Shadowing Practice: How To Fall Asleep In 2 Minutes - Learn English Speaking with Video
Bir pratik modu seçin
Her mod tam ekran bir pratik odası açar.
98 cümleler
Cümleler çok kısa veya çok uzun ise, ayarlamak için Düzenle'ye tıklayın.
1
If you're anything like me, your night goes something like this.
2
After an exhausting day, you brush your teeth, get into your Zelda themed pajamas, snuggle up in bed, turn the lights off, and then...
3
nothing.
4
No, not the good kind of nothing, the literally 10 seconds ago I felt like I would die if I didn't get into my bed, and now I'm perfectly awake kind of nothing.
5
So, you try to squeeze your eyes tighter, or maybe I'm just not in a comfortable position?
6
Yeah, that'll solve it.
7
But no. The clock ticks, and you become increasingly more aware of every waking second of sleep time
8
that you're losing and how increasingly bad tomorrow will be.
9
If only you could have just slept at school or work.
10
It was so easy then.
11
But now, in the solitude of night, all you have is your deepest, darkest thoughts, and that damn clock that- OH MY GOD IT'S BEEN THREE HOURS?!
12
If this sounds familiar to you, then this video is for you you,
13
because we've compiled some of the best advice and practices to increase your odds of falling asleep in minutes.
14
And while we're going to start off with the stuff you should do before hitting your bed,
15
we also have a technique used by the US Navy to fall asleep in two minutes when you're stuck there lying awake.
16
So let's start with seven things you should do before you sleep.
17
Number one is to sleep in a colder environment.
18
Your thermal environment, especially surrounding your head and body,
19
is perhaps the most under appreciated factor determining not only the ease with which you'll fall asleep tonight, but also your sleep quality.
20
Whether you're overheating because of heavy blankets, pajamas, or just a hot room, it's been shown to decrease slow-wave sleep and REM sleep.
21
Even just to initiate sleep, your body has to drop 2-3 degrees Fahrenheit or 1.5 degrees Celsius.
22
And so being colder actually helps bring your temperature down faster.
23
It might shock you, The recommended temperature is around 65 degrees Fahrenheit or 18.3 degrees Celsius for your room.
24
Going too cold isn't great either, but it doesn't have the same disruptive effects on falling asleep or your sleep quality as a hot room does.
25
Number two is to take a hot shower or bath before bed.
26
You might think being all warm and fuzzy is what makes you sleep, but it's actually kind of the opposite.
27
When you're exposed to hot temperature, the body can't hold onto the heat and sends blood to the surface of your skin, giving you that flushed red appearance.
28
Once you step out of the warmth, the dilated blood vessels radiate out the inner heat to your environment and your core body temperature plummets.
29
This triggers the body and brain to think it's sleepy time.
30
Number three is to put away the clock.
31
Simply having the ability to look at and see the time
32
and find out how much you haven't slept is not helpful and will honestly only stress you out.
33
In fact, time monitoring is strongly linked to stress and waking arousal.
34
4. You should minimize or avoid caffeine and nicotine.
35
Coffee, colas, some tea
36
and even chocolate can take as long as 8 hours to wear out fully and nicotine is a stimulant, so avoid them too late in the day.
37
It's also worth avoiding eating too close to bed.
38
While some studies show avoiding diets that are excessively biased towards carbs will help, it's better to just avoid being too hungry or too full before bed.
39
Number five, exercising and being physically tired can help you fall asleep faster, but working out two to three hours before bed can keep you up longer.
40
So earlier in the day is better.
41
And same goes with naps, actually.
42
They're great, but don't take them after 3pm or it'll be harder to fall asleep at night.
43
Number six is to make sure you're actually relaxing before bed.
44
If you try to sleep and you're wired or on, your brain just won't be ready.
45
A relaxing activity within the hour before bed, like reading, is the perfect ritual to to put you in the right mindset.
46
And finally, number seven is to make sure you're getting sun exposure during the day
47
and minimizing your light exposure during the evening.
48
You've probably been told not to use your screen before bed, which is true,
49
but it's equally as important to get natural sunlight for at least 30 minutes a day if you have problems falling asleep.
50
This helps to condition your body's schedule and trigger tiredness at the right times.
51
So, now that we've set up some conditions for optimizing your experience of falling asleep, you're still awake.
52
In fact, maybe you've already done those things and you're lying in bed right now, desperately looking up how to fall asleep faster on YouTube which led you to this very video.
53
Don't lie.
54
In which case, you have broken rule 7 of not looking at your phone, but I'll forgive you if it was in pure desperation.
55
I mean, I won't complain about the X review.
56
But in all seriousness, if you're laying in bed after all that, there's a technique that the Navy allegedly used that,
57
if practiced, can literally have you falling asleep in two minutes no matter where you are.
