跟讀練習: why you are so tired - 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。

258 句

如果句子過短或過長，請點選 Edit 進行調整。

I'm tired.

I'm tired when I get up, when I'm working, when I'm eating, when I'm having fun.

The only time I'm not tired is when I should be asleep.

I don't know what's going on, but it needs to stop.

So I'm finally ditching my phone, finding a better way to wake up, and talking with a sleep scientist to figure it out.

Thank you to Hostinger for sponsoring a portion of this video and to our patrons for supporting the channel.

So I think I know what's causing my problem.

I think you know what's causing my problem.

But maybe it isn't a problem.

Have you ever considered that?

Like I've been tired my whole life and that hasn't stopped me from achieving mediocrity.

I just go to bed at 11 p .m

and then use my phone until 2 a .m

when I literally can't hold my eyes open anymore

and then I wake up at 7 a .m to a blaring alarm and then I start using my phone again.

What's wrong with that?

It turns out a lot.

If you use Google Scholar and try to find the relationship between phones and sleep, it's exactly what you expect.

Not good.

But how bad is bad sleep?

I picked up this pop science book which I thought would answer a lot of my questions,

but it really just had me asking a new one.

Am I gonna die?

Dementia, diabetes, heart failure, death.

This book links all of that to bad sleep.

And it's freaking me out!

While I was reading the book, I did have some issues with the way it framed some examples,

it was definitely written to make sleep seem like a life or death issue.

But that is in extreme cases.

That being said, it was pretty clear that sleep is inextractable from quality of life.

Kinda seems obvious, but seeing it in black and white made me realize that I should take this seriously.

So I'm gonna do the thing that everybody says I should do.

I'm taking my phone and I'm putting it in a different room when I go to sleep.

I don't wanna do it.

But in my defense, other than destroying my sleep, my phone does serve a purpose.

It's my alarm clock.

So if I'm leaving it in a different room, I need to find an alternative.

So I got all of them.

I just know I'm gonna get weird ads for a while.

I chose these because I wanted to target different ways I could possibly wake up.

This is the Lexon Flip Plus LCD alarm clock.

It tells the time, it has an alarm.

If you want to turn it off, you flip it over.

Of course, we have the Philips Sunrise Simulator.

This will slowly get brighter to simulate the sunrise.

Next, we have this.

It's an alarm clock with a bed shaker, so it uses vibration to wake you up.

I believe these are especially useful for people who are hard of hearing.

In hindsight, I'm not sure the sound is the thing that's satisfying, but look how shiny that is.

Bed vibrator.

Don't demonetize this video.

The SoundSpa Slumber Sense.

So I can use stink to wake me up.

Why'd you have a rice cooker?

We've got a bit of target practice.

When your alarm goes off, this target should go up and then you have to use like a little Laser pointer.

Oh my god to stop the alarm notice how I'm avoiding using a certain word

That's on purpose the final alarm clock it runs away from you

The idea is that once your alarm goes off in the morning this thing will just run away

So you have to get out of bed to go catch it

and shut it off I wrote up a quick script in Python.

That'll set the order for me.

We are starting with the stinky alarm clock.

All right Let's figure out how to get this thing working.

So we've got the big old egg thing.

Plug the adapter into the diffuser, then plug the adapter into this outlet.

Seems pretty straightforward.

Putting some stuff in.

Day one.

Let's do it.

Wait.

I need to put this.

Bye -bye.

Okay.

Let's get to sleep.

Nope.

Smells like onions.

I can't take it out.

Were you guys just hanging out without me?

You said you were going to sleep.

Why do you look so tall?

You sit in the middle.

Why?

This is like a bad Scooby -Doo.

I want to know how you guys fall asleep.

I look at the inside of my eyes.

Shut up.

Like I'll just like lay there and let sleep take over.

But if that doesn't work, then I'll listen to like soundscapes, rainy day cafe, but it's the 1970s or something.

I don't know.

