跟读练习: How to sleep better by knowing your chronotype - 通过视频学习英语口语

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Hey everyone, Dr. Michael Bruce, the sleep doctor here.

I figured out since I wrote a book about chronotypes, I might as well explain to you exactly what they are.

A chronotype is your genetic predetermined sleep schedule.

Many people have heard of this concept, but not actually heard the term chronotype.

What we're talking about here is if anybody out there has ever been called an early bird or a night owl.

So why would this be important?

If you understand what your chronotype is, then you know what your hormone schedule is,

which becomes critically important for any and all activities that you do throughout the day.

As an example, it turns out there's a perfect time of day to do just about everything based on your chronotype.

And yes, I'm talking about everything from intimacy, to drinking a cup of coffee, to even working out.

You can do all of them better if you know your chronotype.

What are the four chronotypes?

First, we have lions.

They replace early birds.

These are the folks that make a list every single day and go from step one to step two to step three.

High energy people, very interested in exercise and fitness, and again, early risers.

Unfortunately, socially, they don't do so well.

I mean, let's be honest, dinner and a movie is kind of out for a lion because they've been up since 5 .30 in the morning.

So pros and cons in either direction.

Next come the bears.

That represents the people in between the early birds and the night owls.

Believe it or not, they make up almost 55 % of the population.

Honestly, I wish I was a bear.

The nine to five work schedule works perfect for a bear.

A lot of my bears have a tendency to be the people that get the work done.

Sometimes they're extroverted, sometimes they're introverted.

They're always fun to be around and usually a great friend.

Next are the night owls, and I call them wolves.

I personally am a night owl, hardly ever go to bed before 11 .30 or 12, and that's very characteristic of wolfish characteristics.

One of the things we know about people who fall into this category is these have a tendency to be my creatives,

my artists, my actors, my authors, people of that nature.

I mean, let's be honest, when you meet somebody who's really creative and you say, when did you get your inspiration?

They usually say two o 'clock in the morning.

The final category, which is the new category, which I discovered is called the dolphin.

Dolphins actually represent people with very erratic genetic sleep schedules.

So these people actually come to me oftentimes, and that's really who I wrote the book for,

with a schedule where they look like a lion wanting to wake up early and meet the day,

but unfortunately they get such poor sleep at night, it's incredibly, incredibly difficult.

Now, you might be saying, okay, well, I've listened to what you said, Dr. Bruce, but how do I know what my personal chronotype is?

You can learn your chronotype by visiting thesleepdoctor .com and take my chronotype quiz.

Now, another question people say is, well, once I took the quiz, I learned I was a lion.

Can I change my chronotype?

Well, to be honest with you, no, it's genetic.

However, there's something out there called chronolongevity, which I think is pretty interesting.

Believe it or not, we all go through all of the different chronotypes.

So when we're an itty -bitty baby, we're a lion, waking up early and going to bed early.

Once the children hit that toddler through middle school phase,

you're a bear going to bed and waking up right around the time that the sun comes up.

Then what happens?

You go into adolescence, and then you become a wolf.

I mean, remember when you were 14, 15 years old, all you wanted to do was stay up late and sleep late.

When you hit about 20, 22 years old, your body sets for about 30 to 40 years, And then something else happens.

You actually start to go backwards.

You ever notice how your grandparents want to eat dinner at 4 .30 in the afternoon?

That's because their phase is moving backwards because of that change in melatonin.

So actually, you actually get a second chance to be a lion if you ever wanted to be.

Now, what if I just don't feel like I fit inside one chronotype?

This is something that's pretty common, and we oftentimes think these people are the dolphin or the insomnia chronotype.

But if you want to get a better sense for your chronotype, try following a consistent schedule for two weeks, then retake the quiz.

What do I mean by consistent schedule?

I want you eating at the right times, which means stopping food by about two hours before bed, avoiding caffeine after 2 p .m.,

and following a consistent wake -up schedule.

The thing that affects your circadian rhythm the most turns out to be the hormone melatonin.

To learn more about melatonin and whether it's right for you, check out our video.

This is Dr. Michael Bruce, the sleep doctor, wishing you...

Sweet dream.

