Shadowing Practice: How Much Sleep Do You Actually Need? - Learn English Speaking with Video
Ders oluşturuluyor...
1
Tired? We all know the feeling; irritable, groggy and exceptionally lazy. Chances are you didn't sleep enough last night, or the past few nights. But what exactly is "enough sleep?" And more importantly, can you ever "catch up" on it?
2
While the very function of sleep is still debated by scientists, we do know that it's necessary to function efficiently and productively. After all, we spend 24 years of our lifetime sleeping, it had better be important. Researchers have tested how much is required each night by assigning groups of people to four, five, and eight hours of sleep over extended periods of time. After 14 days, those with eight hours of sleep exhibited few attention lapses of cognitive issues; however, those with six or four hours of sleep showed a steady decline. In fact, after only two weeks, the six hour group showed a similar reaction time to a person with a blood alcohol concentration of 0.1%, which is considered legally drunk. The four hour sleepers suffered even more, occasionally falling asleep during their cognitive tests. In both groups, brain function decreased day by day, almost linearly with no sign of leveling off.
3
Scientists have dubbed this cumulative effect as sleep debt. So can we recover from it?
4
After a night or two of little sleep, studies show that the body and brain can fully recover with a few nights of good sleep. However, with long term sleep deprivation on the scale of weeks to months, the recovery of cognitive function is much slower, requiring many more nights of quality sleep. On the timescale of months to years, it is unknown whether brain function can be fully repaired, or if it causes permanent damage. Paradoxically, with chronic sleep deprivation, your sleepiness or how tired you feel does eventually level off, meaning that you become less and less aware of your objective impairment over time.
5
So how long should you sleep? Most studies tend to show that seven to eight hours of sleep is the average ideal for humans. Apart from the cognitive issues, individuals who consistently sleep less than seven hours a night have an increased risk of heart disease, obesity and diabetes, not to mention a 12% higher risk of death. On the flip side, studies have shown that while sleeping more than eight hours does not impair brain function, it also carries an increased risk of heart disease, obesity and diabetes, and a 30% increased risk of mortality!
6
So too much sleep may also be a bad thing.
7
But variation most certainly exists, and our genetics play a large role. In fact, individuals genuinely unaffected by only six hours of sleep were found to have a mutation of a specific gene. When scientists genetically engineered mice to express this gene, they were able to stay awake for an extra 1.2 hours than normal mice. It turns out these short sleepers have more biologically intense sleep sessions than the average person.
8
Ultimately, while it's important to know the ideal average of seven to eight hours exists, let your body and brain help you figure out its own needs. After all, no one shoe size fits all. If you want to know how to get better quality sleep each night in order to conquer the hurdles of sleep deprivation, we have some tips and research for you over on ASAPThought.
9
You can find a link in the description below to that video.
10
Thanks to Audible.com for giving you a free audio book of your choice at audible.com/asap.
11
Audible is the leading provider of audio books with over 150,000 downloadable titles across all types of literature. We recommend the 'A Song of Ice and Fire' series, which the Game of Thrones TV show is based off of. It's kept us up through the nights and caused a lot of lost sleep! You can download this audio book or another of your choice for free at audible.com/asap. And with a subscription you can get one free book a month, so you can read the whole series! Special thanks to Audible for making these videos possible.
12
And subscribe for more weekly science videos!
📺 Aynı Kanal
B28
How Is Your Phone Changing You?
Business EnglishDaily ConversationUniversity Students
C12
The Truth About Nuclear Energy
IELTS PrepTOEFL PrepUniversity Students
C121
Is Binge Watching Bad For You?
Daily ConversationUniversity StudentsWorking Adults
C17
Your Brain on Drugs: Marijuana
IELTS PrepTOEFL PrepUniversity Students
B22
What If The World Went Vegetarian?
Business EnglishDaily ConversationUniversity Students
B24
The Best Way To Stop Overeating
Daily ConversationUniversity StudentsWorking Adults
B23
How To Improve Your Memory RIGHT NOW!
Business EnglishUniversity StudentsWorking Adults
C1100
It's way different than you think
IELTS PrepTOEFL PrepUniversity Students
B25
Why You're Always Tired (and how to fix it)
Business EnglishDaily ConversationUniversity Students
B12
The Periodic Table Song (2018 Update!) | SCIENCE SONGS
Daily ConversationHigh School StudentsUniversity Students
B222
Does Being Cold Make You Sick?
Daily ConversationUniversity StudentsWorking Adults
B28
Your Life Now Vs. In The Past
IELTS PrepTOEFL PrepUniversity Students
C138
5 Crazy Ways Social Media Is Changing Your Brain Right Now
Daily ConversationUniversity StudentsWorking Adults
C113
Your Brain On MDMA
IELTS PrepTOEFL PrepUniversity Students
C15
How porn completely changes your brain
Business EnglishUniversity StudentsWorking Adults
C112
How To Fall Asleep In 2 Minutes
Daily ConversationUniversity StudentsWorking Adults
C15
The illusion that broken the internet
IELTS PrepTOEFL PrepUniversity Students
B2What Does Your PEE Say About You?
