ฝึกพูดภาษาอังกฤษด้วยเทคนิค Shadowing จากวิดีโอ: improving your sleep is easier than you think
กำลังสร้างบทเรียน...
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Millions of people suffer from lack of sleep, which can be linked to heart disease, diabetes, depression, and shorter life.
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While you sleep, your body builds muscle, your mind gets clearer, and your energy levels increase.
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Without sleep, however, all of that starts to break down.
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Sleep deprivation actually has similar effects on the brain as being drunk.
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Even wasting your money all these years on tequila when you could've just been crushing espresso shots.
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How much have you had to sleep tonight, sir?
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None.
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None at all.
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That's what I thought.
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Get him!
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into all the reasons sleep is important, you should check out the book Why We Sleep by Matthew Walker.
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It's a really fascinating book, but TLDR, it says you should get about 8 hours of sleep every night.
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Okay, so there's a lot of sleep myths out there.
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Let's start by clearing those up.
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A lot of people think they can catch up on sleep over the weekend.
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This is not really the case.
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You might be able to feel a bit more energy, but your sleep schedule is a lot more delicate than you think, and you need more consistency to have reliable sleep over a long period of time.
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Get some rest, tall child.
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Get some rest, tall child!
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Usually people who say they only need 4 hours of sleep just have a higher tolerance for tiredness.
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Over time, they will still feel the negative impact of lack of sleep, even if in the morning they're all perky and shit.
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The worst is the ones who are real braggy about only needing 4 hours of sleep.
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You may be all uppity now, but when you're 35 and you look 60, we'll see who's laughing then, okay, Dennis?
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I have a couple friends who drink before bed because they think it helps them sleep, which, uh, first off, sounds like alcoholism.
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But alcohol, as well as THC and melatonin, can help people become sleepy, but it totally messes with your REM cycle, which is where your body actually rests and recovers.
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I know so many people who take melatonin every night, and it may seem effective because you feel sleepy, but you're not only giving yourself worse sleep,
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you're also building melatonin tolerance and creating reliance on external melatonin.
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It's kind of like if to feel good, you took drugs every day.
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You'll take more and more, you'll develop a reliance on it, it'll become a huge problem, and eventually, you'll neglect your family and in order to feel any validation in his life,
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your son will try to become a cartoon YouTuber.
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Okay, here are some common mistakes people make that hurt their sleep.
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A lot of people use their phone, laptop, or TV right before bed.
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The blue light in these devices is also found in sunlight, and that wakes you up and suppresses your natural melatonin.
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So doing this just before bed makes it a lot harder to fall asleep.
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Overall, just try not to use your phone or laptop for at least 30 minutes before bed, unless it's to watch more of my channel.
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Caffeine stays in your system for a lot longer than you think, so for most people, avoiding caffeine past 3 p.m is a good rule of thumb.
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If you're sensitive, don't drink it past 12 p.m.
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And for those of you who say caffeine doesn't affect you, so you can drink it late in the day, it may not make you feel sleepy, but if it's in your system, it will impact your quality of sleep.
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So just try not to drink it too late.
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And don't brag about being able to handle caffeine either.
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Because then, you're just as bad as Dennis.
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Exercising contributes to higher sleep quality, but not if it's too late in the day.
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If your body is pumped up from lifting or cardio, it's far from ready to sleep.
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Some people love late night workouts, but it can definitely keep you up, so try avoiding working out at least 2 hours before bed.
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To optimize my sleep, I avoid working out… yes.
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If you're peeing a lot in the middle of the night, every night, try avoiding liquids after 7pm.
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Hydrating is important, so do it earlier in the day, but multiple bathroom trips during the night can disrupt your sleep cycle, or even worse, it can increase your chances of wetting the bed.
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And even though you're an adult, everyone at school is going to find out and make fun of you.
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And as a coping mechanism, you're going to try to become a cartoon YouTuber.
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Irregular sleep schedules can also confuse your circadian rhythm.
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Your body loves consistency, so sleeping at the same time every night contributes to the best sleep quality.
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Sleeping late does happen to everyone here and there, but the key is to just try to keep a similar wake-up time in the morning.
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If you slept late, you'll feel tired for sure, but you'll get sleepier earlier that evening, which can better help reset your sleep schedule.
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Speaking of BetterHelp, that brings us to the sponsor of this video, Figuring It Out Yourself.
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Licensed therapy is great, but I haven't received a sponsorship from BetterHelp yet, so until they're willing to give me some of that sweet,
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sweet therapy cash, I'm going to be promoting people just figuring things out on their own.