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本课的词汇与口语要点

这节口语课以视频“How to sleep better by knowing your chronotype”为素材。视频中反复出现的词有：chronotype, schedule, lion, sleep, bear。这段视频共有 66 个句子、872 个单词可供跟读。讲话部分时长为 4:22。说话人语速较快，每分钟约 200 个词，会出现较多连读和弱读。 82% 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
lion 名词	/ˈlaɪən/	сызы, 獅 /狮
consistent 形容词	/kənˈsɪs.tənt/	一貫的 /一贯的
quiz 名词	/kwɪz/	測驗 /测验, 競猜 /竞猜
dolphin 名词	/ˈdɑlf.ɪn/	海豚, 海豬 /海猪
wolf 名词	/wʊlf/	лон, мулон
characteristic 名词	/ˌkæɹ(ə)ktəˈɹɪstɪk/	特性, 特質 /特质
tendency 名词	/ˈtɛn.dən.si/	趨勢 /趋势, 傾向 /倾向
owl 名词	/aʊ(ə)l/	貓頭鷹 /猫头鹰, 夜貓子 /夜猫子
hormone 名词	/ˈhoɹmoʊn/	激素, 荷爾蒙 /荷尔蒙
backward 形容词	/ˈbækwɚd/	逆向
discover 动词	/dɪˈskʌvə/	發現 /发现, 發覺 /发觉
fitness 名词	/ˈfɪt.nəs/	健康, 健身
rhythm 名词	/ˈɹɪð.əm/	節奏 /节奏
toddler 名词	/ˈtɑdlɚ/	幼兒 /幼儿, 小孩
caffeine 名词	/ˈkæfiːn/	咖啡因, 咖啡鹼 /咖啡碱

视频中出现的短语动词

单词	发音	释义
wake up 动词	/ˌweɪk ˈʌp/	醒, 醒來 /醒来
check out 动词		退房
come up 动词		上來 /上来
figure out 动词		弄清楚
go through 动词		通過 /通过
make up 动词	/ˌmeɪk ˈʌp/	組成 /组成
stay up 动词		熬夜
turn out 动词		原來 /原来

值得反复跟读的句子

视频中简短而完整的句子，可以直接用在日常对话里：

Bruce, but how do I know what my personal chronotype is?
Can I change my chronotype?
What do I mean by consistent schedule?

视频中的语法

说话人最常用的结构，并附上视频中的原话：

结构	视频中的用法
现在完成时 have/has + 过去分词 — 过去发生但与现在仍有关联的事	have heard · has ever been called · they've been
定语从句 who / which + 从句 — 补充说明人或事物	people who fall · category, which is · times, which means
被动语态 be + 过去分词 — 强调发生了什么，而不是谁做的	been called · is called

需要注意的发音

说话人用了 12 次缩略和弱读形式，例如 they're, we're, don't。请按听到的简短形式来说。

“sh” 和 “zh” 音: inspiration /ˌɪn.spɪˈɹeɪ.ʃən/, socially /ˈsoʊʃəli/, wolfish /ˈwʊlfiʃ/
长单词——注意重音位置: incredibly /ɪŋˈkɹɛdɪbli/, characteristic /ˌkæɹ(ə)ktəˈɹɪstɪk/, inspiration /ˌɪn.spɪˈɹeɪ.ʃən/, critically /ˈkɹɪt.ɪ.kə.li/, intimacy /ˈɪn.tɪ.mə.si/

中文母语者容易读错的音：

/v/ — 不要读成 /w/，上齿轻触下唇: discover /dɪˈskʌvə/, extroverted /ˈɛkstɹəˌvəɹtɪd/, introverted /ˈɪn.tɹəˌvɜːɹ.təd/
词尾辅音 — 要读清楚，后面不要加元音: consistent /kənˈsɪs.tənt/, genetic /d͡ʒəˈnɛt.ɪk/, quiz /kwɪz/, wolf /wʊlf/, characteristic /ˌkæɹ(ə)ktəˈɹɪstɪk/
/r/ 和 /l/ 的区别: incredibly /ɪŋˈkɹɛdɪbli/, critically /ˈkɹɪt.ɪ.kə.li/

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 lion, consistent, quiz 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。

影子跟读法: 阅读完整分步指南 →

跟读练习: How to sleep better by knowing your chronotype - 通过视频学习英语口语

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