跟讀練習: Shift Work, Sleep Deprivation, and Health - 通過影片學習英語口語

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In the modern world, it is often seen as admirable to get as little sleep as possible in order to be the most productive.

As scientists look more closely at this issue, they are finding that sleep deprivation can contribute to a wide variety of health problems.

Some people's jobs require working outside the typical workday hours.

These include late night, overnight, and early morning shifts.

These workers are everywhere from

that cab you took at 3 a .m to the truck

driver bringing your overnight package to the paramedics on call ready for an emergency.

And as we move increasingly towards a 24 -hour society, there are more people working these atypical hours known as shift work

And chances are, they're sleep -deprived.

When social constraints are not an issue, sleep is biologically controlled by two major systems.

Process C, the circadian system, and Process S, the homeostatic sleep drive.

Process C is synchronized to the environment and provides wake -promoting signals at approximately the same time each day.

Process S increases your tendency to sleep the longer you've been awake.

They work together to make sure you're attentive or sleepy at the right time each day and night.

If you're new to the study of circadian rhythms in sleep, check out this video to learn more.

Shift workers often have trouble sleeping because their work schedule does not line up with their internal clock.

They have to work when cues from their body are telling them to sleep

and try to sleep when their body is expecting to be awake.

This difficulty in adjusting daily timing can be further compounded by rotating schedules or, for people on permanent night shift, flipping activity patterns on days off.

The difficulty of adapting to these complex schedules leads to shift workers not being able to sleep

when they have the opportunity and being sleepy when they need to work.

This maladjustment increases the possibility of accidents in the workplace, reinforces circadian misalignment and chronic sleep deprivation, and eventually leads to adverse health outcomes.

Sleep is essential to many processes in the body.

We spoke with Dr. Celine Vetter, an assistant professor from the University of Colorado Boulder, about the connection between shift work, circadian misalignment, sleep, and health.

Please forgive the audio quality.

Dr. Vetter generously met with us in the middle of the Center for Circadian Biology conference at UC San Diego,

and the recording conditions were not ideal.

So shift work does a lot of things to our bodies

and so if you want to think about how shift work disrupts physiology

and behavior and thereby can affect health you want to think about different axes

so you can think about on the one hand shift work disrupts your social life right

so there's a whole social component to how you have to plan

and anticipate and organize your life and it may be harder to follow some of those you know

extracurricular activities that are important to you so there's the social part

that I don't work on that much but

that is definitely a big part of it then there is the physiology part

and the behavioral part so we know

that shift work is associated with partial sleep deprivation

so shift workers on average sleep a little less usually

it's between 30 minutes to an hour on the average side

and it will depend on what shift you work and

when you work how little you will probably sleep it also induces a state of circadian misalignment so the

so the cycles of your behavior may be mismatched with environmental

cycles of the light dark cycle feeding fasting cycles what this means is

that if you do shift work

and especially night shift work

you're forced to be active at a time where your body is expecting to sleep

you're taking in food you're consuming food at a time where your body is usually expecting to digest

and pause you're also exposed to light

because we need a certain level of light to effectively

and safely do the work at a time where your body anticipates darkness right

and where we usually sleep and melatonin gets expressed and and

so due to that light exposure the secretion of melatonin gets suppressed

so there's a whole shift work is really not just one thing

Now let's talk about some of the basic health effects of shift work on the body that have been observed in studies.

Sleep deprivation has harmful effects on the endocrine system, which have been linked to health risks such as obesity and type 2 diabetes.

The endocrine system consists of glands that make chemical messengers known as hormones.

Hormones signal to target organs to help coordinate many processes, including metabolism.

Many of these hormones have a circadian rhythm peaking at different times of day.

Leptin and ghrelin are hormones that influence eating and wakefulness.

They work together to regulate appetite.

Ghrelin is secreted by cells in the stomach prior to habitual mealtimes, making you feel hungry.

Leptin is secreted from adipose tissue, commonly known as fat, and suppresses your appetite after you've eaten.

Leptin is also circadian -regulated, peaking at night, so that it suppresses your appetite when you're asleep.

