Luyện nói tiếng Anh bằng Shadowing qua video: Doctor Explains: How I Fixed My Terrible Sleep (with science)
Chọn chế độ luyện tập
Mỗi chế độ mở một phòng luyện tập toàn màn hình.
348 câu
Nếu các câu quá ngắn hoặc quá dài, hãy bấm Edit để chỉnh sửa.
1
Usain Bolt, who is the fastest man on the planet, sleeps for 10 hours a night.
Usain Bolt, người đàn ông nhanh nhất trên hành tinh, ngủ 10 giờ mỗi đêm.
2
So does Eileen Gu, a triple
3
Olympic champion who recently graduated from Stanford.
4
Meanwhile, so many of us are out here running on pure caffeine and vibes, whether that's sacrificing sleep just to get more work done,
5
or mindlessly scrolling late into the night.
6
But with a few evidence -based simple shifts in sleeping techniques, all of us can sleep a little bit more like a baby every single night.
7
If you're new here, my name's Izzy.
8
I'm a mum, Cambridge -trained doctor, and the founder of Dream 21,
9
which is a science -backed challenge community for ambitious women who want to create a life that they love in every dimension.
10
At varying points in my life, I've had my sleep go through ups and downs.
11
During my time working full -time as a doctor in London, I was doing night shifts and long on -call hours.
12
While I was studying medicine at Cambridge University in exam season and dissertation deadlines, I would often squeeze my sleep to study for longer hours.
13
During my third trimester of pregnancy, I had horrible insomnia where I could only sleep for maybe about three
14
or four hours per night before I was woken up by basically how big my belly was
15
and all the hormonal changes that were going on at that stage in pregnancy.
16
And then during postpartum, as a new mum, breastfeeding through the night, waking up every few hours,
17
I essentially realised that the way that I was sleeping was not supporting the life that I wanted to live.
18
I realised that the mental load of running multiple businesses, running the household, caring for a little human being,
19
and often working late into the night with a lot of stress and overthinking, meant that my sleep was too short and too fragmented,
20
leading me to feel a little bit like a zombie during the daytime and kind of start to dread my life.
21
So I decided it was time for a new era, an era of a good night's sleep.
22
I dove into the literature and evidence around good quality sleep and basically created my own sleep training program.
23
And it turns out that this works really, really well.
24
So in this video, I'll be taking you through the three key elements of engineering great sleep
25
that you can hopefully always be ready to feel your best.
26
And at the end I'll also share how you can put all of this stuff into practice with me
27
and a community of supportive women this November.
28
As a guide to this video I've made a completely free sleep reset checklist with every action point we cover
29
and you can find the link in my description.
30
Without further ado let's dive in.
31
The first key pillar of the tripod of great sleep is environment.
32
You could do everything else right and still be sabotaged by your bedroom.
33
The bedroom environment should be like a cave
34
which means it should be dark cool
35
and quiet in one of the biggest studies have ever been
36
conducted on sleep a group of researchers collected data across almost
37
4 million nights of sleep from over 34 000 people
38
and they found
39
that the optimal temperature range for good quality sleep is between 16 to 19 degrees celsius
40
and they found that nearly 70 of people are actually sleeping in a room
41
that is higher than this range and the researchers found
42
that people had lower sleep efficiency they had a shorter total sleep duration
43
and they also took longer to even fall asleep at night.
44
And the science behind this is that our body's core temperature naturally needs to drop at night, signaling to our brain that it's time to sleep.
45
As you can imagine, in nature, outdoor temperatures naturally rise and fall along with the rise and setting of the sun.
46
And so a cool bedroom environment can help support this wind down process and maintain the right environment for that sleep.
47
This probably sounds cold for quite a lot of people so
48
if your thermostat is currently set to 20 degrees
49
or above maybe just try
50
and reduce the temperature by just one degree each night for a couple of days
51
and find the temperature that works best for you
52
but generally speaking the cooler you can go the better the second thing is keeping your room dark
53
and this means avoiding any electronic lights blinking at night
54
and fully ensuring that the windows are properly blacked out melatonin is the body's natural sleep hormone.
55
It basically makes us sleepy and is released when it's time to go to bed to let us know, okay, it's time to sleep now.
