跟讀練習: How to wake up feeling refreshed » 3 essentials - 通過影片學習英語口語
選擇練習模式
每種模式都會開啟全屏練習室。
95 句
如果句子過短或過長，請點選 Edit 進行調整。
1
Hello, my name is Izzy.
2
I'm a medical student at Cambridge University, currently on a gap year, learning Mandarin and also working with a health tech startup.
3
Waking up feeling tired is something that almost all of us experience from time to time.
4
In this video I'm going to share with you three things
5
that help me wake up feeling refreshed and full of energy every day.
6
If you'd like to skip ahead, these three things are light, water and mindfulness.
7
Ever since I was old enough to be in charge of my own sleeping habits, I have been a night owl.
8
I was that stereotypical teenager who would stay up late and then wake up at noon if I were given the choice.
9
This means that mornings have always been a bit of a struggle for me.
10
You know that feeling when your alarm goes off
11
but your bed feels so comfortable and amazing and so warm
12
and the last thing you want to do is step out of your bed.
13
Then I would often end up repeatedly hitting snooze and
14
when I finally did negotiate myself out of bed I would feel groggy and just awful.
15
As a medical student I have had to get used to waking up much much earlier than my natural preference.
16
Here are three things that have been genuinely invaluable to helping me wake up earlier still feeling refreshed and alert.
17
Firstly my light alarm.
18
Light is key to setting our body clock and can also help us to wake up more gently than a sound alarm.
19
Back when I was still using sound alarms on my phone
20
I would often find myself being rudely awakened and then just immediately hitting snooze, as my body didn't have time to adjust to being awake.
21
Ever since using light alarms, I only ever use sound alarms as a backup option.
22
For example, if I have an exam the next day, then I'll always set an extra alarm just in case my first one doesn't go off.
23
I used to use the Lumi body clock starter, but then I upgraded to the Philips Somnio wake-up light,
24
which I've been using daily for the last two years and absolutely love and rely on.
25
There are four things I really like about the Somnio.
26
Firstly the light alarms simulated sunrise can go quite bright
27
and definitely wakes me up in the morning without need for any sound alarm at all.
28
You can also set how rapidly you want the Sun to rise
29
and also how bright
30
and you can even use it as a lamp at any time by just turning on the lamp option like so.
31
Oops, I just realised it's been out of shot.
32
There's lots of options for gentle sound effects such as birdsong or rain.
33
Along with working as an alarm, it can also provide a simulated sunset,
34
which is where it gradually dims down over time, down to nothing.
35
And often I'll put this on in the background
36
while I'm just listening to an audiobook or doing a meditation just before bed so that's a really nice way to relax.
37
And finally I think it's quite aesthetic.
38
I quite enjoy this sort of space-age doughnut shaped light and yeah so that's why I love the Philips Somnio.
39
Having a light alarm helps me to take control of my own circadian rhythm, my own body clock, but a free option which anyone can access is sunlight.
40
So obviously this is a bit limited by
41
daytime and nighttime but if you wake up in the morning
42
and first thing you open your curtains
43
and let in a lot of bright light that will do a similar trick in terms of setting your body clock.
44
My second favorite thing in the mornings to help me feel alert and refreshed is actually water.
45
Around two years ago I decided to start a habit of
46
drinking at least a cup of water every single morning as soon as I woke up.
47
In Atomic Habits, which is a really good book by the way I highly recommend you check it out,
48
James Clear talks about how environment can be a very powerful driver of habit formation and maintenance.
49
So every night before bed, I refill my trusty water bottle with 500 millilitres of freshly filtered water and I just pop it by my bedside.
50
And this means
51
that as soon as I wake up from my light alarm I can just casually reach over
52
and very easily down 500ml of pretty tasty filtered water first thing in the morning.
53
And I found this really helps me to stay alert, hydrated and wake up in the morning.
54
And also it means that I don't get
55
so many headaches in the day
56
because I feel like I start of the day already with 500ml of water
57
so I'd highly recommend trying out drinking water first thing in the morning.
58
The water bottle I use is a basic one from Amazon, it's pretty old now as I've used it for two years,
59
which is the two years I've had this habit for and it's called the Iron 8 Leak Proof.
60
The reason why I like this one in particular so much is
61
because it has a small hole in the top of it just here
62
and this means that it has a very smooth flow of water
63
and without any of that annoying glugging that you get with bottles
64
that don't have that small hole in the top to let the air in.
65
Thirdly is my Zafu, or my meditation cushion.
66
This is a buckwheat filled meditation cushion in colour zen black of course
67
and I have popped this in the corner of my room just next to my bookshelf
68
and whenever I see it it reminds me to meditate every morning and night.
69
I've been meditating for around two years by now and it's honestly become something I enjoy so much.
70
I think that feeling of calm and a peaceful quality of mind is just irreplaceable
71
and I would highly recommend it if you haven't tried it before.
72
Building mindfulness into my routine, including yoga and meditation, really helps me to wake up feeling fresh in three ways.
73
Firstly, it gives me something to actively look forward to in the morning.
