跟读练习: 4 Tips for Better Sleep | Expert Matthew Walker | Google Zeitgeist 2019 - 通过视频学习英语口语
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31 句
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There is simply no aspect of your wellness that can retreat at the sign of sleep deprivation and get away unscathed.
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It's almost like a broken water pipe in your home.
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Sleep loss will leap down into every nook and cranny of your physiology.
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Even tampering with the very DNA nucleic alphabet that spells out your daily health narrative.
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And at this point, you may be thinking, "Oh, my goodness, OK, I get it.
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What can I do to start improving my sleep?
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What are your tips for better sleep?" Well, beyond avoiding the damaging and harmful impact of alcohol and caffeine on your sleep at night,
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and if you're struggling with sleep at night, avoiding naps during the day, I have two additional pieces of advice.
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The first is regularity.
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Go to bed at the same time, wake up at the same time, no matter whether it's the weekday or the weekend.
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Regularity is king, and it will anchor your sleep and improve the quantity and the quality of that sleep.
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The second is keep it cool.
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Your body needs to drop its core temperature by about two to three degrees Fahrenheit to fall asleep
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and then to stay asleep.
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And it's the reason you will always find it easier to fall asleep in a room that's too cold than too hot.
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Because too cold is taking you in the right temperature direction for good sleep.
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So aim for a bedroom temperature of around 67 or 68 degrees.
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It sounds cold, but it seems to be optimal for the sleep of most people.
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And finally then, in sort of taking a step back, what's the mission critical statement here?
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Well, I think it would be this: Sleep, unfortunately, is not an optional lifestyle luxury.
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Sleep is a non -negotiable biological necessity.
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It is your life support system.
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and it is Mother Nature's best effort yet at immortality.
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And the decimation of sleep throughout industrialized nations is having a catastrophic impact on our health,
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our wellness, our productivity, even the safety and the education of our children.
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It is a silent sleep loss epidemic, and it is fast becoming one of the greatest public health challenges that we face in the 21st century.
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I believe it is now time for us to reclaim our right to a full night of sleep. and without embarrassment.
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or that unfortunate stigma of laziness,
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And in doing so, we can be reunited with the most powerful elixir of life,
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the Swiss army knife of health, as it were.
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本课的词汇与口语要点
这节 B2 级别的口语课以视频“4 Tips for Better Sleep”为素材。 视频中反复出现的词有：sleep, asleep, temperature, cold。 这段视频共有 31 个句子、423 个单词可供跟读。 讲话部分时长为 3:00。 说话人语速平稳，每分钟约 141 个词，很适合跟读。 83% 的单词属于英语最常用的 3,000 词，其余的词建议在练习前先学一下。
视频中的重点词汇
视频中最难的 15 个单词，附发音和释义：
| 单词 | 发音 | 释义 |
|---|---|---|
| regularity 名词 | /ˌɹɛɡjuˈlæɹəti/ | 正則性 /正则性, 規則性 /规则性 |
| decimation 名词 | /ˌdɛsɪˈmeɪʃən/ | 十一抽殺 /十一抽杀 |
| elixir 名词 | /ɪˈlɪksə(ɹ)/ | 仙丹, 萬能藥 /万能药 |
| immortality 名词 | /ˌɪmɔːɹˈtæləti/ | 不朽, 永生 |
| laziness 名词 | /ˈleɪ.zi.nəs/ | 惰性, 懒惰 |
| reclaim 动词 | /ɹɪˈkleɪm/ | 開墾 /开垦 |
| tamper 动词 | /ˈtæm.pə(ɹ)/ | 竄改 /窜改, 篡改 |
| weekday 名词 | /ˈwiːkdeɪ̯/ | 平日, 平常日 |
| catastrophic 形容词 | /ˌkætəˈstɹɑfɪk/ | 災難的 /灾难的, 災難性的 /灾难性的 |
| physiology 名词 | /ˌfɪziˈɑ.lə.d͡ʒi/ | 生理, 生理學 /生理学 |
| caffeine 名词 | /ˈkæfiːn/ | 咖啡因, 咖啡鹼 /咖啡碱 |
| stigma 名词 | /ˈstɪɡmə/ | 恥辱 /耻辱, 污名 |
| alphabet 名词 | /ˈæl.fəˌbɛt/ | 字母, 字母表 |
| epidemic 名词 | /ˌɛpɪˈdɛmɪk/ | 流行病, 瘟疫 |
| nap 名词 | /næp/ | 小睡, 午睡 |
需要注意的发音
- “sh” 和 “zh” 音: decimation /ˌdɛsɪˈmeɪʃən/, deprivation /ˌdɛp.ɹɪˈveɪʃən/, negotiable /nɪˈɡoʊʃəbəl/, optional /ˈɑp.ʃə.nəl/
- 长单词——注意重音位置: regularity /ˌɹɛɡjuˈlæɹəti/, decimation /ˌdɛsɪˈmeɪʃən/, deprivation /ˌdɛp.ɹɪˈveɪʃən/, immortality /ˌɪmɔːɹˈtæləti/, industrialize /ɪnˈdʌstɹiəlaɪz/
中文母语者容易读错的音：
- /v/ — 不要读成 /w/，上齿轻触下唇: deprivation /ˌdɛp.ɹɪˈveɪʃən/, productivity /ˌpɹɒdʌkˈtɪvəti/
- 词尾辅音 — 要读清楚，后面不要加元音: wellness /ˈwɛl.nɪs/, industrialize /ɪnˈdʌstɹiəlaɪz/, laziness /ˈleɪ.zi.nəs/, reunite /ˌɹiːjuːˈnaɪt/, unscathed /ʌnˈskeɪðd/
- /r/ 和 /l/ 的区别: regularity /ˌɹɛɡjuˈlæɹəti/, elixir /ɪˈlɪksə(ɹ)/, immortality /ˌɪmɔːɹˈtæləti/, industrialize /ɪnˈdʌstɹiəlaɪz/, reclaim /ɹɪˈkleɪm/
如何用这段视频练习
- 先完整听一遍视频，不要开口，记下不认识的单词。
- 用正常速度逐句跟读，每句重复到你的节奏与说话人一致为止。
- 录下自己的声音并与原声对比，特别注意 regularity, decimation, elixir 这类单词。
什么是跟读法？
跟读法 (Shadowing) 是一种有科学依据的语言学习技巧，最初开发用于专业口译员的培训，并由多语言者Alexander Arguelles博士普及。这个方法简单而强大：您在听英语母语原声的同时立即大声重复——就像是一个延迟1-2秒紧跟说话者的影子。与被动听力或语法练习不同，跟读法强迫您的大脑和口腔肌肉同时处理并模仿真实的讲话模式。研究表明它能显着提高发音准确性，语调，节奏，连读，听力理解和口语流利度——使其成为雅思口语备考和真实英语交流最有效的方法之一。