跟读练习: Do You Really Need 8 Hours of Sleep Every Night? | Body Stuff with Dr. Jen Gunter | TED - 通过YouTube学习英语口语
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Sleep is so important.
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Sleep is so important.
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We need it to live.
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And when we can't sleep, we're desperate for help.
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[Body Stuff with Dr. Jen Gunter] But lately, our fascination with sleep feels as if it's taken on an urgency.
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Do a quick internet search for sleep and you'll find a slew of articles about how to make your sleep perfect.
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New gadgets, fancy alarm clocks, stay away from blue light.
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There are lots of services, products and advice columns that tell us we're sleeping wrong.
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Not enough, not quality sleep, wrong position.
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Even worse, you might find scary messaging claiming that if you're not sleeping right your life is going to be shorter, you're going to get all kinds of diseases.
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One of the biggest worries we have about our sleep is that we're not getting enough and that anything less than seven hours a night means that we’re doomed to bad health, everything from high blood pressure to Alzheimer’s disease.
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But there are two flaws with this kind of messaging.
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The first flaw is that it's not completely accurate.
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Seven to eight hours of sleep, while recommended for adults, is just an average.
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And while messages have to be simplified for health communication to the public, sometimes important nuances get lost.
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So yes, it's true that not getting enough sleep in the long term is associated with health problems like cardiovascular disease, diabetes and depression.
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But fixating solely on seven to eight hours ignores the fact that there's a range of sleep that people need.
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The duration of a good night's sleep can be different for different people.
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Some adults need eight, but some are just fine on six.
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The second flaw with this kind of doomsday messaging is that it can be counterproductive, especially for people who do have trouble sleeping.
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For instance, in 2019, it was estimated that 21 percent of adults in the US were wearing sleep tracking devices.
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And that number is probably growing.
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And I get it.
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It's fascinating to see how much sleep you've gotten each night and to know what part of your night was spent in deep sleep or dreaming.
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But having all of that sleep data is causing some people to become obsessed with it, so much so that it’s leading to a condition some call orthosomnia: a preoccupation with the constant need to achieve perfect sleep.
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And this condition, ironically, is causing more sleep problems.
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Now orthosomnia might be an extreme example, but the anxiety of not getting enough sleep is keeping some of us up at night.
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So here's what some experts are saying.
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Stop fixating on the number because that can lead to unrealistic expectations of sleep.
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According to Dr. Colleen Carney, a psychologist and the head of the Ryerson University Sleep Lab, the basic questions you should ask yourself are: Do I feel reasonably well-rested during the day?
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Do I generally sleep through the night without disturbances?
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Or, if I wake, do I fall back asleep easily?
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Can I stay awake through the day without involuntarily falling asleep?
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If your answers are yes to all three, you probably don't need to worry about your sleep.
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And if you're struggling with your sleep, instead of buying expensive blue light filters or fancy sleep trackers, try talking with your doctor to make sure there aren't any medical conditions that need to be explored first.
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Then try evidence-based recommendations laid out by the American Academy of Sleep Medicine.
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What's really cool is that there's a highly effective therapy called cognitive behavioral therapy for insomnia, or CBT-I, It doesn’t have any medications involved.
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And it has a really low failure rate.
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关于本课
本视频“你真的需要每晚睡8小时吗？”由Dr. Jen Gunter主讲，探讨了关于睡眠的常见误区和重要性。学习者将在本课中练习与健康睡眠相关的词汇、语法模式和日常口语场景。通过了解什么样的睡眠质量才算理想，学习者可以提升与健康相关话题表达的能力，从而增强英语口语流利度，特别是在雅思口语考试中。
重要词汇和短语
- Sleep tracking devices - 睡眠追踪设备，帮助监测睡眠质量的技术产品。
- Orthosomnia - 对完美睡眠的过度关注，可能导致更多的睡眠问题。
- Cognitive behavioral therapy for insomnia (CBT-I) - 认知行为疗法，用于治疗失眠的有效方法，没有药物介入。
- Poor health - 糟糕的健康状态，可能与缺乏足够的睡眠有关。
- Well-rested - 感到充分休息，表示睡眠质量良好。
- Sleep disturbances - 睡眠干扰，影响到睡眠过程的因素。
本视频练习技巧
在进行英语口语练习时，建议学习者跟读视频里的内容，注意语速和发音。在跟读时，尽量模仿Dr. Gunter的语调和节奏，帮助提升发音的准确性。由于视频涉及健康主题，可以适当放慢语速，确保理解每一个词汇和短语。在跟读过程中，可选择停顿，思考其含义，加深对相关词汇的理解。同时，针对雅思口语考试，学习者应练习如何自然地使用这些与健康相关的词汇，提升自己的交流能力。通过提高对话流利度和准确度，学习者将在日常交流中显得更加自信。
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。