跟讀練習: Why Sleep Is So Important - and What We’re Getting Wrong - 通過影片學習英語口語

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Nightfall ritual, what is that?

It's a cooling down ritual before bed

because bright blue light suppresses your melatonin by 80 % for an hour and a half.

And that makes it harder to get to sleep and stay asleep.

So we want to not have screens before bedtime.

I found that to be shocking.

Me too.

That there's a 23 % drop in your death rate.

Yes, that's actually done with 11 minutes of vigorous activity on average.

But if you have that in a green or a blue space, you actually stack those benefits.

Yeah, you say that on page 149, that 11 minutes of daily outdoor activity,

y 'all, lowers risk of premature death by 23%.

That is just so shocking.

That can even be risk walking in a park.

Yeah.

And what we're talking about is stacking the benefits on top of that, the biological benefits.

Yes.

And you know what is so interesting is that so much of this comes down to re -engaging with the sun, the sky, the soil.

And your advice, I think, in chapter one was to meet the morning sun.

That's right.

Meet the morning sun.

Yes.

What impact does that have and what do you mean by that?

What I mean by that is within 60 to 90 minutes of waking, the back of your eyes, the back of the retina,

has light -sensing cells that will pick up morning light anywhere.

You don't have to look directly at the sun.

Please don't look directly at the sun.

Don't wear sunglasses.

Just go outside and look at daylight for 10 to 15 minutes, even on a cloudy day,

because outdoor light is 25 to 50 times brighter than indoor light.

Right.

And that does this.

It lets you get a big cortisol boost in the morning, which you want to be awake,

helps your coffee work better you can then set you're setting your melatonin timer

which helps you go to sleep at night for about 14

hours later you're most importantly perhaps creating deep sleep for yourself deep sleep is slow REM sleep in

which you build bone very important for women who are worried about osteoporosis, you repair muscle from the day,

and your glymphatic system kicks in.

Your glymphatic system is a brain -cleaning system.

The circulating spinal fluid around your brain cleans out beta amyloid and tau,

which are the proteins that are associated with Alzheimer's.

so in deep sleep

which we actually get less of unfairly as we get older

we you these three things happen once you set your circadian

why do we get less of it as we get older no one knows yeah

and that's one of the parts that we want to research here

because it makes such a dramatic difference in our daily health absolutely

so you write about i say absolutely because i have

that aura ring and I'm always checking how much deep sleep I got.

And it's never enough.

It's never enough.

It isn't.

No. But it improves if you get 15 minutes regularly within 60 to 90 minutes of waking,

no sunglasses, seeing the sky,

because the wavelengths that are blue in the morning impinge on the back of your retina and they tell your brain, hey, wake up and hey,

let's set our circadian rhythm that's that's the healing power of

the sky that's the healing power of the morning sun the

morning sun healing power of the sky is something different it is related

because of course we're looking at the sky to get the sun

but actually you can be puttering in your garden you can

be doing almost anything as long as those rays come in the first 15 minutes

when you're out in daylight working during the day you get

reinforcement yeah of your circadian rhythm i know this was the best choice to be out on the porch

because the crew wanted to be inside

and i said why wouldn't you be outside on the porch whenever you can be on the porch

and see green touch green smell green feel the wind it's actually biologically active it is giving your biology signals

that it is day you are awake you are alert you

are present you are engaged you are beginning to use your senses because as you know that's how we experience nature.

That is, that is, yes.

If you're having trouble getting to sleep, and a lot of executives are, I like a breathing exercise, a 4 -7 -8 breathing exercise,

which is sort of a tranquility breath.

where you're allowing CO2 to build up a little bit and you're allowing your parasympathetic nervous system to kick in,

which is inhaling for four through your nose, holding for seven, and exhaling through your mouth for eight, and doing five reps.

And it doesn't take long.

It takes a minute for each, and that's less than five minutes, really.

Four, seven, eight breaths.

And you say that sleep is a crucial component of this book.

It is.

You suggest a nightfall ritual, I think you call it.

Nightfall ritual.

What is that?

It's a cooling down ritual before bed.

Yeah.

Because bright light within, really, within 30 minutes of bedtime, and there's some data about even earlier,

but at least 30 minutes, like Steve is doing but I like even an hour.

Bright blue light suppresses your melatonin by 80 % for an hour and a half.

And that makes it harder to get to sleep and stay asleep.

So we want to not have screens before bedtime.

Night shift on your phone can help, but it's not actually enough because you, that's why you want to look at dusk, by the way, because you,

those red amber wavelengths of the sun and tell your brain

that you can release melatonin that night and that the day is ending, that your temperature needs to cool.

So we want to avoid bright light at night before bed, and 40 % of us go to sleep with a lamp or a TV on.

Turns out that the people who get the most bright light between 12 .30 in the morning

and 6 in the morning have a 50 % increased risk for heart attack

and AFib and 30 % stroke and heart failure.

This is data just from JAMA last year of hundreds of thousands of people followed for nine years in the UK.

It was stunning.

It has some of the same risk factor for heart disease.

Bright light between 1230 in the morning and six in the morning.

100

And the reason is not because you're getting fewer hours of sleep.

101

The reason is that it's disrupting your circadian biology.

102

Ah.

103

And that is what we want to give people back.

