跟读练习: What lack of sleep does to the teenage brain - Wendy Troxel - 通过YouTube学习英语口语
困难
跟读控制
0% 已完成 (0/58 句)
It's 6:00 in the morning, pitch black outside.
⏸ 已暂停
速度:
重复次数:
等待模式:
字幕同步:0ms
所有句子
58 句
1
It's 6:00 in the morning, pitch black outside.
0:07.46 – 0:10.38 (2.9s)
2
My 14-year-old son is fast asleep in his bed.
0:10.55 – 0:13.47 (2.9s)
3
I flip on the light and physically shake the poor boy awake.
0:13.59 – 0:16.93 (3.3s)
4
because I know that, like ripping off a Band-Aid, it's better to get it over with quickly.
0:17.18 – 0:21.85 (4.7s)
5
Sound brutal, but perhaps familiar?
0:22.10 – 0:24.85 (2.8s)
6
Every morning I ask myself, how can I, knowing what I know, be doing this to my own son?
0:25.27 – 0:32.53 (7.3s)
7
You see, I’m a sleep researcher.
0:32.78 – 0:35.28 (2.5s)
8
So I know that I’m depriving my son of sleep he desperately needs as a rapidly growing teenager.
0:35.57 – 0:41.58 (6.0s)
9
I also know that by waking him up hours before his natural biological clock tells him he’s ready, I’m literally robbing him of the type of sleep most associated with learning, memory consolidation, and emotional processing.
0:41.75 – 0:55.97 (14.2s)
10
But it's not just my kid that's being deprived of sleep.
0:56.05 – 0:58.97 (2.9s)
11
Sleep deprivation among American teenagers is an epidemic.
0:59.01 – 1:02.68 (3.7s)
12
Only about 1 in 10 gets the 8 to 10 hours of sleep per night recommended by sleep scientists and pediatricians.
1:02.93 – 1:10.40 (7.5s)
13
The major factor preventing teens from getting the sleep they need is a matter of public policy.
1:10.48 – 1:16.74 (6.3s)
14
Across the country, many schools are starting around 7:30 a.m. or earlier, despite the fact that major medical organizations recommend that middle and high schools start no earlier than 8:30 a.m.
1:17.32 – 1:30.54 (13.2s)
15
These early start policies have a direct effect on how little sleep American teenagers are getting.
1:30.92 – 1:36.51 (5.6s)
16
They’re also pitting teenagers in a fundamentally unwinnable fight against their own bodies.
1:36.84 – 1:42.52 (5.7s)
17
Around the time of puberty, teenagers experience a delay in their biological clock, which determines when we feel most awake and when we feel most sleepy.
1:43.31 – 1:52.02 (8.7s)
18
This is driven in part by a shift in the release of the hormone melatonin.
1:52.15 – 1:56.03 (3.9s)
19
Teenagers’ bodies wait to start releasing melatonin until around 11 p.m., which is two hours later than what we see in adults or younger children.
1:56.07 – 2:05.25 (9.2s)
20
This means that waking a teenager up at 6 a.m.
2:05.70 – 2:09.50 (3.8s)
21
is the biological equivalent of waking an adult up at 4 a.m.
2:09.50 – 2:14.67 (5.2s)
22
Now, on the unfortunate days when I have to wake up at 4 a.m., I’m a zombie.
2:15.09 – 2:19.84 (4.8s)
23
Functionally useless.
2:19.84 – 2:21.18 (1.3s)
24
I can't think straight.
2:21.26 – 2:22.60 (1.3s)
25
I’m irritable, and I probably shouldn’t be driving a car.
2:22.64 – 2:25.97 (3.3s)
26
But this is how many American teenagers feel every single school day.
2:26.47 – 2:30.65 (4.2s)
27
Many of the, shall we say, unpleasant characteristics that we chalk up to being a teenager— moodiness, irritability, laziness, depression— could be a product of chronic sleep deprivation.
2:31.02 – 2:43.12 (12.1s)
28
For many teens battling chronic sleep loss, their go-to strategy to compensate is consuming large quantities of caffeine in the form of venti Frappuccinos, or energy drinks and shots.
2:43.28 – 2:54.96 (11.7s)
29
So essentially, we've got an entire population of tired but wired youth.
