ฝึกพูดภาษาอังกฤษด้วยเทคนิค Shadowing จากวิดีโอ: why you are so tired
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258 ประโยค
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1
I'm tired.
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I'm tired when I get up, when I'm working, when I'm eating, when I'm having fun.
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The only time I'm not tired is when I should be asleep.
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I don't know what's going on, but it needs to stop.
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So I'm finally ditching my phone, finding a better way to wake up, and talking with a sleep scientist to figure it out.
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Thank you to Hostinger for sponsoring a portion of this video and to our patrons for supporting the channel.
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So I think I know what's causing my problem.
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I think you know what's causing my problem.
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But maybe it isn't a problem.
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Have you ever considered that?
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Like I've been tired my whole life and that hasn't stopped me from achieving mediocrity.
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I just go to bed at 11 p .m
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and then use my phone until 2 a .m
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when I literally can't hold my eyes open anymore
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and then I wake up at 7 a .m to a blaring alarm and then I start using my phone again.
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What's wrong with that?
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It turns out a lot.
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If you use Google Scholar and try to find the relationship between phones and sleep, it's exactly what you expect.
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Not good.
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But how bad is bad sleep?
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I picked up this pop science book which I thought would answer a lot of my questions,
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but it really just had me asking a new one.
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Am I gonna die?
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Dementia, diabetes, heart failure, death.
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This book links all of that to bad sleep.
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And it's freaking me out!
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While I was reading the book, I did have some issues with the way it framed some examples,
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it was definitely written to make sleep seem like a life or death issue.
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But that is in extreme cases.
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That being said, it was pretty clear that sleep is inextractable from quality of life.
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Kinda seems obvious, but seeing it in black and white made me realize that I should take this seriously.
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So I'm gonna do the thing that everybody says I should do.
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I'm taking my phone and I'm putting it in a different room when I go to sleep.
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I don't wanna do it.
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But in my defense, other than destroying my sleep, my phone does serve a purpose.
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It's my alarm clock.
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So if I'm leaving it in a different room, I need to find an alternative.
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So I got all of them.
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I just know I'm gonna get weird ads for a while.
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I chose these because I wanted to target different ways I could possibly wake up.
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This is the Lexon Flip Plus LCD alarm clock.
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It tells the time, it has an alarm.
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If you want to turn it off, you flip it over.
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Of course, we have the Philips Sunrise Simulator.
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This will slowly get brighter to simulate the sunrise.
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Next, we have this.
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It's an alarm clock with a bed shaker, so it uses vibration to wake you up.
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I believe these are especially useful for people who are hard of hearing.
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In hindsight, I'm not sure the sound is the thing that's satisfying, but look how shiny that is.
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Bed vibrator.
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Don't demonetize this video.
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The SoundSpa Slumber Sense.
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So I can use stink to wake me up.
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Why'd you have a rice cooker?
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We've got a bit of target practice.
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When your alarm goes off, this target should go up and then you have to use like a little Laser pointer.
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Oh my god to stop the alarm notice how I'm avoiding using a certain word
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That's on purpose the final alarm clock it runs away from you
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The idea is that once your alarm goes off in the morning this thing will just run away
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So you have to get out of bed to go catch it
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and shut it off I wrote up a quick script in Python.
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That'll set the order for me.
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We are starting with the stinky alarm clock.
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All right Let's figure out how to get this thing working.
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So we've got the big old egg thing.
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Plug the adapter into the diffuser, then plug the adapter into this outlet.
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Seems pretty straightforward.
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Putting some stuff in.
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Day one.
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Let's do it.
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Wait.
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I need to put this.
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Bye -bye.
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Okay.
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Let's get to sleep.
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Nope.
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Smells like onions.
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I can't take it out.
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Were you guys just hanging out without me?
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You said you were going to sleep.
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Why do you look so tall?
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You sit in the middle.
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Why?
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This is like a bad Scooby -Doo.
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I want to know how you guys fall asleep.
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I look at the inside of my eyes.
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Shut up.
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Like I'll just like lay there and let sleep take over.
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But if that doesn't work, then I'll listen to like soundscapes, rainy day cafe, but it's the 1970s or something.
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I don't know.
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It's like someone else is in the other room.
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There's someone else in the room.
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Like, but it's normal.
