By
Viewed
1,008
Please choose the correct answer for each question below:
Questions: 0/322
Correct: 0
Translate:
[Music]
Hello and welcome to a new episode. I'm
really happy that you are here today.
Have you ever had a night when you just
couldn't fall asleep? I mean, your body
was tired, but your mind was still
awake. You lie in bed, your eyes are
closed, but your ears very awake.
You hear the cars far away, the sound of
leaves, maybe frogs outside. And with
every sound, you think, "I'm still
awake.
That happened to me many times. I tried
everything.
Once I even started counting sheep.
One sheep, two sheep, three sheep. At
number 10, I imagined one sheep falling.
And then I had to start again. I counted
and counted, but sleep never came. Then
I opened my eyes and looked at the
clock. What? It's already 3:00 a.m. And
then the stress came. Oh no, only a few
hours until my alarm rings.
Tomorrow I'll be so tired. And when this
happens many nights, it's really not
good. It takes away your energy and your
good mood. Your body can't rest and
recover. That's what today's episode is
about. Sleep or better. How can we sleep
better? I'll be honest. I don't have a
magic answer but in the last months I
tried a few things small changes that
made a big difference and today I want
to share them with you.
[Music]
Let me start with my evening eating
habits.
I still remember one night clearly. It
was a long busy day and when I finally
closed my laptop it was almost midnight.
I was so hungry. So I went to the
kitchen and made some instant noodles,
spicy ones. I thought this will be warm
and tasty. Then I went straight to bed.
And what happened? I just lay there. My
stomach felt heavy and a little hot. I
turned from side to side, but I couldn't
sleep. I thought I really shouldn't have
eaten that.
Since then, I learned something. Eating
right before bed is not a good idea,
especially spicy or heavy food. Our body
needs time to digest and it can't sleep
well at the same time. And there is
another thing I didn't think about
before. Caffeine. I love coffee really,
but I didn't realize how long caffeine
stays in the body. Before, I used to
drink coffee at 3 or 4 p.m. Especially
when I felt tired in the afternoon. But
then in the evening, I couldn't relax or
fall asleep. Now I try not to drink
coffee or other drinks with caffeine
after lunch. And guess what? Falling
asleep is much easier now. Another
little tip. I stop drinking water at
least 1 hour before going to bed. You
may think why? Water is good. Yes, water
is very good. But before I used to drink
until bedtime and then I had to wake up
every night to go to the bathroom. After
that it was hard to fall asleep again.
Something else that helped me a lot
having a regular sleep schedule. There
was a time when I went to bed very late
around 1 or 2 in the morning because I
was watching series. At first I thought
it's okay. I can sleep more tomorrow.
But after a few days, I started to feel
different. During the day, I was always
tired and had no energy. And at night, I
was suddenly very awake again. Then I
understood I had broken my natural
rhythm.
Since then, I try to go to bed and wake
up at the same time every day. Of
course, it's not always easy, especially
on weekends. But now my rhythm is more
stable and I feel sleepy more naturally
at night. And honestly, even when my
sleep rhythm is okay, there are
afternoons when I feel very tired.
Sometimes my mind is just full, too many
thoughts, too many things to do. On
those days, I allow myself to take a
short nap. But I learned a nap of 15 to
30 minutes is enough. If I sleep longer,
I feel more tired and then I can't sleep
at night.
Do you know what else helped me? Some
small changes in my bedroom. For
example, the temperature. If it's too
warm, I can't sleep, so I usually leave
the window a little open at night. Fresh
air helps me relax. Light is also very
important. Before, I didn't think about
it, but it's true. Less light in the
evening means more melatonin and better
sleep. Now I have a darker bedside lamp
and blackout curtains because street
lights always used to wake me up. And to
be honest, one of the biggest changes
was this. Putting away my phone at least
1 hour before bed. The blue light from
the screen tells your brain it's
daytime. No wonder I couldn't relax
before. Another thing, movement. When I
don't move much during the day, I don't
feel sleepy at night. My body thinks,
why should I rest? I didn't do anything.
But when I go for a walk or clean the
house, my sleep feels much deeper. And
what do I do if I still can't fall
asleep?
I don't stay in bed and get angry. I get
up and do something calm. Maybe I read a
few pages of a book, take a warm foot
bath, or listen to quiet music. After a
while, I start feeling sleepy again. And
when I go back to bed, I usually fall
asleep fast.
[Music]
I don't say that these are magic tricks,
but for me, these small things made a
big difference. They helped me calm down
in the evening, and that's often the
first step to sleep. I hope you found
something helpful today. Maybe you can
try one of these tips tonight. Thank you
for being here again. If you liked this
episode, please give us a thumbs up,
share it with your friends, and
subscribe to our channel so you don't
miss the next one. Have a good night and
sweet dreams.
[Music]
All right, let's take a moment to learn
some useful vocabulary related to
today's topic. These words will make it
easier for you to follow our
conversation and use them in real life.
The first word of today is sleep. It
means the natural rest of your body and
mind usually at night. Example, I try to
get 8 hours of sleep every night.
The next word is caffeine. It means a
chemical in coffee, tea, and cola that
keeps you awake.
Example, I don't drink coffee at night
because it has caffeine.