56
And melatonin is also sometimes referred to as the darkness hormone because it's actually suppressed by light.
57
So if there's light coming into your eyes, especially in the blue range of the spectrum,
58
so blue light, that really strongly suppresses the release of melatonin.
59
And additionally, light coming into the room even in the night
60
or in the early morning can actually cause awakenings
61
that you're not even aware of
62
because it starts to signal to your brain oh it's time to wake up
63
and so there are a couple of things
64
that i like to do here firstly is blackout curtains make sure they are truly blackout
65
if you get your phone torch
66
and you just shine them through your curtains it should be pretty much fully black and
67
if you don't have blackout curtains they are such a worthy investment you can even just get a blackout sheet
68
that you hang up behind your existing curtains
69
if you don't want to change them
70
and make sure they block all the way to the edges
71
of any window spaces the second thing is cover any bright electronic lights with a piece of paper or tape.
72
I actually like to use black duct tape.
73
So this is things like air conditioning lights, which for some reason they make either green or blue, which is a very inconvenient color,
74
or any other lights from different chargers or maybe air purifiers that you might have in your room.
75
And secondly, as a backup, it's always worth it to invest in a great eye mask.
76
And the third property of sleeping in a cave -like environment is quiet.
77
And this is particularly important for helping you to stay asleep through the night.
78
Throughout the night we go through multiple sleep cycles where we go through varying levels of light,
79
deep and REM sleep, also known as rapid eye movement sleep.
80
Each cycle of sleep takes roughly 90 to 120 minutes, so about one and a half to two hours.
81
And if you happen to be in a phase of lighter sleep, even small noises here and there can much more easily wake you up.
82
And so these steps here are to firstly soundproof any doors
83
or walls or windows where possible and turn off any sources of like irregular noise.
84
The second thing is actually sometimes white noise can be helpful here
85
because it helps to buffer any other sudden noises so that they don't wake you up as much.
86
And this is because there's a background level of white noise
87
so then any other noise that's overlaid over it isn't quite as startling.
88
And the third thing is get some great earplugs.
89
Again, a non -negotiable for travelling.
90
I personally love and swear by the 3M Classic earplugs.
91
These ones just block out the sound so well for me personally.
92
Try a few brands for you though and see what works best.
93
It's also so important to invest in comfortable and breathable bedding.
94
The difference between mattresses and pillows can be genuinely astounding.
95
This is a worthy investment because you will literally spend one third of your life sleeping in your bed.
96
And so you may as well spend a bit of money to make that time actually a lot better invested.
97
And so this is an area where I genuinely just invested in the nicest mattress that we could find.
98
And often people complain about mattresses that are too hard or uncomfortable. But equally, it's important to be aware of mattresses that might be too soft
99
because these might not actually provide the support for the posture and the spine alignment that you need.
100
And so actually can lead to things like back pain or poor posture.
101
And essentially the goal is you want to have a mattress
102
and pillows that help to keep your spine and neck aligned in a neutral position.
103
And that looks a little bit different for each person.
104
One thing I also like to do is remove some of the stuffing from my pillows because I think sometimes the pillows,
105
when they come just in the packaging, they can be really, really thick and almost push your neck forwards.
106
Honestly, experiment with removing some of the stuffing if needed
107
or trying out different mattress and pillow combinations to see what works best for you.
108
And another important thing about the bedding is using breathable fabrics.
109
And this means generally natural fibers, things like cotton, linen, and silk.
110
Synthetic fabrics like polyester or nylon are less breathable
111
and can often trap moisture and actually make it more difficult for your body to naturally regulate its temperature overnight.
112
So that's your environment and your room sorted.
113
But you might set up the perfect environment
114
and still walk into it at 1am with your brain going at 100 miles an hour and not be able to sleep.
115
And so here are the essential pieces of a science -backed sleep routine.
116
Optimizing for sleep doesn't start at or even just before your bedtime.
117
It actually starts right in the morning and extends throughout your whole day.
118
So this is my exact sleep training program that I did for myself to build out a sleep routine that really works.
119
The first thing is I set two repeating alarms that go off at the same time every single day.