It's like someone else is in the other room.

There's someone else in the room.

Like, but it's normal.

It's calming.

Look at the inside of my eyelids and really focus on the darkness.

You spend all your time trying to see the black.

How do you look?

It's closed.

But I put a pillow on my head.

100

The room doesn't exist anymore.

101

The pillow exists only.

102

If it's a problem with my brain, then I need to have my brain think about something else.

103

I listen to podcasts at half speed.

104

Watch this video at half speed.

105

It's time for you to go to sleep.

106

We should make sleep stuff.

107

What do you mean by that?

108

Here's what I mean by that.

109

We both know that sleep is really important, and I'm trying to help us get more of it.

110

So I've compiled and will continue to compile all of the things that I find helpful, like sources.

111

sleep aids, and other advice that might not make it into this video.

112

Luckily, I can still share it with you using a website I made with Hostinger, who sponsored this video.

113

When you have an idea, I think it's important to make it as quickly as possible,

114

because then you can see it in real life and test if it's actually a good idea, or find ways to iterate and improve.

115

Luckily, that's easy with Hostinger, an all -in -one website solution.

116

With their premium plan, I was able to claim Snorville .com for free

117

and got a unique website in seconds by typing my idea into their AI website builder.

118

Then I just added in our unique sleep advice and sleep aids, like making cookies really quietly.

119

Or talking about cookie clicker.

120

You know, you start by hiring some grandmas.

121

With analytics, SEO, and an AI heat map to predict which parts of the page will get the most attention, that's everything Snorville needs.

122

But if I feel like I'm ready for more advanced features, I can easily migrate to WordPress.

123

It is genuinely amazing how quickly I was able to bring this late night idea to life in just a few clicks.

124

It's empowering, but also just really fun.

125

If you want to bring your idea online with a free domain, professional -looking emails, and dozens of other premium features,

126

Hostinger is here for you with 24 -7 customer support and some incredible limited -time offers.

127

The plan I used is just $1 .99 a month, and you get an additional 10 % off if you use our coupon code ANSWER.

128

So get started today at hostinger .com forward slash answer 10 and find everything you need to create a website.

129

Now I should follow our own advice and get to sleep.

130

I don't know why I thought waking up to the sound of a crackling fire was a good idea.

131

I didn't even smell anything.

132

Also, I couldn't figure out how to turn it off.

133

This sucked.

134

Hopefully tomorrow's better.

135

Why?

136

This is - By the way, I have still been drinking coffee throughout this whole thing.

137

I didn't want to change too many variables at once, and after watching Melissa's experience quitting coffee, things might get too bleak.

138

Anyway, I was absolutely convinced that getting rid of my phone would have, like, changed things.

139

And that at least one of the alarm clocks would help me feel better.

140

But I've used all of them, and it's not great.

141

Turn off!

142

Die!

143

I thought that putting my phone in the other room would solve my problem of going to sleep late, but it hasn't.

144

I didn't realize, but I guess I'd been using my phone to silence the part of my brain that has...

145

Ow.

146

Generalized anxiety disorder.

147

So yeah, now instead of doom scrolling before turning on a podcast and falling asleep,

148

I just feel a sense of doom for a few hours before eventually falling asleep.

149

And this anxiety also means that all of the alarm clocks are basically the same.

150

I'm a light sleeper.

151

I know that I'm a light sleeper.

152

I don't know how I convinced myself that a gentler sound would make me feel better.

153

Bro, I think birds chirping are a jump scare.

154

Now, I have noticed two benefits, right?

155

First, when I wake up in the middle of the night due to any given sound, I can't use my phone.

156

It's annoying, but it probably means that I'm getting more sleep as a whole.

157

Two, I have more hours in my day.

158

Because I'm not using my phone in the morning, I get through my morning routine way faster because I'm not doom scrolling on the toilet.

159

It's the little things in life!

160

Those are two great benefits, but it hasn't solved my problem.

