跟读练习: How shift workers can avoid bad sleep - 通过视频学习英语口语
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Hey everyone, I'm Dr. Michael Bruce, The Sleep Doctor.
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Many of us have a 9 -to -5 work schedule that fits pretty easily into the daily rhythms of light and dark.
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But millions of others work evening shifts, rotating shifts, or have irregular schedules that make getting good sleep tough.
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These are people in healthcare, aviation, hospitality, public safety, and other industries that are critical to the successful functioning of our society.
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And while the majority of shift workers can adapt to their off hours,
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a third will experience a mismatch between their body circadian rhythm and their work schedule.
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That is an awful lot of people in critical positions that are experiencing sleep loss.
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So let's talk about how shift work impacts sleep health
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and outline the steps that shift workers can take to improve their sleep.
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But first, I want to take a moment to define shift work because it might not be exactly what you think.
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I consider shift work to be any schedule
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that has you working a shift that falls outside of the hours of 7 a .m.
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to 6 p .m.
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I also count those with rotating schedules as part of shift workers.
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These people typically have their shifts change alongside the other workers on their team.
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Even those of you who work 12 -hour shifts three days a week can experience sleep problems.
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Ultimately, shift work is any schedule that requires you to wake
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and sleep at times that conflict with natural cues in the environment
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so the big question how does shift work affect your sleep
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well working shifts during non -traditional hours can disrupt your sleep wake cycle
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that is your 24 -hour biological clock that is set to the rising
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and setting of the sun it is responsible for regulating many important bodily
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and functions including sleep shift workers experience light exposure
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that works against the body's natural sleep -wake cycle for example shift workers may experience short
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or disrupted sleep and even have insomnia because their body wants to be alert
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when it's light outside and on the flip side
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if they are working in the dark the energy of shift workers is reduced oftentimes leading to excessive sleepiness
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if this pattern continues shift workers can eventually experience something called sleep debt
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that can mean decreased brain and body function poor work performance
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and even higher risk of accidents now insomnia excessive tiredness
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and poor performance are just a few of the symptoms of
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shift work sleep disorders shift workers may also experience difficulty falling asleep headaches mood changes
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and reduced alertness left untreated shift work sleep disorder can even lead to anxiety depression drug dependency
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and social problems that sounds serious and it definitely can be
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but luckily there are steps
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you can take to mitigate the effects of shift work sleep disorder first
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i always suggest taking a look at your daily routines
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and potentially making some lifestyle changes to help fix the circadian rhythm misalignment.
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Of course, the easiest fix for shift work sleep disorder is to eliminate shift work completely, but that's not always an option.
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Instead, consider how you may be able to build consistency into your routine.
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The best shifts are fixed rather than rotating, although the truth is both can lead to short or disrupted sleep.
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An artificial light box or another form of blue light can help you maintain alertness during work breaks on a night shift.
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Also, avoid exposure to bright light following a night shift by wearing blue light blocking glasses and using blackout curtains.
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It's important that you pay attention to your sleep hygiene as well, especially during the day.
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Take a look at your social calendar and only plan get -togethers and outings that fit with your particular sleep -wake schedule.
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That means you may need to sacrifice some time with friends and family in order to get the rest you need.
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If your schedule allows some flexibility, a short nap can improve worker fatigue.
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Experts suggest napping either right before or toward the end of your shift.
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And finally, consuming caffeine in small doses, say no more than 75 to 100 milligrams throughout your shift, can help you stay alert.
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But remember, it's best to drink caffeine early on so it doesn't affect your ability to fall asleep after your shift ends.
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Making changes to your routine can be tough
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but in the case of shift work even small tweaks here
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and there can have a positive impact on your sleep just remember that
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if your sleep does not improve with these lifestyle modifications
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it's always a good idea to check with your healthcare provider they can take an inventory of your symptoms
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and help you create a personalized plan to optimize your sleep
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naps can also be a great way to help shift workers
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but it is definitely an art check out my tips for successful napping right here.