120
One is for waking up and one is for winding down
121
which is one hour before my target bedtime and
122
so what you want to do here is basically decide okay
123
what time do you want to wake up every day therefore
124
what time do you need to actually sleep in order to give yourself a long enough sleep opportunity window
125
and then set your alarm when you wake up
126
and then set your wind down alarm for one hour before
127
you actually need to hit the sack to give yourself the opportunity to have a great night's rest.
128
There's a part of our brains called the suprachiasmatic nucleus
129
and this mediates something called the circadian rhythm which is basically the rhythm
130
that we have around the 24 hour clock around a day
131
and this includes our sleep -wake cycle and other hormones
132
that rise and fall over the course of a day
133
and the key thing here which is consistent in both babies toddlers
134
and adults is that our circadian rhythms value consistency consistency is the name of the game
135
when it comes to helping babies to learn how to sleep well
136
and it's the same for adults believe it or not
137
so a couple of things here
138
when setting your alarms
139
i usually like to make my sleep opportunity window about 30 minutes longer at least than my usual sleep need
140
because sometimes I will take a little bit extra time to go to sleep, sometimes I might be a bit extra tired
141
so I want to give my body
142
and my brain the chance to rest as much as it needs
143
and often I actually end up waking up before my wake -up alarm because of this.
144
And the second golden rule is do not move your alarms later on the weekends.
145
We want this to be every day, we want to be giving that consistency to our circadian rhythms.
146
Once you've set your alarms the next key step is to design your one hour evening bedtime routine.
147
And so this is about designing a wind down routine
148
that will help you to go from a sympathetic nervous system state where you're energized,
149
you're active, you're thinking about things to downregulate your nervous system into a more parasympathetic rest
150
and digest mode where you can relax,
151
unwind, let go of any stress or thoughts from the day and start to just connect into the moment right now.
152
A couple of ideas are maybe doing a meditation, some breath work, maybe some reading.
153
I've been loving reading books before bed.
154
This has been a staple of my evening routine for literally years now.
155
I also like to do a journal brain dump where I do a little bit of journaling before I sleep, close any loops in my mind,
156
and then I know that if there's any to -dos that are buzzing around in my head,
157
I can just write them down and I'll pick it up in the morning again.
158
And honestly, I actually keep my journal actually next to my bed
159
because sometimes if I wake up in the night with business dreams, strategizing about what to do or problem solving around hiring then i will actually
160
not be able to sleep unless i write it down
161
but as soon as i've written it down i can close
162
that loop and the izzy of tomorrow can pick up this loop
163
but i'm going to close it now
164
and my most important productive task right now is to rest deeply other things
165
that can also help are a warm shower or a candle lit bath
166
or maybe even some sauna a group of researchers from the university of texas found
167
that if one or two hours before bedtime you have a warm bath
168
which they in their research paper called a water -based passive body heating actually helps our body
169
so drop our core temperature to sleep well at night.
170
The third thing to design in your routine is your first 20 minutes.
171
The way that we wake up actually has a big impact on the rest of our day.
172
Early studies on the impact of things like a jolting alarm clock on blood pressure have actually found
173
that people who are forced awake with like a really like
174
startling alarm clock actually have a morning blood pressure surge that was 74 % greater than those who woke up naturally.
175
And I think even beyond the studies, just in yourself, you can probably immediately recognise that waking up naturally
176
or more gently is a much softer way to land into your day and you feel a lot clearer,
177
you feel a lot calmer than if you wake up to that blaring beep beep beep beep beep beep kind of sound.
178
For me one thing
179
that I have really loved using for probably the last 10 years nearly is a sunlight alarm
180
and so the one that I literally still use to this day is a Philips Somnio
181
which was a gift from my mum
182
while I was a medical student at Cambridge University
183
and I used to wake up to this in the morning every day
184
and the way
185
that this works is instead of using sound to wake
186
you up it uses light kind of referencing the idea of wanting to be sleeping in a cave
187
which is cool dark and quiet if we start to remove the darkness
188
and make it brighter in the morning actually our bodies are naturally engineered to take
189
that as a cue to start waking up another thing with
190
designing your boot up routine is no phone for the first 20 minutes of the day
191
if you open your phone
192
and often i know some of us might sometimes immediately go
193
on social media to check out what's been going on we're
194
being suddenly immersed in a whole world of hyper stimulating content
195
that's designed to trigger the dopamine centers in our brain and get us hooked and interested in things.
