跟读练习: How to wake up feeling refreshed » 3 essentials - 通过视频学习英语口语
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Hello, my name is Izzy.
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I'm a medical student at Cambridge University, currently on a gap year, learning Mandarin and also working with a health tech startup.
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Waking up feeling tired is something that almost all of us experience from time to time.
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In this video I'm going to share with you three things
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that help me wake up feeling refreshed and full of energy every day.
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If you'd like to skip ahead, these three things are light, water and mindfulness.
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Ever since I was old enough to be in charge of my own sleeping habits, I have been a night owl.
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I was that stereotypical teenager who would stay up late and then wake up at noon if I were given the choice.
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This means that mornings have always been a bit of a struggle for me.
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You know that feeling when your alarm goes off
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but your bed feels so comfortable and amazing and so warm
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and the last thing you want to do is step out of your bed.
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Then I would often end up repeatedly hitting snooze and
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when I finally did negotiate myself out of bed I would feel groggy and just awful.
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As a medical student I have had to get used to waking up much much earlier than my natural preference.
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Here are three things that have been genuinely invaluable to helping me wake up earlier still feeling refreshed and alert.
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Firstly my light alarm.
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Light is key to setting our body clock and can also help us to wake up more gently than a sound alarm.
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Back when I was still using sound alarms on my phone
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I would often find myself being rudely awakened and then just immediately hitting snooze, as my body didn't have time to adjust to being awake.
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Ever since using light alarms, I only ever use sound alarms as a backup option.
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For example, if I have an exam the next day, then I'll always set an extra alarm just in case my first one doesn't go off.
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I used to use the Lumi body clock starter, but then I upgraded to the Philips Somnio wake-up light,
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which I've been using daily for the last two years and absolutely love and rely on.
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There are four things I really like about the Somnio.
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Firstly the light alarms simulated sunrise can go quite bright
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and definitely wakes me up in the morning without need for any sound alarm at all.
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You can also set how rapidly you want the Sun to rise
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and also how bright
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and you can even use it as a lamp at any time by just turning on the lamp option like so.
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Oops, I just realised it's been out of shot.
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There's lots of options for gentle sound effects such as birdsong or rain.
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Along with working as an alarm, it can also provide a simulated sunset,
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which is where it gradually dims down over time, down to nothing.
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And often I'll put this on in the background
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while I'm just listening to an audiobook or doing a meditation just before bed so that's a really nice way to relax.
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And finally I think it's quite aesthetic.
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I quite enjoy this sort of space-age doughnut shaped light and yeah so that's why I love the Philips Somnio.
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Having a light alarm helps me to take control of my own circadian rhythm, my own body clock, but a free option which anyone can access is sunlight.
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So obviously this is a bit limited by
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daytime and nighttime but if you wake up in the morning
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and first thing you open your curtains
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and let in a lot of bright light that will do a similar trick in terms of setting your body clock.
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My second favorite thing in the mornings to help me feel alert and refreshed is actually water.
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Around two years ago I decided to start a habit of
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drinking at least a cup of water every single morning as soon as I woke up.
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In Atomic Habits, which is a really good book by the way I highly recommend you check it out,
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James Clear talks about how environment can be a very powerful driver of habit formation and maintenance.
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So every night before bed, I refill my trusty water bottle with 500 millilitres of freshly filtered water and I just pop it by my bedside.
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And this means
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that as soon as I wake up from my light alarm I can just casually reach over
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and very easily down 500ml of pretty tasty filtered water first thing in the morning.
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And I found this really helps me to stay alert, hydrated and wake up in the morning.
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And also it means that I don't get
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so many headaches in the day
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because I feel like I start of the day already with 500ml of water
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so I'd highly recommend trying out drinking water first thing in the morning.
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The water bottle I use is a basic one from Amazon, it's pretty old now as I've used it for two years,
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which is the two years I've had this habit for and it's called the Iron 8 Leak Proof.
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The reason why I like this one in particular so much is
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because it has a small hole in the top of it just here
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and this means that it has a very smooth flow of water
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and without any of that annoying glugging that you get with bottles
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that don't have that small hole in the top to let the air in.
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Thirdly is my Zafu, or my meditation cushion.
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This is a buckwheat filled meditation cushion in colour zen black of course
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and I have popped this in the corner of my room just next to my bookshelf
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and whenever I see it it reminds me to meditate every morning and night.
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I've been meditating for around two years by now and it's honestly become something I enjoy so much.
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I think that feeling of calm and a peaceful quality of mind is just irreplaceable
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and I would highly recommend it if you haven't tried it before.
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Building mindfulness into my routine, including yoga and meditation, really helps me to wake up feeling fresh in three ways.
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Firstly, it gives me something to actively look forward to in the morning.
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This means that when I wake up early, I know the first activities I'm going to be doing are self-care activities
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that I actively enjoy and will help me to have a great day ahead.
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And this makes it so much easier to convince myself to get out of bed and feel excited for the day.
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Secondly meditation also helps me fall asleep faster at night by learning how to calm my mind
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and slow down racing thoughts this means that even after a packed day
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when I go to bed and I do my meditation before bed I can slow down those busy thoughts.
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Thirdly it also gives me a nighttime routine to look forward to and help me wind down before going to bed.