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You can do it.
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You don't need to talk to anyone unless that person works at BetterHelp and can get me a sponsorship.
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BetterHelp, my balls are in your court.
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All right, so here are some science back tips to help optimize your sleep.
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You want to keep your bedroom dark, cool, and quiet.
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To keep it dark, I have blackout curtains, but I'm really bad at installing things, so plenty of light still spills into my bedroom.
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So I also use an eye mask.
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I know I can just fix the blackout curtains, but okay, you're not my mom, okay?
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How about you just get off my case about this?
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Your body sleeps best in a cool environment, around 65 degrees Fahrenheit, 18 degrees Celsius, or 291 Kelvin.
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So to keep it cool when I sleep, I use a ceiling fan, air conditioning, or if you have some extra money to spend, I use this thing called the ChiliPad, which is a thin mattress cover that allows you to control the temperature.
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It is pretty pricey, but it has totally revolutionized my sleep quality, and I'd highly recommend it if you can afford it.
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And if ChiliPad wants to sponsor me, I am also open to that.
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Okay, honestly, if anyone wants to give me money, you can just assume that I'm open to it.
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To keep it quiet, it's obviously nice to live in a place that isn't too loud outside.
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I used to live in downtown Manhattan where people yell at each other in the middle of the night all the time.
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So I used silicon earplugs every night, which were really helpful.
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A white noise machine can also be useful.
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You can use an Alexa or Google Home as a white noise machine.
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You can buy a dedicated white noise machine like this, or you can even get a white noise machine that looks like this.
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But do this at your own risk.
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For a while, I was sleeping with an eye mask, mouth tape, and earplugs in every night, which made me look like I was constantly in the middle of getting kidnapped.
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But that did make me feel a bit safer because if someone broke into my apartment and saw me, they'd be like, oh, it looks like someone's already robbing the place.
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I should probably get out of here.
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You should also try to get some sunlight in the morning.
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If you've ever listened to the Huberman podcast, you've probably heard him talk about getting sunlight in your eyes first thing in the morning
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because it starts your circadian rhythm for the day, which will lead your body to more accurately know when to fall asleep at night.
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This has really helped my sleep.
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When I wake up after I do my morning routine, peeing, brushing my teeth, praying for more subscribers, I take a walk outside and I let the light hit my eyes.
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It kind of feels like you're in a dramatic indie movie scene where the main character reconnects with their hometown
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and they realize they should have never moved to the big city.
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All they needed to be happy was right here all along.
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You've been watching the Hallmark Channel.
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Some people also try supplementation to help sleep.
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Like I said before, melatonin has a host of issues, but taking magnesium has helped with my sleep quality significantly.
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It doesn't make you sleepy like melatonin, but magnesium helps you with depth of sleep.
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There are a ton of different types of magnesium, but the big ones to help with sleep are threonate, glycinate, and taurate.
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I take this combination one from natural stacks every night about an hour before bed, and then I'm good to go.
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Okay, final tip.
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Here are the things I do to help me fall asleep.
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First off, a cool-down routine while you're off your devices for at least 30 minutes before bed is helpful, because sleep isn't an on and off switch.
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It's a dimmer.
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But if If you're still having trouble, it could be that you ate late, drank caffeine late, or exercise too late.
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Once I'm in bed trying to fall asleep, I've tried counting sheep, which does not work for me.
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Sheep suck, they're bad.
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All right, please cut that out in post.
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I've tried counting down from a thousand, which is not bad because it focuses your brain on something.
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But once you get into the double digits, it just becomes a countdown to absolute panic.
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What's worked for me is the four, seven, eight method, which is where you breathe in for four seconds, you hold your breath for seven seconds, and then you breathe out for eight seconds.
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This really calms my heart rate, gives me something to focus on, and puts me in a super relaxed state.
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Not gonna lie, sometimes it's difficult to hold my breath for the full seven seconds.
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So if you can't do that, you can inhale for two seconds and then exhale for three seconds.
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This 2-3 method is what I do most nights.
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And if you feel like you've been in bed forever and you just can't sleep, you should get out of bed and do something for 10 to 20 minutes.
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Don't turn on any bright lights or go on any devices, but if you meditate, read, or even just listen to calming music, that can help you get out of that mental loop of thinking about how you can sleep.
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Okay, here's a quick recap of everything.
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You can't really catch up on sleep over the weekend, so try to have consistency in your bedtime.
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Try to get around eight hours of sleep, even if you think you only need four.
