跟读练习: Why Can’t You Sleep When Work Seems to Be Going Fine? - 通过视频学习英语口语

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Have you ever been getting everything done at work, but lately you're having trouble staying asleep?

You go to bed exhausted, but a few hours later, you're awake.

Your mind starts moving through tomorrow's responsibilities, and you find yourself working out a problem you had every intention of leaving until the morning.

Then morning comes, you get dressed, you show up, and you do what needs to be done.

But you may feel tired, but your work is still good.

So when you think about how you're handling the pressure, you're telling yourself that you're managing.

Changes in your sleep can be an early indication that the stress is affecting you even while your performance remains steady.

You may notice the strain at night before it becomes obvious in your work.

I'm Dr. Tracy Marks, a psychiatrist, and I teach practical neuroscience that helps high performers stay sharp under pressure.

Today, I'm talking about how work stress can affect your sleep

and how to recognize the pattern without turning sleep into another thing to worry about.

When you're accustomed to being capable and dependable, getting the work done can become your main way of deciding whether you're okay.

And during a demanding stretch, you may find ways to keep doing it.

You concentrate harder, you give yourself extra time, or you rely on skills you've practiced for years.

So you can still be doing good work, even when it takes more out of you than usual.

Changes in your sleep can give you another clue about how you're doing.

It's a little like a check engine light.

It doesn't exactly tell you what's going on, but it's a reason to take a closer look.

And the trouble isn't always waking up in the middle of the night.

Have you ever felt completely exhausted in the evening and then by the time you get in bed and lie back, you're fully awake?

It's very frustrating when your sleep doesn't follow the schedule that you set for it.

Stress can leave you too alert to sleep, even when you're exhausted, But there's something else that helps explain why this happens more easily in some people than others.

It's called sleep reactivity.

It means how easily stress disrupts your sleep.

Some people go through a demanding stretch and their sleep barely changes.

For other people, it becomes harder to fall asleep

or they wake up during the night and have trouble getting back to sleep.

How do you know if this is you?

Think about what usually happens to your sleep when something important is coming up.

Maybe you have a meeting tomorrow that you've prepared for.

You know what you're going to say, and you're not expecting it to go badly.

But when you get into bed, you're still going over it, and it takes much longer than usual to fall asleep.

Or you have a difficult conversation in the afternoon.

You work it out, you finish your day, and you watch a couple of episodes of Silo, and by the time you go to bed, you feel fine.

You're not even thinking about the conversation anymore.

But then you lie in bed for an hour, unable to fall asleep.

You may remember a similar pattern in your past, like having trouble sleeping before exams or waiting for an important decision.

Your sleep was more disrupted whenever you had a lot going on.

That kind of history can suggest that your sleep is more reactive to stress.

One bad night doesn't tell you that.

We're talking about a tendency that you've noticed across different situations.

And you can have this tendency even when you usually sleep well.

You might sleep fine for weeks and go through a demanding period and then suddenly have trouble.

The sensitivity may not be obvious until something challenges your sleep.

We're also talking specifically about how your sleep responds to stress.

It doesn't necessarily mean that you're someone who feels anxious all day or reacts strongly to everything.

You don't have to feel panicked or describe yourself as overwhelmed for stress to affect your sleep.

In fact, you may feel focused, responsible, and very busy.

And then when you look at those demands individually, they can seem reasonable, even as they take up more of your day and more of your attention.

This is where comparing yourself to a coworker can lead you in the wrong direction.

Say you're both working on the same deadline.

You're putting in similar hours and you're both doing good work.

They mention that they went home and slept through the night.

Meanwhile, you are awake at three, thinking about the problem with the project.

It's easy to hear that and think, why can't I handle this as well as they can?

But you don't know that they're handling the work better.

One possible difference is that their sleep is less sensitive to stress.

They may be just as concerned about the deadline without having the same sleep trouble.

There can be other differences too, but their ability to sleep doesn't tell you how much pressure you should be able to tolerate.

If your sleep has changed, that's worth paying attention to, even if the person working beside you seems fine.

Now, sleep reactivity and worrying can overlap.

They're not the same thing, but repeatedly going over a problem in your mind can make sleep more difficult,

particularly when your sleep is already sensitive to stress.

Imagine you wake up and remember something that you need to do tomorrow.

You start working through it.

Then you look at the clock and realize how long you've been awake.

Now you're thinking about the project and wondering how you're going to get through tomorrow with so little sleep.

And after a few nights like that, you may start worrying about your sleep even before you get in bed.

And anticipating another bad night can make it harder to settle down.

So now you've got your baseline work -related thing to worry about on top of worrying about sleep.

I'll come back to getting help with that in a minute.

But first, it's worth looking at whether something in your workday has changed.

Think back to when your sleeping troubles began.

Were you taking on more responsibility?

Had you started catching up on work at night because you couldn't get enough uninterrupted time during the day?

Maybe you checked tomorrow's schedule before bed, then open a document, notice that something needs fixing, and then start making changes.

And what was supposed to be a quick look becomes another half an hour of work.

If that's happening, one adjustment to try is moving your review earlier in your evening.

Before you finish work, make a brief note of what still needs attention and when you'll return to it.

That gives you a place to pick up tomorrow without doing another round of problem solving just before bed.

You're trying to give yourself some time to settle after work.

It isn't a guarantee that you'll sleep well that night, so you don't want to turn this into something that you're checking each night to see whether or not it worked.