196
A recommendation instead is to start with the 5x5 morning routine.
197
Only after your 5x5 then you can reach for your phone and these 5s are 5 deep breaths.
198
So I like to wake up and take a couple of deep breaths in bed before getting actually out of bed.
199
The next one is 500 mils of water.
200
I keep a bottle of water next to my bed.
201
I refill every day and I drink the whole right after waking up.
202
Then there's 50 SPF and get bright light.
203
Protecting our skin is so important and so I will do my skincare and then immediately get bright light exposure.
204
I will go outside onto the terrace or go for a little walk outside
205
or just open the window and look at the bright lights outside.
206
And then it's five minutes of movement and five minutes of mindfulness, which is either meditation or journaling.
207
Out of all these things in my morning routine, there's one single keystone habit which is the most important part and that's meditation.
208
There is genuinely no other habit that has changed my life quite as much as meditation.
209
And so these days, basically, as soon as I wake up,
210
I hop onto my meditation cushion and then I open up the Waking Up app for a daily guided meditation.
211
Waking Up are very kindly sponsoring today's video,
212
which is honestly mind -blowing to me because I think I've been using them for about five years now.
213
And it's genuinely my favourite meditation app.
214
It's honestly one of the only meditation apps
215
that I've felt has the depth and the connection to the transcendental goal of meditation.
216
And it's actually a whole different perspective, a whole different understanding of reality.
217
And one thing on Waking Up that I haven't seen on other apps is more of the philosophy side of things.
218
Talks and seminars, ideas, theory behind meditation and behind understanding our minds more deeply.
219
Recently, beyond Sam Harris's meditations, I've been really enjoying Oliver Berkman's sessions around time management and productivity,
220
but in a more philosophical angle of what it means to be mortal,
221
what it means to live a life well lived and spend your time well.
222
And for anyone who's tried meditation before and thought, oh, I'm terrible at this, I can't stay focused.
223
There isn't actually a way to be terrible at meditation.
224
Something that Sam Harris, who's the founder, often says in his meditations is that you can simply begin again.
225
You can actually just choose to start again right now.
226
So if you'd like to try meditation
227
and would like to have a free 14 day trial of waking up check out the link in my description down below.
228
I really hope you try it and that it changes your life as much as it's changed mine.
229
The next important thing to do is to prime yourself for good rest
230
and this means physical exercise in the day whether that's walking or gym, yoga, swimming, going for a run.
231
Staying physically active is such an important way of keeping our bodies
232
and minds balanced and getting our bodies into a state where they're actually ready to rest well.
233
The next thing is to try to finish all your evening meals and dinner three hours before you actually sleep.
234
Researchers from the University of Sydney found that
235
if you eat in the three hours before you go to bed
236
that actually means that you're about 61 % more likely to wake up in the night than
237
if you.. ate earlier in the day.
238
The next thing is no caffeine after lunchtime.
239
Caffeine actually has a very long half -life.
240
The half -life of caffeine means
241
that it stays in the body many many hours after you consume it
242
and so I have a hard cut off of no caffeine after lunchtime.
243
I can have it in the morning if I want
244
but honestly even then I try to go caffeine free most days
245
or just have a tea which has a lot less caffeine than coffee for example.
246
Next I have a rule of either no alcohol
247
or very minimal alcohol and if I do drink I make sure
248
that it's ideally earlier in the day so either the late afternoon or in the early evening.
249
So by the time that I actually hit the sack and sleep, it's mostly out of my system.
250
And the next actually somewhat new rule that I have for myself is no work for two hours before bedtime.
251
And this has been huge for reducing my stress streams
252
because I used to have this thing where I'd be working until late
253
and then I would notice that my brain would be very active at night
254
and I would often jolt awake at night thinking about problems in the business
255
or trying to like problem solve around work things.
256
And so instead now I dedicate the evenings to family time
257
or personal time as part of my sleep training routine for myself.