74
This means that when I wake up early, I know the first activities I'm going to be doing are self-care activities
75
that I actively enjoy and will help me to have a great day ahead.
76
And this makes it so much easier to convince myself to get out of bed and feel excited for the day.
77
Secondly meditation also helps me fall asleep faster at night by learning how to calm my mind
78
and slow down racing thoughts this means that even after a packed day
79
when I go to bed and I do my meditation before bed I can slow down those busy thoughts.
80
Thirdly it also gives me a nighttime routine to look forward to and help me wind down before going to bed.
81
As a reformed night owl I can very easily stay up past my bedtime
82
and just do absolute nonsense into I don't know the very early hours of the morning
83
but by having a nighttime routine
84
that I actually look forward to including things like meditation I can more easily convince myself
85
or tempt myself into thinking oh
86
if I go to bed now then I get to do my evening routine
87
and I quite like my evening routine why don't I go bed now.
88
After a busy day of course meditation also helps to cultivate a peaceful quality of mind which is perfect for falling asleep.
89
So those are three things that really help me to wake up feeling fresh every day.
90
So light, water and mindfulness.
91
I really hope these tips have been interesting or helpful in some way.
92
Let me know in the comments whether you've tried any of these and if they worked for you.
93
Thank you so much for watching if you've made it this far.
94
If you enjoyed this video then please do check out some of my other ones they'll be around similar topics, on how to live a healthier and happier life and I'll see you soon.
95
Thank you.
同頻道
B23
👀 What it truly takes to create that life you want 😮💨
Daily ConversationWorking Adults
C11
Doctor Explains: How to Train Your Brain to Crave Doing Hard Things
Daily ConversationUniversity StudentsWorking Adults
C14
Be Better than AI: 8 Highest Value Skills to Learn Now
Daily ConversationUniversity StudentsWorking Adults
B23
You Have 50,000 Hours: How to Romanticise Life After 5pm
Daily ConversationWorking Adults
B218
5 hobbies that everyone needs
British AccentBusiness EnglishDaily ConversationUniversity Students
B28
📣 I call this: The Alysa Liu Method ⛸️
British AccentBusiness EnglishUniversity StudentsWorking Adults
B22
How to Learn a British Accent *Fast* (Modern RP)
British AccentBusiness EnglishUniversity StudentsWorking Adults
C122
Hobbies: Your Best Defense Against Brain Rot
British AccentBusiness EnglishUniversity StudentsWorking Adults
B27
How to Journal Like the Top 1% in 2026
British AccentBusiness EnglishUniversity StudentsWorking Adults
B212
Doctor Explains: How to train your brain to be so focused it feels WEIRD to scroll
British AccentDaily ConversationWorking Adults
B28
I Escaped Burnout By Unlearning These 3 Toxic Beliefs
British AccentBusiness EnglishDaily ConversationUniversity Students
B24
8 Game-Changing Habits of Top 1% Women
British AccentBusiness EnglishUniversity StudentsWorking Adults
B27
These 8 Books Changed My Life (and they might just change yours too)
British AccentBusiness EnglishUniversity StudentsWorking Adults
C13
how to be so magnetic it feels *illegal*
British AccentBusiness EnglishUniversity StudentsWorking Adults
B223
9 Study Techniques that got me through Cambridge Medical School *science-backed*
British AccentBusiness EnglishUniversity StudentsWorking Adults
B218
How to Get Rich (without the ick)
British AccentBusiness EnglishDaily ConversationUniversity Students
B214
How to Choose a Life Path You Won’t Regret
British AccentBusiness EnglishUniversity StudentsWorking Adults
C244
Life is too short to be scrolling 860 hours a year
British AccentBusiness EnglishUniversity StudentsWorking Adults
C17
How to Build Self-Worth So Strong It Feels Illegal
British AccentBusiness EnglishUniversity StudentsWorking Adults
