English Podcast For Learning English | English Leap Podcast | What Will Happen If You Stay Up Late? — Transcript

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1. 0:00English Leap Podcast
2. 0:02from Speak English with Class.
3. 0:06Hello everyone and welcome back to the
4. 0:08English Leap podcast. I'm Jennifer
5. 0:11and I'm Daniel. We're so excited to have
6. 0:14you with us today.
7. 0:15Absolutely.
8. 0:17Today we have a wonderful topic that's
9. 0:19close to everyone's hearts. Or should I
10. 0:21say eyes.
11. 0:23Good one, Jennifer. Yes, we're talking
12. 0:26about sleep. Specifically, why do you
13. 0:28need a good night's sleep?
14. 0:30Uh-huh.
15. 0:30But before we dive in, Daniel, I have a
16. 0:33quick question for our listeners. Did
17. 0:35you know that there is an animal that
18. 0:36can sleep for up to 22 hours a day?
19. 0:39Which animal do you think it is? Is it A
20. 0:44sloth, B a koala, C a cat?
21. 0:49Oh, that's a good one. We'll reveal the
22. 0:52answer at the end of the podcast, so
23. 0:53stay tuned. So, Jennifer, have you ever
24. 0:56had one of those nights where you just
25. 0:58can't fall asleep?
26. 1:00Oh, definitely. Just last week, I was
27. 1:03tossing and turning because I had so
28. 1:04much on my mind.
29. 1:06I can relate. Sometimes when I have a
30. 1:08big day coming up, I just can't seem to
31. 1:10relax.
32. 1:12You know, it's funny how sleep can be so
33. 1:14natural yet so hard to get sometimes.
34. 1:17Exactly. And I think many of our
35. 1:19listeners have felt the same way. Oh,
36. 1:22before we go further, don't forget we
37. 1:25have a free PDF with all the key points
38. 1:27from today's episode. So, make sure to
39. 1:30check it out in the description below.
40. 1:33It's perfect if you want to follow along
41. 1:35or review later.
42. 1:36Yes, it's a great resource to help you
43. 1:38remember what we discussed today.
44. 1:41You know, there's an old Chinese proverb
45. 1:43that says, "A good laugh and a long
46. 1:45sleep are the best cures in the doctor's
47. 1:47book."
48. 1:48Mhm.
49. 1:49I love that. It really highlights how
50. 1:51fundamental sleep is to our well-being.
51. 1:54Exactly. In fact, did you know that
52. 1:56according to the National Sleep
53. 1:58Foundation, adults need between 7 to 9
54. 2:01hours of sleep each night to function at
55. 2:03their best?
56. 2:04Yes. And yet, so many of us don't get
57. 2:07enough sleep. I read a study from the
58. 2:09World Health Organization that linked
59. 2:11insufficient sleep to various health
60. 2:13problems like obesity and heart disease.
61. 2:16That's serious stuff. Lack of sleep
62. 2:18doesn't just make us tired. It can
63. 2:20affect our overall health.
64. 2:22Definitely,
65. 2:24sleep helps our body repair itself.
66. 2:26During sleep, our body releases hormones
67. 2:28that help repair cells and tissues.
68. 2:30And it's not just physical health. Sleep
69. 2:33is crucial for our mental health, too.
70. 2:36There's a study by Harvard Medical
71. 2:37School showing that chronic sleep issues
72. 2:39can lead to mood disorders like
73. 2:41depression and anxiety.
74. 2:43That makes sense. I know that when I
75. 2:45don't sleep well, I feel more irritable
76. 2:47and stressed.
77. 2:48Same here. There's also an interesting
78. 2:51study from the University of California,
79. 2:54Berkeley. They found that lack of sleep
80. 2:57impairs the brain's ability to process
81. 2:59emotions, leading to increased emotional
82. 3:02reactivity.
83. 3:03Wow. So, sleep helps us stay emotionally
84. 3:05balanced.
85. 3:06Exactly. And let's not forget about
86. 3:09memory. Sleep plays a vital role in
87. 3:12learning and memory consolidation.
88. 3:14Right. There's a famous study where
89. 3:16participants who slept after learning a
90. 3:18new task performed better than those who
91. 3:20didn't sleep.
92. 3:21Yes, I remember reading about that.
93. 3:24Sleep helps the brain process and store
94. 3:26new information.
95. 3:28You know, my grandfather always used to
96. 3:30say, "Sleep is the best meditation."
97. 3:33That's a quote from the Dalai Lama,
98. 3:34isn't it?
99. 3:35Yes, it is. It emphasizes how sleep can
100. 3:38rejuvenate the mind. Speaking of
101. 3:40rejuvenation, did you know that during
102. 3:42deep sleep, our brain detoxifies itself?
103. 3:45Really? How so?
104. 3:46There's a system called the glimpmphatic
105. 3:48system. It clears out toxins from the
106. 3:51brain during sleep. Researchers at the
107. 3:54University of Rochester discovered this.
108. 3:57That's fascinating. So, sleep is like a
109. 3:59cleaning service for our brain.