58
I say allegedly because the studies are not publicly available, but they claim they were used on fighter pilots who would often make avoidable mistakes as a result of stress
59
and ultimately sleeplessness.
60
In fact, they were designed to allow them to fall asleep even while sitting up,
61
and after six weeks they claim that 96% of the pilots could fall asleep in less than two minutes.
62
It goes like this.
63
First, you need to systematically relax each part of your body.
64
Take a deep breath, close your eyes, and begin to focus on your face.
65
Picture every muscle slowly relaxing.
66
If you need help, squish and squint your face first, and then let it relax.
67
Breathe out as you feel your cheeks, tongue, mouth, and jaw relax.
68
Even imagining your eyes sinking into their sockets.
69
Then slowly make your way down your body, and do the same thing to each muscle group.
70
Tighten and then relax your shoulders, then arms, from forearms to fingers, chest and legs, and finally your feet,
71
all while breathing deeply and focusing on the relaxation.
72
Once you've gone through the whole body, focus on clearing your mind into a meditative state.
73
As thoughts about your day or images pop into your mind, try not to dwell on them and let them pass.
74
Simply thinking through motions can stimulate your muscles to involuntarily contract.
75
Much like meditation, don't let the thoughts consume you.
76
Try to focus on breathing in and out.
77
Or you can visualize yourself in a calming location like on a warm summer's day in a hammock, swaying slowly back and forth.
78
If you can't stop your thoughts, they suggest repeating don't think, don't think, don't think for 10 seconds.
79
It may sound silly or fairly simple, but it's the practice that makes perfect.
80
And anecdotally, online people have found it to work after dedicating time to it.
81
But the key, like most things, is to consistently practice each night.
82
It won't be a simple solution on your first night, but weeks in, you'll be much more likely to fall asleep instantly, assuming you don't have a sleep disorder or other condition.
83
Now, there is one more suggestion that is considered the single most important tip to falling asleep immediately,
84
and if you can't follow any others, follow this.
85
Go to bed and wake up at the same time of day, no matter what.
86
Even the weekends.
87
I know, it sucks, but we're creatures of habit and if you want to be able to fall asleep immediately, getting in a good routine will set up your body to literally work like clockwork.
88
And after all that, if you still can't fall asleep, don't lie awake in bed.
89
Studies show that not falling asleep for an extended period of time causes anxiety and only makes things worse.
90
So just get up and do a relaxing or slightly boring activity until you feel sleepy.
91
Thank you guys for watching.
92
We played around with the animation style a little bit in this video.
93
It's a little longer so let us know in the comments what you thought of it
94
And we're gonna make a playlist of a lot more sleep videos over there
95
because it's a common theme because it's very important Make sure you're subscribed for more and click that bell.
96
Oh, yeah, click the bell.
97
That matters apparently Click the bell if you want to see more of our videos and otherwise we'll see you next time.
98
See you later
Uygulamayı İndir
Akıcı konuşmak için ihtiyacınız olan her şey
AI TelaffuzHer cümleyi puanla
IPA AlıştırmasıHer sesi ustalaştır
Kelime BilgisiKelime bankanızı oluşturun
Kelime OyunuOynarken öğrenin
📺 Aynı Kanal
B22
The Truth About Nuclear Energy
Daily ConversationUniversity StudentsWorking Adults
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
B29
How Is Your Phone Changing You?
Business EnglishDaily ConversationUniversity Students
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
B23
How Much Sleep Do You Actually Need?
Daily ConversationUniversity StudentsWorking Adults
C15
How porn completely changes your brain
Business EnglishUniversity 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
C1277
4 cümleler
Sleep Is Your Superpower - Matt Walker
Daily ConversationUniversity StudentsWorking Adults
C13
66 cümleler
How to sleep better by knowing your chronotype
Daily ConversationUniversity StudentsWorking Adults
C13
121 cümleler
Neuroscientist Explains: Why You're Always Tired (and How to Fix It)
Daily ConversationUniversity StudentsWorking Adults
B23
31 cümleler
How To Wake Up Better
Daily ConversationUniversity StudentsWorking Adults
B22
229 cümleler
🌙Soft night routine tips | calm, feminine habits | regulate your nervous system before sleeping
Daily ConversationUniversity StudentsWorking Adults
B2559
16 cümleler
What If You Never Slept?
Daily ConversationUniversity StudentsWorking Adults
B23
151 cümleler
SLEEP BETTER with these evening snacks 😴
Daily ConversationUniversity StudentsWorking Adults
C13
212 cümleler
Why Do Humans Have to Pretend to Sleep to Fall Asleep?
