Практика Shadowing: Why Do We Actually Need Sleep?? - Изучайте разговорный английский по видео

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Sleeping.

Every day you go to your bed, lie down and do nothing.

For like eight hours.

This is stupid.

The time you spend doing literally nothing could be spent on so many other things.

Like eating, drinking, exercise, getting a job, spending time remembering that time you accidentally called your teacher mum.

But instead you're doing this.

Why?

Why haven't we figured out a way to not need to do this?

What does sleep even do?

And why do you feel sleepy?

What is sleepy?

Two things.

First is the suprachiasmatic nucleus, which is just your body clock.

It relies on light to get an idea of what time it is.

When it's day, it's chillin'.

But when it becomes night though, your retinas in your eyes see this

and then send messages to your body clock and it goes.. bed and then allows the release of melatonin,

which pretty much tells the brain it's nighttime.

And second is adenosine.

The heck is that?

Well all of your cells use this thing called ATP as energy, but as your body uses it, adenosine accumulates.

This accumulation increases sleep pressure, which makes you more tired.

So you finally climb into your bed and then you just lie there?

Don't worry, even

Even though you might feel like you're just lying there like a useless blob,

your part of the brain called the hypothalamus is getting ready to send

you into your dreamy state where you ride unicorns and eat fluffy clouds.

During the day, your brain is constantly sending messages using all these different chemicals in your brain called neurotransmitters,

but it's being extra sure to use these special neurotransmitters to stay awake.

But as your sleepiness builds,

it gets to a point where it lets this thing out of the cage the ventrolateral preoptic area inside the hypothalamus,

or VELPO for short.

What this does is blocks all the systems in the brain

that are making sure that it's using these neurotransmitters to stay awake, and thus gets you to fall asleep.

So now you're sleeping like a baby.

But again, why have we even evolved to need this absolute waste of time?

We'll get to that.

But first, what's happening while you're asleep?

It's called the sleep cycle, which you've probably heard of before.

And there's four parts to it.

First is stage one.

This is when you're barely asleep.

Your awareness goes down and muscle activity relaxes.

This is also the stage where this happens.

That was what the pros call a hypnic jerk.

So why does your own body give you a jump scare?

Well, researchers think that it could be your brain reacting to a sudden relaxation in the muscles and because it's stupid,

it interprets that as we're falling and jolts your muscles to double check.

But they aren't actually certain, so it could be something else.

Anyway, next is stage two, which is a light sleep.

This is where your heart rate slows, your body temperature decreases, and muscles relax even more.

But two other really interesting things happen here.

Sleep spindles, which are short bursts of brain activity, and K -complexes, which are big distinctive brainwaves.

Why?

Well, they seem to both have roles in protecting sleep and memory processing, but again, meh.

Then you get to stage three, deep sleep.

This is where activity is at its lowest, and your body takes advantage of that, increasing growth hormone secretion, tissue repair,

immune function support, and metabolic regulation.

It also takes that opportunity to use the glymphatic systems, which is a nerdy way of saying a waste clearing system for the brain as well.

And this is the stage where you're the most dead to the world.

You're just there, in your bed, catching your Z's, sleeping like a baby.

BOOM!

REM sleep.

All of a sudden your heart rate starts going up and down, brain activity jumps, and irregular breathing increases as well.

REM, or rapid eye movement, is where the most vivid of your dreams happen.

And yes, it's called rapid eye movement because your eyes are literally darting around while you sleep.

But, if you're having a dream that you're running away from the scariest thing you can imagine,

a job application, why don't you move in real life?

It's called REM -a -tonia.

Pretty much, your brainstem literally stops messages going from your brain to your skeletal muscles, while other messages for vital muscles such as your heart,

lungs and yes your eyes are allowed through.

But on the odd occasion it goes over time and is still stopping you from moving even when you wake up.

That's what causes sleep paralysis.

The thing where you're awake but you can't move.

And yes, because of this mix -up, dreamlike processes can still intrude your awakeness.

Hence why you sometimes can start hallucinating really scary things.

Like that job application.

Then you finish the cycle.

So, you do it again.

This whole cycle takes roughly 90 minutes.

But that can vary depending on the person.

And they're not even lengths either.

Usually, earlier in the night you actually get more deep sleep, whereas later in the night you get more REM sleep.

But then you wake up in the morning and think to yourself, why?

Think about it though, every night you're putting yourself in a state where you are extremely vulnerable to enemies, you can't eat, you can't drink,

you can't care for your children, you can't look for a girlfriend, you can't even fill out that job application.

And yet evolution has gone to extreme lengths in order to preserve this strange routine.

And when I say extreme, I mean extreme.

Think about dolphins for instance.

They need air to survive, but if they slept they would drown.

So they evolved to not need sleep right?

Nope.

They evolved so that to sleep they shut down half of their brain

and let that side sleep and just use the awake side and then just swap it over.

And not just dolphins, but many birds also do this too.

So why hasn't evolution just gotten rid of it altogether?

Why is it so persistent on keeping sleeping?

Well, we do know the important stuff that sleep does do.

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First, the brain needs maintenance, and it can't do it as effectively while it's awake.

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It's like trying to do maintenance in a warehouse.

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It's much easier to do it while it's empty rather than when it's full of customers.

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Second, the brain also needs to manage and sort what it learnt that day.

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Organise memories, new skills and get rid of old ones.

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Again, it seems that it can't do it as effectively while it's awake.

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And third is body repair.

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Yet again, it does it better when it's asleep.

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But I still have a problem with that.

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Why do we need to actually be asleep?

