Shadowing Practice: How to sleep better by knowing your chronotype - Learn English Speaking with Video

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Hey everyone, Dr. Michael Bruce, the sleep doctor here.

I figured out since I wrote a book about chronotypes, I might as well explain to you exactly what they are.

A chronotype is your genetic predetermined sleep schedule.

Many people have heard of this concept, but not actually heard the term chronotype.

What we're talking about here is if anybody out there has ever been called an early bird or a night owl.

So why would this be important?

If you understand what your chronotype is, then you know what your hormone schedule is,

which becomes critically important for any and all activities that you do throughout the day.

As an example, it turns out there's a perfect time of day to do just about everything based on your chronotype.

And yes, I'm talking about everything from intimacy, to drinking a cup of coffee, to even working out.

You can do all of them better if you know your chronotype.

What are the four chronotypes?

First, we have lions.

They replace early birds.

These are the folks that make a list every single day and go from step one to step two to step three.

High energy people, very interested in exercise and fitness, and again, early risers.

Unfortunately, socially, they don't do so well.

I mean, let's be honest, dinner and a movie is kind of out for a lion because they've been up since 5 .30 in the morning.

So pros and cons in either direction.

Next come the bears.

That represents the people in between the early birds and the night owls.

Believe it or not, they make up almost 55 % of the population.

Honestly, I wish I was a bear.

The nine to five work schedule works perfect for a bear.

A lot of my bears have a tendency to be the people that get the work done.

Sometimes they're extroverted, sometimes they're introverted.

They're always fun to be around and usually a great friend.

Next are the night owls, and I call them wolves.

I personally am a night owl, hardly ever go to bed before 11 .30 or 12, and that's very characteristic of wolfish characteristics.

One of the things we know about people who fall into this category is these have a tendency to be my creatives,

my artists, my actors, my authors, people of that nature.

I mean, let's be honest, when you meet somebody who's really creative and you say, when did you get your inspiration?

They usually say two o 'clock in the morning.

The final category, which is the new category, which I discovered is called the dolphin.

Dolphins actually represent people with very erratic genetic sleep schedules.

So these people actually come to me oftentimes, and that's really who I wrote the book for,

with a schedule where they look like a lion wanting to wake up early and meet the day,

but unfortunately they get such poor sleep at night, it's incredibly, incredibly difficult.

Now, you might be saying, okay, well, I've listened to what you said, Dr. Bruce, but how do I know what my personal chronotype is?

You can learn your chronotype by visiting thesleepdoctor .com and take my chronotype quiz.

Now, another question people say is, well, once I took the quiz, I learned I was a lion.

Can I change my chronotype?

Well, to be honest with you, no, it's genetic.

However, there's something out there called chronolongevity, which I think is pretty interesting.

Believe it or not, we all go through all of the different chronotypes.

So when we're an itty -bitty baby, we're a lion, waking up early and going to bed early.

Once the children hit that toddler through middle school phase,

you're a bear going to bed and waking up right around the time that the sun comes up.

Then what happens?

You go into adolescence, and then you become a wolf.

I mean, remember when you were 14, 15 years old, all you wanted to do was stay up late and sleep late.

When you hit about 20, 22 years old, your body sets for about 30 to 40 years, And then something else happens.

You actually start to go backwards.

You ever notice how your grandparents want to eat dinner at 4 .30 in the afternoon?

That's because their phase is moving backwards because of that change in melatonin.

So actually, you actually get a second chance to be a lion if you ever wanted to be.

Now, what if I just don't feel like I fit inside one chronotype?

This is something that's pretty common, and we oftentimes think these people are the dolphin or the insomnia chronotype.

But if you want to get a better sense for your chronotype, try following a consistent schedule for two weeks, then retake the quiz.

What do I mean by consistent schedule?

I want you eating at the right times, which means stopping food by about two hours before bed, avoiding caffeine after 2 p .m.,

and following a consistent wake -up schedule.

The thing that affects your circadian rhythm the most turns out to be the hormone melatonin.

To learn more about melatonin and whether it's right for you, check out our video.

This is Dr. Michael Bruce, the sleep doctor, wishing you...

Sweet dream.