2:55.21 – 3:01.51 (6.3s)
30
Advocates of sleep-friendly start times know that adolescence is a period of dramatic brain development, particularly in the parts of the brain that are responsible for those higher order thinking processes, including reasoning, problem solving, and good judgment.
3:02.14 – 3:18.44 (16.3s)
31
In other words, the very type of brain activity that’s responsible for reining in those impulsive and often risky behaviors that are so characteristic of adolescence.
3:18.53 – 3:28.29 (9.8s)
32
They know that, like the rest of us, when teenagers don’t get the sleep they need, their brains, their bodies, and behavior suffer.
3:28.62 – 3:35.75 (7.1s)
33
They can't concentrate.
3:35.88 – 3:37.38 (1.5s)
34
Their attention plummets, and many will even show behavioral signs that mimic ADHD.
3:37.67 – 3:43.18 (5.5s)
35
But the consequences of teen sleep loss go well beyond the classroom, sadly contributing to many of the mental health problems that skyrocket during adolescence.
3:43.55 – 3:53.48 (9.9s)
36
In our work with teens from LA Unified School District, we found that teens with sleep problems were 55% more likely to have used alcohol in the past month.
3:54.15 – 4:03.61 (9.5s)
37
In another study with over 30,000 high school students, they found that for each hour of lost sleep, there was a 38% increase in feeling sad or hopeless, and a 58% increase in teen suicide attempts.
4:03.82 – 4:18.17 (14.3s)
38
And if that's not enough, teens who skimp out on sleep are at increased risk for a host of physical health problems that plague our country, including obesity, heart disease, and diabetes.
4:18.75 – 4:30.81 (12.1s)
39
Then there’s the risk of putting a sleep-deprived teen behind the wheel.
4:31.10 – 4:35.02 (3.9s)
40
Studies have shown that getting five hours or less of sleep per night is the equivalent of driving with a blood alcohol content above the legal limit.
4:35.44 – 4:44.82 (9.4s)
41
Researchers in this area have produced tremendous science showing the benefits of later start times.
4:45.36 – 4:52.08 (6.7s)
42
The findings are unequivocal.
4:52.12 – 4:54.04 (1.9s)
43
Teens from districts with later start times get more sleep.
4:54.08 – 4:57.29 (3.2s)
44
They're more likely to show up for school.
4:57.67 – 4:59.84 (2.2s)
45
School absences dropped by 25% in one district, and they're less likely to drop out.
4:59.84 – 5:05.63 (5.8s)
46
Not surprisingly, they do better academically.
5:05.93 – 5:08.47 (2.5s)
47
Standardized test scores in math and reading go up by 2 to 3 percentage points.
5:08.85 – 5:13.64 (4.8s)
48
That's as powerful as reducing class sizes by one third fewer students.
5:13.89 – 5:18.77 (4.9s)
49
Their mental and physical health improves, and their families are happier.
5:19.11 – 5:23.49 (4.4s)
50
Even their communities are safer because car crash rates go down— a 70% reduction in one district.
5:23.57 – 5:30.41 (6.8s)
51
Now, given these tremendous benefits, you might think, well, this is a no brainer, right?
5:30.87 – 5:36.04 (5.2s)
52
So why have we as a society failed to heed this call?
5:36.29 – 5:40.17 (3.9s)
53
Delaying start times presents many logistical challenges.
5:40.88 – 5:44.26 (3.4s)
54
Updating bus routes, increased transportation costs, impact on sports.
5:44.26 – 5:49.09 (4.8s)
55
Care before or after school.
5:49.30 – 5:51.51 (2.2s)
56
But these are problems we have to work through.
5:51.85 – 5:54.72 (2.9s)
57
They are not valid excuses for failing to do the right thing for our children, which is to start middle and high schools no earlier than 8:30 a.m.
5:54.98 – 6:04.90 (9.9s)
58
Districts around the country, big and small, who have made this change, they’ve found that these fears are often unfounded and far outweighed by the tremendous benefits for our student health and performance and our collective public safety.
