ฝึกพูดภาษาอังกฤษด้วยเทคนิค Shadowing จากวิดีโอ: 🌙Soft night routine tips | calm, feminine habits | regulate your nervous system before sleeping
กำลังสร้างบทเรียน...
1
if you drink coke zero in a wine glass we can be friends so hello my loves
2
and welcome back to my channel what are we going to
3
talk about today we're going to talk about night rituals
4
so the perfect night routine to make you feel relaxed regulated
5
expensive to make you have the best sleep of your life and this video is the perfect occasion to
6
zero in a wine glass why
7
because you need to romanticize your routine make your everyday feel
8
special to make the little moments special you cannot just wait
9
for life to happen you have to make the little changes the little switches
10
that will make your everyday life feel like a ritual
11
and that's exactly what we're going to talk about today now
12
the absolute perfect recipe for the perfect night routine is one
13
that regulates the nervous system that makes you have a good eight
14
expensive and especially one that makes your morning easier in fact
15
if you missed it make sure to go watch part one
16
where i talk about how to make your morning routine feel like a ritual
17
and on here i already mentioned my routine a little bit
18
but since you guys love that video
19
so much i thought about making a longer version as well as always
20
if you're new here welcome my name is Mirella
21
and on here we talk about all things self -care class
22
and self -growth and
23
if you want to connect with me in the description you will find all of my information and my other
24
straight into my eight step night routine so first things first i already said
25
that the perfect night routine should make you feel regulated
26
and relaxed and you simply cannot do that in a messy environment
27
so am i saying
28
that you have to clean the whole house before going to sleep absolutely not
29
but at least try to do some smaller things
30
that will reset your environment so it's one of the biggest gifts
31
that you can do to your future self meaning the version of you that wakes up in the morning
32
to a clean, organized space.
33
So what can we do?
34
First of all, especially if you're a woman, maybe try to avoid too much visual clatters.
35
There are literally scientific studies on this, that we don't operate well with too much clutter.
36
When your room is messy, when your house is messy, you will feel messy too.
37
We don't want that.
38
We don't want all the brain fog.
39
We don't want to be irritated.
40
We want to be relaxed.
41
We want to wake up in a nice, clean environment.
42
So I know that at night you're tired.
43
Maybe you worked all day, you studied all day, whatever.
44
So I'm not One example is after eating, always put the dishes away.
45
Don't wait until the morning please.
46
I know that a lot of people do that, but please don't do it.
47
It's just going to make you wake up stressed, which is something we definitely want to avoid.
48
Maybe clean the kitchen a little bit.
49
It just literally takes one second.
50
Lay out the clothes for the next day.
51
Make it a habit.
52
Just have those 15 minutes of reset.
53
You really don't have to aim for perfection, but you deserve to wake up in a place that supports you.
54
And also that will definitely impact your night routine as well.
55
Okay, next point.
56
The blue, big, white hospital lights should not exist in your home.
57
Those are just for cleaning.
58
After 5 p .m., you only want to light up the warm, soft lights.
59
Your environment should tell your body that it's safe to relax.
60
And if you constantly keep the cold white lights on, you will literally disrupt your sleep as well.
61
Warm lights also encourage melatonin production.
62
It's not only a matter of creating ambience, of feeling relaxed.
63
It's also a way to sleep better, even if you don't realize it.
64
And also, again, just make your everyday life feel a little bit more special.
65
You don't want to spend your night feeling like you're in a hospital.
66
your ambience nicer I said this so many times
67
but a part of creating a calm ambience could also be not only let up candles
68
but also maybe putting on some jazz music
69
or some relaxing music put it on something calm
70
because listen your body is literally not a machine
71
so you expect it to go from awake productive to sleep forward immediately that's just not gonna happen
72
if you don't create a relaxing ambience it's also gonna be
73
so much harder for you to fall asleep it's gonna disrupt your sleep you're gonna wake up at night
74
and it's something that you can fix with just one simple switch
75
so just start doing it let me know how it goes
76
okay one of my favorite part of my night routine is
77
definitely my beauty routine my beauty rituals i want you to take those 15 minutes for yourself it doesn't matter
78
if you have kids it doesn't matter
79
if you have a lot of things to think about it
80
doesn't matter how tired you are i want you especially
81
if you're a busy person i want you to take 15 minutes for yourself there's this quote from joseph spencer
82
that it's about meditation but i feel like you can apply to this too to anything and taking care of yourself.
