Практика Shadowing: why you are so tired - Изучайте разговорный английский по видео

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I'm tired.

I'm tired when I get up, when I'm working, when I'm eating, when I'm having fun.

The only time I'm not tired is when I should be asleep.

I don't know what's going on, but it needs to stop.

So I'm finally ditching my phone, finding a better way to wake up, and talking with a sleep scientist to figure it out.

Thank you to Hostinger for sponsoring a portion of this video and to our patrons for supporting the channel.

So I think I know what's causing my problem.

I think you know what's causing my problem.

But maybe it isn't a problem.

Have you ever considered that?

Like I've been tired my whole life and that hasn't stopped me from achieving mediocrity.

I just go to bed at 11 p .m

and then use my phone until 2 a .m

when I literally can't hold my eyes open anymore

and then I wake up at 7 a .m to a blaring alarm and then I start using my phone again.

What's wrong with that?

It turns out a lot.

If you use Google Scholar and try to find the relationship between phones and sleep, it's exactly what you expect.

Not good.

But how bad is bad sleep?

I picked up this pop science book which I thought would answer a lot of my questions,

but it really just had me asking a new one.

Am I gonna die?

Dementia, diabetes, heart failure, death.

This book links all of that to bad sleep.

And it's freaking me out!

While I was reading the book, I did have some issues with the way it framed some examples,

it was definitely written to make sleep seem like a life or death issue.

But that is in extreme cases.

That being said, it was pretty clear that sleep is inextractable from quality of life.

Kinda seems obvious, but seeing it in black and white made me realize that I should take this seriously.

So I'm gonna do the thing that everybody says I should do.

I'm taking my phone and I'm putting it in a different room when I go to sleep.

I don't wanna do it.

But in my defense, other than destroying my sleep, my phone does serve a purpose.

It's my alarm clock.

So if I'm leaving it in a different room, I need to find an alternative.

So I got all of them.

I just know I'm gonna get weird ads for a while.

I chose these because I wanted to target different ways I could possibly wake up.

This is the Lexon Flip Plus LCD alarm clock.

It tells the time, it has an alarm.

If you want to turn it off, you flip it over.

Of course, we have the Philips Sunrise Simulator.

This will slowly get brighter to simulate the sunrise.

Next, we have this.

It's an alarm clock with a bed shaker, so it uses vibration to wake you up.

I believe these are especially useful for people who are hard of hearing.

In hindsight, I'm not sure the sound is the thing that's satisfying, but look how shiny that is.

Bed vibrator.

Don't demonetize this video.

The SoundSpa Slumber Sense.

So I can use stink to wake me up.

Why'd you have a rice cooker?

We've got a bit of target practice.

When your alarm goes off, this target should go up and then you have to use like a little Laser pointer.

Oh my god to stop the alarm notice how I'm avoiding using a certain word

That's on purpose the final alarm clock it runs away from you

The idea is that once your alarm goes off in the morning this thing will just run away

So you have to get out of bed to go catch it

and shut it off I wrote up a quick script in Python.

That'll set the order for me.

We are starting with the stinky alarm clock.

All right Let's figure out how to get this thing working.

So we've got the big old egg thing.

Plug the adapter into the diffuser, then plug the adapter into this outlet.

Seems pretty straightforward.

Putting some stuff in.

Day one.

Let's do it.

Wait.

I need to put this.

Bye -bye.

Okay.

Let's get to sleep.

Nope.

Smells like onions.

I can't take it out.

Were you guys just hanging out without me?

You said you were going to sleep.

Why do you look so tall?

You sit in the middle.

Why?

This is like a bad Scooby -Doo.

I want to know how you guys fall asleep.

I look at the inside of my eyes.

Shut up.

Like I'll just like lay there and let sleep take over.

But if that doesn't work, then I'll listen to like soundscapes, rainy day cafe, but it's the 1970s or something.

I don't know.

It's like someone else is in the other room.

There's someone else in the room.

Like, but it's normal.

It's calming.

Look at the inside of my eyelids and really focus on the darkness.

You spend all your time trying to see the black.

How do you look?

It's closed.

But I put a pillow on my head.

100

The room doesn't exist anymore.

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The pillow exists only.

102

If it's a problem with my brain, then I need to have my brain think about something else.

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I listen to podcasts at half speed.

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Watch this video at half speed.

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It's time for you to go to sleep.

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We should make sleep stuff.

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What do you mean by that?

108

Here's what I mean by that.

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We both know that sleep is really important, and I'm trying to help us get more of it.

110

So I've compiled and will continue to compile all of the things that I find helpful, like sources.

111

sleep aids, and other advice that might not make it into this video.