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Bu dersin kelimeleri ve konuşma notları

Bu konuşma dersi “How to sleep better by knowing your chronotype” videosuna dayanıyor. En çok tekrarlanan kelimeler: chronotype, schedule, lion, sleep, bear. Bu videoda gölgeleme çalışması için 66 cümle ve 872 kelime var. Konuşma bölümü 4:22 sürüyor. Konuşmacı hızlı konuşuyor, dakikada yaklaşık 200 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
lion isim	/ˈlaɪən/	aslan, arslan
quiz isim	/kwɪz/	bilgi yarışması
dolphin isim	/ˈdɑlf.ɪn/	yunus, delfin
wolf isim	/wʊlf/	kurt, börü
tendency isim	/ˈtɛn.dən.si/	eğilim, tandans
owl isim	/aʊ(ə)l/	baykuş
backward sıfat	/ˈbækwɚd/	geri
inspiration isim	/ˌɪn.spɪˈɹeɪ.ʃən/	ilham
discover fiil	/dɪˈskʌvə/	keşfetmek
folk isim	/foʊk/	halk, ulus
rhythm isim	/ˈɹɪð.əm/	ritim, ritm
caffeine isim	/ˈkæfiːn/	kafein
intimacy isim	/ˈɪn.tɪ.mə.si/	yakınlık
melatonin isim	/ˌmɛləˈtəʊnɪn/	melatonin
adolescence isim	/ˌædəˈlɛsəns/	ergenlik, ilk gençlik

Duyacağınız deyimsel fiiller

Kelime	Telaffuz	Anlam
wake up fiil	/ˌweɪk ˈʌp/	uyanmak
check out fiil		gözden geçirmek
figure out fiil		açığa çıkarmak

Tekrar etmeye değer cümleler

Videodan, günlük konuşmada yeniden kullanabileceğiniz kısa ve tam cümleler:

Bruce, but how do I know what my personal chronotype is?
Can I change my chronotype?
What do I mean by consistent schedule?

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 heard · has ever been called · they've been
İlgi cümlecikleri who / which + cümle — bir kişi ya da şey hakkında ek bilgi	people who fall · category, which is · times, which means
Edilgen yapı be + fiilin üçüncü hâli — kimin yaptığı değil, ne olduğu önemli	been called · is called

Dikkat edilecek telaffuzlar

Konuşmacı they're, we're, don't gibi kısaltılmış biçimleri 12 kez kullanıyor. Bunları duyduğunuz gibi kısa söyleyin.

“sh” ve “zh” sesleri: inspiration /ˌɪn.spɪˈɹeɪ.ʃən/, socially /ˈsoʊʃəli/, wolfish /ˈwʊlfiʃ/
Uzun kelimeler — vurguyu doğru yere koyun: incredibly /ɪŋˈkɹɛdɪbli/, characteristic /ˌkæɹ(ə)ktəˈɹɪstɪk/, inspiration /ˌɪn.spɪˈɹeɪ.ʃən/, critically /ˈkɹɪt.ɪ.kə.li/, intimacy /ˈɪn.tɪ.mə.si/

Türkçe konuşanların zorlandığı sesler:

/w/ — dudaklar yuvarlak, /v/ değil: quiz /kwɪz/, wolf /wʊlf/, backward /ˈbækwɚd/, wolfish /ˈwʊlfiʃ/
Kelime başındaki ünsüz kümesi — araya ünlü eklemeyin: quiz /kwɪz/, clock /klɑk/, critically /ˈkɹɪt.ɪ.kə.li/, grandparent /ˈɡɹæn(d)pɛəɹənt/, predetermine /ˌpɹiːdɪˈtɝ.mɪn/
/æ/ — “e”den daha açık: characteristic /ˌkæɹ(ə)ktəˈɹɪstɪk/, backward /ˈbækwɚd/, caffeine /ˈkæfiːn/, adolescence /ˌædəˈlɛsəns/, erratic /ɪˈɹætɪk/

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; lion, quiz, dolphin 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.

Shadowing tekniği: adım adım eksiksiz rehberi okuyun →

Shadowing Practice: How to sleep better by knowing your chronotype - Learn English Speaking with Video

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