83
where he says something like you're so busy
84
that you don't even have 10 minutes to meditate throughout your
85
day then you should meditate for one hour this is the exact same i don't care
86
if you don't have time especially
87
if you don't have time you should take care of yourself especially
88
if you're so busy you have
89
so many things to think about take those moments for yourself
90
take the time for some rituals also not just about skincare
91
it's not just about putting some creams in your face
92
and going to sleep something i like to do sometimes is just to put on some meditation music
93
frequencies put on the creamiest vanilla body lotion do some hair oiling put on the lip mask also i have
94
so many products i love so let me know
95
if you want a product recommendation video
96
because i could literally talk for hours about this for me
97
beauty rituals are much more than just a routine again it's not just about putting some cream in your face
98
when you don't even take 10, even 5 minutes for yourself.
99
What you're telling yourself is: "I prioritize every single person in my life, I prioritize my boss, maybe your work,
100
but I don't even value enough to take 5 minutes for myself every single night." And also have some boundaries.
101
If your family is stressing you out, close the door or do it in your room or
102
if you have kids or a husband for example I always tell my boyfriend I Need those 10 minutes for myself.
103
It cannot enter the bathroom.
104
Just take
105
that time just take for you you need to prioritize yourself next point is such a crucial one
106
and it is about planning i'm a crazy type a person
107
and every single night four years now i've been planning the
108
day after without missing a day again it's all about making your life easier
109
so before going to sleep every single night i take my ipad
110
or even my phone
111
if i'm too tired to even take my ipad i write
112
a to -do list of everything i have to do maybe it's studying, doing this, doing that, going to the post office, walking the dog, whatever, hanging out with a friend.
113
Actually, you should schedule the fun time because that means that when you're there, you don't have to think of all the other things you have to do.
114
You one, two, three hours, whatever, your mind is clear.
115
If nothing else to think about, everything else is already taken care of, or at least you know that they have their time slot.
116
So you don't have to worry about anything.
117
You only worry when you procrastinate.
118
So again, the night routine, I think I've said this like 10 times in this video, but your night routine, a successful night routine should make your morning easier, should make your morning better.
119
So again, I start by writing my to -do list and then I literally go and write the time slots.
120
single hour with something I have to do so that I'm sure
121
that I have time for everything I don't have to stress for anything and
122
when I wake up in the morning my day is already
123
planned for it's already organized I don't have to stress about a thing
124
while on the other end if you wake up every single morning
125
and you think that you have to plan the whole day you're gonna be stressed especially
126
if you have to hurry up to go to school
127
or to the gym or go to work whatever you do in the morning sometimes
128
when I really want to put a lot of effort into it I also plan my meals and that makes my
129
options I told you I'm a type a person I'm very organized
130
but sometimes I'm like maybe I'm not gonna create this tomorrow
131
so I just gave myself options I remember what I have
132
in the fridge I just make myself a little meal plan
133
so again plan a lot it's gonna make your life
134
so much easier it's gonna make your morning stress -free especially
135
if you're the kind of person that goes to sleep thinking of all the things
136
that they have to do the day after this is gonna
137
help you a lot now the next point is something I already mentioned in my other video
138
but I'm gonna mention it again because
139
because I never do it and I always forget it
140
and then I feel sick this has nothing to do with diet culture
141
so I'm not here promoting eating less none of that but the point is
142
eat lightly before going to sleep
143
or at least stop eating many hours before going to sleep
144
and don't immediately get into bed now every single time as an italian i have pizza for dinner
145
and yes here we eat the whole pizza that's how we do it i don't digest it
146
and i just have the worst sleep of my life i just have nightmares
147
and that just happens all the time
148
and i just never learn in fact the next point will be the solution for this But for now, when you can, try to avoid having too much heavy dinners.
149
I like having soups or something light, something that makes you have a good night's sleep.
150
Because trust me, you're not going to feel much energized if you do that every single night.
151
If the goal is to feel good and energized, try having a lighter dinner.
152
And slash or my favorite thing to do is definitely to have some evening movement.
153
When I'm back in my family home, I have a dog.
154
So it's not like I have a choice.
155
I don't have to walk him at night.
156
We used to have a big house with a big garden.
157
So we didn't really have this problem at night.
158
into an apartment so we don't have the garden anymore and
159
so guess what when I come back home I have to walk the dog however
160
while it was something that in the beginning was so hard
161
because I didn't want to get dressed up after dinner it has really become the best ritual
162
and one of the things
163
that I look the most forward to during my day not only helps a lot
164
when I eat pizza literally I don't think I've ever had a bad night's sleep
165
when I'm back home so this probably helps a lot
166
but it's also just a moment for myself I just walk the dog with the sun setting and I
167
podcast so this is to say
168
that having some night movement can also be a rejoiner routine can also become something special
169
and not only
170
that it will also make you digest better lower your stress it will make you feel more relaxed
171
and it's also a nice way to get some steps in especially
172
if you're very busy throughout your day
173
or sitting at a desk all day another thing i really like to do
174
when it comes to evening movement is definitely some stretching or yoga going back to digesting better
175
have classes on that so
176
that helps as well another thing I've been doing every single night for years
177
and years something like seven eight years now is drinking a chamomile tea every single night before going to sleep
178
and this point is actually not just about tea
179
but it's about all these little extras that you can add to your routine that will make you feel more relaxed Again,
180
this includes chamomile tea, but it also includes supplements like ashwagandha or melatonin.
