跟读练习: why you are so tired - 通过视频学习英语口语

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258 句

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I'm tired.

I'm tired when I get up, when I'm working, when I'm eating, when I'm having fun.

The only time I'm not tired is when I should be asleep.

I don't know what's going on, but it needs to stop.

So I'm finally ditching my phone, finding a better way to wake up, and talking with a sleep scientist to figure it out.

Thank you to Hostinger for sponsoring a portion of this video and to our patrons for supporting the channel.

So I think I know what's causing my problem.

I think you know what's causing my problem.

But maybe it isn't a problem.

Have you ever considered that?

Like I've been tired my whole life and that hasn't stopped me from achieving mediocrity.

I just go to bed at 11 p .m

and then use my phone until 2 a .m

when I literally can't hold my eyes open anymore

and then I wake up at 7 a .m to a blaring alarm and then I start using my phone again.

What's wrong with that?

It turns out a lot.

If you use Google Scholar and try to find the relationship between phones and sleep, it's exactly what you expect.

Not good.

But how bad is bad sleep?

I picked up this pop science book which I thought would answer a lot of my questions,

but it really just had me asking a new one.

Am I gonna die?

Dementia, diabetes, heart failure, death.

This book links all of that to bad sleep.

And it's freaking me out!

While I was reading the book, I did have some issues with the way it framed some examples,

it was definitely written to make sleep seem like a life or death issue.

But that is in extreme cases.

That being said, it was pretty clear that sleep is inextractable from quality of life.

Kinda seems obvious, but seeing it in black and white made me realize that I should take this seriously.

So I'm gonna do the thing that everybody says I should do.

I'm taking my phone and I'm putting it in a different room when I go to sleep.

I don't wanna do it.

But in my defense, other than destroying my sleep, my phone does serve a purpose.

It's my alarm clock.

So if I'm leaving it in a different room, I need to find an alternative.

So I got all of them.

I just know I'm gonna get weird ads for a while.

I chose these because I wanted to target different ways I could possibly wake up.

This is the Lexon Flip Plus LCD alarm clock.

It tells the time, it has an alarm.

If you want to turn it off, you flip it over.

Of course, we have the Philips Sunrise Simulator.

This will slowly get brighter to simulate the sunrise.

Next, we have this.

It's an alarm clock with a bed shaker, so it uses vibration to wake you up.

I believe these are especially useful for people who are hard of hearing.

In hindsight, I'm not sure the sound is the thing that's satisfying, but look how shiny that is.

Bed vibrator.

Don't demonetize this video.

The SoundSpa Slumber Sense.

So I can use stink to wake me up.

Why'd you have a rice cooker?

We've got a bit of target practice.

When your alarm goes off, this target should go up and then you have to use like a little Laser pointer.

Oh my god to stop the alarm notice how I'm avoiding using a certain word

That's on purpose the final alarm clock it runs away from you

The idea is that once your alarm goes off in the morning this thing will just run away

So you have to get out of bed to go catch it

and shut it off I wrote up a quick script in Python.

That'll set the order for me.

We are starting with the stinky alarm clock.

All right Let's figure out how to get this thing working.

So we've got the big old egg thing.

Plug the adapter into the diffuser, then plug the adapter into this outlet.

Seems pretty straightforward.

Putting some stuff in.

Day one.

Let's do it.

Wait.

I need to put this.

Bye -bye.

Okay.

Let's get to sleep.

Nope.

Smells like onions.

I can't take it out.

Were you guys just hanging out without me?

You said you were going to sleep.

Why do you look so tall?

You sit in the middle.

Why?

This is like a bad Scooby -Doo.

I want to know how you guys fall asleep.

I look at the inside of my eyes.

Shut up.

Like I'll just like lay there and let sleep take over.

But if that doesn't work, then I'll listen to like soundscapes, rainy day cafe, but it's the 1970s or something.

I don't know.

It's like someone else is in the other room.

There's someone else in the room.

Like, but it's normal.

It's calming.

Look at the inside of my eyelids and really focus on the darkness.

You spend all your time trying to see the black.

How do you look?

It's closed.

But I put a pillow on my head.

100

The room doesn't exist anymore.

101

The pillow exists only.

102

If it's a problem with my brain, then I need to have my brain think about something else.

103

I listen to podcasts at half speed.

104

Watch this video at half speed.

105

It's time for you to go to sleep.

106

We should make sleep stuff.

107

What do you mean by that?

108

Here's what I mean by that.