112

Luckily, I can still share it with you using a website I made with Hostinger, who sponsored this video.

113

When you have an idea, I think it's important to make it as quickly as possible,

114

because then you can see it in real life and test if it's actually a good idea, or find ways to iterate and improve.

115

Luckily, that's easy with Hostinger, an all -in -one website solution.

116

With their premium plan, I was able to claim Snorville .com for free

117

and got a unique website in seconds by typing my idea into their AI website builder.

118

Then I just added in our unique sleep advice and sleep aids, like making cookies really quietly.

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Or talking about cookie clicker.

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You know, you start by hiring some grandmas.

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With analytics, SEO, and an AI heat map to predict which parts of the page will get the most attention, that's everything Snorville needs.

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But if I feel like I'm ready for more advanced features, I can easily migrate to WordPress.

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It is genuinely amazing how quickly I was able to bring this late night idea to life in just a few clicks.

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It's empowering, but also just really fun.

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If you want to bring your idea online with a free domain, professional -looking emails, and dozens of other premium features,

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Hostinger is here for you with 24 -7 customer support and some incredible limited -time offers.

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The plan I used is just $1 .99 a month, and you get an additional 10 % off if you use our coupon code ANSWER.

128

So get started today at hostinger .com forward slash answer 10 and find everything you need to create a website.

129

Now I should follow our own advice and get to sleep.

130

I don't know why I thought waking up to the sound of a crackling fire was a good idea.

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I didn't even smell anything.

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Also, I couldn't figure out how to turn it off.

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This sucked.

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Hopefully tomorrow's better.

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Why?

136

This is - By the way, I have still been drinking coffee throughout this whole thing.

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I didn't want to change too many variables at once, and after watching Melissa's experience quitting coffee, things might get too bleak.

138

Anyway, I was absolutely convinced that getting rid of my phone would have, like, changed things.

139

And that at least one of the alarm clocks would help me feel better.

140

But I've used all of them, and it's not great.

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Turn off!

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Die!

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I thought that putting my phone in the other room would solve my problem of going to sleep late, but it hasn't.

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I didn't realize, but I guess I'd been using my phone to silence the part of my brain that has...

145

Ow.

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Generalized anxiety disorder.

147

So yeah, now instead of doom scrolling before turning on a podcast and falling asleep,

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I just feel a sense of doom for a few hours before eventually falling asleep.

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And this anxiety also means that all of the alarm clocks are basically the same.

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I'm a light sleeper.

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I know that I'm a light sleeper.

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I don't know how I convinced myself that a gentler sound would make me feel better.

153

Bro, I think birds chirping are a jump scare.

154

Now, I have noticed two benefits, right?

155

First, when I wake up in the middle of the night due to any given sound, I can't use my phone.

156

It's annoying, but it probably means that I'm getting more sleep as a whole.

157

Two, I have more hours in my day.

158

Because I'm not using my phone in the morning, I get through my morning routine way faster because I'm not doom scrolling on the toilet.

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It's the little things in life!

160

Those are two great benefits, but it hasn't solved my problem.

161

I am still tired, so plan A has failed.

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I need to take a different approach.

163

So I went back to researching, but instead of just focusing on the relationship between phones and sleep,

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I tried to get a better sense of the bigger picture.

165

I look like an inverted pumpkin.

166

Anyway, I've looked into culture and society,

167

psychology, biology, and it turns out sleep is a little more complex than just closing your eyes for a few hours.

168

The quality of your sleep depends on a lot of biological, environmental, and social factors.

169

And the quantity of your sleep can be out of your control because of things like school, work, and familial obligations.

170

These are all things that I kind of knew from my last round of research,

171

but now that I am trying to actually process all of it instead of just blaming my phone,

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I realize I have no idea what I'm doing.

173

There are like a million and one interdisciplinary things that might be impacting my sleep, and...

174

I studied math, guys.

175

The only thing I can do is count sheep.

176

So I think it's finally time that I ask for some help.

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My name's Vanessa Hill.

178

I'm a sleep scientist and I research specifically mobile phones and bedtime procrastination.

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I think that a lot of people have an unrealistic expectation of what their sleep should look like.

180

And they think that they're getting bad sleep or that they're a bad sleeper.

181

You should never labor yourself that way.

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Just when you're getting kind of normal sleep.

183

Can I be honest with you for a second?

184

It was only after she said that that when I realize

185

that I have no idea what I'm trying to get out of this.

186

Like I assume that if I slept good enough I'd just wake up and be a stock image model.

187

But it turns out

188

that the result of good sleep is basically just are you awake enough to do the things

189

you need to do without being in real risk of falling asleep at any given moment.