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As in unconscious?

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We could have just evolved to be able to repair, sort and maintain ourselves while awake.

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And yet evolution has been determined to keep it,

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and has clearly decided that it's worth the risk of not being conscious for 8 hours every day, than not to sleep at all.

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And that's the real mystery of sleep that no one has been able to really answer.

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Why do we really need sleep?

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And if you want to get a good night's sleep,

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a little birdie told me that hitting the subscribe button and show it two cold sides to your pillow for a week.

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Лексика и советы по произношению к этому уроку

Этот урок разговорной практики построен на видео «Why Do We Actually Need Sleep??». Чаще всего повторяются слова: sleep, brain, awake, muscle, asleep. В этом видео 118 предложений и 1262 слов для шедоуинга. Речь длится 7:47. Говорящий говорит в естественном темпе, около 162 слов в минуту, близком к повседневной речи. 84% слов входят в 3000 самых частых слов английского языка; остальные стоит разобрать перед занятием. Вопросов здесь 19 из 118 предложений, так что это хорошая тренировка вопросительной интонации и коротких ответов.

Ключевая лексика этого видео

15 слов из видео, которые стоит выучить, с произношением и значением:

Слово	Произношение	Значение
awake глагол	/əˈweɪk/	просыпа́ться, просну́ться
muscle существительное	/ˈmʌs.əl/	мы́шца, му́скул
asleep прилагательное	/əˈsliːp/	спя́щий, усну́вший
evolve глагол	/ɪˈvɑlv/	развива́ться, разви́ться
evolution существительное	/ˌiːvəˈluːʃ(ə)n/	эволю́ция, разви́тие
repair глагол	/ˈɹiːpɛɚ/	ремонти́ровать, отремонти́ровать
sudden прилагательное	/ˈsʌd.ən/	неожи́данный, внеза́пный
rapid прилагательное	/ˈɹæp.ɪd/	бы́стрый, ско́рый
scary прилагательное	/ˈskɛə.ɹi/	стра́шный, ужа́сный
relax глагол	/ɹɪˈlæks/	расслабля́ть, рассла́бить
sleepy прилагательное	/ˈsliːpi/	со́нный, сонли́вый
dolphin существительное	/ˈdɑlf.ɪn/	дельфи́н
cloud существительное	/ˈklaʊ̯d/	о́блако, ту́ча
mystery существительное	/ˈmɪs.t(ə.)ɹi/	та́йна, зага́дка
awareness существительное	/əˈwɛɹ.nəs/	созна́ние, осозна́ние

Фразовые глаголы, которые вы услышите

Слово	Произношение	Значение
figure out глагол		разбира́ться, разобра́ться
fill out глагол	/fɪl ˈaʊt/	заполня́ть, запо́лнить
go down глагол		спуска́ться, спусти́ться
go over глагол		хорошо́ принима́ться
go up глагол		поднима́ться, подня́ться
lie down глагол		ложи́ться, лечь
shut down глагол		выключить, остановить
wake up глагол	/ˌweɪk ˈʌp/	просыпа́ться, просну́ться

Фразы, которые стоит повторять

Короткие законченные фразы из видео, которые пригодятся в повседневном разговоре:

But first, what's happening while you're asleep?
This is when you're barely asleep.
The thing where you're awake but you can't move.
Why do we need to actually be asleep?
Why do we really need sleep?

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	haven't we figured · have we even evolved · you've probably heard
Придаточные определительные who / which + предложение — уточнение о человеке или предмете	nucleus, which is · pressure, which makes · two, which is
Пассивный залог be + причастие прошедшего времени — важно, что происходит, а не кто это делает	could be spent · are allowed

Произношение, на которое стоит обратить внимание

Говорящий использует 28 сокращённых и редуцированных форм, например you're, can't, don't. Произносите их коротко, так, как слышите.

Звуки «th»: breathe /bɹiːð/, altogether /ɔl.tuˈɡɛð.ɚ/
Звуки «sh» и «zh»: evolution /ˌiːvəˈluːʃ(ə)n/, occasion /əˈkeɪ̯ʒən/, regulation /ˌɹɛɡjʊˈleɪʃən/, tissue /ˈtɪʃ.(j)u/, conscious /ˈkɑn.ʃəs/
Длинные слова — следите за ударением: evolution /ˌiːvəˈluːʃ(ə)n/, regulation /ˌɹɛɡjʊˈleɪʃən/, accidentally /ˌæk.sɪˈdɛnt(ə)li/, altogether /ɔl.tuˈɡɛð.ɚ/, irregular /ɪˈɹɛɡ.jə.lɚ/

Звуки, трудные для русскоязычных:

/w/ — губы округлены, это не /v/: awake /əˈweɪk/, awareness /əˈwɛɹ.nəs/, whereas /(h)wɛɹˈæz/, warehouse /ˈwɛə(ɹ)haʊs/, swap /ˈswɑp/
/h/ — лёгкий выдох, а не русское «х»: whereas /(h)wɛɹˈæz/, hence /ˈhɛns/, warehouse /ˈwɛə(ɹ)haʊs/, heck /hɛk/, hormone /ˈhoɹmoʊn/
Звонкие согласные в конце слова — не оглушайте их: evolve /ɪˈvɑlv/, rapid /ˈɹæp.ɪd/, cloud /ˈklaʊ̯d/, whereas /(h)wɛɹˈæz/, depend /dɪˈpɛnd/

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 awake, muscle, asleep.

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: Why Do We Actually Need Sleep?? - Изучайте разговорный английский по видео

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