The next word is relax. It means to rest
and feel calm, not worried or stressed.
Example, I take a warm shower before bed
to relax. The next word is habit. It
means something you do often, sometimes
without thinking.
Example, going to bed early is a good
habit for your health.
The last word of today is energy. It
means the power you have to do things.
How strong or active you feel. Example,
after a good night's sleep, I have more
energy in the morning.
[Music]
All right, time to challenge yourself a
bit. Let's listen to the conversation
again. This time without subtitles. See
how much you can understand.
[Music]
Hello and welcome to a new episode. I'm
really happy that you are here today.
Have you ever had a night when you just
couldn't fall asleep? I mean, your body
was tired, but your mind was still
awake. You lie in bed, your eyes are
closed, but your ears very awake.
You hear the cars far away, the sound of
leaves, maybe frogs outside. And with
every sound, you think, "I'm still
awake.
That happened to me many times. I tried
everything.
Once I even started counting sheep.
One sheep, two sheep, three sheep. At
number 10, I imagined one sheep falling.
And then I had to start again. I counted
and counted, but sleep never came. Then
I opened my eyes and looked at the
clock. What? It's already 3:00 a.m. And
then the stress came. Oh no, only a few
hours until my alarm rings.
Tomorrow I'll be so tired. And when this
happens many nights, it's really not
good. It takes away your energy and your
good mood. Your body can't rest and
recover. That's what today's episode is
about. Sleep or better. How can we sleep
better? I'll be honest. I don't have a
magic answer but in the last months I
tried a few things small changes that
made a big difference and today I want
to share them with you.
[Music]
Let me start with my evening eating
habits.
I still remember one night clearly. It
was a long busy day and when I finally
closed my laptop it was almost midnight.
I was so hungry. So I went to the
kitchen and made some instant noodles,
spicy ones. I thought this will be warm
and tasty. Then I went straight to bed.
And what happened? I just lay there. My
stomach felt heavy and a little hot. I
turned from side to side, but I couldn't
sleep. I thought I really shouldn't have
eaten that.
Since then, I learned something. Eating
right before bed is not a good idea,
especially spicy or heavy food. Our body
needs time to digest and it can't sleep
well at the same time. And there is
another thing I didn't think about
before. Caffeine. I love coffee really,
but I didn't realize how long caffeine
stays in the body. Before, I used to
drink coffee at 3 or 4 p.m. Especially
when I felt tired in the afternoon. But
then in the evening, I couldn't relax or
fall asleep. Now I try not to drink
coffee or other drinks with caffeine
after lunch. And guess what? Falling
asleep is much easier now. Another
little tip. I stop drinking water at
least 1 hour before going to bed. You
may think why water is good. Yes, water
is very good. But before I used to drink
until bedtime and then I had to wake up
every night to go to the bathroom. After
that it was hard to fall asleep again.
Something else that helped me a lot
having a regular sleep schedule.
There was a time when I went to bed very
late around 1 or 2 in the morning
because I was watching series. At first
I thought it's okay. I can sleep more
tomorrow. But after a few days, I
started to feel different. During the
day, I was always tired and had no
energy. And at night, I was suddenly
very awake again. Then I understood I
had broken my natural rhythm. Since
then, I try to go to bed and wake up at
the same time every day. Of course, it's
not always easy, especially on weekends.
But now my rhythm is more stable and I
feel sleepy more naturally at night. And
honestly, even when my sleep rhythm is
okay, there are afternoons when I feel
very tired. Sometimes my mind is just
full, too many thoughts, too many things
to do. On those days, I allow myself to
take a short nap. But I learned a nap of
15 to 30 minutes is enough. If I sleep
longer, I feel more tired and then I
can't sleep at night.
Do you know what else helped me? Some
small changes in my bedroom. For
example, the temperature. If it's too
warm, I can't sleep. So, I usually leave
the window a little open at night. Fresh
air helps me relax. Light is also very
important. Before, I didn't think about
it, but it's true. Less light in the
evening means more melatonin and better
sleep. Now I have a darker bedside lamp
and blackout curtains because street
lights always used to wake me up. And to
be honest, one of the biggest changes
was this. Putting away my phone at least
1 hour before bed. The blue light from
the screen tells your brain it's
daytime. No wonder I couldn't relax
before. Another thing, movement. When I
don't move much during the day, I don't
feel sleepy at night. My body thinks,
why should I rest? I didn't do anything.
But when I go for a walk or clean the
house, my sleep feels much deeper. And
what do I do if I still can't fall
asleep?
I don't stay in bed and get angry. I get
up and do something calm. Maybe I read a
few pages of a book, take a warm foot
bath, or listen to quiet music. After a
while, I start feeling sleepy again. And
when I go back to bed, I usually fall
asleep fast.
[Music]
I don't say that these are magic tricks,
but for me, these small things made a
big difference. They helped me calm down
in the evening, and that's often the
first step to sleep. I hope you found
something helpful today. Maybe you can
try one of these tips tonight. Thank you
for being here again. If you liked this
episode, please give us a thumbs up,
share it with your friends, and
subscribe to our channel so you don't
miss the next one. Have a good night and
sweet dreams.
Related Songs