跟讀練習: How to sleep better by knowing your chronotype - 通過影片學習英語口語

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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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本課的詞彙與口語要點

這節口語課以影片“How to sleep better by knowing your chronotype”為素材。影片中反覆出現的詞有：chronotype, schedule, lion, sleep, bear。這段影片共有 66 個句子、872 個單詞可供跟讀。講話部分時長為 4:22。說話人語速較快，每分鐘約 200 個詞，會出現較多連讀和弱讀。 82% 的單詞屬於英語最常用的 3,000 詞，其餘的詞建議在練習前先學一下。

影片中的重點詞彙

影片中 15 個值得學習的單詞，附發音和釋義：

單詞	發音	釋義
lion 名詞	/ˈlaɪən/	сызы, 獅 /獅
consistent 形容詞	/kənˈsɪs.tənt/	一貫的 /一貫的
quiz 名詞	/kwɪz/	測驗 /測驗, 競猜 /競猜
dolphin 名詞	/ˈdɑlf.ɪn/	海豚, 海豬 /海豬
wolf 名詞	/wʊlf/	лон, мулон
characteristic 名詞	/ˌkæɹ(ə)ktəˈɹɪstɪk/	特性, 特質 /特質
tendency 名詞	/ˈtɛn.dən.si/	趨勢 /趨勢, 傾向 /傾向
owl 名詞	/aʊ(ə)l/	貓頭鷹 /貓頭鷹, 夜貓子 /夜貓子
hormone 名詞	/ˈhoɹmoʊn/	激素, 荷爾蒙 /荷爾蒙
backward 形容詞	/ˈbækwɚd/	逆向
discover 動詞	/dɪˈskʌvə/	發現 /發現, 發覺 /發覺
fitness 名詞	/ˈfɪt.nəs/	健康, 健身
rhythm 名詞	/ˈɹɪð.əm/	節奏 /節奏
toddler 名詞	/ˈtɑdlɚ/	幼兒 /幼兒, 小孩
caffeine 名詞	/ˈkæfiːn/	咖啡因, 咖啡鹼 /咖啡鹼

影片中出現的短語動詞

單詞	發音	釋義
wake up 動詞	/ˌweɪk ˈʌp/	醒, 醒來 /醒來
check out 動詞		退房
come up 動詞		上來 /上來
figure out 動詞		弄清楚
go through 動詞		通過 /通過
make up 動詞	/ˌmeɪk ˈʌp/	組成 /組成
stay up 動詞		熬夜
turn out 動詞		原來 /原來

值得反覆跟讀的句子

影片中簡短而完整的句子，可以直接用在日常對話裡：

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

影片中的語法

說話人最常用的結構，並附上影片中的原話：

結構	影片中的用法
現在完成時 have/has + 過去分詞 — 過去發生但與現在仍有關聯的事	have heard · has ever been called · they've been
定語從句 who / which + 從句 — 補充說明人或事物	people who fall · category, which is · times, which means
被動語態 be + 過去分詞 — 強調發生了什麼，而不是誰做的	been called · is called

需要注意的發音

說話人用了 12 次縮略和弱讀形式，例如 they're, we're, don't。請按聽到的簡短形式來說。

“sh” 和 “zh” 音: inspiration /ˌɪn.spɪˈɹeɪ.ʃən/, socially /ˈsoʊʃəli/, wolfish /ˈwʊlfiʃ/
長單詞——注意重音位置: incredibly /ɪŋˈkɹɛdɪbli/, characteristic /ˌkæɹ(ə)ktəˈɹɪstɪk/, inspiration /ˌɪn.spɪˈɹeɪ.ʃən/, critically /ˈkɹɪt.ɪ.kə.li/, intimacy /ˈɪn.tɪ.mə.si/

中文母語者容易讀錯的音：

/v/ — 不要讀成 /w/，上齒輕觸下唇: discover /dɪˈskʌvə/, extroverted /ˈɛkstɹəˌvəɹtɪd/, introverted /ˈɪn.tɹəˌvɜːɹ.təd/
詞尾子音 — 要讀清楚，後面不要加母音: consistent /kənˈsɪs.tənt/, genetic /d͡ʒəˈnɛt.ɪk/, quiz /kwɪz/, wolf /wʊlf/, characteristic /ˌkæɹ(ə)ktəˈɹɪstɪk/
/r/ 和 /l/ 的區別: incredibly /ɪŋˈkɹɛdɪbli/, critically /ˈkɹɪt.ɪ.kə.li/

如何用這段影片練習

先完整聽一遍影片，不要開口，記下不認識的單詞。
先用 0.75 倍速逐句跟讀，熟練之後再回到正常速度。
錄下自己的聲音並與原聲對比，特別注意 lion, consistent, quiz 這類單詞。

什麼是跟讀法？

跟讀法 (Shadowing) 是一種有科學依據的語言學習技巧，最初開發用於專業口譯員的培訓，並由多語言者Alexander Arguelles博士普及。這個方法簡單而強大：您在聽英語母語原聲的同時立即大聲重複——就像是一個延遲1-2秒緊跟說話者的影子。與被動聽力或語法練習不同，跟讀法強迫您的大腦和口腔肌肉同時處理並模模擬實的講話模式。研究表明它能顯著提高發音準確性，語調，節奏，連讀，聽力理解和口語流利度——使其成為雅思口語備考和真實英語交流最有效的方法之一。

影子跟讀法: 閱讀完整分步指南 →

跟讀練習: How to sleep better by knowing your chronotype - 通過影片學習英語口語

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