Практика Shadowing: Shift Work, Sleep Deprivation, and Health - Изучайте разговорный английский по видео

Выберите режим практики

Каждый режим открывает полноэкранную комнату практики.

129 предложений

Если предложения слишком короткие или длинные, нажмите Edit, чтобы их изменить.

In the modern world, it is often seen as admirable to get as little sleep as possible in order to be the most productive.

As scientists look more closely at this issue, they are finding that sleep deprivation can contribute to a wide variety of health problems.

Some people's jobs require working outside the typical workday hours.

These include late night, overnight, and early morning shifts.

These workers are everywhere from

that cab you took at 3 a .m to the truck

driver bringing your overnight package to the paramedics on call ready for an emergency.

And as we move increasingly towards a 24 -hour society, there are more people working these atypical hours known as shift work

And chances are, they're sleep -deprived.

When social constraints are not an issue, sleep is biologically controlled by two major systems.

Process C, the circadian system, and Process S, the homeostatic sleep drive.

Process C is synchronized to the environment and provides wake -promoting signals at approximately the same time each day.

Process S increases your tendency to sleep the longer you've been awake.

They work together to make sure you're attentive or sleepy at the right time each day and night.

If you're new to the study of circadian rhythms in sleep, check out this video to learn more.

Shift workers often have trouble sleeping because their work schedule does not line up with their internal clock.

They have to work when cues from their body are telling them to sleep

and try to sleep when their body is expecting to be awake.

This difficulty in adjusting daily timing can be further compounded by rotating schedules or, for people on permanent night shift, flipping activity patterns on days off.

The difficulty of adapting to these complex schedules leads to shift workers not being able to sleep

when they have the opportunity and being sleepy when they need to work.

This maladjustment increases the possibility of accidents in the workplace, reinforces circadian misalignment and chronic sleep deprivation, and eventually leads to adverse health outcomes.

Sleep is essential to many processes in the body.

We spoke with Dr. Celine Vetter, an assistant professor from the University of Colorado Boulder, about the connection between shift work, circadian misalignment, sleep, and health.

Please forgive the audio quality.

Dr. Vetter generously met with us in the middle of the Center for Circadian Biology conference at UC San Diego,

and the recording conditions were not ideal.

So shift work does a lot of things to our bodies

and so if you want to think about how shift work disrupts physiology

and behavior and thereby can affect health you want to think about different axes

so you can think about on the one hand shift work disrupts your social life right

so there's a whole social component to how you have to plan

and anticipate and organize your life and it may be harder to follow some of those you know

extracurricular activities that are important to you so there's the social part

that I don't work on that much but

that is definitely a big part of it then there is the physiology part

and the behavioral part so we know

that shift work is associated with partial sleep deprivation

so shift workers on average sleep a little less usually

it's between 30 minutes to an hour on the average side

and it will depend on what shift you work and

when you work how little you will probably sleep it also induces a state of circadian misalignment so the

so the cycles of your behavior may be mismatched with environmental

cycles of the light dark cycle feeding fasting cycles what this means is

that if you do shift work

and especially night shift work

you're forced to be active at a time where your body is expecting to sleep

you're taking in food you're consuming food at a time where your body is usually expecting to digest

and pause you're also exposed to light

because we need a certain level of light to effectively

and safely do the work at a time where your body anticipates darkness right

and where we usually sleep and melatonin gets expressed and and

so due to that light exposure the secretion of melatonin gets suppressed

so there's a whole shift work is really not just one thing

Now let's talk about some of the basic health effects of shift work on the body that have been observed in studies.

Sleep deprivation has harmful effects on the endocrine system, which have been linked to health risks such as obesity and type 2 diabetes.

The endocrine system consists of glands that make chemical messengers known as hormones.

Hormones signal to target organs to help coordinate many processes, including metabolism.

Many of these hormones have a circadian rhythm peaking at different times of day.

Leptin and ghrelin are hormones that influence eating and wakefulness.

They work together to regulate appetite.

Ghrelin is secreted by cells in the stomach prior to habitual mealtimes, making you feel hungry.

Leptin is secreted from adipose tissue, commonly known as fat, and suppresses your appetite after you've eaten.

Leptin is also circadian -regulated, peaking at night, so that it suppresses your appetite when you're asleep.

Sleep deprivation is associated with higher levels of ghrelin, along with lower levels of leptin, meaning more of the signal telling you that you're hungry,

and less of the signal telling you that you're full.

Circadian misalignment and irregular mealtimes associated with shift work may cause irregular secretion of leptin and ghrelin, affecting food intake and energy expenditure.

Together with the practical complications of eating during shift work, such as limited access to healthy food at available mealtimes.

The imbalance of these hormones contributes to poor eating habits and poor health.