109

We both know that sleep is really important, and I'm trying to help us get more of it.

110

So I've compiled and will continue to compile all of the things that I find helpful, like sources.

111

sleep aids, and other advice that might not make it into this video.

112

Luckily, I can still share it with you using a website I made with Hostinger, who sponsored this video.

113

When you have an idea, I think it's important to make it as quickly as possible,

114

because then you can see it in real life and test if it's actually a good idea, or find ways to iterate and improve.

115

Luckily, that's easy with Hostinger, an all -in -one website solution.

116

With their premium plan, I was able to claim Snorville .com for free

117

and got a unique website in seconds by typing my idea into their AI website builder.

118

Then I just added in our unique sleep advice and sleep aids, like making cookies really quietly.

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Or talking about cookie clicker.

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You know, you start by hiring some grandmas.

121

With analytics, SEO, and an AI heat map to predict which parts of the page will get the most attention, that's everything Snorville needs.

122

But if I feel like I'm ready for more advanced features, I can easily migrate to WordPress.

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It is genuinely amazing how quickly I was able to bring this late night idea to life in just a few clicks.

124

It's empowering, but also just really fun.

125

If you want to bring your idea online with a free domain, professional -looking emails, and dozens of other premium features,

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Hostinger is here for you with 24 -7 customer support and some incredible limited -time offers.

127

The plan I used is just $1 .99 a month, and you get an additional 10 % off if you use our coupon code ANSWER.

128

So get started today at hostinger .com forward slash answer 10 and find everything you need to create a website.

129

Now I should follow our own advice and get to sleep.

130

I don't know why I thought waking up to the sound of a crackling fire was a good idea.

131

I didn't even smell anything.

132

Also, I couldn't figure out how to turn it off.

133

This sucked.

134

Hopefully tomorrow's better.

135

Why?

136

This is - By the way, I have still been drinking coffee throughout this whole thing.

137

I didn't want to change too many variables at once, and after watching Melissa's experience quitting coffee, things might get too bleak.

138

Anyway, I was absolutely convinced that getting rid of my phone would have, like, changed things.

139

And that at least one of the alarm clocks would help me feel better.

140

But I've used all of them, and it's not great.

141

Turn off!

142

Die!

143

I thought that putting my phone in the other room would solve my problem of going to sleep late, but it hasn't.

144

I didn't realize, but I guess I'd been using my phone to silence the part of my brain that has...

145

Ow.

146

Generalized anxiety disorder.

147

So yeah, now instead of doom scrolling before turning on a podcast and falling asleep,

148

I just feel a sense of doom for a few hours before eventually falling asleep.

149

And this anxiety also means that all of the alarm clocks are basically the same.

150

I'm a light sleeper.

151

I know that I'm a light sleeper.

152

I don't know how I convinced myself that a gentler sound would make me feel better.

153

Bro, I think birds chirping are a jump scare.

154

Now, I have noticed two benefits, right?

155

First, when I wake up in the middle of the night due to any given sound, I can't use my phone.

156

It's annoying, but it probably means that I'm getting more sleep as a whole.

157

Two, I have more hours in my day.

158

Because I'm not using my phone in the morning, I get through my morning routine way faster because I'm not doom scrolling on the toilet.

159

It's the little things in life!

160

Those are two great benefits, but it hasn't solved my problem.

161

I am still tired, so plan A has failed.

162

I need to take a different approach.

163

So I went back to researching, but instead of just focusing on the relationship between phones and sleep,

164

I tried to get a better sense of the bigger picture.

165

I look like an inverted pumpkin.

166

Anyway, I've looked into culture and society,

167

psychology, biology, and it turns out sleep is a little more complex than just closing your eyes for a few hours.

168

The quality of your sleep depends on a lot of biological, environmental, and social factors.

169

And the quantity of your sleep can be out of your control because of things like school, work, and familial obligations.

170

These are all things that I kind of knew from my last round of research,

171

but now that I am trying to actually process all of it instead of just blaming my phone,

172

I realize I have no idea what I'm doing.

173

There are like a million and one interdisciplinary things that might be impacting my sleep, and...

174

I studied math, guys.

175

The only thing I can do is count sheep.

176

So I think it's finally time that I ask for some help.

177

My name's Vanessa Hill.

178

I'm a sleep scientist and I research specifically mobile phones and bedtime procrastination.

179

I think that a lot of people have an unrealistic expectation of what their sleep should look like.

180

And they think that they're getting bad sleep or that they're a bad sleeper.

181

You should never labor yourself that way.

