Prática de Shadowing: Sleep Smarter by Shawn Stevenson (animated book summary) - How To Get Better Sleep - Aprenda a falar inglês com o YouTube

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I always though I knew how to sleep.
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I always though I knew how to sleep.
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I mean... you just lay down, close your eyes and wake up right?
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Yeah... turns out it's not that simple.
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Actually playing video games till 3am and waking up 8 hours later, was one of the reason why I didn't have the energy in the morning.
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I mean I was sleeping for 8 hours, so I should be good right?
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No. Sleep doesn't work that way.
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It's not about the quantity.
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It's about quality.
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In this video I'll be giving you 7 tips on how you can upgrade the quality of it.
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Most of us view sleep as a nobrainer, so we scrape by with as little as possible.
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But sleep can make you lose weight faster, prevent cancer, decrease pain, preform at a high level and make you have more energy throughout the day.
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Here's some consequences that will follow if you don't pay attention to your sleep: First: You're grumpy and not fun to be around, relationships suffer, work productivity declines.
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You suffer higher stress and that makes you eat more and store belly fat.
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You are more likely to become obese, get cancer or get depressed.
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Most people don't realize their sleep problems are also a catalyst for other problems they are experiencing in life.
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So upgrading your sleep should be high on your priority list Let me give you my first tip: Get more sunlight during the day.
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A great nights sleep begins the moment you wake up in the morning.
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Your sleep cycle, or your circadian rhythm is heavily impacted by the amount of sunlight you receive during the day.
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That sunlight exposure triggers your body to produce optimal levels of daytime hormones that regulate your biological clock.
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Getting direct sunlight, outdoors for at least half an hour has been shown to produce the most benefit.
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Too little light during the day and too much artificial in the evening will negatively impact your sleep at night.
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Which brings us to my second tip: Avoid screens before bedtime.
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I wish someone told me this sooner.
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Cutting out screen time at night is likely the number one thing you can do to improve your sleep quality immediately.
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Computers, Ipads, tvs, smartphones emit blue light that can give you major sleep problems.
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The blue light emitted disorients your bodys natural preparation for sleep.
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I know a lot of people that watch TV before bed. It may seem like a relaxing and mundane activity to sit back and watch TV , but parts of your brain are being set off like fireworks.
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You're actually putting a stressor on your brain and body, especially if it's time to be winding down for bed.
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So breaking the habit of using your electronic devices before bed can be a bit demanding, but also one thats worth mastering.
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Replace your devices with an activity that you enjoy equally, for example: Reading, music, good company - whatever fits you best.
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If you HAVE to use a computer late at night use a blue-light blocker.
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There's a program called f.lux that you can install and turns it your computer screen slightly more orange.
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I also recommend using blue-light bloking glasses, I use them myself when I have work to do at night.
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Please note that even if you block all the blue light, your brain is firing in all directions instead of shutting down for sleep.
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Tip 3: Be cool.
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When it's time to rest threre is an automatic drop in body temperature which has a big impact on our ability to sleep.
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Optimal room temperature is 60-68 degrees Fahrenheit or 16-20 Celsius.
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Anything above or below will likely cause sleep problems.
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So here's a cool trick: Take a warm bath 1,5-2h before going to bed.
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This may sounds counterintuitive, but while your core temperature will increase from the bath, it will fall accordingly and level out a little cooler.
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Even though the room temperature will ideally be cooler to induce great sleep, this can trigger sleeplessness in some people.
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The solution?
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Wear a pair of warm socks to bed.
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Test it out and find out what works best for you.
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Tip 4: Go to the bed at the right time.
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Most human beings get the most benefical hormonal secretions and recovery by sleeping during hours of 10 pm to 2 am.
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Shawn Stevenson calls that money time.
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You get the most rejuvenating effects during this period.
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If your body is chronically deprived of the regenerative sleep between those times, then you may still be fatiqued when you wake up in the morning.
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A study published in the international journal of cancer found that women who worked the overnight shift, had 30 percent higher incidence of breast cancer.
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So make sure you go to the bed at the right time.
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To help reset your sleep cycle, so that you're actually tired when the optimal bedtime rolls around, make a habit of getting some sunlight as soon as you jump out of the bed in the morning.
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This is going to help boost your natural cortisol levels and fully wake your system up.
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Tip 5: Create a sleep sanctuary.
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Your bedroom should only be used for sleep and well... sex.
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Humans are creatures of habit and habitat.
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The human brain is always looking for patterns so that it can automate behavior.
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After a while you don't have to think what you have to do when you go to a different room in your home.
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You just go in there and do it.
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If you allow your bedroom to be a place where a lot of random activities take place, then you probably aren't creating a strong neuro-association to sleep.
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When you step in to your bedroom, parts of your brain might light up expecting to watch television, do work on your laptop or scroll through social media.
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Your brain is going to do what it's used to, not what you want to do.
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One big takeaway should be this: Bringing your office work or free time to bed is one of the most offensive sleep crimes you can commit.
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Tip 6: Get it blacked out.
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Did you know that your skin actually has receptors that can pick up light?
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If there's light in your bedroom your body is picking it up and sending messages to your brain that can interfere with your sleep.
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Red light has the least power to shift circadian rhythm and suppress melatonin, that's why it's recommended to use red light bulbs at night.
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It's not just about the color of the light, it's about the luminance as well, so if you have an option, try to dim the light out a bit.
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So when you go to sleep, make sure there isn't any light in the room.
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You shouldn't even be able to see your hand in front of you, that's how dark it has to be.
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Tip 7, my last tip: Calm your inner chatter.
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There's a great quote that says: "My bed is a magical place where I suddenly remember everything I was supposed to do".
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People hop into bed and then proceed to think about the when, where who, why, what and how of their life...
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While they were supposed to be sleeping.
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Sounds familiar?
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This is called the inner-chatter and it's a result of the stress and untamed busyness of the day.
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It's important to have a practice to help you buffer that stress.
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That practice is called meditation.
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Researchers at Harvard have found that meditation alters the structure of your brain, thickening the regions associated with attention and sensory processing.
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The American academy of sleep medicine published research showing that meditation is an effective treatment for insomnia.
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The study showed that over a 2 month period, total sleep time, sleep efficiency, sleep quality, and even depression improved in patients who used meditation.
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There is a ton of data about beneficial impact of meditation on work performance, productivity, memory and focus.
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So don't forget to take advantage of this valuable resource today!
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One of the best times to meditate is when you're already close to alpha brain waves.
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This would be as soon as you wake up or right before bed at night.
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Alright thank you for listening, if you liked the video please like and subscribe.
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And as always don't forget to be better than yesterday!