190

I do that already!

191

I thought there was another level to unlock.

192

It's like learning

193

Santa Claus isn't real.

194

But despite how disappointing and honestly kind of vague the idea of good sleep is, the science on how to get it is surprisingly clear.

195

So I want you to imagine that when you wake up, you're at zero.

196

You're hypothetically well rested.

197

So throughout the course of the day, you build up something that's called sleep pressure.

198

It's also sometimes called a sleep drive.

199

And it's one of the processes that dictates when you sleep.

200

Your sleep pressure increases and increases and increases until you

201

You get to this point at night when you have

202

so much sleep pressure that you can't stay awake anymore and your body physically needs to sleep.

203

This process should work in harmony with your circadian rhythm, which uses your body's internal clock to dictate things like appetite and alertness.

204

So ideally when you sleep, you relieve your sleep pressure and wake up feeling alert.

205

But these processes can fall out of sync with shift work, jet lag, sleep procrastination, or even blue light.

206

Blue light is the reason I've heard for why I shouldn't have my phone at night.

207

It's also why I thought putting it away would solve all my problems.

208

But it turns out there's nuance.

209

What I'm concerned about is what people are doing on their phones.

210

In some research, this is referred to as passive media and active media.

211

So you can imagine passive media as things that help you relax.

212

Active media, you could define more as things that are kind of keeping you hooked.

213

So you could be using your phone to de -stress,

214

to watch a comforting YouTube video to kind of relax and like get in the mood for sleep.

215

If that works for you, then go for it.

216

You need to make your sleep work for you rather than to try to conform to society's expectations of

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when you should sleep and when you should get up.

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There's a lot of shame around not sleeping well or being a bad sleeper, but it's just like an area of health.

219

Like you can just keep working at it and keep trying to get a little bit better, but your best is okay.

220

It was only after like that hour long conversation I had with Vanessa

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when I really started to accept how much I'd let my feelings guide my research.

222

It was bound to happen because this subject really matters to me and I wanted an answer as quickly as I could.

223

But it's a whole field of research and there's so much information

224

and I got overwhelmed so I just let my gut decide what to focus on.

225

However my gut isn't always right.

226

For example, the reason I feel tired all day might not have anything to do with sleep.

227

Quite often you can feel tired because you're just not moving your body enough.

228

You're not spending enough time in the natural sunlight.

229

You're not eating things that are giving you like the right nutrients.

230

All of these things can contribute to how you feel and they're all kind of interconnected.

231

Even Canada's sleep recommendations is sandwiched in between movement guidelines.

232

I just totally ignored it because I thought if I was tired, I had to fix my sleep.

233

Wrong.

234

So with that lesson learned, I decided to give this experiment one more week with some changes.

235

Instead of trying to find one big fix, I focused on small tweaks to my sleep hygiene.

236

I kept my phone to listen to podcasts, but I set it to airplane mode to avoid social media.

237

I set my alarm on my phone because it turns out every alarm clock sucks.

238

At least my phone keeps track of the time zone.

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And when my alarm went off, I got up to to keep my bed associated with sleep.

240

And then, this was the biggest change.

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I went for a morning walk, just pumped some daylight into my eyes and reminded my circadian rhythm what time it is.

242

Plus, it was a chance at some exercise and to catch up on the playlist Melissa curated for our newsletter.

243

Throughout the day, I tried to stretch and drink water at least once an hour.

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And when it was time for bed, I'd do it all over again.

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I didn't stop drinking coffee, I didn't go to sleep at the exact same time every day,

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and I just stared out the window one morning when I was too lazy to go for a walk.

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Thank you so much.

248

But one week later, I could say that these changes were way more effective than any of those wacky alarm clocks.

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Like, I'm still not a stock image model in the morning,

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but a more consistent routine has made it easier for me to predict my energy levels throughout the day.

251

It helped me notice some details that I might need to see a doctor about.

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Oh my God, that's delicious.

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I didn't realize how much guilt I carried about being a bad sleeper

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and how it created like this cycle of pity where I didn't even get to appreciate the times

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when I do have like a lot of energy because I thought that I just needed to be tired all the time.

256

But now when I do feel like the sense of tiredness that a quick stretch and some water can't quite fix, I take a nap.

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And guess what?

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I sleep like a baby.

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FOR YOU

Лексика и советы по произношению к этому уроку

Этот урок разговорной практики построен на видео «why you are so tired». В этом видео 206 предложений и 2888 слов для шедоуинга. Речь длится 14:38. Говорящий говорит быстро, около 197 слов в минуту, поэтому звуки часто сливаются и сокращаются. Только 81% слов входят в 3000 самых частых слов английского языка, поэтому лексика сложная.