161

I am still tired, so plan A has failed.

162

I need to take a different approach.

163

So I went back to researching, but instead of just focusing on the relationship between phones and sleep,

164

I tried to get a better sense of the bigger picture.

165

I look like an inverted pumpkin.

166

Anyway, I've looked into culture and society,

167

psychology, biology, and it turns out sleep is a little more complex than just closing your eyes for a few hours.

168

The quality of your sleep depends on a lot of biological, environmental, and social factors.

169

And the quantity of your sleep can be out of your control because of things like school, work, and familial obligations.

170

These are all things that I kind of knew from my last round of research,

171

but now that I am trying to actually process all of it instead of just blaming my phone,

172

I realize I have no idea what I'm doing.

173

There are like a million and one interdisciplinary things that might be impacting my sleep, and...

174

I studied math, guys.

175

The only thing I can do is count sheep.

176

So I think it's finally time that I ask for some help.

177

My name's Vanessa Hill.

178

I'm a sleep scientist and I research specifically mobile phones and bedtime procrastination.

179

I think that a lot of people have an unrealistic expectation of what their sleep should look like.

180

And they think that they're getting bad sleep or that they're a bad sleeper.

181

You should never labor yourself that way.

182

Just when you're getting kind of normal sleep.

183

Can I be honest with you for a second?

184

It was only after she said that that when I realize

185

that I have no idea what I'm trying to get out of this.

186

Like I assume that if I slept good enough I'd just wake up and be a stock image model.

187

But it turns out

188

that the result of good sleep is basically just are you awake enough to do the things

189

you need to do without being in real risk of falling asleep at any given moment.

190

I do that already!

191

I thought there was another level to unlock.

192

It's like learning

193

Santa Claus isn't real.

194

But despite how disappointing and honestly kind of vague the idea of good sleep is, the science on how to get it is surprisingly clear.

195

So I want you to imagine that when you wake up, you're at zero.

196

You're hypothetically well rested.

197

So throughout the course of the day, you build up something that's called sleep pressure.

198

It's also sometimes called a sleep drive.

199

And it's one of the processes that dictates when you sleep.

200

Your sleep pressure increases and increases and increases until you

201

You get to this point at night when you have

202

so much sleep pressure that you can't stay awake anymore and your body physically needs to sleep.

203

This process should work in harmony with your circadian rhythm, which uses your body's internal clock to dictate things like appetite and alertness.

204

So ideally when you sleep, you relieve your sleep pressure and wake up feeling alert.

205

But these processes can fall out of sync with shift work, jet lag, sleep procrastination, or even blue light.

206

Blue light is the reason I've heard for why I shouldn't have my phone at night.

207

It's also why I thought putting it away would solve all my problems.

208

But it turns out there's nuance.

209

What I'm concerned about is what people are doing on their phones.

210

In some research, this is referred to as passive media and active media.

211

So you can imagine passive media as things that help you relax.

212

Active media, you could define more as things that are kind of keeping you hooked.

213

So you could be using your phone to de -stress,

214

to watch a comforting YouTube video to kind of relax and like get in the mood for sleep.

215

If that works for you, then go for it.

216

You need to make your sleep work for you rather than to try to conform to society's expectations of

217

when you should sleep and when you should get up.

218

There's a lot of shame around not sleeping well or being a bad sleeper, but it's just like an area of health.

219

Like you can just keep working at it and keep trying to get a little bit better, but your best is okay.

220

It was only after like that hour long conversation I had with Vanessa

221

when I really started to accept how much I'd let my feelings guide my research.

222

It was bound to happen because this subject really matters to me and I wanted an answer as quickly as I could.

223

But it's a whole field of research and there's so much information

224

and I got overwhelmed so I just let my gut decide what to focus on.

225

However my gut isn't always right.

226

For example, the reason I feel tired all day might not have anything to do with sleep.

227

Quite often you can feel tired because you're just not moving your body enough.