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This is Dr. Michael Bruce, the sleep doctor, wishing you sweet dreams.
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本课的词汇与口语要点
这节口语课以视频“How shift workers can avoid bad sleep”为素材。 视频中反复出现的词有：shift, sleep, worker, schedule, experience。 这段视频共有 59 个句子、828 个单词可供跟读。 讲话部分时长为 4:46。 说话人语速自然，每分钟约 174 个词，接近日常对话。 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 15 个值得学习的单词，附发音和释义：
| 单词 | 发音 | 释义 |
|---|---|---|
| worker 名词 | /ˈwɝ.kɚ/ | 工人, 工作者 |
| disorder 名词 | /dɪsˈɔɹdɚ/ | 混亂 /混乱, 紊亂 /紊乱 |
| routine 名词 | /ɹuˈtin/ | 常規 /常规, 慣例 /惯例 |
| rhythm 名词 | /ˈɹɪð.əm/ | 節奏 /节奏 |
| nap 名词 | /næp/ | 小睡, 午睡 |
| disrupt 动词 | /dɪsˈɹʌpt/ | 破壞 /破坏 |
| rotate 动词 | /ˈɹoʊ.teɪt/ | 旋转, 转动 |
| asleep 形容词 | /əˈsliːp/ | 睡著的, 睡着的 |
| alert 形容词 | /əˈlɝt/ | 警惕 |
| lifestyle 名词 | /ˈlaɪfˌstaɪl/ | 生活方式, 生態 /生态 |
| excessive 形容词 | /ɪkˈsɛsɪv/ | 過度 /过度, 過分 /过分 |
| caffeine 名词 | /ˈkæfiːn/ | 咖啡因, 咖啡鹼 /咖啡碱 |
| symptom 名词 | /ˈsɪm(p)təm/ | 症狀 /症状, 病徵 /病征 |
| awful 形容词 | /ˈɔːfʊl/ | 壞 /坏, 糟糕 |
| alongside | /əˌlɔŋˈsaɪd/ | 旁邊 /旁边 |
视频中出现的短语动词
| 单词 | 释义 |
|---|---|
| check out 动词 | 退房 |
需要注意的发音
- “sh” 和 “zh” 音: exposure /ɪkˈspəʊ.ʒə(ɹ)/, potentially /pəˈtɛnʃ(ə)li/, artificial /ˌɑː.tɪˈfɪʃ.əl/, aviation /ˌeɪ̯.viːˈeɪ̯.ʃən/, modification /ˌmɑdɪfɪˈkeɪʃən/
- 长单词——注意重音位置: anxiety /æŋˈzaɪ.əti/, potentially /pəˈtɛnʃ(ə)li/, difficulty /ˈdɪfɪkəlti/, biological /ˌbaɪ.əˈlɑ.d͡ʒɪ.kəl/, artificial /ˌɑː.tɪˈfɪʃ.əl/
中文母语者容易读错的音：
- /v/ — 不要读成 /w/，上齿轻触下唇: excessive /ɪkˈsɛsɪv/, aviation /ˌeɪ̯.viːˈeɪ̯.ʃən/, inventory /ˈɪn.vən.tɹi/, provider /pɹəˈvaɪ.də(ɹ)/
- 词尾辅音 — 要读清楚，后面不要加元音: nap /næp/, disrupt /dɪsˈɹʌpt/, rotate /ˈɹoʊ.teɪt/, asleep /əˈsliːp/, alert /əˈlɝt/
- /r/ 和 /l/ 的区别: regulate /ˈɹɛɡ.jə.leɪt/, irregular /ɪˈɹɛɡ.jə.lɚ/, milligram /ˈmɪlɪɡɹæm/
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。
- 先用 0.75 倍速逐句跟读，熟练之后再回到正常速度。
- 录下自己的声音并与原声对比，特别注意 worker, disorder, routine 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。