跟读练习: Why you always feel tired | 5 energy + sleep mistakes you're making - 通过视频学习英语口语
正在创建课程...
1
Put a finger up if you are chronically exhausted, depending on caffeine, and you haven't had a good night's sleep since elementary school.
2
Wait, I'm kind of exposing myself right now.
3
If this is you, you probably gaslight yourself thinking that you're lazy, unmotivated, or broken.
4
But the truth is, there is nothing wrong with you.
5
You're just running on empty because you've never been able to fully rest.
6
And this used to be me, waking up at 5 a.m since high school, pushing myself to work out when I hadn't even fully recovered the night before, and feeling so burnt out and hopeless all the time.
7
But after fixing these five things, I am happy to report that I have 10X the quality of my life
8
and I am no longer on the verge of crashing out every day.
9
These are the five biggest energy and sleep mistakes you're probably making without even realizing it.
10
And I'm gonna tell you how to fix them by tonight so you can wake up tomorrow and live your best life.
11
The first energy and sleep mistake you're making is living on a stress rollercoaster.
12
Do you ever feel so tired during the day and you're ready to go to bed, but as soon as your head hits that pillow, you're wide awake.
13
It's like your body is tired, but wired at the same time.
14
This is because your stress hormones are imbalanced.
15
When you are constantly stressed out about work, school, your social life, and you love scrolling on TikTok till 1 a.m., this raises cortisol in your body, which is your stress hormone.
16
And when you overthink about studying, working, or what to wear tomorrow, your mind doesn't get a chance to fully rest.
17
You're constantly having these looping thoughts, which creates more stress.
18
And so all of this results in a dysregulated nervous system.
19
Basically, your body doesn't know when it's safe to relax.
20
And even when you lay down at night, you can't fall asleep.
21
So how can we fix this?
22
The most effective thing you can do every day is a 10-minute low-stimulus night routine.
23
This means no phone, dim lights, and some sort of low-stimulus activity, like reading, journaling, meditating.
24
You essentially want to signal your brain that it's okay and safe to relax.
25
But if you scroll on social media, start texting all your friends and binge watch a show,
26
this creates conflict in your mind because you're telling it to pay attention and stay awake even though it's night.
27
The other thing that might be causing your stress levels to stay high is working out too late.
28
If you work out right before you sleep, this can keep adrenaline and cortisol elevated
29
and it'll be harder for your body to get into that relaxed state and fall asleep.
30
But I know some people like to work out in the evening.
31
So if that's you, try to space it out at least one to two hours before bed
32
and then follow it up with the 10-minute low-stimulus routine.
33
This will help your mind and body settle down and prepare for sleep.
34
This habit has done wonders for me because I am unfortunately a very anxious sleeper, so usually I will have a lot of racing thoughts at night.
35
But calming down my nervous system and staying away from social media at night has helped so much with falling asleep.
36
Now, if you're on the other side of the spectrum, this can also affect your sleep and energy because the other mistake you might be making is you're not moving enough.
37
Sitting too long during the day actually makes you more tired.
38
Your body relies on light exposure and physical movement to regulate your circadian rhythm.
39
So when you're sedentary all day, your brain doesn't get strong signals that it's daytime, and this can make it harder to feel naturally tired at night.
40
Less physical activity also gives you less deep sleep, because not all sleep is created equal.
41
Basically, when you're not moving much, your body doesn't build up enough sleep pressure, which is called adenosine.
42
As a result, you may not feel tired enough at night and you'll get less deep restorative sleep, which is what gives you that refreshed feeling in the morning.
43
Sitting for long periods also just makes you feel sluggish.
44
Not moving decreases blood circulation and oxygen to your muscles and brain, resulting in that foggy drained feeling.
45
So even though you've been sitting, you still feel like you have no energy.
46
And it becomes this vicious cycle of low movement leads to low energy, leads to poor sleep, which leads to even lower energy the next day.
47
So one of the easiest ways to fix this is just by adding small breaks of movement throughout the day.
48
And I'm talking only 10 to 15 minutes at a time, because I don't know about you, but I don't have time to go jogging for an hour after work.
49
But I know how hard it is to stay consistent with exercise, especially if you're busy or you don't want to leave your house and go to a gym.
50
So this is why I love working out at home.
51
And one of my favorite at-home workouts right now is using my rowing machine from Kingsmith.