258
And one thing in particular which I stumbled upon somewhat accidentally
259
which is actually very evidence -based with multiple meta -analyses is foot massages.
260
Multiple studies have found that if you have regular foot massages this actually significantly increases the quality of your sleep.
261
And so this is something that I personally have started incorporating into my week.
262
I will go for a foot massage at least once a week
263
and it's also something that you can quite easily do at home.
264
Either you can ask your partner, you can exchange foot massages at home, you can even do it yourself and I've done
265
that too where I will soak my feet in a little bowl of warm water
266
or in the bath in some warm water for about five minutes
267
and then just gently like press on my own feet and release any tension and stress that way.
268
And so those are the key parts of an evidence -based sleep routine
269
but you might be wondering by now how to actually make all these tips stick.
270
Watching videos on YouTube it can be easy to just consume them passively
271
but not actually take action on things habits
272
and systems like this can be difficult to put in place especially
273
if you're working on it on your own and
274
so that's exactly why i created dream 21
275
which is a challenge community for ambitious women who want to create a life
276
that they love in every dimension without feeling overwhelmed without feeling
277
burned out without feeling like they're falling behind instead focusing on creating a balanced dream life
278
that we genuinely love every single month we work through a themed guided evidence -backed 21 day challenge together
279
and actually november's theme is rest and
280
so there'll be live calls guided meditations from me
281
and a science back to blueprint to help you to actually reach your goals in terms of rest
282
and to be able to rest as deeply as you want to be able to support creating
283
that dream life of yours so
284
if you'd like to join us whether for this coming challenge
285
or the ones after
286
that i put the link in my description down below the final pillar of this tripod of sleep is mindset
287
and this one is sometimes the most difficult to get right
288
but also the most important i've had this experience maybe you can relate of lying in bed, unable to get back to sleep,
289
hopelessly awake, just doing some mental maths on how many hours I have left before I need to wake up.
290
Which, as you can imagine, isn't a brilliant sleep strategy for feeling relaxed and calm.
291
The fact of the matter is you can't force yourself to sleep.
292
You can only create the conditions and then let go
293
and trust that your body and mind will know what to do
294
and know how to help you to rest as long as you've created the structure and conditions.
295
And what I discovered is
296
that a lot of us are actually holding on to unhelpful beliefs about sleep
297
and after we've sorted all the environment and routine
298
that just leaves us with our mindset as the biggest bottleneck and last hurdle.
299
After giving birth to our baby understandably my routine was all over the place.
300
I was breastfeeding through the night waking up every couple of hours
301
but doing this for several months did something to my brain
302
and my sleep where I started to really stress out
303
if I felt like I wasn't getting a good night's sleep
304
and I realized that this stress all originated from a single belief
305
which was I need to have a good night's sleep in order to feel good and perform the next day.
306
And this led me to come across something called CBTI, which is cognitive behavioral therapy for insomnia.
307
And this is a whole field of basically therapy
308
that helps you to reframe these unhelpful beliefs around sleep to create more healthy ones where actually
309
it helps you to feel better and also probably helps you to sleep
310
because it helps you to relax and let go of the stress.
311
A couple of the key mindset shifts
312
that I've really enjoyed are going from I need perfect sleep to function to instead
313
I can still have a good day after imperfect sleep and
314
so instead of thinking oh
315
I only got four hours of sleep today is definitely ruined the shift is actually my body is resilient
316
and I can choose to have a good day today I may feel tired
317
and so I can listen to my body as needed another thing I've noticed is
318
that I have an aura ring and I also have an apple watch
319
which I wear to sleep
320
and sometimes actually looking at my sleep score became unhelpful rather
321
than helpful where I'd start stressing about oh the number was low
322
that means I must be doomed to have a bad day
323
but then when I backed up a bit I was like wait hang on why do I think
324
that because actually before I looked at the number I was actually feeling all right it wasn't too bad.
325
I was like, okay, wake up, new day, feeling pretty good.
326
And then I saw the number and I'm like, oh, I must be feeling bad.
327
And so despite still using these wearables,
328
I've started to take these scores with a big pinch of salt where the goal isn't to have perfect scores
329
or perfect routines or total control.
330
Instead, the goal is actually just giving yourself a better chance at things and letting go of sleep as another productivity metric.