228

You're not spending enough time in the natural sunlight.

229

You're not eating things that are giving you like the right nutrients.

230

All of these things can contribute to how you feel and they're all kind of interconnected.

231

Even Canada's sleep recommendations is sandwiched in between movement guidelines.

232

I just totally ignored it because I thought if I was tired, I had to fix my sleep.

233

Wrong.

234

So with that lesson learned, I decided to give this experiment one more week with some changes.

235

Instead of trying to find one big fix, I focused on small tweaks to my sleep hygiene.

236

I kept my phone to listen to podcasts, but I set it to airplane mode to avoid social media.

237

I set my alarm on my phone because it turns out every alarm clock sucks.

238

At least my phone keeps track of the time zone.

239

And when my alarm went off, I got up to to keep my bed associated with sleep.

240

And then, this was the biggest change.

241

I went for a morning walk, just pumped some daylight into my eyes and reminded my circadian rhythm what time it is.

242

Plus, it was a chance at some exercise and to catch up on the playlist Melissa curated for our newsletter.

243

Throughout the day, I tried to stretch and drink water at least once an hour.

244

And when it was time for bed, I'd do it all over again.

245

I didn't stop drinking coffee, I didn't go to sleep at the exact same time every day,

246

and I just stared out the window one morning when I was too lazy to go for a walk.

247

Thank you so much.

248

But one week later, I could say that these changes were way more effective than any of those wacky alarm clocks.

249

Like, I'm still not a stock image model in the morning,

250

but a more consistent routine has made it easier for me to predict my energy levels throughout the day.

251

It helped me notice some details that I might need to see a doctor about.

252

Oh my God, that's delicious.

253

I didn't realize how much guilt I carried about being a bad sleeper

254

and how it created like this cycle of pity where I didn't even get to appreciate the times

255

when I do have like a lot of energy because I thought that I just needed to be tired all the time.

256

But now when I do feel like the sense of tiredness that a quick stretch and some water can't quite fix, I take a nap.

257

And guess what?

258

I sleep like a baby.

下載應用

流利口語所需的一切

AI 發音評分逐句打分

音標練習掌握每個音

詞彙學習建立你的詞庫

詞彙遊戲邊玩邊學

掃碼

Download on theApp Store Get it onGoogle Play

同頻道

are you still watching?

Daily ConversationWorking Adults

your city is full of fake buildings, here's why

Daily ConversationUniversity StudentsWorking Adults

FOR YOU

本課的詞彙與口語要點

這節口語課以影片“why you are so tired”為素材。這段影片共有 206 個句子、2888 個單詞可供跟讀。講話部分時長為 14:38。說話人語速較快，每分鐘約 197 個詞，會出現較多連讀和弱讀。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 15 個值得學習的單詞，附發音和釋義：

單詞	發音	釋義
alarm 名詞	/əˈlɑɹm/	警報 /警報
asleep 形容詞	/əˈsliːp/	睡著的, 睡著的
hosting 名詞	/ˈhoʊstɪŋ/	寄存服務 /寄存服務
solve 動詞	/sɒlv/	解決 /解決
podcast 名詞	/ˈpɑdˌkæst/	播客
anxiety 名詞	/æŋˈzaɪ.əti/	焦慮 /焦慮, 擔心
suck 動詞	/sʌk/	吸吮, 咂
remind 動詞	/ɹəˈmaɪnd/	提醒
routine 名詞	/ɹuˈtin/	常規 /常規, 慣例 /慣例
stretch 動詞	/stɹɛt͡ʃ/	伸展, 拉
premium 名詞	/ˈpɹiː.miː.əm/	獎金, 獎賞
relax 動詞	/ɹɪˈlæks/	鬆開 /鬆開, 放鬆 /放鬆
convince 動詞	/kənˈvɪns/	說服 /說服
scientist 名詞	/ˈsaɪəntəst/	科學家 /科學家
awake 動詞	/əˈweɪk/	醒, 醒來 /醒來