Sleep deprivation is associated with higher levels of ghrelin, along with lower levels of leptin, meaning more of the signal telling you that you're hungry,

and less of the signal telling you that you're full.

Circadian misalignment and irregular mealtimes associated with shift work may cause irregular secretion of leptin and ghrelin, affecting food intake and energy expenditure.

Together with the practical complications of eating during shift work, such as limited access to healthy food at available mealtimes.

The imbalance of these hormones contributes to poor eating habits and poor health.

Laboratory data indeed show that circadian misalignment changes leptin and ghrelin levels, which may contribute to increased risk of obesity and type 2 diabetes.

The hormone insulin regulates glucose uptake by cells throughout the body.

Insulin resistance leading to type 2 diabetes is a serious risk among shift workers.

We spoke with Dr. Vetter about the interactions among shift work, appetite, and nutrition.

So I think for shift work and type 2 diabetes, we think that there are several things going on.

So one is that if you eat during your biological night, which is something that happens a lot,

the reaction that you get is that you get increased levels of insulin,

right? so your body is trying to deal with the blood sugar that's associated with

that food intake and needs to produce much more insulin to deal with elevated blood sugar

that we see so those are two different types of things

that we see happening so

and both of those types of reactions are considered risk factors for type 2 diabetes on the other hand

we've seen from some work from Andrew McHill for example

that energy expenditure is affected by working during the night

so you actually expend less energy for the same type of activity

which may contribute to increases in body weight and weight gain

and through that again will increase your risk to type 2 diabetes we've also seen

that circadian misalignment and sleep deprivation will influence food choices that you make.

So, you have a higher likelihood to pick more sugary foods,

fattier foods, and then if you combine this with the idea

that your body cannot deal that well anymore with

that blood sugar then then you know you're kind of accumulating the risk factors

and now chronically this will then lead to type 2 diabetes

so that's kind of part of the pathway

that you can think about you you your body cannot process the food as it can during the day

you you pick foods that are bad for you

but probably even worse than during the night as compared to during the day

and you're spending less energy while doing that and

so those those together will then lead to

that increased type 2 diabetes risk here's a short summary of what we talked about today

100

which you can pause to take a look at prolonged shift work poses risks to many aspects of health especially

101

when it involves sleep deprivation and circadian misalignment, and we have shown you only a few of them.

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There is still much to be learned about the health effects of shift work

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because this is a relatively new area of study.

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These problems sound serious, and they are, but there are ways to make healthy adjustments in our modern society.

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Workers can take action to help minimize their risk of chronic disease.

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Here's Dr. Vedder's advice for those who are shift workers.

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We know that lifestyle is one of the biggest factors, modifiable factors, in chronic disease prevention, right?

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So if we think about smoking, and a healthy diet, and exercise, and a body weight, and the normal range.

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those have a very big impact on your future chronic disease risk.

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Now, we know that those are not independent of circadian misalignment and sleep deprivation.

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I just said, you know, your food choices may be influenced by the levels of misalignment and sleep.

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So, I think what's important is to kind of educate the public about those links you know

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if you know your work shifts can you make an extra

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effort to prepare a healthy snack for you to take to work

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and really prioritize those healthy lifestyle choices now this is hard

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but those are very effective ways how to minimize your chronic disease risk

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and if you don't have the choice and

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and minimize the exposure to shift work

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then this is really your your best bet how to keep your chronic disease risk low.

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The other part is that oftentimes individuals have a hard time to prioritize sleep and really make sure that individuals know,

121

employees know how important sleep is for all our physiology

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but also for social interactions and for safety at the workplace making sure

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that you prioritize sleep just as you would prioritize a healthy snack for work

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and make this equivalent and recognize the importance of this as a as a preventive factor

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that you can actively make an important priority in your life, I think is important.

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Not everyone is a shift worker, but everyone needs sleep, and sleep deprivation increases the risk for many health problems.

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The American Academy of Sleep recommends that adults get seven

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or more hours of sleep in order to minimize the risks of sleep deprivation.

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So ask yourself, did you get enough sleep last night?