331
Because by giving us another number to worry about, this can inadvertently feed into a vicious cycle of stressing about our sleep
332
and then actually this making it harder for us to relax and actually sleep.
333
And so what's one way that you can lighten the load around sleep, lighten the pressure that you put on yourself to have good sleep?
334
And so the challenge is in holding this knowledge
335
that sleep is important with also the approach of I can still choose to have a great day even with imperfect sleep.
336
At the end of every video I like to invite you to choose two action points from the video
337
that you're actually going to make happen this week.
338
And importantly write down what you are deciding to commit to.
339
Maybe send it to a friend, write it in the comments below or write it on a post -it note
340
that you can stick somewhere that you'll actually see.
341
And most importantly let yourself take that small step this week.
342
If you enjoyed this video I think
343
you might like this one over here where I talk about how to stop brain rotting from using our phones
344
and social media too much and instead properly start living again with our dopamine systems balanced and in check.
345
Until next time take care of yourself and remember that the journey is the destination.
346
Since you've made it this far hit subscribe so you don't miss my next video.
347
I'll see you in the next one or maybe see you in my challenge community.
348
Bye!
Tải Ứng Dụng
Mọi thứ bạn cần để nói trôi chảy
Chấm điểm AIChấm từng câu nói
Luyện IPAThành thạo mọi âm
Từ vựngMở rộng vốn từ
Game Từ vựngHọc qua chơi
Cùng kênh
B2Creating more than you consume will change your life.
Daily ConversationWorking Adults
C120
Be Better than AI: 8 Highest Value Skills to Learn Now
Daily ConversationUniversity StudentsWorking Adults
B220
5 hobbies that everyone needs
British AccentBusiness EnglishDaily ConversationUniversity Students
B24
👀 What it truly takes to create that life you want 😮💨
Daily ConversationWorking Adults
B28
📣 I call this: The Alysa Liu Method ⛸️
British AccentBusiness EnglishUniversity StudentsWorking Adults
B25
You Have 50,000 Hours: How to Romanticise Life After 5pm
Daily ConversationWorking Adults
B21
How I learned Mandarin Chinese in 6 months *self-taught at home*
Daily ConversationUniversity StudentsWorking Adults
C11
Doctor Explains: How to Train Your Brain to Crave Doing Hard Things
Daily ConversationUniversity StudentsWorking Adults
B27
How to Journal Like the Top 1% in 2026
British AccentBusiness EnglishUniversity StudentsWorking Adults
B28
I Escaped Burnout By Unlearning These 3 Toxic Beliefs
British AccentBusiness EnglishDaily ConversationUniversity Students
B27
These 8 Books Changed My Life (and they might just change yours too)
British AccentBusiness EnglishUniversity StudentsWorking Adults
B22
How to Learn a British Accent *Fast* (Modern RP)
British AccentBusiness EnglishUniversity StudentsWorking Adults
B213
Doctor Explains: How to train your brain to be so focused it feels WEIRD to scroll
British AccentDaily ConversationWorking Adults
B24
8 Game-Changing Habits of Top 1% Women
British AccentBusiness EnglishUniversity StudentsWorking Adults
B12
How to wake up feeling refreshed » 3 essentials
British AccentDaily ConversationUniversity StudentsWorking Adults
B224
9 Study Techniques that got me through Cambridge Medical School *science-backed*
British AccentBusiness EnglishUniversity StudentsWorking Adults
C122
Hobbies: Your Best Defense Against Brain Rot
British AccentBusiness EnglishUniversity StudentsWorking Adults
C14
how to be so magnetic it feels *illegal*
British AccentBusiness EnglishUniversity StudentsWorking Adults
B215
How to Choose a Life Path You Won’t Regret
British AccentBusiness EnglishUniversity StudentsWorking Adults
B220
How to Get Rich (without the ick)
British AccentBusiness EnglishDaily ConversationUniversity Students
FOR YOU
Video gợi ý
B21
81 câu
This Is Why Rest Isn’t Working Anymore
Daily ConversationUniversity StudentsWorking Adults
C15
66 câu
How to sleep better by knowing your chronotype
Daily ConversationUniversity StudentsWorking Adults
B26
183 câu
Why Babies NEED to Sleep Next to You (Science Explained)
Daily ConversationUniversity StudentsWorking Adults
B28
228 câu
7 Habits of Top 1% Women
British AccentBusiness EnglishDaily ConversationUniversity Students
B23
140 câu
I woke up at 5am for 30 days
American AccentBusiness EnglishDaily ConversationUniversity Students
B23
151 câu
SLEEP BETTER with these evening snacks 😴
Daily ConversationUniversity StudentsWorking Adults
C14
87 câu
A Lawyer Couldn't Sleep For 9 Days. This Is What Happened To Her Colon.