182

Just when you're getting kind of normal sleep.

183

Can I be honest with you for a second?

184

It was only after she said that that when I realize

185

that I have no idea what I'm trying to get out of this.

186

Like I assume that if I slept good enough I'd just wake up and be a stock image model.

187

But it turns out

188

that the result of good sleep is basically just are you awake enough to do the things

189

you need to do without being in real risk of falling asleep at any given moment.

190

I do that already!

191

I thought there was another level to unlock.

192

It's like learning

193

Santa Claus isn't real.

194

But despite how disappointing and honestly kind of vague the idea of good sleep is, the science on how to get it is surprisingly clear.

195

So I want you to imagine that when you wake up, you're at zero.

196

You're hypothetically well rested.

197

So throughout the course of the day, you build up something that's called sleep pressure.

198

It's also sometimes called a sleep drive.

199

And it's one of the processes that dictates when you sleep.

200

Your sleep pressure increases and increases and increases until you

201

You get to this point at night when you have

202

so much sleep pressure that you can't stay awake anymore and your body physically needs to sleep.

203

This process should work in harmony with your circadian rhythm, which uses your body's internal clock to dictate things like appetite and alertness.

204

So ideally when you sleep, you relieve your sleep pressure and wake up feeling alert.

205

But these processes can fall out of sync with shift work, jet lag, sleep procrastination, or even blue light.

206

Blue light is the reason I've heard for why I shouldn't have my phone at night.

207

It's also why I thought putting it away would solve all my problems.

208

But it turns out there's nuance.

209

What I'm concerned about is what people are doing on their phones.

210

In some research, this is referred to as passive media and active media.

211

So you can imagine passive media as things that help you relax.

212

Active media, you could define more as things that are kind of keeping you hooked.

213

So you could be using your phone to de -stress,

214

to watch a comforting YouTube video to kind of relax and like get in the mood for sleep.

215

If that works for you, then go for it.

216

You need to make your sleep work for you rather than to try to conform to society's expectations of

217

when you should sleep and when you should get up.

218

There's a lot of shame around not sleeping well or being a bad sleeper, but it's just like an area of health.

219

Like you can just keep working at it and keep trying to get a little bit better, but your best is okay.

220

It was only after like that hour long conversation I had with Vanessa

221

when I really started to accept how much I'd let my feelings guide my research.

222

It was bound to happen because this subject really matters to me and I wanted an answer as quickly as I could.

223

But it's a whole field of research and there's so much information

224

and I got overwhelmed so I just let my gut decide what to focus on.

225

However my gut isn't always right.

226

For example, the reason I feel tired all day might not have anything to do with sleep.

227

Quite often you can feel tired because you're just not moving your body enough.

228

You're not spending enough time in the natural sunlight.

229

You're not eating things that are giving you like the right nutrients.

230

All of these things can contribute to how you feel and they're all kind of interconnected.

231

Even Canada's sleep recommendations is sandwiched in between movement guidelines.

232

I just totally ignored it because I thought if I was tired, I had to fix my sleep.

233

Wrong.

234

So with that lesson learned, I decided to give this experiment one more week with some changes.

235

Instead of trying to find one big fix, I focused on small tweaks to my sleep hygiene.

236

I kept my phone to listen to podcasts, but I set it to airplane mode to avoid social media.

237

I set my alarm on my phone because it turns out every alarm clock sucks.

238

At least my phone keeps track of the time zone.

239

And when my alarm went off, I got up to to keep my bed associated with sleep.

240

And then, this was the biggest change.

241

I went for a morning walk, just pumped some daylight into my eyes and reminded my circadian rhythm what time it is.

242

Plus, it was a chance at some exercise and to catch up on the playlist Melissa curated for our newsletter.

243

Throughout the day, I tried to stretch and drink water at least once an hour.

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And when it was time for bed, I'd do it all over again.

245

I didn't stop drinking coffee, I didn't go to sleep at the exact same time every day,

246

and I just stared out the window one morning when I was too lazy to go for a walk.

247

Thank you so much.

248

But one week later, I could say that these changes were way more effective than any of those wacky alarm clocks.

249

Like, I'm still not a stock image model in the morning,

250

but a more consistent routine has made it easier for me to predict my energy levels throughout the day.

251

It helped me notice some details that I might need to see a doctor about.

252

Oh my God, that's delicious.

253

I didn't realize how much guilt I carried about being a bad sleeper

254

and how it created like this cycle of pity where I didn't even get to appreciate the times

255

when I do have like a lot of energy because I thought that I just needed to be tired all the time.