C110
How to Not Waste Your Life (before it's too late)
British AccentBusiness EnglishUniversity StudentsWorking Adults
FOR YOU
推薦影片
B21
215 句
8 Simple Hacks to Improve Your Health
British AccentDaily ConversationUniversity StudentsWorking Adults
B14
53 句
Wake Up to Your Beautiful Life ☀️ 7 Min Morning Intention & Gratitude
American AccentBusiness EnglishDaily ConversationUniversity Students
B110
292 句
Why Are You Always Tired? | Daily English Speaking Conversations for Beginners (A2-B1)
Daily ConversationUniversity StudentsWorking Adults
B12
12 句
Waking up early can help you "think clearly." #wakeupearly #wakeup
Daily ConversationWorking Adults
B23
38 句
My INSANELY Productive Morning Routine
British AccentBusiness EnglishDaily ConversationUniversity Students
B25
119 句
INTERMEDIATE ENGLISH STORY 😴 Sleepless Nights 💤 B2 | Level 4 - 5 | BRITISH ENGLISH WTIH SUBTITLES
British AccentDaily ConversationUniversity StudentsWorking Adults
B14
8 句
This Simple Morning Trick Changes Everything 💧 | Learn English #MorningRoutine #SuccessHabits
Business EnglishDaily ConversationUniversity Students
B11
122 句
6 habits that make you feel amazing 🥰
American AccentBusiness EnglishDaily ConversationUniversity Students
B23
31 句
How To Wake Up Better
Daily ConversationUniversity StudentsWorking Adults
B13
27 句
How I Go to Bed Without My Phone
Daily ConversationUniversity StudentsWorking Adults
B11
129 句
A Good Night's Sleep | World Health Day | practice English with Spotlight
Daily ConversationUniversity StudentsWorking Adults
本課的詞彙與口語要點
這節 B1 級別的口語課以影片“How to wake up feeling refreshed » 3 essentials”為素材。 影片中反覆出現的詞有：alarm, wake, bed, meditation, feeling。 這段影片共有 95 個句子、1394 個單詞可供跟讀。 講話部分時長為 7:59。 說話人語速自然，每分鐘約 175 個詞，接近日常對話。 只有 81% 的單詞屬於英語最常用的 3,000 詞，詞彙難度較高。
影片中的重點詞彙
影片中最難的 15 個單詞，附發音和釋義：
| 單詞 | 發音 | 釋義 |
|---|---|---|
| alarm 名詞 | /əˈlɑɹm/ | 警報 /警報 |
| meditation 名詞 | /mɛdɪˈteɪʃn̩/ | 沉思 |
| habit 名詞 | /ˈhæb.ɪt/ | 習慣 /習慣 |
| mindfulness 名詞 | /ˈmaɪn(d)fʊlnəs/ | 正念 |
| nighttime 名詞 | /ˈnaɪtˌtaɪm/ | 夜裡 /夜裡, 夜間 /夜間 |
| refresh 動詞 | /ɹɪˈfɹɛʃ/ | 提神 |
| firstly 副詞 | /ˈfɜɹstli/ | 第一, 首先 |
| meditate 動詞 | /ˈmɛ.dɪˌteɪt/ | 沉思, 冥想 |
| simulate 動詞 | /ˈsɪm.jə.lət/ | 模擬 |
| snooze 動詞 | /snuz/ | 打盹 |
| thirdly 副詞 | /ˈθɚdli/ | 三來 /三來, 第三 |
| cushion 名詞 | /ˈkʊʃən/ | 墊子 /墊子, 軟墊 /軟墊 |
| lamp 名詞 | /ˈlæ̝mp/ | 燈 /燈, 電燈 /電燈 |
| convince 動詞 | /kənˈvɪns/ | 說服 /說服 |
| filter 名詞 | /ˈfɪltɚ/ | 過濾器 /過濾器, 濾過器 /濾過器 |
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 |
| look forward to 動詞 | 期待, 嚮往 | |
| slow down 動詞 | 減速 /減速, 放慢 | |
| stay up 動詞 | 熬夜 | |
| check out 動詞 | 退房 | |
| end up 動詞 | 到達 | |
| try out 動詞 | 試用 /試用 |
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 |
|---|---|
| 現在完成進行時 have/has been + -ing — 以前開始、現在仍在繼續的動作 | I've been using · I've been meditating |
| 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 been · have always been · have had |
| 定語從句 who / which + 從句 — 補充說明人或事物 | Habits, which is · mind which is |
| 比較級 -er than / more … than — 比較兩個事物 | earlier than · more gently than |
需要注意的發音
說話人用了 23 次縮略和弱讀形式，例如 don't, I'm, I've。請按聽到的簡短形式來說。
- “th” 音: thirdly /ˈθɚdli/, aesthetic /ɛsˈθɛ.tɪk/, rhythm /ˈɹɪð.əm/
- “sh” 和 “zh” 音: meditation /mɛdɪˈteɪʃn̩/, refresh /ɹɪˈfɹɛʃ/, cushion /ˈkʊʃən/, bookshelf /ˈbʊkˌʃɛlf/, freshly /ˈfɹɛʃli/
- 長單詞——注意重音位置: audiobook /ˈɔdi.oʊbʊk/, circadian /sɚˈkeɪ.di.ən/, irreplaceable /ˌɪə.ɹəˈpleɪ.sə.bəl/, stereotypical /ˌstɛɹ.iː.əˈtɪp.ɪ.kəl/, invaluable /ɪnˈvælju(ə)bl̩/
中文母語者容易讀錯的音：
- /v/ — 不要讀成 /w/，上齒輕觸下唇: actively /ˈæktɪvli/, convince /kənˈvɪns/, cultivate /ˈkʌltɪveɪt/, invaluable /ɪnˈvælju(ə)bl̩/
- 詞尾子音 — 要讀清楚，後面不要加母音: habit /ˈhæb.ɪt/, mindfulness /ˈmaɪn(d)fʊlnəs/, refresh /ɹɪˈfɹɛʃ/, meditate /ˈmɛ.dɪˌteɪt/, simulate /ˈsɪm.jə.lət/
- /r/ 和 /l/ 的區別: alarm /əˈlɑɹm/, firstly /ˈfɜɹstli/, irreplaceable /ˌɪə.ɹəˈpleɪ.sə.bəl/, refill /ˈɹiː.fɪl/, rudely /ˈɹuːdli/
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 alarm, meditation, habit 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。