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It's calming.
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Look at the inside of my eyelids and really focus on the darkness.
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You spend all your time trying to see the black.
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How do you look?
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It's closed.
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But I put a pillow on my head.
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The room doesn't exist anymore.
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The pillow exists only.
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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?
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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.
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So I've compiled and will continue to compile all of the things that I find helpful, like sources.
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sleep aids, and other advice that might not make it into this video.
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Luckily, I can still share it with you using a website I made with Hostinger, who sponsored this video.
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When you have an idea, I think it's important to make it as quickly as possible,
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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.
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Luckily, that's easy with Hostinger, an all -in -one website solution.
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With their premium plan, I was able to claim Snorville .com for free
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and got a unique website in seconds by typing my idea into their AI website builder.
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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.
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So get started today at hostinger .com forward slash answer 10 and find everything you need to create a website.
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Now I should follow our own advice and get to sleep.
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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?
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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.
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Anyway, I was absolutely convinced that getting rid of my phone would have, like, changed things.
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And that at least one of the alarm clocks would help me feel better.
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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...
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Ow.
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Generalized anxiety disorder.
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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.
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Bro, I think birds chirping are a jump scare.
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Now, I have noticed two benefits, right?
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First, when I wake up in the middle of the night due to any given sound, I can't use my phone.
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It's annoying, but it probably means that I'm getting more sleep as a whole.
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Two, I have more hours in my day.
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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!
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Those are two great benefits, but it hasn't solved my problem.
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I am still tired, so plan A has failed.
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I need to take a different approach.
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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.
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I look like an inverted pumpkin.
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Anyway, I've looked into culture and society,
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psychology, biology, and it turns out sleep is a little more complex than just closing your eyes for a few hours.
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The quality of your sleep depends on a lot of biological, environmental, and social factors.
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And the quantity of your sleep can be out of your control because of things like school, work, and familial obligations.
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These are all things that I kind of knew from my last round of research,
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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.
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There are like a million and one interdisciplinary things that might be impacting my sleep, and...
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I studied math, guys.
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The only thing I can do is count sheep.
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So I think it's finally time that I ask for some help.
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My name's Vanessa Hill.
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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.
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And they think that they're getting bad sleep or that they're a bad sleeper.
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You should never labor yourself that way.
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Just when you're getting kind of normal sleep.
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Can I be honest with you for a second?
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It was only after she said that that when I realize
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that I have no idea what I'm trying to get out of this.
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Like I assume that if I slept good enough I'd just wake up and be a stock image model.
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But it turns out
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that the result of good sleep is basically just are you awake enough to do the things
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you need to do without being in real risk of falling asleep at any given moment.
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I do that already!
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I thought there was another level to unlock.
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It's like learning
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Santa Claus isn't real.
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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.
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So I want you to imagine that when you wake up, you're at zero.
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You're hypothetically well rested.
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So throughout the course of the day, you build up something that's called sleep pressure.
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It's also sometimes called a sleep drive.
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And it's one of the processes that dictates when you sleep.
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Your sleep pressure increases and increases and increases until you
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You get to this point at night when you have
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so much sleep pressure that you can't stay awake anymore and your body physically needs to sleep.
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This process should work in harmony with your circadian rhythm, which uses your body's internal clock to dictate things like appetite and alertness.
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So ideally when you sleep, you relieve your sleep pressure and wake up feeling alert.
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But these processes can fall out of sync with shift work, jet lag, sleep procrastination, or even blue light.
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Blue light is the reason I've heard for why I shouldn't have my phone at night.
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It's also why I thought putting it away would solve all my problems.
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But it turns out there's nuance.
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What I'm concerned about is what people are doing on their phones.
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In some research, this is referred to as passive media and active media.
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So you can imagine passive media as things that help you relax.
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Active media, you could define more as things that are kind of keeping you hooked.
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So you could be using your phone to de -stress,
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to watch a comforting YouTube video to kind of relax and like get in the mood for sleep.
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If that works for you, then go for it.
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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.
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Like you can just keep working at it and keep trying to get a little bit better, but your best is okay.
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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.
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It was bound to happen because this subject really matters to me and I wanted an answer as quickly as I could.
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But it's a whole field of research and there's so much information
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and I got overwhelmed so I just let my gut decide what to focus on.