Daily ConversationUniversity StudentsWorking Adults
B2335
35 câu
SEtalk: Sleep Is Not a Waste of Time
American AccentIELTS PrepUniversity StudentsWorking Adults
C11
274 câu
A 4-Step System to Process Information with Extreme Clarity
Daily ConversationUniversity StudentsWorking Adults
C1182 câu
Every Sleep Disorder & Their Effects Explained
Daily ConversationUniversity StudentsWorking Adults
B22
119 câu
Why you’re always tired (+ food fixes!) 🍜
Business EnglishDaily ConversationUniversity Students
B21
123 câu
The honest truth about screens at bedtime (it’s not what you think)
Daily ConversationWorking Adults
Từ vựng và ghi chú luyện nói cho bài học này
Bài luyện nói này dựa trên video “Doctor Explains: How I Fixed My Terrible Sleep”. Video này có 348 câu và 4745 từ để luyện shadowing. Phần lời nói dài 21:16. Người nói nói nhanh, khoảng 223 từ mỗi phút, nên sẽ có nhiều chỗ nối âm và nuốt âm. 83% số từ nằm trong 3.000 từ tiếng Anh thông dụng nhất; phần còn lại nên xem trước khi luyện.
Từ vựng quan trọng trong video
15 từ đáng học trong video, kèm phiên âm và nghĩa:
| Từ | Phiên âm | Nghĩa |
|---|---|---|
| alarm danh từ | /əˈlɑɹm/ | sự báo động |
| caffeine danh từ | /ˈkæfiːn/ | cafêin, cà phê tinh |
| mattress danh từ | /ˈmætɹɪs/ | nệm |
| pillow danh từ | /ˈpɪl.oʊ/ [ˈpʰɪɫ.ö̞] | gối |
| bedtime danh từ | /ˈbɛdtaɪm/ | giờ đi ngủ |
| rhythm danh từ | /ˈɹɪð.əm/ | nhịp điệu |
| massage danh từ | /məˈsɑ(d)ʒ/ | sự xoa bóp, sự đấm bóp |
| researcher danh từ | /ˈɹiˌsɝ.t͡ʃɚ/ | nhà nghiên cứu |
| curtain danh từ | /ˈkɜɹt(ə)n/ | màn cửa, màn |
| blackout danh từ | /ˈblæk.aʊt/ | cúp điện, mất điện |
| bedroom danh từ | /ˈbɛdˌɹum/ | phòng ngủ, buồng ngủ |
| bath danh từ | /bɑːθ/ | bồn tắm |
| habit danh từ | /ˈhæb.ɪt/ | thói quen |
| cave danh từ | /keɪv/ | hang, động |
| awake động từ | /əˈweɪk/ | thức dậy, dậy lên |
Cụm động từ bạn sẽ nghe
| Từ | Phiên âm | Nghĩa |
|---|---|---|
| wake up động từ | /ˌweɪk ˈʌp/ | thức dậy, dậy lên |
| check out động từ | tính tiền, trả phòng | |
| back up động từ | lùi | |
| hang up động từ | cúp máy | |
| open up động từ | mở | |
| pick up động từ | nhặt, lượm | |
| turn off động từ | tắt | |
| write down động từ | viết ra, ghi xuống |
Ngữ pháp trong video
Những cấu trúc người nói dùng nhiều nhất, kèm đúng cụm từ trong video:
| Cấu trúc | Trong video |
|---|---|
| Thì hiện tại hoàn thành tiếp diễn have/has been + -ing — việc bắt đầu từ trước và vẫn đang tiếp tục | I've been loving · what's been going · I've been using |
| “Used to” used to + động từ — thói quen hoặc tình trạng trong quá khứ nay không còn | used to wake · used to have |
| Thì hiện tại hoàn thành have/has + quá khứ phân từ — việc đã xảy ra nhưng còn liên quan đến hiện tại | I've had · I've made · have ever been |
| Câu bị động be + quá khứ phân từ — nhấn vào việc xảy ra, không phải người làm | was woken · be sabotaged · is currently set |
Phát âm cần chú ý
Người nói dùng 55 dạng rút gọn, ví dụ I've, you're, don't. Hãy nói theo dạng ngắn đúng như bạn nghe.