Laboratory data indeed show that circadian misalignment changes leptin and ghrelin levels, which may contribute to increased risk of obesity and type 2 diabetes.

The hormone insulin regulates glucose uptake by cells throughout the body.

Insulin resistance leading to type 2 diabetes is a serious risk among shift workers.

We spoke with Dr. Vetter about the interactions among shift work, appetite, and nutrition.

So I think for shift work and type 2 diabetes, we think that there are several things going on.

So one is that if you eat during your biological night, which is something that happens a lot,

the reaction that you get is that you get increased levels of insulin,

right? so your body is trying to deal with the blood sugar that's associated with

that food intake and needs to produce much more insulin to deal with elevated blood sugar

that we see so those are two different types of things

that we see happening so

and both of those types of reactions are considered risk factors for type 2 diabetes on the other hand

we've seen from some work from Andrew McHill for example

that energy expenditure is affected by working during the night

so you actually expend less energy for the same type of activity

which may contribute to increases in body weight and weight gain

and through that again will increase your risk to type 2 diabetes we've also seen

that circadian misalignment and sleep deprivation will influence food choices that you make.

So, you have a higher likelihood to pick more sugary foods,

fattier foods, and then if you combine this with the idea

that your body cannot deal that well anymore with

that blood sugar then then you know you're kind of accumulating the risk factors

and now chronically this will then lead to type 2 diabetes

so that's kind of part of the pathway

that you can think about you you your body cannot process the food as it can during the day

you you pick foods that are bad for you

but probably even worse than during the night as compared to during the day

and you're spending less energy while doing that and

so those those together will then lead to

that increased type 2 diabetes risk here's a short summary of what we talked about today

100

which you can pause to take a look at prolonged shift work poses risks to many aspects of health especially

101

when it involves sleep deprivation and circadian misalignment, and we have shown you only a few of them.

102

There is still much to be learned about the health effects of shift work

103

because this is a relatively new area of study.

104

These problems sound serious, and they are, but there are ways to make healthy adjustments in our modern society.

105

Workers can take action to help minimize their risk of chronic disease.

106

Here's Dr. Vedder's advice for those who are shift workers.

107

We know that lifestyle is one of the biggest factors, modifiable factors, in chronic disease prevention, right?

108

So if we think about smoking, and a healthy diet, and exercise, and a body weight, and the normal range.

109

those have a very big impact on your future chronic disease risk.

110

Now, we know that those are not independent of circadian misalignment and sleep deprivation.

111

I just said, you know, your food choices may be influenced by the levels of misalignment and sleep.

112

So, I think what's important is to kind of educate the public about those links you know

113

if you know your work shifts can you make an extra

114

effort to prepare a healthy snack for you to take to work

115

and really prioritize those healthy lifestyle choices now this is hard

116

but those are very effective ways how to minimize your chronic disease risk

117

and if you don't have the choice and

118

and minimize the exposure to shift work

119

then this is really your your best bet how to keep your chronic disease risk low.

120

The other part is that oftentimes individuals have a hard time to prioritize sleep and really make sure that individuals know,

121

employees know how important sleep is for all our physiology

122

but also for social interactions and for safety at the workplace making sure

123

that you prioritize sleep just as you would prioritize a healthy snack for work

124

and make this equivalent and recognize the importance of this as a as a preventive factor

125

that you can actively make an important priority in your life, I think is important.

126

Not everyone is a shift worker, but everyone needs sleep, and sleep deprivation increases the risk for many health problems.

127

The American Academy of Sleep recommends that adults get seven

128

or more hours of sleep in order to minimize the risks of sleep deprivation.

129

So ask yourself, did you get enough sleep last night?

