跟读练习: How to STOP Waking Up Feeling TIRED Every Morning - 4 Tips (animated) - 通过YouTube学习英语口语
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How often do you actually wake up feeling energized?
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How often do you actually wake up feeling energized?
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How many times a week do you get up when your alarm rings, without hitting the snooze button?
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Nothing is worse than going to bed early, only to wake up still feeling exhausted.
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There are number of factors that affect how tired you feel in the morning, and you probably have some habits that are robbing you of your energy.
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We'll look at some of the solutions that you should adopt, which will help you wake up early and well rested.
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Let's get started.
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1. Stop snoozing When you snooze, you’re not really getting more sleep.
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It doesn’t make you feel better about waking up.
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It actually does nothing beneficial for you.
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Every single time you hit the snooze button you wake up feeling more tired.
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This is because our sleep consists of 90 minute cycles.
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When you fall back asleep for such a short amount of time, your alarm wakes you up in the middle of your sleep phase, which will leave you feeling even more tired and sluggish.
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What I recommend is to use an app called "Sleep Cycle".
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What this app does, is it wakes you up at the end of your sleep phase.
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It does it by tracking your movements during the night and the alarm only goes off, when it detects you're at the end of the cycle.
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Waking up this way will leave you much more energetic than waking up in the middle of your REM phase.
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2. Get enough sleep We need a certain amount of sleep every day for our body to function properly.
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This may sound stupid and you probably already know this, but we tend to regularly sleep either too much or too little.
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One of the reasons this happens, is because we go to sleep at inconsistent hours.
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One day we go to bed at 10pm, the next at 3am.
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But you should go to sleep and wake up at the same time seven days per week.
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This way your body gets into the rhythm and you can wake up naturally at the end of a sleep cycle, every single day.
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Also everyone has a different amount of sleep needed to feel energized.
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If you want to find how many hours you personally need to wake up refreshed, go to bed at the same time every night for a week.
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Wake up without an alarm and write down the number of hours you slept every night.
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At the end of the week, you should be able to see how many hours you need to wake up and have a great day.
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You can then use this information to know when you should go to bed, to wake up at the required time.
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3. Rehydrate and get the blood flowing It's crucial that you hydrate yourself first thing in the morning.
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After 6 to 8 hours without water, you'll naturally be dehydrated, and dehydration causes fatigue.
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Every single day before going to sleep, I always place a glass of water on my nightstand.
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That way when I wake up, the water is already waiting for me.
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The objective is to rehydrate your body and mind as fast as possible, to replace the water you were deprived of during the hours you slept.
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Often when people feel tired, whether in the morning or afternoon, what they really need is more water, not more coffee.
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Another important thing to do, is some light exercise as soon as you wake up.
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Any physical activity that gets the heart rate up and the blood flowing is going to raise your energy levels.
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It may seem counter intuitive, but researchers say expending energy by engaging in regular exercise, doesn't make you tired, it actually creates energy in your body.
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Even if you think you're too tired to do anything, get up and walk around the room, and in a couple of minutes you'll feel some energy that wasn't there before.
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The exercise doesn't need to be anything extreme.
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No need to go run a marathon before breakfast.
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What I usually do is just some stretching, followed by jumping jacks and burpees.
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4. Avoid screens before bed Your TV, smart phone and computer screen all produce artificial blue light.
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The problem with artificial light in the evening, is that it tricks your body in to thinking that it's actually day time.
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When it gets darker outside, your body naturally produces a sleep hormone called melatonin.
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Since artificial light blocks melatonin production, we can really screw up our sleep, because your body doesn't send signals to your cells that's it's night time.
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That's why you shouldn't be looking at any screen at least 2 hours before bed.
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If you're watching this video on your phone at 2am, because you have to get up early...
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well.. You should apply this tip tomorrow and maybe replace your phone with a good book.
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For those of you who absolutely can't do without your phone or computer before bed, there is a solution for this blue light problem.
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There are two apps that you should install on your phone and computer, called Twilight and F.lux.
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What they do is, they block most of the artificial blue light by making your screen more orange.
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And the best part is, both are free.
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However if you're serious about fixing your tiredness problem, you won't be using any screens before bed anyway.
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I hope you learned something new today.
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I've been applying all of these tips for some time now and they definitely help.
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If you have any other solutions that have worked for you and you'd like to share, post them in the comments below.
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Together we'll become better than yesterday.
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日常交流中的五个重要短语
- Stop snoozing - 停止按贪睡按钮
- Get enough sleep - 确保充足的睡眠
- Rehydrate and get the blood flowing - 补水并促进血液循环
- Avoid screens before bed - 睡前避免屏幕使用
- Wake up feeling energized - 醒来时感到精力充沛
逐步影子跟读指南
要有效地练习英语影子跟读（英语影子跟读），可以按照以下步骤进行：
- 选择内容：找到这个视频，利用 看YouTube学英语 的机会。确保选择对你有吸引力的主题，这样能提高学习兴趣。
- 初次观看：初次观看时关注整体内容和大意，而不是每一个单词。试着理解讲者所传达的主要信息和观点。
- 分段听：将视频分成小段，每段大约10-15秒。逐段播放，重复观看，确保你能听到清楚的发音和语调。
- 影子跟读：在每一段播放之后，暂停视频，试着模仿讲者的发音和节奏。此时运用shadowspeak的方法，跟随讲者的语句进行练习。
- 定期复习：对照讲者的发音并进行改正，重复练习这些短语，直到你能流利地说出每句话。利用这个影子读法不断提高你的口语表达能力。
通过以上步骤，学习者不仅能够提高英语口语能力，还能掌握重要的生活习惯知识。借助这种学习方式，完全可以通过影子跟读（shadow speech）实现良好的语言表达。
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。