跟读练习: What Happens When We Don't Get Enough Sleep - Scary Effects of Sleep Deprivation (animated) - 通过YouTube学习英语口语
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In today's fast paced world, a good night's sleep has become somewhat of a luxury.
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In today's fast paced world, a good night's sleep has become somewhat of a luxury.
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It has fallen down on our list of priorities behind work, chores, social time, and entertainment.
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Functioning on less sleep has even become some kind of badge of honor.
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We brag to our friends, how little sleep we got last night, like it's something to be proud of.
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But sleep should become our top priority.
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It’s a vital part of life as important to your physical and mental health as food and water.
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One of the biggest problems with lack of sleep is that people don't even know they are sleep deprived.
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Studies show that over time, people who are getting five hours of sleep, instead of seven or eight, begin to feel that they have adapted and got used to this sleep pattern.
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But if you look closely at how they actually do on tests of mental alertness and performance, they are functioning on a sub-par level.
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Stimulants like caffeine also aren’t enough to override your body’s profound need for sleep.
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Now let's look at some side effects that you'll have to deal with when being sleep deprived.
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1. It makes you dumb Sleep plays a critical role in thinking and learning.
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Lack of sleep hurts these cognitive processes in many ways.
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It impairs attention, alertness, concentration, reasoning, and problem solving.
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This makes it more difficult to learn efficiently.
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During the night, your brain is busy processing information from the day and forming memories.
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If you are sleep deprived, your ability to learn and retain new information may be impaired.
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This may not be news to anyone who has pulled an all nighter, cramming for a test only to find the facts and figures they knew at 2 a.m. could not be recalled the next day.
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To put it simply, without adequate sleep, your brain has a harder time absorbing and recalling new information.
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2. You'll gain weight Remarkably, sleep loss may also be a contributing factor to obesity.
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Firstly, it makes you too tired to get enough exercise.
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Secondly, you're more inclined to over eat, as it affects two hormones that control your hunger: ghrelin and leptin.
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Ghrelin signals your brain that it’s time to eat.
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When you’re sleep deprived, your body makes more ghrelin.
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Leptin, on the other hand, cues your brain to put the fork down.
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When you’re not getting enough sleep, leptin levels plummet, signaling your brain to eat more food.
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Put the two together, and it’s no wonder sleep deprivation leads to overeating and extra pounds.
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In fact, sleep-deprived participants in one study, ate an average of 300 calories more per day.
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Plus, when you’re sleep deficient, your brain's reward center lights up, looking for something that feels good.
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So while you might be able to avoid food cravings when you’re well rested, your sleep deprived brain may have trouble saying no to a second slice of cake.
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3. It's like being drunk Lack of sleep dulls activity in the brain’s frontal lobe, which involves motor function and problem solving.
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Your reaction time is slower and you don't have the mental clarity to make the best decisions.
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So it’s a little like being drunk.
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A National Sleep Foundation survey has revealed that 60 percent of adult drivers say they have driven a vehicle while feeling drowsy.
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And more than one third have actually fallen asleep at the wheel.
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Unfortunately, many of these situations end in tragedy.
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It's estimated that sleep deprived driving is responsible for a full 20 percent of all vehicle crashes.
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That would mean it causes approximately 1 million crashes each year in the U.S., eight thousand of which are fatal.
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So think twice before hopping behind the wheel, when you know you didn't get enough sleep.
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4. You might die early Reduced sleep time is a greater mortality risk than high blood pressure, heart disease and even smoking.
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In one meta-analays they discovered that people who slept for less than six hours each night, were 12 percent more likely to die prematurely, than those who slept the recommended six to eight hours.
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The team analysed 16 studies involving a total of 1.3 million people before reaching their conclusions.
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While you’re asleep, your body takes care of all of the regenerative jobs needed to keep it healthy.
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Without sleep, this regeneration process isn't completed.
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What suffers is your immune system.
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If you're not sleeping properly there can be significant issues in terms of your body's ability to fight off infections.
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Our immune system is designed to protect us from colds, flu, and other diseases, but when it is not functioning properly, it fails to do its job.
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That makes you more likely to get sick and stay sick, or have a slow healing time for any injuries you may have.
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I hope this gave you some insight on just how much sleep can affect our well being.
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If you want to know how to prevent all these deficiencies, you should check out my book summary of "Sleep Smarter", which will give you all the necessary tools to improve your sleep.
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Thanks for watching :)
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背景与背景信息
在当今快节奏的生活中，良好的睡眠已经成为一种奢侈品。许多人在工作、家务、社交和娱乐等事务面前，常常将睡眠放在次要位置。这种对睡眠的忽视，不仅影响我们的身体健康，还对我们的思维和学习能力产生严重影响。为了应对这一现象，了解睡眠不足带来的可怕影响变得尤为重要。
日常沟通中常用的五个短语
- 你昨晚睡得好吗？ - 这个问题可以用于关心他人的睡眠情况。
- 我需要更多的休息。 - 在线交流时表达对自己休息的需求。
- 睡眠不足会影响我的工作表现。 - 指出睡眠对工作的影响，适合工作场合使用。
- 我昨晚只睡了五个小时。 - 分享个人的睡眠时间，可以引发更多关于睡眠的话题。
- 有没有好方法可以改善睡眠质量？ - 向他人求助，寻找改善睡眠的建议。
逐步影子跟读指南
要提高英语口语能力，特别是在面临高难度内容时，可以尝试以下的英语影子跟读技巧：
- 选择适合的材料：从视频或音频中选择短片段，例如有关于睡眠不足影响的内容，以便逐步练习。
- 听并反复练习：使用看YouTube学英语的方式，先听一遍原文，感受语调和语速。
- 逐句跟读：暂停后，尝试重复每一句话。可以使用英语影子跟读的技巧，试着模仿发音和语调。
- 录音对比：将自己的声音录制下来，并与视频中的内容进行对比，分析发音和流畅度的差异。
- 持续练习：每天定时重复此练习，直到能够流利地复述整个内容，最终通过这种方法提升口语能力。
通过这样的方式，你不仅可以提高自己的英语口语能力，还能全面了解如何处理影响生活的重要主题。利用这种shadow speech的练习，使学习过程更加有效和有趣。
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。