影片中出現的短語動詞

單詞	發音	釋義
turn out 動詞		原來 /原來
wake up 動詞	/ˌweɪk ˈʌp/	醒, 醒來 /醒來
figure out 動詞		弄清楚
get up 動詞		起床
get through 動詞	/ɡɛt ˈθɹu/	度過 /度過
get up to 動詞		幹 /幹, 做
go up 動詞		上昇 /上升, 上去
pick up 動詞		拾取, 撿 /撿

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：

I think you know what's causing my problem.
Have you ever considered that?
I don't wanna do it.
We've got a bit of target practice.
Were you guys just hanging out without me?

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
條件句 if + 從句，will/would + 動詞 — 條件及其結果	if that doesn't work, then I'll listen · if I slept good enough I'd just
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 you ever considered · I've been · I've compiled
被動語態 be + 過去分詞 — 強調發生了什麼，而不是誰做的	was definitely written · being said · is referred
用 “should” 提建議 should + 動詞 — 表示應該做的事	should be · should take · should do

需要注意的發音

說話人用了 85 次縮略和弱讀形式，例如 I'm, didn't, don't。請按聽到的簡短形式來說。

“th” 音: rhythm /ˈɹɪð.əm/, mathematics /mæθ(.ə)ˈmæt.ɪks/
“sh” 和 “zh” 音: expectation /ˌɛk.spɛkˈteɪ.ʃən/, delicious /dɪˈlɪ.ʃəs/, sheep /ˈʃiːp/, recommendation /ˌɹɛkəmɛnˈdeɪʃən/, obligation /ˌɑ.blɪˈɡeɪ.ʃn̩/
長單詞——注意重音位置: anxiety /æŋˈzaɪ.əti/, expectation /ˌɛk.spɛkˈteɪ.ʃən/, experiment /ɪkˈspɛɹ.ə.mənt/, biological /ˌbaɪ.əˈlɑ.d͡ʒɪ.kəl/, psychology /saɪˈkɑ.lə.d͡ʒi/

中文母語者容易讀錯的音：

/v/ — 不要讀成 /w/，上齒輕觸下唇: solve /sɒlv/, convince /kənˈvɪns/, passive /ˈpæs.ɪv/, variable [ˈvæɹ.i.ə.bl̩], vague /veɪɡ/
詞尾子音 — 要讀清楚，後面不要加母音: clock /klɑk/, asleep /əˈsliːp/, solve /sɒlv/, podcast /ˈpɑdˌkæst/, suck /sʌk/
/r/ 和 /l/ 的區別: alarm /əˈlɑɹm/, relax /ɹɪˈlæks/, variable [ˈvæɹ.i.ə.bl̩], surprisingly /səˈpɹaɪzɪŋli/, airplane /ˈɛɹˌpleɪ̯n/

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, asleep, hosting 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: why you are so tired - 通過影片學習英語口語

選擇練習模式

下載應用

同頻道

are you still watching?

your city is full of fake buildings, here's why

推薦影片

Mel Robbins Shares Her Rock Bottom Moment

Why Are You Always Tired? | Easy English Podcast Conversation in Daily Life

Stop scrolling before bed by leaving your phone in the kitchen

How Sleep Affects Your Brain

Sad to Savage Podcast S4 E7: How to Stop Snoozing Your Alarm & How to Start Waking Up Earlier

i don't work as much as i think i do

#ZFold8 Has A Big Problem, it Isn't #iPhoneDuo #appleiphoneduo #samsungvsapple #iphoneduovszfold8

I Just can't sleep

How to Wake Up EARLY Without Feeling Like Death (no excuses)

Neuroscientist Explains: Why You're Always Tired (and How to Fix It)

I Quit Social Media For 1 Month — And It Was The Best Choice I Ever Made

Doomscrolling – Why Do We Love Bad News Before Bed? #english #dailyenglish #doomscrolling #imbrian