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本課的詞彙與口語要點

這節口語課以影片“Shift Work, Sleep Deprivation, and Health”為素材。影片中反覆出現的詞有：sleep, shift, risk, circadian, type。這段影片共有 129 個句子、1767 個單詞可供跟讀。講話部分時長為 12:10。說話人語速平穩，每分鐘約 145 個詞，很適合跟讀。 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
diabetes 名詞	/ˌdaɪəˈbiːtiːz/	糖尿病
chronic 形容詞	/ˈkɹɑ.nɪk/	慢性
hormone 名詞	/ˈhoɹmoʊn/	激素, 荷爾蒙 /荷爾蒙
contribute 動詞	/kənˈtɹɪb.jut/	貢獻 /貢獻
appetite 名詞	/ˈæp.əˌtaɪt/	食慾 /食慾
insulin 名詞	/ˈɪnsəlɪn/	胰島素 /胰島素
minimize 動詞	/ˈmɪn.ɪˌmaɪz/	最小化
regulate 動詞	/ˈɹɛɡ.jə.leɪt/	調節 /調節
suppress 動詞	/səˈpɹɛs/	抑制, 鎮壓 /鎮壓
physiology 名詞	/ˌfɪziˈɑ.lə.d͡ʒi/	生理, 生理學 /生理學
hungry 形容詞	/ˈhʌŋ.ɡɹi/	飢餓 /飢餓, 餓 /餓
difficulty 名詞	/ˈdɪfɪkəlti/	困難 /困難
interaction 名詞	/ˌɪn.təˈɹæk.ʃən/	相互作用
lifestyle 名詞	/ˈlaɪfˌstaɪl/	生活方式, 生態 /生態
overnight 副詞	/əʊvə(ɹ)ˈnaɪt/	通宵

影片中出現的短語動詞

單詞	釋義
check out 動詞	退房

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
被動語態 be + 過去分詞 — 強調發生了什麼，而不是誰做的	is often seen · is synchronized · is associated
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	you've been · have been observed · have been linked
定語從句 who / which + 從句 — 補充說明人或事物	system, which have · night, which is · those who are

需要注意的發音

說話人用了 18 次縮略和弱讀形式，例如 you're, don't, we've。請按聽到的簡短形式來說。

“th” 音: rhythm /ˈɹɪð.əm/, thereby /ðɛɹˈbaɪ/, pathway /ˈpæθˌweɪ/
“sh” 和 “zh” 音: exposure /ɪkˈspəʊ.ʒə(ɹ)/, interaction /ˌɪn.təˈɹæk.ʃən/, tissue /ˈtɪʃ.(j)u/, prevention /pɹɪˈvɛnʃən/, partial /ˈpɑɹʃəl/
長單詞——注意重音位置: physiology /ˌfɪziˈɑ.lə.d͡ʒi/, difficulty /ˈdɪfɪkəlti/, interaction /ˌɪn.təˈɹæk.ʃən/, obesity /ə(ʊ)ˈbiːsɪti/, expenditure /ɛkˈspɛndɪt͡ʃə/

中文母語者容易讀錯的音：

/v/ — 不要讀成 /w/，上齒輕觸下唇: overnight /əʊvə(ɹ)ˈnaɪt/, involve /ɪnˈvɑlv/, prevention /pɹɪˈvɛnʃən/, forgive /fɚˈɡɪv/, actively /ˈæktɪvli/
詞尾子音 — 要讀清楚，後面不要加母音: diabetes /ˌdaɪəˈbiːtiːz/, chronic /ˈkɹɑ.nɪk/, contribute /kənˈtɹɪb.jut/, appetite /ˈæp.əˌtaɪt/, minimize /ˈmɪn.ɪˌmaɪz/
/r/ 和 /l/ 的區別: regulate /ˈɹɛɡ.jə.leɪt/, irregular /ɪˈɹɛɡ.jə.lɚ/, practical /ˈpɹæk.tɪ.kəl/, laboratory /ˈlæb(ə)ɹəˌtɔɹi/, partial /ˈpɑɹʃəl/

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。
用正常速度逐句跟讀，每句重複到你的節奏與說話人一致為止。
錄下自己的聲音並與原聲對比，特別注意 diabetes, chronic, hormone 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: Shift Work, Sleep Deprivation, and Health - 通過影片學習英語口語

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