104

So, don't go to sleep with a light or a TV on.

105

Don't look at bright light before bed.

106

Read, do this nighttime ritual.

107

Don't get up in the middle of the night and pick up your phone and start reading the news.

108

Please not, no. Instead, do some of the things that Steve was talking about.

109

We want a cup of tea, read a book, write a journal.

110

Yeah.

111

So it's not that it's just keeping you awake or not letting you sleep.

112

It's interrupting the circadian rhythm.

113

Right.

114

The way that your body is keeping track of its normal metabolic processes.

115

Almost half of our genes turn on and turn off at the right time of day.

116

But they're not activated accurately unless our circadian rhythm is set.

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本課的詞彙與口語要點

這段影片共有 116 個句子、1237 個單詞可供跟讀。講話部分時長為 8:13。說話人語速自然，每分鐘約 150 個詞，接近日常對話。 86% 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 個不太常見的單詞，附發音和釋義：

ritual /ˈɹɪt͡ʃ.u.əl/ (名詞) — 儀式 /儀式, 典禮 /典禮. A rite; a repeated set of actions, especially in religious contexts.
rhythm /ˈɹɪð.əm/ (名詞) — 節奏 /節奏. The variation of strong and weak elements (such as duration, accent) of sounds, notably in speech or music, over time; a beat or meter.
breathe /bɹiːð/ (動詞) — 呼吸, 吸. To draw air into (inhale), and expel air from (exhale), the lungs in order to extract oxygen and excrete waste gases.
awake /əˈweɪk/ (動詞) — 醒, 醒來 /醒來. To become conscious after having slept.
heal /ˈhiːl/ (動詞) — 醫治 /醫治. To make better from a disease, wound, etc.; to revive or cure.
porch /pɔɹt͡ʃ/ (名詞) — 門廊 /門廊, 玄關 /玄關. A covered entrance to a building, whether taken from the interior, and forming a sort of vestibule within the main wall, or projecting without and with a…
bedtime /ˈbɛdtaɪm/ (名詞) — 就寢時間 /就寢時間. The time or hour at which one retires to bed in order to sleep.
shock /ʃɔk/ (名詞) — 衝擊 /衝擊. A sudden, heavy impact.
asleep /əˈsliːp/ (形容詞) — 睡著的, 睡著的. In a state of sleep; also, broadly, resting.
outdoor /aʊtˈdɔː/ (形容詞) — 戶外的 /戶外的, 室外的. Situated in, designed to be used in, or carried on in the open air.
biology /baɪˈɑ.lə.d͡ʒi/ (名詞) — 生物學 /生物學. The study of all life or living matter.
stack /stæk/ (名詞) — 堆. A large pile of hay, grain, straw, or the like, larger at the bottom than the top, sometimes covered with thatch.
daylight /ˈdeɪˌlaɪt/ (名詞) — 日光. The natural light that is ambient in daytime, being mostly sunlight (both direct and indirect, on either sunny days or cloudy days).
sunglasses (名詞) — 太陽眼鏡 /太陽眼鏡, 太陽鏡 /太陽鏡. Tinted glasses worn to protect the eyes from the sun or other bright light, and may also be worn as a fashion accessory.
suppress /səˈpɹɛs/ (動詞) — 抑制, 鎮壓 /鎮壓. To put an end to, especially with force, to crush, do away with; to prohibit, subdue.

影片中出現的短語動詞

look at (動詞) — 觀察 /觀察, 看. To observe or watch.
cool down /kuːl ˈdaʊn/ (動詞) — 冷卻 /冷卻. To become cooler; to be reduced in temperature.
pick up (動詞) — 拾取, 撿 /撿. To lift; to grasp and raise.
turn on (動詞) — 開啟 /開啟, 開 /開. To set a flow of fluid or gas running by rotating a tap or valve.
turn out (動詞) — 原來 /原來. To end up; to result.
wake up /ˌweɪk ˈʌp/ (動詞) — 醒, 醒來 /醒來. To stop sleeping; to awake.

需要注意的發音

說話人用了 20 次縮略和弱讀形式，例如 you're, don't, we're。請按聽到的簡短形式來說。

“th” 音: rhythm /ˈɹɪð.əm/, breathe /bɹiːð/, wavelength /ˈweɪvˌlɛŋ(k)θ/, parasympathetic /ˌpɛɹ.ə.sɪm.pəˈθɛt.ɪk/
“sh” 和 “zh” 音: shock /ʃɔk/, associate /əˈsoʊʃi.ət/, crucial /ˈkɹuː.ʃəl/
長單詞——注意重音位置: biology /baɪˈɑ.lə.d͡ʒi/, associate /əˈsoʊʃi.ət/, biological /ˌbaɪ.əˈlɑ.d͡ʒɪ.kəl/, importantly /ɪmˈpɔɹ.tənt.li/, accurately /ˈæk.jə.ɹɪt.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 ritual, rhythm, breathe 這類單詞。

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	are associated · is set
定語從句 who / which + 從句 — 補充說明人或事物	women who are · people who get

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: Why Sleep Is So Important - and What We’re Getting Wrong - 通過影片學習英語口語

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本課的詞彙與口語要點

影片中的重點詞彙

影片中出現的短語動詞

需要注意的發音

如何用這段影片練習

影片中的語法

什麼是跟讀法？