfish characteristics.
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One of the things we know about people who fall into this category is these have a tendency to be my creatives,
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my artists, my actors, my authors, people of that nature.
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I mean, let's be honest, when you meet somebody who's really creative and you say, when did you get your inspiration?
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They usually say two o 'clock in the morning.
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The final category, which is the new category, which I discovered is called the dolphin.
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Dolphins actually represent people with very erratic genetic sleep schedules.
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So these people actually come to me oftentimes, and that's really who I wrote the book for,
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with a schedule where they look like a lion wanting to wake up early and meet the day,
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but unfortunately they get such poor sleep at night, it's incredibly, incredibly difficult.
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Now, you might be saying, okay, well, I've listened to what you said, Dr. Bruce, but how do I know what my personal chronotype is?
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You can learn your chronotype by visiting thesleepdoctor .com and take my chronotype quiz.
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Now, another question people say is, well, once I took the quiz, I learned I was a lion.
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Can I change my chronotype?
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Well, to be honest with you, no, it's genetic.
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However, there's something out there called chronolongevity, which I think is pretty interesting.
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Believe it or not, we all go through all of the different chronotypes.
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So when we're an itty -bitty baby, we're a lion, waking up early and going to bed early.
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Once the children hit that toddler through middle school phase,
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you're a bear going to bed and waking up right around the time that the sun comes up.
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Then what happens?
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You go into adolescence, and then you become a wolf.
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I mean, remember when you were 14, 15 years old, all you wanted to do was stay up late and sleep late.
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When you hit about 20, 22 years old, your body sets for about 30 to 40 years, And then something else happens.
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You actually start to go backwards.
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You ever notice how your grandparents want to eat dinner at 4 .30 in the afternoon?
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That's because their phase is moving backwards because of that change in melatonin.
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So actually, you actually get a second chance to be a lion if you ever wanted to be.
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Now, what if I just don't feel like I fit inside one chronotype?
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This is something that's pretty common, and we oftentimes think these people are the dolphin or the insomnia chronotype.
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But if you want to get a better sense for your chronotype, try following a consistent schedule for two weeks, then retake the quiz.
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What do I mean by consistent schedule?
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I want you eating at the right times, which means stopping food by about two hours before bed, avoiding caffeine after 2 p .m.,
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and following a consistent wake -up schedule.
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The thing that affects your circadian rhythm the most turns out to be the hormone melatonin.
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To learn more about melatonin and whether it's right for you, check out our video.
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This is Dr. Michael Bruce, the sleep doctor, wishing you...
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Sweet dream.

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Vocabulário e dicas de fala para esta lição

Esta aula de conversação usa o vídeo “How to sleep better by knowing your chronotype”. As palavras que mais se repetem: chronotype, schedule, lion, sleep, bear. Este vídeo tem 66 frases e 872 palavras para praticar shadowing. A fala dura 4:22. O falante fala rápido, cerca de 200 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:

PalavraPronúnciaSignificado
lion substantivo/ˈlaɪən/leão
consistent adjetivo/kənˈsɪs.tənt/consistente
genetic adjetivo/d͡ʒəˈnɛt.ɪk/genético
quiz substantivo/kwɪz/quiz
dolphin substantivo/ˈdɑlf.ɪn/golfinho, delfim
incredibly advérbio/ɪŋˈkɹɛdɪbli/incrivelmente
wolf substantivo/wʊlf/mulherengo
characteristic substantivo/ˌkæɹ(ə)ktəˈɹɪstɪk/característica, caraterística
tendency substantivo/ˈtɛn.dən.si/tendência
owl substantivo/aʊ(ə)l/coruja, estrige
hormone substantivo/ˈhoɹmoʊn/hormônio, hormona
backward adjetivo/ˈbækwɚd/de volta, atrás
clock substantivo/klɑk/velocímetro
inspiration substantivo/ˌɪn.spɪˈɹeɪ.ʃən/inspiração
discover verbo/dɪˈskʌvə/descobrir

Phrasal verbs que você vai ouvir

PalavraPronúnciaSignificado
wake up verbo/ˌweɪk ˈʌp/acordar, despertar
check out verboverificar, sacar só
figure out verbodescobrir, deduzir
make up verbo/ˌmeɪk ˈʌp/compensar
turn out verboterminar
work out verbo/ˌwɝk ˈaʊt/calcular

Frases que vale a pena repetir

Frases curtas e completas do vídeo que você pode usar na conversa do dia a dia:

  • Bruce, but how do I know what my personal chronotype is?
  • Can I change my chronotype?
  • What do I mean by consistent schedule?

Gramática neste vídeo

As estruturas que o falante mais usa, com as palavras exatas do vídeo:

EstruturaNo vídeo
Present perfect have/has + particípio passado — uma ação passada que ainda importa agorahave heard · has ever been called · they've been
Orações relativas who / which + oração — informação extra sobre uma pessoa ou coisapeople who fall · category, which is · times, which means
Voz passiva be + particípio passado — o foco está no que acontece, não em quem fazbeen called · is called

Pronúncia para ficar de olho

O falante usa 12 contrações e formas reduzidas, como they're, we're, don't. Diga-as na forma curta, do jeito que você ouve.

  • Os sons de “sh” e “zh”: inspiration /ˌɪn.spɪˈɹeɪ.ʃən/, socially /ˈsoʊʃəli/, wolfish /ˈwʊlfiʃ/
  • Palavras longas — acerte a sílaba tônica: incredibly /ɪŋˈkɹɛdɪbli/, characteristic /ˌkæɹ(ə)ktəˈɹɪstɪk/, inspiration /ˌɪn.spɪˈɹeɪ.ʃən/, critically /ˈkɹɪt.ɪ.kə.li/, intimacy /ˈɪn.tɪ.mə.si/

Sons difíceis para falantes de português:

  • Consoante final — sem acrescentar um “i” depois: consistent /kənˈsɪs.tənt/, genetic /d͡ʒəˈnɛt.ɪk/, characteristic /ˌkæɹ(ə)ktəˈɹɪstɪk/, backward /ˈbækwɚd/, clock /klɑk/

Como praticar com este vídeo

  1. Ouça o vídeo inteiro uma vez sem falar e anote as palavras que você não conhece.
  2. Comece na velocidade 0,75×, faça shadowing frase por frase e volte à velocidade normal quando ficar fácil.
  3. Grave a sua voz e compare com o original, prestando atenção a palavras como lion, consistent, genetic.

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.

Técnica de shadowing: leia o guia completo passo a passo →