And if working until bedtime is the only way you can get everything done, take a look at why.

Is there more work than can reasonably fit into your day?

Are interruptions making it harder to finish things?

It could be some of both.

Working in the evening can feel easier because you finally have some uninterrupted time.

You actually get things finished.

But if that becomes your regular way of keeping up, it's worth looking at what you need to change during the day,

especially if you've noticed that your sleep is worse when you work late.

I don't want you to assume that every sleep change is caused by work stress.

Medications, alcohol, pain, hormonal changes, and other conditions can affect sleep.

If the problem continues or affects how you function during the day, talk with a healthcare professional.

Loud snoring or waking up gasping also deserves an evaluation.

And if worrying about your sleep has become part of the problem, that's something that you can get help for too.

For chronic insomnia, Cognitive Behavior Therapy for Insomnia, or CBTI it's called, is a recommended first -line treatment.

It addresses the habits and the thoughts that keep insomnia going, including worrying about sleep itself.

You don't have to resolve every problem at work before getting help for your sleep.

So here's the takeaway message.

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If you've been judging how you've been doing mainly by whether or not you're getting your work done, include what's happening at night.

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You don't want to wait until your work starts slipping to take note of your sleep patterns.

102

Thanks for watching today.

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See you next time.

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本课的词汇与口语要点

这节 B2 级别的口语课以视频“Why Can’t You Sleep When Work Seems to Be Going Fine?”为素材。视频中反复出现的词有：sleep, stress, bed, trouble。这段视频共有 103 个句子、1477 个单词可供跟读。讲话部分时长为 7:54。说话人语速较快，每分钟约 187 个词，会出现较多连读和弱读。 89% 的单词属于英语最常用的 3,000 词，词汇容易理解。

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
awake 动词	/əˈweɪk/	醒, 醒來 /醒来
insomnia 名词	/ɪnˈsɒmniə/	失眠
exhaust 动词	/ɪɡˈzɔst/	抽完
disrupt 动词	/dɪsˈɹʌpt/	破壞 /破坏
tendency 名词	/ˈtɛn.dən.si/	趨勢 /趋势, 傾向 /倾向
deadline 名词	/ˈdɛdˌlaɪn/	截止日期, 限期
frustrate 动词	/ˈfɹʌsˌtɹeɪt/	令人失望, 挫折
interruption 名词	/ˌɪntəˈɹʌpʃən/	中斷 /中断
neuroscience 名词		神經科學 /神经科学
overwhelm 动词	/ˌoʊ.vɚˈwɛlm/	吞沒 /吞没
workday 名词		工作日
bedtime 名词	/ˈbɛdtaɪm/	就寢時間 /就寝时间
accustomed 形容词	/əˈkʌs.təmd/	習慣了 /习惯了
psychiatrist 名词	/ˌsaɪˈkaɪ.ə.tɹɪst/	精神病醫生 /精神病医生
overlap 动词	/ˌəʊvəˈlæp/	重叠

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
go through 动词		通過 /通过
come up 动词		上來 /上来
get through 动词	/ɡɛt ˈθɹu/	度過 /度过
pick up 动词		拾取, 撿 /捡
settle down 动词		冷靜下來 /冷静下来
show up 动词		露面
work out 动词	/ˌwɝk ˈaʊt/	計算 /计算, 算出

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：

How do you know if this is you?
You're not even thinking about the conversation anymore.
One bad night doesn't tell you that.
Were you taking on more responsibility?
Is there more work than can reasonably fit into your day?

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	Have you ever been getting · you've been judging
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	you've practiced · Have you ever felt · you've prepared
被动语态 be + 过去分词 — 强调发生了什么，而不是谁做的	be done · is caused

需要注意的发音

说话人用了 55 次缩略和弱读形式，例如 you're, you've, don't。请按听到的简短形式来说。

“sh” 和 “zh” 音: interruption /ˌɪntəˈɹʌpʃən/, indication /ɪndɪˈkeɪʃən/, anxious /ˈæŋkʃəs/, medication /mɛdɪˈkeɪʃən/
长单词——注意重音位置: reactivity /rɪˈakˈtɪvɪti/, dependable [dɪˈpɛndəbəɫ], interruption /ˌɪntəˈɹʌpʃən/, psychiatrist /ˌsaɪˈkaɪ.ə.tɹɪst/, anticipate /ænˈtɪs.ɪ.peɪt/

中文母语者容易读错的音：

/v/ — 不要读成 /w/，上齿轻触下唇: reactivity /rɪˈakˈtɪvɪti/, overwhelm /ˌoʊ.vɚˈwɛlm/, reactive /ɹiːˈæktɪv/, overlap /ˌəʊvəˈlæp/, individually /ˌɪndɪˈvɪd͡ʒ(u)əli/
词尾辅音 — 要读清楚，后面不要加元音: distress /dɪˈstɹɛs/, awake /əˈweɪk/, exhaust /ɪɡˈzɔst/, disrupt /dɪsˈɹʌpt/, frustrate /ˈfɹʌsˌtɹeɪt/
/r/ 和 /l/ 的区别: hormonal /hɔɹˈmoʊnəl/, tolerate /ˈtɑ.lə.ɹeɪt/, reasonably /ˈɹiː.zən.ə.bli/, resolve /ɹɪˈzɑlv/

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 awake, insomnia, exhaust 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: Why Can’t You Sleep When Work Seems to Be Going Fine? - 通过视频学习英语口语

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