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However my gut isn't always right.
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For example, the reason I feel tired all day might not have anything to do with sleep.
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Quite often you can feel tired because you're just not moving your body enough.
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You're not spending enough time in the natural sunlight.
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You're not eating things that are giving you like the right nutrients.
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All of these things can contribute to how you feel and they're all kind of interconnected.
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Even Canada's sleep recommendations is sandwiched in between movement guidelines.
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I just totally ignored it because I thought if I was tired, I had to fix my sleep.
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Wrong.
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So with that lesson learned, I decided to give this experiment one more week with some changes.
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Instead of trying to find one big fix, I focused on small tweaks to my sleep hygiene.
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I kept my phone to listen to podcasts, but I set it to airplane mode to avoid social media.
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I set my alarm on my phone because it turns out every alarm clock sucks.
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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.
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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.
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Plus, it was a chance at some exercise and to catch up on the playlist Melissa curated for our newsletter.
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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.
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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.
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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.
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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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คำศัพท์และข้อสังเกตด้านการพูดสำหรับบทเรียนนี้
บทเรียนฝึกพูดนี้ใช้วิดีโอ “why you are so tired” เป็นสื่อ วิดีโอนี้มี 206 ประโยค และ 2888 คำ สำหรับฝึกพูดตาม ช่วงที่มีเสียงพูดยาว 14:38 ผู้พูดพูดเร็ว ประมาณ 197 คำต่อนาที จึงมีการเชื่อมเสียงและลดเสียงค่อนข้างมาก มีเพียง 81% ของคำที่อยู่ใน 3,000 คำที่ใช้บ่อยที่สุดในภาษาอังกฤษ คำศัพท์จึงค่อนข้างยาก
คำศัพท์สำคัญในวิดีโอนี้
คำที่ควรเรียนรู้ 15 คำจากวิดีโอ พร้อมคำอ่านและความหมาย:
| คำศัพท์ | คำอ่าน | ความหมาย |
|---|---|---|
| asleep คำคุณศัพท์ | /əˈsliːp/ | หลับ |
| solve คำกริยา | /sɒlv/ | แก้, แก้ไข |
| podcast คำนาม | /ˈpɑdˌkæst/ | พอดแคสต์, พอดคาสต์ |
| anxiety คำนาม | /æŋˈzaɪ.əti/ | ความวิตกกังวล |
| suck คำกริยา | /sʌk/ | ดูด |
| remind คำกริยา | /ɹəˈmaɪnd/ | เตือน |
| relax คำกริยา | /ɹɪˈlæks/ | ผ่อนคลาย |
| scientist คำนาม | /ˈsaɪəntəst/ | นักวิทยาศาสตร์ |
| plug คำนาม | /plʌɡ/ | ปลั๊ก, เต้าเสียบ |
| predict คำกริยา | /pɹɪˈdɪkt/ | ทำนาย |
| rhythm คำนาม | /ˈɹɪð.əm/ | จังหวะ |
| pillow คำนาม | /ˈpɪl.oʊ/ [ˈpʰɪɫ.ö̞] | หมอน |
| sunrise คำนาม | /ˈsʌnɹaɪz/ | ตะวันขึ้น, อรุณ |
| ignore คำกริยา | /ɪɡˈnɔː/ | เมิน |
| lesson คำนาม | /ˈlɛs.ən/ | บทเรียน |
กริยาวลีที่คุณจะได้ยิน
| คำศัพท์ | คำอ่าน | ความหมาย |
|---|---|---|
| wake up คำกริยา | /ˌweɪk ˈʌp/ | ตื่น, ตื่นนอน |
| get up คำกริยา | ลุก | |
| pick up คำกริยา | ยก, หยิบ | |
| shut up | /ʃʌt ʌp/ | หุบปาก |
| turn off คำกริยา | ปิด, ดับ |
ประโยคที่ควรฝึกพูดซ้ำ
ประโยคสั้น ๆ ที่สมบูรณ์จากวิดีโอ ซึ่งนำไปใช้ในบทสนทนาประจำวันได้:
- 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?