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Alcohol, weed, and melatonin may seem effective, but are actually bad for your sleep.
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Don't use any blue light devices at least 30 minutes before bed.
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Avoid caffeine past three.
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Don't work out too late in the evening.
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Avoid drinking a lot of water before bed.
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And if you have to sleep late, try to keep the same wake up time so you have an easier time resetting.
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All right, this one's important.
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Email the people at BetterHelp to sponsor my channel.
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You also wanna keep your bedroom dark, cool, and quiet with whatever you need.
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Blackout curtains, eye masks, air conditioning, earplugs, white noise.
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Get sunlight in the morning.
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Try magnesium supplements before bed.
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Use a breathing technique like the 478 method or the 23 method to fall asleep.
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If you can't sleep, just get out of bed for a bit and do something without any devices or bright lights.
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And subscribe to the channel and leave me a compliment to feed my bottomless need for validation.
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Good sleep is the most underrated performance enhancer ever, and optimizing for it can improve every aspect of your life.
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So prioritize it, invest in it, and don't be like Dennis.
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คำศัพท์และข้อสังเกตด้านการพูดสำหรับบทเรียนนี้
บทเรียนฝึกพูดระดับ B2 นี้ใช้วิดีโอ “improving your sleep is easier than you think” เป็นสื่อ คำที่ถูกพูดซ้ำบ่อยที่สุด: sleep, bed, melatonin วิดีโอนี้มี 131 ประโยค และ 2053 คำ สำหรับฝึกพูดตาม ช่วงที่มีเสียงพูดยาว 8:57 ผู้พูดพูดเร็ว ประมาณ 229 คำต่อนาที จึงมีการเชื่อมเสียงและลดเสียงค่อนข้างมาก 84% ของคำอยู่ใน 3,000 คำที่ใช้บ่อยที่สุดในภาษาอังกฤษ ส่วนที่เหลือควรดูไว้ก่อนเริ่มฝึก
คำศัพท์สำคัญในวิดีโอนี้
คำที่ยากที่สุด 15 คำในวิดีโอ พร้อมคำอ่านและความหมาย:
| คำศัพท์ | คำอ่าน | ความหมาย |
|---|---|---|
| melatonin คำนาม | /ˌmɛləˈtəʊnɪn/ | เมลาโทนิน |
| caffeine คำนาม | /ˈkæfiːn/ | กาเฟอีน, คาเฟอีน |
| sleepy คำคุณศัพท์ | /ˈsliːpi/ | เหนื่อย, ง่วง |
| magnesium คำนาม | /ˌmæɡˈnizi.əm/ | แมกนีเซียม |
| sunlight คำนาม | /ˈsʌnˌlaɪt/ | แดด, แสงอาทิตย์ |
| blackout คำนาม | /ˈblæk.aʊt/ | เป็นลม, หน้ามืด |
| curtain คำนาม | /ˈkɜɹt(ə)n/ | ม่าน, ผ้าม่าน |
| rhythm คำนาม | /ˈɹɪð.əm/ | จังหวะ |
| cartoon คำนาม | /kɑɹˈtun/ | การ์ตูน |
| sheep คำนาม | /ˈʃiːp/ | แกะ |
| alcoholism คำนาม | /ˈælkə(ˌ)hɔˌlɪzəm/ | โรคพิษสุราเรื้อรัง |
| espresso คำนาม | /ɛˈspɹɛsoʊ/ | เอสเปรสโซ |
| exhale คำกริยา | /ˌɛksˈheɪ̯l/ | หายใจออก |
| hydrate คำนาม | /haɪˈdɹeɪt/ | ไฮเดรต |
| inhale คำกริยา | /ɪnˈheɪl/ | หายใจเข้า, สูด |
กริยาวลีที่คุณจะได้ยิน
| คำศัพท์ | คำอ่าน | ความหมาย |
|---|---|---|
| wake up คำกริยา | /ˌweɪk ˈʌp/ | ตื่น, ตื่นนอน |
ประโยคที่ควรฝึกพูดซ้ำ
ประโยคสั้น ๆ ที่สมบูรณ์จากวิดีโอ ซึ่งนำไปใช้ในบทสนทนาประจำวันได้:
- How much have you had to sleep tonight, sir?
- Let's start by clearing those up.
- How about you just get off my case about this?