6:05.15 – 6:19.96 (14.8s)
关于本课：青少年睡眠不足的深远影响
本视频深入探讨了青少年睡眠不足的严峻后果，以及早期学校上课时间对他们生理和心理健康的负面影响。作为一名睡眠研究员，演讲者温迪·特罗克塞尔以其亲身经历开场，揭示了强迫青少年在生理时钟未准备好时醒来的危害。
通过学习本视频，您将不仅了解睡眠对青少年大脑发育、学习记忆和情绪处理的重要性，还能掌握描述健康问题、教育政策和社会议题的丰富英语词汇和表达。本课非常适合进行英语口语练习，特别是提升您在讨论公共卫生、教育改革等社会话题时的英语流利度。
您将练习听取和理解复杂的论证结构，掌握如何用英语有效表达观点、引用数据来支持论点，这对于准备雅思口语考试，尤其是Part 3关于社会议题的讨论非常有益。
重要词汇和短语
- deprive (someone) of (something): 剥夺（某人）某物。例句：Early school start times deprive teenagers of essential sleep.（过早的学校开学时间剥夺了青少年所需的睡眠。）
- epidemic: 流行病；（不良事物的）泛滥。用于描述青少年普遍睡眠不足的现象。
- biological clock: 生物钟。指身体自然的昼夜节律。
- melatonin: 褪黑激素。一种调节睡眠的关键荷尔蒙。
- chronic sleep deprivation: 慢性睡眠不足。指长期性的睡眠缺失。
- higher order thinking processes: 高阶思维过程。包括推理、解决问题和良好判断力等复杂认知能力。
- unequivocal: 明确的，不容置疑的。常用于描述科学研究结果或证据的确定性。
本视频练习技巧
本视频是进行高效英语口语练习和发音练习的绝佳材料，尤其是通过跟读技巧来提升您的语言能力：
- 语速与口音：演讲者语速适中偏快，发音清晰，带有标准的美国口音。建议初学者可先放慢速度跟读，熟悉节奏后逐渐提速，以训练您的听力和反应速度，同时模仿地道的发音和语调。
- 内容难度与雅思口语：视频内容涉及科学研究、公共政策和青少年健康等话题，词汇相对专业，论证逻辑严密。这非常适合希望提升雅思口语成绩的考生，特别是对于Part 3中需要深入探讨社会现象和提出解决方案的题目。尝试复述演讲者的观点，并用自己的语言阐述睡眠不足的危害及其解决方案。
- 提升英语流利度：在跟读时，注意模仿演讲者语调的起伏和重音，尤其是她在强调重要事实和数据时的语气。这不仅能帮助你改善发音练习，还能提升表达时的自信和流畅度，增强你的英语流利度。
- 关注论证结构：视频中包含大量数据和因果关系论证。练习理解并复述这些复杂的句子结构，例如“A leads to B”（A导致B）、“X is correlated with Y”（X与Y相关），这将有效提高你构建复杂句子的能力。
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。
如何在ShadowingEnglish上有效练习
- 选择您的视频： 挑选一段语音清晰、自然的YouTube视频。TED演讲，BBC新闻，电影片段，播客或雅思口语范例都很好。将URL粘贴到搜索栏中。从较短的视频（短于5分钟）以及您真正感兴趣的内容开始——兴趣是最重要的导师。
- 先听，理解上下文： 第一次听的时候，将速度保持在1倍速并仅仅倾听。还不要尝试重复。专注于理解其含义，收集新词汇，并注意讲话人如何强调单词，连读声音及使用停顿。
- 设置跟读模式：
- 等待模式：选择
+3s或+5s——在每句话播放完毕后，视频会自动暂停以便您有时间大声重复它。如果您想完全控制并在每次重复后由您自己点击下一步，请选择手动。 - 字幕同步：YouTube字幕有时会在音频前或后略微出现。使用
±100ms使它们完美对齐以助您准确跟读。
- 等待模式：选择
- 大声跟读（核心练习）： 这是真正发生改变的一步。当一个句子播放出来立刻——或在暂停期间——大声、清晰且自信地重复出来。千万不要只是张张嘴：要模仿说话者的准确节奏、重音、音高和连读。力求听上去就像说话者的影子，而不仅是逐字背诵。使用重复功能多次练习同一个句子，直到感觉自然为止。
- 提高难度： 当练习段落变得相对舒适后，就去挑战自我。将速度增加至 <code>1.25x</code> 或甚至 <code>1.5x</code> 以训练高速语言反射。或者将等待模式调整为 <code>关闭</code> 以进行连续跟读——这是最进阶同样收益最大的模式。持续的每日15–30分钟的练习将可以在几周内产生可见的效果。