ไวยากรณ์ในวิดีโอนี้
โครงสร้างที่ผู้พูดใช้บ่อยที่สุด พร้อมคำพูดจริงจากวิดีโอ:
| โครงสร้าง | ในวิดีโอ |
|---|---|
| ประโยคเงื่อนไข if + อนุประโยค, will/would + กริยา — เงื่อนไขและผลลัพธ์ | if that doesn't work, then I'll listen · if I slept good enough I'd just |
| Present perfect have/has + กริยาช่อง 3 — เหตุการณ์ในอดีตที่ยังเกี่ยวข้องกับปัจจุบัน | Have you ever considered · I've been · I've compiled |
| Passive voice be + กริยาช่อง 3 — เน้นสิ่งที่เกิดขึ้น ไม่ใช่ผู้กระทำ | was definitely written · being said · is referred |
| คำแนะนำด้วย “should” should + กริยา — บอกสิ่งที่ควรทำ | should be · should take · should do |
การออกเสียงที่ควรระวัง
ผู้พูดใช้รูปย่อและรูปลดเสียง 85 ครั้ง เช่น I'm, didn't, don't ให้พูดแบบสั้นตามที่ได้ยิน
- เสียง “th”: rhythm /ˈɹɪð.əm/, mathematics /mæθ(.ə)ˈmæt.ɪks/
- เสียง “sh” และ “zh”: expectation /ˌɛk.spɛkˈteɪ.ʃən/, delicious /dɪˈlɪ.ʃəs/, sheep /ˈʃiːp/, recommendation /ˌɹɛkəmɛnˈdeɪʃən/, obligation /ˌɑ.blɪˈɡeɪ.ʃn̩/
- คำยาว — ลงเสียงหนักให้ถูกพยางค์: anxiety /æŋˈzaɪ.əti/, expectation /ˌɛk.spɛkˈteɪ.ʃən/, experiment /ɪkˈspɛɹ.ə.mənt/, biological /ˌbaɪ.əˈlɑ.d͡ʒɪ.kəl/, psychology /saɪˈkɑ.lə.d͡ʒi/
เสียงที่คนไทยมักออกเสียงยาก:
- เสียงท้ายคำ — ออกเสียงให้ครบ ไม่เปลี่ยนเป็นตัวสะกดแบบไทย: solve /sɒlv/, stretch /stɹɛt͡ʃ/, relax /ɹɪˈlæks/, convince /kənˈvɪns/, passive /ˈpæs.ɪv/
- /v/ — ไม่ใช่ /w/ ให้ฟันบนแตะริมฝีปากล่าง: solve /sɒlv/, convince /kənˈvɪns/, passive /ˈpæs.ɪv/, variable [ˈvæɹ.i.ə.bl̩], vague /veɪɡ/
- /z/ — เสียงก้อง ไม่ใช่ /s/: anxiety /æŋˈzaɪ.əti/, sunrise /ˈsʌnɹaɪz/, physically /ˈfɪz.ɪ.kli/, lazy /ˈleɪ̯zi(ː)/, laser /ˈleɪzɚ/
วิธีฝึกกับวิดีโอนี้
- ฟังวิดีโอให้จบหนึ่งรอบโดยยังไม่ต้องพูด แล้วจดคำที่ยังไม่รู้จัก
- เริ่มที่ความเร็ว 0.75× พูดตามทีละประโยค แล้วกลับไปใช้ความเร็วปกติเมื่อเริ่มคล่อง
- อัดเสียงตัวเองแล้วเทียบกับต้นฉบับ โดยสังเกตคำอย่าง asleep, solve, podcast เป็นพิเศษ
เทคนิค Shadowing คืออะไร?
Shadowing เป็นเทคนิคการเรียนรู้ภาษาที่ได้รับการรับรองทางวิทยาศาสตร์ พัฒนาขึ้นสำหรับการฝึกนักแปลมืออาชีพ วิธีการนี้เรียบง่ายแต่ทรงพลัง: คุณฟังเสียงภาษาอังกฤษจากเจ้าของภาษาและพูดตามทันที — เหมือนเงาที่ตามผู้พูดด้วยช่วงเวลาห่าง 1-2 วินาที การวิจัยแสดงว่าเทคนิคนี้ปรับปรุงความแม่นยำในการออกเสียง ทำนองเสียง จังหวะ การเชื่อมเสียง การฟังเข้าใจ และความคล่องแคล่วในการพูดได้อย่างมีนัยสำคัญ