110. 4:01Exactly. Without enough sleep, these
111. 4:04toxins can build up and potentially
112. 4:06contribute to neurological disorders. It
113. 4:08really shows how critical sleep is for
114. 4:10our brain health.
115. 4:12Absolutely. And on a lighter note, have
116. 4:14you ever noticed how creative you feel
117. 4:16after a good night's sleep?
118. 4:18Yes. Sometimes I wake up with solutions
119. 4:20to problems that seemed impossible the
120. 4:22day before.
121. 4:23Uh-huh.
122. 4:24That's because sleep enhances
123. 4:25creativity. It allows our brains to make
124. 4:28new connections.
125. 4:29It's like that saying, sleep on it. It
126. 4:31really works.
127. 4:33Exactly. And speaking of sayings,
128. 4:36there's an African proverb. Sleep is the
129. 4:38cousin of death.
130. 4:40H, that's an interesting one.
131. 4:42It sounds negative, but it actually
132. 4:44emphasizes the power of sleep and rest.
133. 4:47Reminding us that without proper rest,
134. 4:49our vitality diminishes.
135. 4:52I see. It's about respecting the need
136. 4:53for rest to live fully.
137. 4:55Precisely.
138. 4:56So, what can we do to improve our sleep?
139. 4:59Well, let's think about some habits. For
140. 5:02example, remember when you mentioned
141. 5:03watching that TV series late at night?
142. 5:06Oh, yes. Binge watching can be a
143. 5:07problem.
144. 5:08Exactly. Reducing screen time before bed
145. 5:11can help. The blue light from screens
146. 5:13can interfere with our sleep hormone
147. 5:15melatonin.
148. 5:16Mhm. That's true. I've started reading a
149. 5:19book instead and it makes a big
150. 5:20difference.
151. 5:21That's a great habit. Also, keeping a
152. 5:24regular sleep schedule helps. Going to
153. 5:27bed and waking up at the same time each
154. 5:29day sets our internal clock. Yes. Our
155. 5:32circadian rhythm,
156. 5:33right? And creating a restful
157. 5:35environment is important, too. A cool,
158. 5:38dark, and quiet room can promote better
159. 5:40sleep.
160. 5:41Mhm.
161. 5:42I invested in blackout curtains, and
162. 5:43they've really helped me sleep deeper.
163. 5:46That's fantastic. Also, mindfulness and
164. 5:49relaxation techniques can prepare our
165. 5:51mind for sleep,
166. 5:52like meditation or deep breathing
167. 5:54exercises.
168. 5:55Exactly. Even simple practices like
169. 5:58writing in a journal to clear your mind
170. 5:59can be helpful.
171. 6:01That's a good idea. Sometimes I have so
172. 6:03many thoughts racing through my head.
173. 6:05Me, too. And let's not forget about
174. 6:07diet. Avoiding caffeine and heavy meals
175. 6:10before bedtime can improve sleep
176. 6:12quality.
177. 6:13I've noticed that when I drink coffee
178. 6:15late in the day, I struggle to fall
179. 6:16asleep.
180. 6:17Same here. Herbal teas like chamomile
181. 6:20can be a soothing alternative.
182. 6:22Definitely.
183. 6:24You know, another proverb comes to mind.
184. 6:26Early to bed and early to rise makes a
185. 6:28man healthy, wealthy, and wise.
186. 6:30Uh Benjamin Franklin, a classic.
187. 6:32It really underscores the benefits of
188. 6:34good sleep habits.
189. 6:36Absolutely. Sleep affects every aspect
190. 6:38of our lives. Health, mood,
191. 6:40productivity.
192. 6:41Mhm.
193. 6:42And when we prioritize sleep, we're
194. 6:44investing in ourselves.
195. 6:46Well said, Daniel.
196. 6:47I think it's important for all of us to
197. 6:49reflect on how we approach sleep.
198. 6:51Yes. Maybe we can encourage our
199. 6:53listeners to think about their own sleep
200. 6:55habits.
201. 6:56Good idea. Perhaps consider what changes
202. 6:58they can make to improve their sleep.
203. 7:01Exactly. Small adjustments can make a
204. 7:03big difference.
205. 7:04And remember, taking care of yourself
206. 7:06isn't selfish. It's necessary.
207. 7:08Uh-huh.
208. 7:09I agree wholeheartedly. Well, it's time
209. 7:11to reveal the answer to our quiz
210. 7:13question.
211. 7:14Yes. So, we asked which animal can sleep
212. 7:16up to 22 hours a day. Is it A a sloth, B
213. 7:20a koala, or C a cat?
214. 7:22And the answer is B a koala.
215. 7:25That's right. Koalas are known for their
216. 7:28long hours of sleep due to their low
217. 7:29energy diet of eucalyptus leaves.
218. 7:32Incredible. And it highlights just how
219. 7:34important sleep is in the animal
220. 7:36kingdom.
221. 7:37Exactly. It shows how essential sleep is
222. 7:39for our survival.
223. 7:40So, let's all remember to value our
224. 7:42sleep.
225. 7:43Yes. Let's make it a priority. And
226. 7:45coming up is the breakdown of important
227. 7:47vocabulary and expressions from today's
228. 7:49episode.