Daily ConversationUniversity StudentsWorking Adults
C1How to trick your brain to fall asleep instantly
Daily ConversationUniversity StudentsWorking Adults
✨ Video Öner
C11
52 cümleler
What happens to your brain when you’re dreaming
Daily ConversationUniversity StudentsWorking Adults
B22
9 cümleler
How to fall asleep
Daily ConversationUniversity StudentsWorking Adults
B26
45 cümleler
RE3 Unit 6A
Business EnglishDaily ConversationUniversity Students
B21
116 cümleler
Why Sleep Is So Important - and What We’re Getting Wrong
Daily ConversationUniversity StudentsWorking Adults
B26
183 cümleler
Why Babies NEED to Sleep Next to You (Science Explained)
Daily ConversationUniversity StudentsWorking Adults
B21
9 cümleler
Andrew Huberman on Eliminate Brain Fog
Daily ConversationUniversity StudentsWorking Adults
B21
81 cümleler
This Is Why Rest Isn’t Working Anymore
Daily ConversationUniversity StudentsWorking Adults
B22
131 cümleler
improving your sleep is easier than you think
Daily ConversationUniversity StudentsWorking Adults
![[B2] The Importance of Sleep | English Listening & Speaking Practice](https://img.youtube.com/vi/XFkbrlg4glw/mqdefault.jpg)
B243
52 cümleler
[B2] The Importance of Sleep | English Listening & Speaking Practice
Daily ConversationUniversity StudentsWorking Adults
B24
54 cümleler
The FASTEST Way to Study Anything
Business EnglishDaily ConversationHigh School Students
Bu dersin kelimeleri ve konuşma notları
Bu videoda gölgeleme çalışması için 12 cümle ve 689 kelime var. Konuşma bölümü 3:23 sürüyor. Konuşmacı hızlı konuşuyor, dakikada yaklaşık 204 kelime; bu yüzden birbirine bağlanan ve zayıflayan sesler duyacaksınız. Kelimelerin %82’i İngilizcede en sık kullanılan 3.000 kelime arasında; geri kalanına başlamadan önce bakmakta fayda var.
Bu videodaki önemli kelimeler
Videodan öğrenmeye değer 15 kelime, telaffuzu ve anlamıyla:
| Kelime | Telaffuz | Anlam |
|---|---|---|
| audio sıfat | /ˈɔ.di.oʊ/ | ses |
| scientist isim | /ˈsaɪəntəst/ | âlim, âlime |
| gene isim | /d͡ʒiːn/ | gen |
| mouse isim | /maʊs/ | fare, sıçan |
| diabetes isim | /ˌdaɪəˈbiːtiːz/ | diyabet, şeker hastalığı |
| obesity isim | /ə(ʊ)ˈbiːsɪti/ | obezite |
| suffer fiil | /ˈsʌfɚ/ | çekmek, acı çekmek |
| repair fiil | /ˈɹiːpɛɚ/ | onarmak, tamir etmek |
| lifetime isim | /ˈlaɪf.taɪm/ | ömür, yaşam |
| occasionally zarf | /əˈkeɪʒənəli/ | ara sıra |
| objective isim | /ɒbˈd͡ʒɛk.tɪv/ | nesne, obje |
| extend fiil | /ɛkˈstɛnd/ | genişletmek |
| steady sıfat | /ˈstɪdi/ | sabit |
| concentration isim | /ˌkɑn.sənˈtɹeɪ.ʃən/ | konsantrasyon, motivasyon |
| consistently zarf | /kənˈsɪstəntli/ | devamlı, aralıksız |
Duyacağınız deyimsel fiiller
| Kelime | Anlam |
|---|---|
| figure out fiil | açığa çıkarmak |
Bu videodaki dil bilgisi
Konuşmacının en çok kullandığı yapılar, videodaki sözcüklerin aynısıyla:
| Yapı | Videoda |
|---|---|
| Present perfect have/has + fiilin üçüncü hâli — geçmişte olan ama şimdi de önemli olan bir eylem | have tested · have dubbed · have shown |
| Edilgen yapı be + fiilin üçüncü hâli — kimin yaptığı değil, ne olduğu önemli | is still debated · were found · is based |
Dikkat edilecek telaffuzlar
- “sh” ve “zh” sesleri: occasionally /əˈkeɪʒənəli/, concentration /ˌkɑn.sənˈtɹeɪ.ʃən/, shoe /ˈʃu/, variation /ˌvɛəɹiˈeɪʃn̩/, subscription /səbˈskɹɪpʃən/
- Uzun kelimeler — vurguyu doğru yere koyun: obesity /ə(ʊ)ˈbiːsɪti/, occasionally /əˈkeɪʒənəli/, concentration /ˌkɑn.sənˈtɹeɪ.ʃən/, consistently /kənˈsɪstəntli/, genuinely /ˈd͡ʒɛn.ju.ɪn.li/
Bu videoyla nasıl çalışılır
- Videonun tamamını konuşmadan bir kez dinleyin ve bilmediğiniz kelimeleri not edin.
- 0,75× hızla başlayın, cümle cümle tekrar edin ve kolaylaşınca normal hıza dönün.
- Kendinizi kaydedin ve orijinaliyle karşılaştırın; audio, scientist, gene gibi kelimelere özellikle dikkat edin.
Gölgeleme Tekniği Nedir?
Gölgeleme, başlangıçta profesyonel tercüman eğitimi için geliştirilen ve çok dilli Dr. Alexander Arguelles tarafından popüler hale getirilen, bilim destekli bir dil öğrenme tekniğidir. Yöntem basit ama güçlüdür: ana dili İngilizce olan bir sesi dinler ve hemen yüksek sesle tekrar edersiniz — konuşmacıyı 1-2 saniye gecikmeyle takip eden bir gölge gibi. Pasif dinleme veya dilbilgisi alıştırmalarının aksine, gölgeleme beyninizi ve ağız kaslarınızı gerçek konuşma kalıplarını eşzamanlı olarak işlemeye ve yeniden üretmeye zorlar. Araştırmalar, telaffuz doğruluğu, tonlama, ritim, bağlı konuşma, dinleme anlama ve konuşma akıcılığını önemli ölçüde geliştirdiğini göstermektedir — bu da onu IELTS Konuşma hazırlığı ve gerçek dünya İngilizce iletişimi için en etkili yöntemlerden biri yapar.