Скачать приложение

Всё для свободной речи

ИИ-оценка произношенияОценка каждой фразы

Практика IPAОсвойте каждый звук

СловарьСоберите свой словарный запас

Игра со словамиУчитесь играя

Сканировать QR

Download on theApp Store Get it onGoogle Play

✨ Рекомендуемое видео

59 предложений

Лексика и советы по произношению к этому уроку

Этот урок разговорной практики построен на видео «Shift Work, Sleep Deprivation, and Health». Чаще всего повторяются слова: sleep, shift, risk, circadian, type. В этом видео 129 предложений и 1767 слов для шедоуинга. Речь длится 12:10. Говорящий держит ровный темп — около 145 слов в минуту, удобный для шедоуинга. 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
diabetes существительное	/ˌdaɪəˈbiːtiːz/	диабе́т
chronic прилагательное	/ˈkɹɑ.nɪk/	хрони́ческий
hormone существительное	/ˈhoɹmoʊn/	гормо́н, инкре́т
contribute глагол	/kənˈtɹɪb.jut/	де́лать поже́ртвования, де́лать взно́сы
appetite существительное	/ˈæp.əˌtaɪt/	аппети́т, охо́та
insulin существительное	/ˈɪnsəlɪn/	инсули́н
minimize глагол	/ˈmɪn.ɪˌmaɪz/	минимизи́ровать, своди́ть к ми́нимуму
regulate глагол	/ˈɹɛɡ.jə.leɪt/	регули́ровать, отрегули́ровать
suppress глагол	/səˈpɹɛs/	подавля́ть, подави́ть
physiology существительное	/ˌfɪziˈɑ.lə.d͡ʒi/	физиоло́гия
hungry прилагательное	/ˈhʌŋ.ɡɹi/	голо́дный
exposure существительное	/ɪkˈspəʊ.ʒə(ɹ)/	подверга́ние
difficulty существительное	/ˈdɪfɪkəlti/	тру́дность, сло́жность
interaction существительное	/ˌɪn.təˈɹæk.ʃən/	взаимоде́йствие
lifestyle существительное	/ˈlaɪfˌstaɪl/	стиль жи́зни, о́браз жи́зни

Фразовые глаголы, которые вы услышите

Слово	Значение
check out глагол	проверя́ть, прове́рить

Грамматика в этом видео

Конструкции, которые говорящий использует чаще всего, с точными словами из видео:

Конструкция	В видео
Пассивный залог be + причастие прошедшего времени — важно, что происходит, а не кто это делает	is often seen · is synchronized · is associated
Present Perfect have/has + причастие прошедшего времени — прошлое действие, важное сейчас	you've been · have been observed · have been linked
Придаточные определительные who / which + предложение — уточнение о человеке или предмете	system, which have · night, which is · those who are

Произношение, на которое стоит обратить внимание

Говорящий использует 18 сокращённых и редуцированных форм, например you're, don't, we've. Произносите их коротко, так, как слышите.

Звуки «th»: rhythm /ˈɹɪð.əm/, thereby /ðɛɹˈbaɪ/, pathway /ˈpæθˌweɪ/
Звуки «sh» и «zh»: exposure /ɪkˈspəʊ.ʒə(ɹ)/, interaction /ˌɪn.təˈɹæk.ʃən/, tissue /ˈtɪʃ.(j)u/, prevention /pɹɪˈvɛnʃən/, partial /ˈpɑɹʃəl/
Длинные слова — следите за ударением: physiology /ˌfɪziˈɑ.lə.d͡ʒi/, difficulty /ˈdɪfɪkəlti/, interaction /ˌɪn.təˈɹæk.ʃən/, obesity /ə(ʊ)ˈbiːsɪti/, expenditure /ɛkˈspɛndɪt͡ʃə/

Звуки, трудные для русскоязычных:

/w/ — губы округлены, это не /v/: awake /əˈweɪk/, workplace /ˈwɝkˌpleɪs/, worker /ˈwɝ.kɚ/, pathway /ˈpæθˌweɪ/, wakefulness /ˈweɪk.fʊl.nəs/
/h/ — лёгкий выдох, а не русское «х»: hormone /ˈhoɹmoʊn/, hungry /ˈhʌŋ.ɡɹi/, habit /ˈhæb.ɪt/, harmful /ˈhɑɹmfl̩/, likelihood /ˈlaɪklihʊd/
Звонкие согласные в конце слова — не оглушайте их: diabetes /ˌdaɪəˈbiːtiːz/, minimize /ˈmɪn.ɪˌmaɪz/, pause /pɔːz/, package /ˈpæk.ɪd͡ʒ/, involve /ɪnˈvɑlv/

Как заниматься с этим видео

Прослушайте всё видео один раз молча и выпишите незнакомые слова.
Повторяйте предложение за предложением на обычной скорости, пока ваш ритм не совпадёт с ритмом говорящего.
Запишите себя и сравните с оригиналом, обращая внимание на такие слова, как diabetes, chronic, hormone.

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.

Техника шедоуинга: читать полное пошаговое руководство →

Практика Shadowing: Shift Work, Sleep Deprivation, and Health - Изучайте разговорный английский по видео

Выберите режим практики

Скачать приложение

How shift workers can avoid bad sleep

Neuroscientist Explains: Why You're Always Tired (and How to Fix It)

How to sleep better by knowing your chronotype

A Lawyer Couldn't Sleep For 9 Days. This Is What Happened To Her Colon.

The Science of Stress: How Does Stress Affect Our Brains and Bodies?

Why Gen Z Doesn't Want To Work

Sleep Is Your Superpower - Matt Walker

Shadowing Topic II

What If You Never Slept?

The Dirty Business Behind Caffeine

How Do I Reverse Brain Rot?

Is Binge Watching Bad For You?