– English Lyrics

Lyrics & Translation

[English]

[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.

Key Vocabulary

Vocabulary	Meanings
sleep /sliːp/ A1	noun - the natural state of rest for the body and mind, usually at night verb - to be in a state of natural rest
awake /əˈweɪk/ A2	adjective - not sleeping; alert and aware
tired /ˈtaɪərd/ A1	adjective - needing to rest or sleep
bed /bɛd/ A1	noun - a piece of furniture for sleeping
night /naɪt/ A1	noun - the time when it is dark and people usually sleep
body /ˈbɒdi/ A1	noun - the physical structure of a person or animal
mind /maɪnd/ B1	noun - the part of a person that thinks and feels
alarm /əˈlɑːrm/ B1	noun - a device that makes a loud sound to wake people up
energy /ˈɛnərdʒi/ B1	noun - the power to do things; feeling strong and active
changes /ˈtʃeɪndʒɪz/ A2	noun - alterations or modifications
habits /ˈhæbɪts/ A2	noun - regular practices or behaviors
caffeine /ˈkæfiːn/ C1	noun - a stimulant found in coffee and tea that keeps you awake
relax /rɪˈlæks/ A2	verb - to become less tense or worried; to rest
schedule /ˈskɛdʒuːl/ A2	noun - a plan of activities or times
nap /næp/ B1	noun - a short sleep, especially during the day
temperature /ˈtɛmpərətʃər/ A2	noun - the degree of hotness or coldness
light /laɪt/ A1	noun - the natural shining of the sun or brightness from a source adjective - not heavy
phone /foʊn/ A1	noun - a device for communicating over long distances
calm /kɑːm/ B1	adjective - peaceful and quiet; not excited or nervous verb - to make someone become peaceful
music /ˈmjuːzɪk/ A1	noun - sounds that are arranged in a way that is pleasant to listen to

Key Grammar Structures

• Have you ever **had** a night when you just couldn't fall asleep?

  ➔ Present Perfect (have + past participle)

  ➔ Used to describe an experience that happened at an unspecified time before now. 'Had' is the past participle of 'have'.

• I mean, your body was tired, but your mind **was** still awake.

  ➔ Past Simple (was/were + adjective)

  ➔ Used to describe a state or action in the past. 'Was' is the past tense form of 'be' used with singular subjects.

• I **tried** everything.

  ➔ Past Simple (verb + -ed)

  ➔ Used to describe a completed action in the past.

• I **had** to start again.

  ➔ Past Simple (had + infinitive)

  ➔ Describes an obligation in the past.

• What? It's **already** 3:00 a.m.

  ➔ Adverb of time: already

  ➔ Indicates that something has happened earlier than expected.

• I'll **be** so tired.

  ➔ Future Simple (will + base form)

  ➔ Expresses a prediction or a future fact.

• I **don't have** a magic answer...

  ➔ Present Simple (do/does + not + base form)

  ➔ Used to express a habitual action or a general truth, in negative form. 'Don't' is the contraction of 'do not'

• Since then, I **learned** something.

  ➔ Past Simple (verb + -ed)

  ➔ Used to describe a completed action in the past.

• Falling **asleep** is much easier now.

  ➔ Gerund (verb + -ing) as a subject

  ➔ The gerund 'falling asleep' acts as the subject of the sentence, describing the action of falling asleep. It is used to indicate an action or activity.

• I **try** to go to bed and wake up at the same time every day.

  ➔ Infinitive of purpose (to + verb)

  ➔ Used to express the purpose of an action.