Практика Shadowing: How Much Sleep Do You Actually Need? - Изучайте разговорный английский по видео
Создание урока...
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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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Лексика и советы по произношению к этому уроку
В этом видео 12 предложений и 689 слов для шедоуинга. Речь длится 3:23. Говорящий говорит быстро, около 204 слов в минуту, поэтому звуки часто сливаются и сокращаются. 82% слов входят в 3000 самых частых слов английского языка; остальные стоит разобрать перед занятием.
Ключевая лексика этого видео
15 слов из видео, которые стоит выучить, с произношением и значением:
| Слово | Произношение | Значение |
|---|---|---|
| cognitive прилагательное | /ˈkɑɡ.nɪ.tɪv/ | когнити́вный, познава́тельный |
| audio прилагательное | /ˈɔ.di.oʊ/ | а́удио-, звуково́й |
| scientist существительное | /ˈsaɪəntəst/ | учёный, учёная |
| ideal прилагательное | /aɪˈdi(ə)l/ | идеа́льный |
| gene существительное | /d͡ʒiːn/ | ген |
| mouse существительное | /maʊs/ | мышь, мы́шка |
| recover глагол | /ɹɪˈkʌvɚ/ | возвраща́ть, возврати́ть |
| diabetes существительное | /ˌdaɪəˈbiːtiːz/ | диабе́т |
| obesity существительное | /ə(ʊ)ˈbiːsɪti/ | ожире́ние, ту́чность |
| suffer глагол | /ˈsʌfɚ/ | страда́ть, му́чаться |
| repair глагол | /ˈɹiːpɛɚ/ | ремонти́ровать, отремонти́ровать |
| decline глагол | /dɪˈklaɪn/ | спада́ть |
| intense прилагательное | /ɪnˈtɛns/ | си́льный, интенси́вный |
| lifetime существительное | /ˈlaɪf.taɪm/ | продолжи́тельность жи́зни, це́лая жизнь |
| occasionally наречие | /əˈkeɪʒənəli/ | иногда́, и́зредка |
Фразовые глаголы, которые вы услышите
| Слово | Значение |
|---|---|
| figure out глагол | разбира́ться, разобра́ться |
| turn out глагол | ока́зываться, оказа́ться |
Грамматика в этом видео
Конструкции, которые говорящий использует чаще всего, с точными словами из видео:
| Конструкция | В видео |
|---|---|
| Present Perfect have/has + причастие прошедшего времени — прошлое действие, важное сейчас | have tested · have dubbed · have shown |
| Пассивный залог be + причастие прошедшего времени — важно, что происходит, а не кто это делает | is still debated · were found · is based |
Произношение, на которое стоит обратить внимание
- Звуки «sh» и «zh»: occasionally /əˈkeɪʒənəli/, concentration /ˌkɑn.sənˈtɹeɪ.ʃən/, shoe /ˈʃu/, variation /ˌvɛəɹiˈeɪʃn̩/, subscription /səbˈskɹɪpʃən/
- Длинные слова — следите за ударением: obesity /ə(ʊ)ˈbiːsɪti/, occasionally /əˈkeɪʒənəli/, concentration /ˌkɑn.sənˈtɹeɪ.ʃən/, consistently /kənˈsɪstəntli/, genuinely /ˈd͡ʒɛn.ju.ɪn.li/
Как заниматься с этим видео
- Прослушайте всё видео один раз молча и выпишите незнакомые слова.
- Начните со скорости 0,75×, повторяйте предложение за предложением и вернитесь к обычной скорости, когда станет легко.
- Запишите себя и сравните с оригиналом, обращая внимание на такие слова, как cognitive, audio, scientist.
Что такое техника Shadowing?
Shadowing — это научно обоснованная техника изучения языка, изначально разработанная для подготовки профессиональных переводчиков и популяризированная полиглотом доктором Александром Аргуэльесом. Метод прост, но эффективен: вы слушаете аудио на английском от носителей языка и немедленно повторяете вслух — как тень, следующая за говорящим с задержкой в 1–2 секунды. В отличие от пассивного прослушивания или грамматических упражнений, Shadowing заставляет мозг и мышцы рта одновременно обрабатывать и воспроизводить реальные речевые паттерны. Исследования показывают, что это значительно улучшает точность произношения, интонацию, ритм, связную речь, понимание на слух и беглость речи — что делает его одним из самых эффективных методов для подготовки к IELTS Speaking и реального общения на английском.