256

But now when I do feel like the sense of tiredness that a quick stretch and some water can't quite fix, I take a nap.

257

And guess what?

258

I sleep like a baby.

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本课的词汇与口语要点

这节口语课以视频“why you are so tired”为素材。这段视频共有 206 个句子、2888 个单词可供跟读。讲话部分时长为 14:38。说话人语速较快，每分钟约 197 个词，会出现较多连读和弱读。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 15 个值得学习的单词，附发音和释义：

单词	发音	释义
alarm 名词	/əˈlɑɹm/	警報 /警报
asleep 形容词	/əˈsliːp/	睡著的, 睡着的
hosting 名词	/ˈhoʊstɪŋ/	寄存服務 /寄存服务
solve 动词	/sɒlv/	解決 /解决
podcast 名词	/ˈpɑdˌkæst/	播客
anxiety 名词	/æŋˈzaɪ.əti/	焦慮 /焦虑, 担心
suck 动词	/sʌk/	吸吮, 咂
remind 动词	/ɹəˈmaɪnd/	提醒
routine 名词	/ɹuˈtin/	常規 /常规, 慣例 /惯例
stretch 动词	/stɹɛt͡ʃ/	伸展, 拉
premium 名词	/ˈpɹiː.miː.əm/	奖金, 奖赏
relax 动词	/ɹɪˈlæks/	鬆開 /松开, 放鬆 /放松
convince 动词	/kənˈvɪns/	說服 /说服
scientist 名词	/ˈsaɪəntəst/	科學家 /科学家
awake 动词	/əˈweɪk/	醒, 醒來 /醒来

视频中出现的短语动词

单词	发音	释义
turn out 动词		原來 /原来
wake up 动词	/ˌweɪk ˈʌp/	醒, 醒來 /醒来
figure out 动词		弄清楚
get up 动词		起床
get through 动词	/ɡɛt ˈθɹu/	度過 /度过
get up to 动词		幹 /干, 做
go up 动词		上昇 /上升, 上去
pick up 动词		拾取, 撿 /捡

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：

I think you know what's causing my problem.
Have you ever considered that?
I don't wanna do it.
We've got a bit of target practice.
Were you guys just hanging out without me?

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
条件句 if + 从句，will/would + 动词 — 条件及其结果	if that doesn't work, then I'll listen · if I slept good enough I'd just
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 you ever considered · I've been · I've compiled
被动语态 be + 过去分词 — 强调发生了什么，而不是谁做的	was definitely written · being said · is referred
用 “should” 提建议 should + 动词 — 表示应该做的事	should be · should take · should do

需要注意的发音

说话人用了 85 次缩略和弱读形式，例如 I'm, didn't, don't。请按听到的简短形式来说。

“th” 音: rhythm /ˈɹɪð.əm/, mathematics /mæθ(.ə)ˈmæt.ɪks/
“sh” 和 “zh” 音: expectation /ˌɛk.spɛkˈteɪ.ʃən/, delicious /dɪˈlɪ.ʃəs/, sheep /ˈʃiːp/, recommendation /ˌɹɛkəmɛnˈdeɪʃən/, obligation /ˌɑ.blɪˈɡeɪ.ʃn̩/
长单词——注意重音位置: anxiety /æŋˈzaɪ.əti/, expectation /ˌɛk.spɛkˈteɪ.ʃən/, experiment /ɪkˈspɛɹ.ə.mənt/, biological /ˌbaɪ.əˈlɑ.d͡ʒɪ.kəl/, psychology /saɪˈkɑ.lə.d͡ʒi/

中文母语者容易读错的音：

/v/ — 不要读成 /w/，上齿轻触下唇: solve /sɒlv/, convince /kənˈvɪns/, passive /ˈpæs.ɪv/, variable [ˈvæɹ.i.ə.bl̩], vague /veɪɡ/
词尾辅音 — 要读清楚，后面不要加元音: clock /klɑk/, asleep /əˈsliːp/, solve /sɒlv/, podcast /ˈpɑdˌkæst/, suck /sʌk/
/r/ 和 /l/ 的区别: alarm /əˈlɑɹm/, relax /ɹɪˈlæks/, variable [ˈvæɹ.i.ə.bl̩], surprisingly /səˈpɹaɪzɪŋli/, airplane /ˈɛɹˌpleɪ̯n/

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, asleep, hosting 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 you are so tired - 通过视频学习英语口语

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