52
One of my favorite things about this machine is that it is super compact and foldable unlike others.
53
It literally folds into the same size as a 26-inch suitcase.
54
So if you live in a smaller apartment, it doesn't take up tons of space like other exercise equipment.
55
And it is the quickest low-impact way to get your blood flowing.
56
There's no jumping, no lunging, or anything that would put pressure on your joints.
57
Instead, rowing combines cardio and strength training in one, making it perfect for at-home movement without feeling like you need a whole gym setup.
58
I will literally just hop on for 10 minutes between my work breaks, and it just wakes my body back up and improves my energy.
59
And what's so cool about this machine compared to others is
60
that it uses dual resistance of 77 pounds water resistance and 33 pounds magnetic resistance.
61
And you can even adjust the resistance level to fit your training needs.
62
So this makes the rower perfect for the entire family and my dad actually really loves it.
63
He uses it all the time.
64
It also comes with its own app for tracking your workout data and is compatible with the KinoMap app, which offers guided rowing workouts from professional coaches and fun competitive challenges.
65
And the best part is when you're done, the machine folds back up and is out of the way.
66
If you're interested in checking out this rowing machine or any of the other Kingsmith fitness products, I'll put the link down below.
67
Thank you so much to Kingsmith for keeping my health in check and for sponsoring this video.
68
The third mistake you're probably making that is ruining your sleep
69
and energy is consuming way too much caffeine and sugar and doing it at the wrong time.
70
If you are someone who drinks coffee first thing in the morning and again in the afternoon, you are ruining your natural energy cycles.
71
Caffeine has a six to eight hour life in your system, so if you drink it past 2 p.m., that's like having an energy drink right before bed.
72
You might fall asleep, but you won't hit that deep restorative sleep that your body needs.
73
And this is sometimes why you wake up feeling like you didn't even sleep.
74
It is the worst feeling in the world because I'm like, I just wasted eight hours of my life. For what?
75
And the same goes for sugar.
76
Processed sugar is probably one of the worst things you can put into your body, and it is especially detrimental to your energy.
77
Eating lots of sugar or refined carbohydrates like pasta and bread quickly spikes your blood sugar, and this can give you that temporary energy boost,
78
but then your body responds by releasing tons of insulin to bring it back down, which often overcorrects, leaving you feeling even more tired,
79
more foggy, and craving more sugar for another boost.
80
So to avoid these energy highs and lows, try to push your first dose of caffeine at least 60 to 90 minutes after waking up.
81
And then after 2 p.m., try to stick to herbal tea or water.
82
Sometimes I can have a bit of a sweet tooth, so if I'm craving something, I will usually just reach for whole foods like fruit or sweet potatoes, since they also have fiber,
83
which helps your body process them more slowly.
84
But I know diet is something a lot of people struggle with and is hard to control, So my best hack for you is just don't buy the stuff.
85
Obviously, if you buy all the cookies, candy, and chocolate, and it's sitting in your cupboard, of course you're gonna eat it.
86
But if you just don't buy it in the first place, then you can't.
87
So when you're shopping, just don't buy the temptations
88
and stick to foods that are going to fuel you in the right way.
89
Speaking of food, I love food.
90
I live to eat, but so many women do not prioritize it enough and it drives me crazy.
91
Listen, it is not a flex to only eat one meal a day.
92
You do not win a trophy for starving yourself.
93
If you only consume iced coffee and a granola bar and wonder why you're so tired, girl, the answer's right there.
94
Your body literally does not have the power to keep you awake.
95
Plus, if you're only eating carbs, sugar, and processed snacks all day long, then again, your blood sugar is gonna spike and crash, leaving you feeling anxious, stressed, and extra exhausted.
96
And then when you finally decide to eat at 9 p.m., your body is already preparing for bed.
97
So girlies, eating late will disrupt your sleep, unfortunately.
98
I know some of y'all like to have an entire feast at night, but unfortunately, it's not gonna help you.
99
Your body is going to be too busy digesting instead of resting.
100
So if there was one thing you should do to have better energy and sleep, it would be to stop under eating and eating too late.
101
Your girl loves her breakfast because I've tried to fast, I've tried to skip breakfast, but I always end up overeating later because I'm so hungry.
102
So start your day right with some protein, healthy fats and carbs.
103
When your meals are balanced, you won't be feeling like you're on this energy rollercoaster
104
and you will have a steady release of energy throughout the whole day.