- Âm “th”: rhythm /ˈɹɪð.əm/, bath /bɑːθ/, worthy /ˈwɝ.ði/, thick /θɪk/, synthetic /sɪnˈθɛtɪk/
- Âm “sh” và “zh”: meditation /mɛdɪˈteɪʃn̩/, massage /məˈsɑ(d)ʒ/, essentially /ɪˈsɛnʃəli/, dimension /daɪˈmɛn.ʃən/, ambitious /æmˈbɪʃ.əs/
- Từ dài — đặt trọng âm cho đúng: naturally /ˈnæt͡ʃ.(ə.)ɹə.li/, genuinely /ˈd͡ʒɛn.ju.ɪn.li/, consistency /kənˈsɪs.tən.si/, essentially /ɪˈsɛnʃəli/, productivity /ˌpɹɒdʌkˈtɪvəti/
Những âm người Việt thường gặp khó:
- Cụm phụ âm cuối — đọc đủ từng âm, đừng nuốt âm cuối: alarm /əˈlɑɹm/, invest /ɪnˈvɛst/, relax /ɹɪˈlæks/, massage /məˈsɑ(d)ʒ/, solve /sɒlv/
- Âm /tʃ/, /dʒ/ và /ʒ/ — tiếng Việt không có, đừng đọc thành “ch” hay “gi”: naturally /ˈnæt͡ʃ.(ə.)ɹə.li/, genuinely /ˈd͡ʒɛn.ju.ɪn.li/, massage /məˈsɑ(d)ʒ/, researcher /ˈɹiˌsɝ.t͡ʃɚ/, gently /ˈd͡ʒɛntli/
- Âm /æ/ — mở miệng rộng hơn âm “e”: caffeine /ˈkæfiːn/, naturally /ˈnæt͡ʃ.(ə.)ɹə.li/, mattress /ˈmætɹɪs/, relax /ɹɪˈlæks/, blackout /ˈblæk.aʊt/
Cách luyện với video này
- Nghe hết video một lần, chưa cần nói, và ghi lại những từ bạn chưa biết.
- Bắt đầu ở tốc độ 0,75×, nói đuổi từng câu, rồi quay lại tốc độ bình thường khi đã quen.
- Ghi âm giọng mình rồi so với bản gốc, chú ý các từ như alarm, caffeine, mattress.
Phương Pháp Shadowing Là Gì?
Shadowing là kỹ thuật học ngôn ngữ có cơ sở khoa học, ban đầu được phát triển cho chương trình đào tạo phiên dịch viên chuyên nghiệp và được phổ biến rộng rãi bởi nhà đa ngôn ngữ học Dr. Alexander Arguelles. Nguyên lý cốt lõi đơn giản nhưng cực kỳ hiệu quả: bạn nghe tiếng Anh của người bản xứ và lặp lại to ngay lập tức — như một "cái bóng" (shadow) đuổi theo người nói với độ trễ chỉ 1–2 giây. Khác với luyện ngữ pháp hay học từ vựng bị động, Shadowing buộc não bộ và cơ miệng phải đồng thời xử lý và tái tạo ngôn ngữ thực tế. Các nghiên cứu khoa học xác nhận phương pháp này cải thiện đáng kể phát âm, ngữ điệu, nhịp điệu, nối âm, kỹ năng nghe và độ lưu loát khi nói — đặc biệt hiệu quả cho người luyện IELTS Speaking và muốn giao tiếp tiếng Anh tự nhiên như người bản ngữ.