229. 7:52Important vocabulary and phrases.
230. 7:56Tossing and turning meaning moving
231. 8:00restlessly in bed due to inability to
232. 8:02sleep. Example, she was tossing and
233. 8:05turning all night before her big exam.
234. 8:08Foundation meaning the base or
235. 8:12underlying support of something.
236. 8:14Example, trust is the foundation of a
237. 8:17strong relationship.
238. 8:19Well-being, meaning the state of being
239. 8:22comfortable, healthy, or happy. Example,
240. 8:27regular exercise contributes to overall
241. 8:29well-being.
242. 8:31Function meaning to operate or work in a
243. 8:35proper way. Example, without fuel, the
244. 8:38car cannot function.
245. 8:41Insufficient
246. 8:43meaning not enough, inadequate.
247. 8:46Example, the meal was insufficient to
248. 8:49satisfy his hunger.
249. 8:51Obesity meaning excessive body fat that
250. 8:55may impair health. Example, obesity
251. 8:59increases the risk of heart disease.
252. 9:02Hormone meaning a chemical substance in
253. 9:06the body that controls and regulates
254. 9:08activities. Example, insulin is a
255. 9:11hormone that regulates blood sugar
256. 9:13levels.
257. 9:15Chronic meaning persisting for a long
258. 9:18time or constantly recurring. Example,
259. 9:22he suffers from chronic back pain.
260. 9:25Mood disorders meaning mental health
261. 9:28conditions that affect emotional state.
262. 9:31Example, depression and bipolar disorder
263. 9:34are types of mood disorders.
264. 9:38Depression meaning a mental health
265. 9:41disorder characterized by persistently
266. 9:43low mood. Example, she sought therapy to
267. 9:46help with her depression.
268. 9:49Anxiety, meaning a feeling of worry or
269. 9:53nervousness.
270. 9:54Example, speaking in public causes him
271. 9:57anxiety.
272. 9:59Impair, meaning to weaken or damage
273. 10:03something. Example, drinking alcohol can
274. 10:06impair your ability to drive.
275. 10:09Emotional reactivity,
276. 10:12meaning tendency to respond emotionally
277. 10:14to stimuli. Example, lack of sleep
278. 10:18increases emotional reactivity.
279. 10:21Memory consolidation
280. 10:24meaning the process by which temporary
281. 10:26memories become lasting ones. Example,
282. 10:30sleep is important for memory
283. 10:31consolidation after learning.
284. 10:34Rejuvenate meaning to make someone feel
285. 10:38or look young and energetic again.
286. 10:41Example, a vacation can rejuvenate your
287. 10:44mind and body.
288. 10:46Detoxify
289. 10:48meaning to remove toxic substances.
290. 10:52Example, the liver helps detoxify
291. 10:54harmful chemicals in the body.
292. 10:57Toxins
293. 10:59meaning poisonous substances produced by
294. 11:02living organisms.
295. 11:04Example, some plants contain toxins that
296. 11:06are harmful if ingested.
297. 11:09Neurological disorders, meaning diseases
298. 11:13of the nervous system. Example,
299. 11:16Alzheimer's disease is a neurological
300. 11:18disorder affecting memory.
301. 11:21Sleep on it, meaning to think about
302. 11:24something overnight before making a
303. 11:26decision. Example, I couldn't decide
304. 11:29whether to accept the job offer, so I
305. 11:31decided to sleep on it.
306. 11:34Vitality
307. 11:35meaning the state of being strong and
308. 11:38energetic. Example, regular exercise can
309. 11:42increase your vitality.
310. 11:44Blackout curtains, meaning heavy
311. 11:47curtains that block all outside light.
312. 11:50Example, installing blackout curtains
313. 11:53helped her sleep better during the day.
314. 11:56Mindfulness
315. 11:58meaning the practice of being fully
316. 12:00present and engaged in the moment.
317. 12:03Example, he practices mindfulness to
318. 12:05reduce stress and improve focus.
319. 12:09Racing thoughts meaning rapid
320. 12:13uncontrollable thoughts that can
321. 12:14interfere with sleep. Example, anxiety
322. 12:18often leads to racing thoughts at night.
323. 12:21Prioritize
324. 12:23meaning to arrange or deal with in order
325. 12:26of importance. Example, it's important
326. 12:29to prioritize tasks to manage your time
327. 12:31effectively.
328. 12:33Sleep deprivation,
329. 12:35meaning the condition of not getting
330. 12:38enough sleep. Example, sleep deprivation
331. 12:41can negatively affect your health.
332. 12:44Before we sign off, I'd like to leave
333. 12:46our listeners with a thought from
334. 12:47Shakespeare. Sleep that knits up the
335. 12:50raveled sleeve of care.
336. 12:52Beautiful sleep heals and restores us.
337. 12:55Uhhuh.
338. 12:55So, tonight, let's all give ourselves
339. 12:57the gift of a good night's sleep.
340. 13:00Mhm.
341. 13:00You deserve it. Sweet dreams, everyone.
342. 13:03Until next time, take care and sleep
343. 13:04well.
344. 13:08Your progress doesn't end here. To
345. 13:10continue advancing your English skills,
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