ไวยากรณ์ในวิดีโอนี้
โครงสร้างที่ผู้พูดใช้บ่อยที่สุด พร้อมคำพูดจริงจากวิดีโอ:
| โครงสร้าง | ในวิดีโอ |
|---|---|
| ประโยคเงื่อนไข if + อนุประโยค, will/would + กริยา — เงื่อนไขและผลลัพธ์ | if it's in your system, it will impact · If you slept late, you'll feel |
| Present perfect continuous have/has been + -ing — การกระทำที่เริ่มก่อนหน้านี้และยังดำเนินอยู่ | could've just been crushing · You've been watching |
| Relative clauses who / which + อนุประโยค — ข้อมูลเพิ่มเติมเกี่ยวกับคนหรือสิ่งของ | sleep, which can · people who say · ones who are |
| Present perfect have/has + กริยาช่อง 3 — เหตุการณ์ในอดีตที่ยังเกี่ยวข้องกับปัจจุบัน | haven't received · you've ever listened · has really helped |
การออกเสียงที่ควรระวัง
ผู้พูดใช้รูปย่อและรูปลดเสียง 54 ครั้ง เช่น you're, don't, I'm ให้พูดแบบสั้นตามที่ได้ยิน
- เสียง “th”: rhythm /ˈɹɪð.əm/, thumb /ˈθʌm/, myth /mɪθ/
- เสียง “sh” และ “zh”: validation /ˌvæl.əˈdeɪ.ʃən/, sheep /ˈʃiːp/, deprivation /ˌdɛp.ɹɪˈveɪʃən/, revolutionize /ˌɹɛv.əˈl(j)u.ʃəˌnaɪz/, crush /kɹʌʃ/
- คำยาว — ลงเสียงหนักให้ถูกพยางค์: melatonin /ˌmɛləˈtəʊnɪn/, magnesium /ˌmæɡˈnizi.əm/, consistency /kənˈsɪs.tən.si/, circadian /sɚˈkeɪ.di.ən/, validation /ˌvæl.əˈdeɪ.ʃən/
เสียงที่คนไทยมักออกเสียงยาก:
- เสียงท้ายคำ — ออกเสียงให้ครบ ไม่เปลี่ยนเป็นตัวสะกดแบบไทย: optimize /ˈɑptɪmaɪz/, reliance /ɹɪˈlaɪ.əns/, tolerance /ˈtɑ.lə.ɹəns/, bottomless /ˈbatəmlɪs/, exhale /ˌɛksˈheɪ̯l/
- /v/ — ไม่ใช่ /w/ ให้ฟันบนแตะริมฝีปากล่าง: validation /ˌvæl.əˈdeɪ.ʃən/, deprivation /ˌdɛp.ɹɪˈveɪʃən/, revolutionize /ˌɹɛv.əˈl(j)u.ʃəˌnaɪz/
- /z/ — เสียงก้อง ไม่ใช่ /s/: magnesium /ˌmæɡˈnizi.əm/, optimize /ˈɑptɪmaɪz/, alcoholism /ˈælkə(ˌ)hɔˌlɪzəm/, prioritize /pɹaɪˈɒɹ.ə.taɪz/, revolutionize /ˌɹɛv.əˈl(j)u.ʃəˌnaɪz/
วิธีฝึกกับวิดีโอนี้
- ฟังวิดีโอให้จบหนึ่งรอบโดยยังไม่ต้องพูด แล้วจดคำที่ยังไม่รู้จัก
- เริ่มที่ความเร็ว 0.75× พูดตามทีละประโยค แล้วกลับไปใช้ความเร็วปกติเมื่อเริ่มคล่อง
- อัดเสียงตัวเองแล้วเทียบกับต้นฉบับ โดยสังเกตคำอย่าง melatonin, caffeine, sleepy เป็นพิเศษ
เทคนิค Shadowing คืออะไร?
Shadowing เป็นเทคนิคการเรียนรู้ภาษาที่ได้รับการรับรองทางวิทยาศาสตร์ พัฒนาขึ้นสำหรับการฝึกนักแปลมืออาชีพ วิธีการนี้เรียบง่ายแต่ทรงพลัง: คุณฟังเสียงภาษาอังกฤษจากเจ้าของภาษาและพูดตามทันที — เหมือนเงาที่ตามผู้พูดด้วยช่วงเวลาห่าง 1-2 วินาที การวิจัยแสดงว่าเทคนิคนี้ปรับปรุงความแม่นยำในการออกเสียง ทำนองเสียง จังหวะ การเชื่อมเสียง การฟังเข้าใจ และความคล่องแคล่วในการพูดได้อย่างมีนัยสำคัญ