Daily ConversationUniversity StudentsWorking Adults
B24
98 cümleler
How to Sleep LESS hours and wake up FRESH (Science-Backed)
Daily ConversationUniversity StudentsWorking Adults
B21
75 cümleler
6 Little Habits To Reduce Anxiety
Business EnglishDaily ConversationUniversity Students
Bu dersin kelimeleri ve konuşma notları
Bu C1 seviyesindeki konuşma dersi “How To Fall Asleep In 2 Minutes” videosuna dayanıyor. En çok tekrarlanan kelimeler: asleep, bed, sleep, fall, falling. Bu videoda gölgeleme çalışması için 98 cümle ve 1479 kelime var. Konuşma bölümü 7:49 sürüyor. Konuşmacı hızlı konuşuyor, dakikada yaklaşık 189 kelime; bu yüzden birbirine bağlanan ve zayıflayan sesler duyacaksınız. Kelimelerin %85’i İngilizcede en sık kullanılan 3.000 kelime arasında; geri kalanına başlamadan önce bakmakta fayda var.
Bu videodaki önemli kelimeler
Videodaki en ileri düzey 15 kelime, telaffuzu ve anlamıyla:
| Kelime | Telaffuz | Anlam |
|---|---|---|
| distress isim | /dɪˈstɹɛs/ | bun, kaygı |
| pajamas isim | /pəˈd͡ʒɑ.məz/ | pijama |
| nicotine isim | /ˈnɪkətiːn/ | nikotin |
| minimize fiil | /ˈmɪn.ɪˌmaɪz/ | azaltmak, cüceleştirmek |
| allegedly zarf | /əˈlɛdʒ.ɪd.li/ | iddiaya göre, sözde |
| compile fiil | /kəmˈpaɪl/ | derlemek |
| dilate fiil | /daɪˈleɪt/ | büyültmek |
| disruptive sıfat | /dɪsˈɹʌptɪv/ | rahatsız edici |
| forearm isim | /ˈfɔːˌɹɑːm/ | önkol |
| hammock isim | /ˈhæmək/ | hamak |
| solitude isim | /ˈsɑlɪˌtud/ | yalnızlık |
| stimulant isim | /ˈstɪmjʊlənt/ | uyarıcı |
| tiredness isim | yorgunluk | |
| visualize fiil | /ˈvɪʒuəˌlaɪz/ | tasavvur etmek |
| tighten fiil | /ˈtaɪ.tən/ | sıkmak |
Duyacağınız deyimsel fiiller
| Kelime | Telaffuz | Anlam |
|---|---|---|
| find out fiil | anlamak, ortaya çıkarmak | |
| get up fiil | kalkmak | |
| look up fiil | /ˌlʊk ˈʌp/ | yukarı bakmak |
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 | IT'S BEEN · we've compiled · it's been shown |
| Edilgen yapı be + fiilin üçüncü hâli — kimin yaptığı değil, ne olduğu önemli | been shown · been told · were designed |
Dikkat edilecek telaffuzlar
Konuşmacı you're, don't, can't gibi kısaltılmış biçimleri 49 kez kullanıyor. Bunları duyduğunuz gibi kısa söyleyin.
- “th” sesleri: warmth /wɔɹmθ/, thermal /ˈθɜːməl/
- “sh” ve “zh” sesleri: visualize /ˈvɪʒuəˌlaɪz/, desperation /ˌdɛspəˈɹeɪʃən/, relaxation /rᵻˌlækˈseɪ.ʃən/, initiate /ɪˈnɪʃ.i.eɪt/, flush /ˈflʌʃ/
- Uzun kelimeler — vurguyu doğru yere koyun: allegedly /əˈlɛdʒ.ɪd.li/, anecdotally /ænəkˈdəʊtəli/, excessively /ɪkˈsɛsɪvli/, involuntarily /ɪnˌvɑlənˈtɛɹɪli/, meditative /ˈmɛdɪˌteɪtɪv/
Türkçe konuşanların zorlandığı sesler:
- /w/ — dudaklar yuvarlak, /v/ değil: clockwork /ˈklɑkwɝk/, squint /skwɪnt/, dwell /dwɛl/, sway /ˈsweɪ̯/, warmth /wɔɹmθ/
- Kelime başındaki ünsüz kümesi — araya ünlü eklemeyin: sleepy /ˈsliːpi/, clockwork /ˈklɑkwɝk/, plummet /ˈplʌmət/, snuggle /ˈsnʌ.ɡəl/, squint /skwɪnt/
- /æ/ — “e”den daha açık: anecdotally /ænəkˈdəʊtəli/, hammock /ˈhæmək/, systematically /ˌsɪs.təˈmæt.ɪ.kli/, caffeine /ˈkæfiːn/, relaxation /rᵻˌlækˈseɪ.ʃən/
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; distress, pajamas, nicotine 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.