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Por que praticar a fala com este vídeo?

Praticar a fala utilizando este vídeo é uma excelente oportunidade para aprimorar suas habilidades de conversação em inglês. Através do shadow speak, você pode imitar a entonação, ritmo e expressões do falante, o que é fundamental para a melhoria da pronúncia em inglês. Ao absorver as dicas sobre como dormir melhor, você não apenas aprende novas palavras e frases, mas também incorpora conhecimentos sobre hábitos saudáveis, que podem ser úteis em conversas do dia-a-dia. Esta prática não só aumenta a fluência, mas também a confiança ao falar sobre temas variados, como saúde e bem-estar.

Gramática & Expressões em Contexto

  • “Most of us view sleep as a nobrainer”: Esta expressão indica que muitas pessoas consideram o sono como algo simples e desprezível, destacando a ideia central da importância de sua qualidade.
  • “Getting more sunlight during the day”: Essa estrutura enfatiza a ação contínua, de modo que melhorar o sono está ligado a hábitos diários, o que reforça a conexão entre atividade e resultado.
  • “Avoid screens before bedtime”: O uso do imperativo aqui é crucial; ele instrui o ouvinte a tomar uma ação imediata, um recurso que você pode usar em sua própria fala para dar conselhos ou instruções.
  • “Optimal room temperature”: Expressões que utilizam “optimal” são importantes para descrever condições ideais, essenciais quando se busca melhorar situações, como o sono.

Traps de Pronúncia Comuns

Existem algumas palavras e expressões que podem ser desafiadoras para a pronúncia:

  • “Circadian rhythm”: A combinação de sons pode ser difícil, especialmente a sílaba “cad”, que deve ser pronunciada com atenção para evitar confusões.
  • “Obese”: Preste atenção à ênfase na segunda sílaba, que pode ser uma armadilha comum ao falar rapidamente.
  • “Productivity” : A pronúncia dessa palavra pode ser confusa devido à sequência de consoantes e vogais, então pratique com calma para atingir a fluidez.

Por meio do shadowspeak e da prática das expressões destacadas, você desenvolverá não apenas compreensão, mas também habilidades de shadow speech. Isso lhe dará uma grande vantagem ao se comunicar em inglês com precisão e confiança!

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.

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