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As a reformed night owl I can very easily stay up past my bedtime
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and just do absolute nonsense into I don't know the very early hours of the morning
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but by having a nighttime routine
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that I actually look forward to including things like meditation I can more easily convince myself
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or tempt myself into thinking oh
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if I go to bed now then I get to do my evening routine
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and I quite like my evening routine why don't I go bed now.
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After a busy day of course meditation also helps to cultivate a peaceful quality of mind which is perfect for falling asleep.
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So those are three things that really help me to wake up feeling fresh every day.
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So light, water and mindfulness.
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I really hope these tips have been interesting or helpful in some way.
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Let me know in the comments whether you've tried any of these and if they worked for you.
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Thank you so much for watching if you've made it this far.
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If you enjoyed this video then please do check out some of my other ones they'll be around similar topics, on how to live a healthier and happier life and I'll see you soon.
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Thank you.
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本课的词汇与口语要点
这节 B1 级别的口语课以视频“How to wake up feeling refreshed » 3 essentials”为素材。 视频中反复出现的词有：alarm, wake, bed, meditation, feeling。 这段视频共有 95 个句子、1394 个单词可供跟读。 讲话部分时长为 7:59。 说话人语速自然，每分钟约 175 个词，接近日常对话。 只有 81% 的单词属于英语最常用的 3,000 词，词汇难度较高。
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 |
|---|---|---|
| alarm 名词 | /əˈlɑɹm/ | 警報 /警报 |
| meditation 名词 | /mɛdɪˈteɪʃn̩/ | 沉思 |
| habit 名词 | /ˈhæb.ɪt/ | 習慣 /习惯 |
| mindfulness 名词 | /ˈmaɪn(d)fʊlnəs/ | 正念 |
| nighttime 名词 | /ˈnaɪtˌtaɪm/ | 夜裡 /夜里, 夜間 /夜间 |
| refresh 动词 | /ɹɪˈfɹɛʃ/ | 提神 |
| firstly 副词 | /ˈfɜɹstli/ | 第一, 首先 |
| meditate 动词 | /ˈmɛ.dɪˌteɪt/ | 沉思, 冥想 |
| simulate 动词 | /ˈsɪm.jə.lət/ | 模拟 |
| snooze 动词 | /snuz/ | 打盹 |
| thirdly 副词 | /ˈθɚdli/ | 三來 /三来, 第三 |
| cushion 名词 | /ˈkʊʃən/ | 墊子 /垫子, 軟墊 /软垫 |
| lamp 名词 | /ˈlæ̝mp/ | 燈 /灯, 電燈 /电灯 |
| convince 动词 | /kənˈvɪns/ | 說服 /说服 |
| filter 名词 | /ˈfɪltɚ/ | 過濾器 /过滤器, 濾過器 /滤过器 |
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 |
| look forward to 动词 | 期待, 向往 | |
| slow down 动词 | 減速 /减速, 放慢 | |
| stay up 动词 | 熬夜 | |
| check out 动词 | 退房 | |
| end up 动词 | 到达 | |
| try out 动词 | 試用 /试用 |
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 |
|---|---|
| 现在完成进行时 have/has been + -ing — 以前开始、现在仍在继续的动作 | I've been using · I've been meditating · have been interesting |
| 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 been · have always been · have popped |
| 定语从句 who / which + 从句 — 补充说明人或事物 | Habits, which is · mind which is |
| 比较级 -er than / more … than — 比较两个事物 | earlier than · more gently than |
需要注意的发音
说话人用了 23 次缩略和弱读形式，例如 don't, I'm, I've。请按听到的简短形式来说。
- “th” 音: thirdly /ˈθɚdli/, aesthetic /ɛsˈθɛ.tɪk/, rhythm /ˈɹɪð.əm/
- “sh” 和 “zh” 音: meditation /mɛdɪˈteɪʃn̩/, refresh /ɹɪˈfɹɛʃ/, cushion /ˈkʊʃən/, bookshelf /ˈbʊkˌʃɛlf/, freshly /ˈfɹɛʃli/
- 长单词——注意重音位置: audiobook /ˈɔdi.oʊbʊk/, circadian /sɚˈkeɪ.di.ən/, irreplaceable /ˌɪə.ɹəˈpleɪ.sə.bəl/, stereotypical /ˌstɛɹ.iː.əˈtɪp.ɪ.kəl/, invaluable /ɪnˈvælju(ə)bl̩/
中文母语者容易读错的音：
- /v/ — 不要读成 /w/，上齿轻触下唇: actively /ˈæktɪvli/, convince /kənˈvɪns/, cultivate /ˈkʌltɪveɪt/, invaluable /ɪnˈvælju(ə)bl̩/
- 词尾辅音 — 要读清楚，后面不要加元音: habit /ˈhæb.ɪt/, mindfulness /ˈmaɪn(d)fʊlnəs/, refresh /ɹɪˈfɹɛʃ/, meditate /ˈmɛ.dɪˌteɪt/, simulate /ˈsɪm.jə.lət/
- /r/ 和 /l/ 的区别: alarm /əˈlɑɹm/, firstly /ˈfɜɹstli/, irreplaceable /ˌɪə.ɹəˈpleɪ.sə.bəl/, refill /ˈɹiː.fɪl/, rudely /ˈɹuːdli/
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 alarm, meditation, habit 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。