181
Also magnesium.
182
Another thing I've talked about so many times is sleep serums and sleep masks, sleep creams.
183
I actually do have a few.
184
They were pretty much next to me.
185
I also have the pillow spray, but it was just too far, so I didn't reach for it.
186
But this is a relaxing hand mask from Rituals.
187
This is the Ritual of Jing line.
188
And this whole line is literally my lifesaver.
189
This slip serum, first of all, has an amazing scent.
190
It smells a little bit like mint.
191
It's something fresh.
192
But also, I have absolutely no idea how this works.
193
life again not sponsored i have no idea how this works
194
but this literally makes me have the best sleep of my life
195
and this is what this point is all about
196
so adding on all this little tiny extras will make you
197
feel a little bit more expensive will make your routine feel a little bit more special
198
and it will definitely impact your night for the better now going on to my last point is something
199
that i feel like everyone tells you but if they tell you this it's because it works it is of this
200
but just avoid the blue lights avoid the screen before going
201
to sleep something i like to do is using my projector
202
and watching a very calm relaxing movie
203
or series on there sometimes i literally watch disney movies
204
or i watch modern family something very light something that's not
205
gonna give me anxiety before going to sleep i do like some active series
206
but i don't watch them at night
207
because again the goal is to be relaxed is to rest so you don't want to stress yourself out
208
to avoid the blue light in general and it's much softer
209
and lighter on the eye another thing you can do is
210
just start reading i used to have such a good reading habit every single night i would read
211
and i would literally fall asleep reading because it's so true
212
when they tell you that reading a book makes you sleep
213
that is so true first of all because it reduces all the stimulation
214
that you get from your phone
215
and it just helps you focus on one single thing
216
and i literally feel like it makes your eye tired i don't really know what's the science behind it
217
but it just works also i
218
also makes me go to sleep inspired
219
and much happier in general my favorite author is definitely joe dispensa
220
when it comes to these spiritual books
221
so we are at the end of today's video i really hope
222
that you loved it i hope
223
that you learned something as always make sure to like it
224
and subscribe if you want to connect with me in the description you'll find all of my information
225
and my other socials and also make sure to leave a comment
226
because i always read them
227
and i always try to respond to every single one i really hope
228
that after this you're gonna have the best sleep of and I'll see you next week with a brand new video!
229
Bye -bye.
📺 ช่องเดียวกัน
B13
🧘🏻♀️👩🏻💻The “BUSY girl” self-care routine: REALISTIC, low-effort | planning tips & instant results
Business EnglishDaily ConversationUniversity Students
B21
How to create a chic lifestyle | things I find chic | little luxuries you need 🦢🤍
Business EnglishDaily ConversationUniversity Students
B1Chic FALL wardrobe must haves ☕️🍂 | CLASSY autumn fashion inspo | uni, office, school outfits
Business EnglishDaily ConversationUniversity Students
✨ วิดีโอแนะนำ
B11
264 ประโยค
How to Wake Up Glowing & Rested
Business EnglishDaily ConversationUniversity Students
B24
510 ประโยค
The hygiene habits that changed everything for me | Tips every woman should know
Business EnglishDaily ConversationUniversity Students
B213
103 ประโยค
6 Tiny Habits That Train Your Brain to Feel Happier Every Day
Business EnglishDaily ConversationUniversity Students
B21
105 ประโยค
3am Dopamine based Morning Routine as a Doctor in Rural UK
Business EnglishDaily ConversationUniversity Students
B21
318 ประโยค
TOP 1% WOMAN ROUTINE: how to stay productive, healthy + disciplined
Business EnglishDaily ConversationUniversity Students
B21
412 ประโยค
Sad to Savage Podcast S4 E7: How to Stop Snoozing Your Alarm & How to Start Waking Up Earlier
Business EnglishDaily ConversationUniversity Students
B11
146 ประโยค
HOW TO ROMANTICIZE YOUR LIFE | 10 ways to live your BEST life 🌸🩷☀️
Daily ConversationUniversity StudentsWorking Adults
B22
85 ประโยค
How to de-Stress ♥
American AccentDaily ConversationUniversity StudentsWorking Adults
B27
98 ประโยค
HSK |日常习惯 | Rìcháng Xíguàn | Talking About Daily Habits
Daily ConversationUniversity StudentsWorking Adults
B11
301 ประโยค
a realistic no scroll sunday reset | soft discipline, organising my room & self care ♡
TeensDaily ConversationUniversity Students
B15
24 ประโยค
how to have a PERFECT PRODUCTIVE morning routine ☀️💛 #morningroutine #productive #motivation
Business EnglishDaily ConversationUniversity Students
B21
116 ประโยค
Why Sleep Is So Important - and What We’re Getting Wrong
Daily ConversationUniversity StudentsWorking Adults
วิดีโอนี้เหมาะสำหรับใคร?