105
And please, please, please, girlies, do not skip meals.
106
It will only make you more tired.
107
You may think you're not hungry, but really your metabolism is just messed up.
108
And again, you don't win anything for being hungry.
109
Trust me, when you fuel your body properly, you will be amazed at how well it can work for you.
110
Okay, now this tip might surprise you because it's not obvious.
111
But a huge mistake you might be making is oversleeping and sleeping at inconsistent times.
112
And the reason for this is because sleeping too much actually disrupts your body's internal clock.
113
When you oversleep, you throw off your circadian rhythm.
114
And no, your circadian rhythm is not this woo-woo concept.
115
It's actually medically true.
116
When you sleep too much, your body gets confused on when to release cortisol for energy and melatonin for sleep.
117
And then when you wake up, you feel groggy and sluggish.
118
And even if you get the same number of hours of sleep, the timing is key.
119
You can't stay up till 3 a.m on the weekends and expect to feel the same on Monday.
120
Your body needs consistency to function optimally.
121
So even if you get nine hours, it won't feel refreshing if your sleep schedule is all over the place.
122
And if you're wondering how I know this, it's because this is the story of my life.
123
I used to never wake up feeling well-rested and it's because I was waking up and sleeping at all different times.
124
So try to aim for the same bedtime and wake up time every day.
125
So if you normally go to bed at 10 o'clock Monday through Friday, try to sleep at that same time on the weekends.
126
Your body thrives on consistency.
127
So even small tweaks like this create massive energy improvements.
128
Now, if you find it hard to sleep at the same time every night, again, you need to figure out your 10-minute low-stimulus routine because
129
that is going to help your mind and body prepare for sleep.
130
And part of this is making sure that your environment is conducive for sleep.
131
Make sure your room is cool and cover any lights
132
that stay on in the dark because any sort of light or noise can and will disrupt your sleep.
133
I wear an eye mask, mouth tape, and earplugs when I sleep.
134
And yes, I look a little crazy, but I do not care because it has improved my sleep so much.
135
I guarantee when you take your sleep hygiene seriously, it will 10x the quality of your life and you will be amazed at how good you can feel.
136
I used to wake up every morning not knowing how I would get through the day.
137
But after cleaning up my sleep schedule and treating my body right, I actually love waking up and my mornings are my favorite part of the day.
138
It sounds impossible, but I promise you will not be tired forever.
139
You just need to get over your ego
140
and stop thinking you can run on empty fumes for the rest of your life because eventually you will burn out.
141
It's just a matter of when.
142
If you liked this video and you want to learn more ways to improve your life, I made this video just for you.
143
So click here to watch.
144
As always, I am so proud of you and how far you've come.
145
Keep putting yourself first and I'll see you in the next one.
146
Bye.
147
you
为什么通过这个视频练习口语？
在这个视频中，讲者分享了导致人们感到疲惫和失眠的五个常见错误。对于学习英语的人来说，理解这些内容不仅有助于提升英语听力和口语能力，也让我们意识到生活中常见的困扰。通过与视频内容进行互动，进行英语口语练习，学习者可以模仿讲者的语调和用词，提升自信心和表达能力。运用英语影子跟读的方式，同学们可以在模仿中加强对句型结构和发音的掌握，同时对视频中提到的生活习惯反思，也提升了对语言在现实生活中的运用能力。
语法与表达在上下文中
视频中有几个句式是学习者特别需要关注的：
- “你有没有...” — 这个句式常用于提出问题，引导大家分享相似的经历，适合用在对话中。
- “但事实是...” — 这样的句式用于强调对比，学习者可以在表达观点时有效应用。
- “你可以通过...” — 这个句式用于给出建议，适用于交流中提供帮助或方案的场合。
通过模仿这些句式，学习者在进行雅思口语练习时可以更加自如地表达自己的观点和建议。
常见发音陷阱
这一视频中有几个发音和语调方面的陷阱，值得注意：
- “cortisol” — 这个词可能因为拼写与发音的差异而造成困扰，注意重音的发音。
- “overthink” — 使用这个词时，注意句子的整体语调，要自然流畅。
- “relax” — 在说这个词时，常见的发音错误在于省略了重音部分，可以通过多加练习进行改进。
学习者可以通过反复听这个视频，进行shadowspeak和英语影子跟读，帮助自己提高发音的准确性和流畅性。
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。