Ключевая лексика этого видео

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

Слово	Произношение	Значение
alarm существительное	/əˈlɑɹm/	трево́га
asleep прилагательное	/əˈsliːp/	спя́щий, усну́вший
hosting существительное	/ˈhoʊstɪŋ/	хо́стинг
solve глагол	/sɒlv/	реша́ть, реши́ть
podcast существительное	/ˈpɑdˌkæst/	подка́ст
anxiety существительное	/æŋˈzaɪ.əti/	беспоко́йство, трево́га
suck глагол	/sʌk/	соса́ть, вса́сывать
remind глагол	/ɹəˈmaɪnd/	напомина́ть, напо́мнить
routine существительное	/ɹuˈtin/	рути́на, распоря́док
stretch глагол	/stɹɛt͡ʃ/	вытя́гивать, вы́тянуть
premium существительное	/ˈpɹiː.miː.əm/	приз, вознагражде́ние
relax глагол	/ɹɪˈlæks/	расслабля́ть, рассла́бить
convince глагол	/kənˈvɪns/	убежда́ть, убеди́ть
scientist существительное	/ˈsaɪəntəst/	учёный, учёная
flip глагол	/flɪp/	перевора́чивать, переверну́ть

Фразовые глаголы, которые вы услышите

Слово	Произношение	Значение
turn out глагол		ока́зываться, оказа́ться
wake up глагол	/ˌweɪk ˈʌp/	просыпа́ться, просну́ться
figure out глагол		разбира́ться, разобра́ться
get up глагол		поднима́ться, подня́ться
go off глагол		взрыва́ться, взорва́ться
build up глагол		накапливаться, скапливаться
get up to глагол		вытворя́ть, вы́творить
go up глагол		поднима́ться, подня́ться

Фразы, которые стоит повторять

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

I think you know what's causing my problem.
Have you ever considered that?
I don't wanna do it.
We've got a bit of target practice.
Were you guys just hanging out without me?

Грамматика в этом видео

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

Конструкция	В видео
Условные предложения if + предложение, will/would + глагол — условие и его результат	if that doesn't work, then I'll listen · if I slept good enough I'd just
Present Perfect have/has + причастие прошедшего времени — прошлое действие, важное сейчас	Have you ever considered · I've been · I've compiled
Пассивный залог be + причастие прошедшего времени — важно, что происходит, а не кто это делает	was definitely written · being said · is referred
Совет с «should» should + глагол — сказать, что стоит сделать	should be · should take · should do

Произношение, на которое стоит обратить внимание

Говорящий использует 85 сокращённых и редуцированных форм, например I'm, didn't, don't. Произносите их коротко, так, как слышите.

Звуки «th»: rhythm /ˈɹɪð.əm/, mathematics /mæθ(.ə)ˈmæt.ɪks/
Звуки «sh» и «zh»: expectation /ˌɛk.spɛkˈteɪ.ʃən/, delicious /dɪˈlɪ.ʃəs/, sheep /ˈʃiːp/, recommendation /ˌɹɛkəmɛnˈdeɪʃən/, obligation /ˌɑ.blɪˈɡeɪ.ʃn̩/
Длинные слова — следите за ударением: anxiety /æŋˈzaɪ.əti/, expectation /ˌɛk.spɛkˈteɪ.ʃən/, experiment /ɪkˈspɛɹ.ə.mənt/, biological /ˌbaɪ.əˈlɑ.d͡ʒɪ.kəl/, psychology /saɪˈkɑ.lə.d͡ʒi/

Звуки, трудные для русскоязычных:

/w/ — губы округлены, это не /v/: awake /əˈweɪk/, quietly /ˈkwaɪ.ɪt.li/, sandwich /ˈsæn(d).wɪd͡ʒ/, quantity /ˈkwɑn(t)ɪti/, straightforward /ˌstɹeɪtˈfɔː(ɹ)wə(ɹ)d/
/h/ — лёгкий выдох, а не русское «х»: hosting /ˈhoʊstɪŋ/, helpful /ˈhɛlp.fl̩/, hire /ˈhaɪɹ/, hook /hʊk/, harmony /ˈhɑ̟ɹ.mə.ni/
Звонкие согласные в конце слова — не оглушайте их: solve /sɒlv/, remind /ɹəˈmaɪnd/, plug /plʌɡ/, passive /ˈpæs.ɪv/, sunrise /ˈsʌnɹaɪz/

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 alarm, asleep, hosting.

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 you are so tired - Изучайте разговорный английский по видео

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