วิดีโอนี้เหมาะสำหรับผู้ที่ต้องการปรับปรุงการออกเสียงภาษาอังกฤษและหาวิธีสร้างนิสัยการนอนที่ดี เพื่อช่วยให้การนอนหลับมีคุณภาพมากขึ้น โดยเฉพาะอย่างยิ่งผู้ที่รู้สึกเครียดหรือต้องการวิธีการในการจัดการกับระบบประสาทของตนเอง วิดีโอนี้จะนำเสนอเคล็ดลับที่ช่วยให้คุณรู้สึกสงบและมีสมาธิก่อนนอน เมื่อคุณนำไปใช้ในชีวิตประจำวัน จะช่วยให้คุณมีความสุขในการตื่นเช้ามากขึ้น
คำและสำนวนที่น่าสนใจ
- “romanticize your routine”: ทำให้กิจวัตรประจำวันของคุณดูน่าสนใจมากขึ้น
- “visual clutter”: ความยุ่งเหยิงทางสายตาที่ทำให้รู้สึกไม่สงบ
- “brain fog”: สภาพที่ทำให้รู้สึกมึนงงหรือไม่ชัดเจนในความคิด
วิธีการออกเสียงให้ถูกต้อง
การออกเสียงในวิดีโอนี้มีความสำคัญ เพราะสามารถช่วยคุณในเรื่อง ชาโดว์อิ้งภาษาอังกฤษ ได้อย่างมีประสิทธิภาพ โดยเฉพาะคำว่า “relaxed” และ “regulate” ที่มีการเน้นเสียงในส่วนของพยางค์ที่สอง การฝึกออกเสียงคำเหล่านี้จะทำให้คุณมีความมั่นใจมากขึ้นเมื่อพูดภาษาอังกฤษในชีวิตประจำวัน
นอกจากนี้ คุณสามารถใช้ shadowspeak เพื่อช่วยให้คุณซ้อมการออกเสียงได้ดีขึ้น ลองฟังและทำตามน้ำเสียงและจังหวะที่ผู้พูดใช้ในวิดีโอ เพื่อให้เริ่มเข้าใจการออกเสียงที่ถูกต้อง และช่วยให้คุณพัฒนาทักษะในการพูดตามแบบฝึกหัดนี้
ไวยากรณ์ในวิดีโอนี้
โครงสร้างที่ผู้พูดใช้บ่อยที่สุด พร้อมคำพูดจริงจากวิดีโอ:
| โครงสร้าง | ในวิดีโอ |
|---|---|
| Present perfect continuous have/has been + -ing — การกระทำที่เริ่มก่อนหน้านี้และยังดำเนินอยู่ | i've been planning · I've been doing |
| “used to” used to + กริยา — นิสัยหรือสภาพในอดีตที่ตอนนี้ไม่เป็นแล้ว | used to have |
| Passive voice be + กริยาช่อง 3 — เน้นสิ่งที่เกิดขึ้น ไม่ใช่ผู้กระทำ | be irritated · be relaxed · be not only let |
| Present perfect have/has + กริยาช่อง 3 — เหตุการณ์ในอดีตที่ยังเกี่ยวข้องกับปัจจุบัน | I've said · has really become · I've talked |
เทคนิค Shadowing คืออะไร?
Shadowing เป็นเทคนิคการเรียนรู้ภาษาที่ได้รับการรับรองทางวิทยาศาสตร์ พัฒนาขึ้นสำหรับการฝึกนักแปลมืออาชีพ วิธีการนี้เรียบง่ายแต่ทรงพลัง: คุณฟังเสียงภาษาอังกฤษจากเจ้าของภาษาและพูดตามทันที — เหมือนเงาที่ตามผู้พูดด้วยช่วงเวลาห่าง 1-2 วินาที การวิจัยแสดงว่าเทคนิคนี้ปรับปรุงความแม่นยำในการออกเสียง ทำนองเสียง จังหวะ การเชื่อมเสียง การฟังเข้าใจ และความคล่องแคล่วในการพูดได้อย่างมีนัยสำคัญ