Lesson:How to Sleep Better

Conversation

Answer the following questions. You might be asked to write them down or answer them out-loud.

1. How easy is it for you to sleep?
2. Can you sleep anywhere?
3. What do you do when you can't fall asleep easily?
4. What keeps you awake at night? (e.g. worrying too much about stuff, too much coffee, your partner's snoring, your neighbors' parties, an uncomfortable bed, a hot summer)
5. Do you often lose sleep over problems?
6. How many hours do you sleep every night? Is it sufficient?
7. Do you remember your dreams frequently?
8. How good/bad is your bedroom set for you to sleep?
9. What contributes to a good night's sleep?
10. Do you think the life we live nowadays is responsible for these nights with bad sleep? Why?
11. Do you take naps during the day? For how long?

Vocabulary

Look at the vocabulary below. Take time to explore the links for their definitions in English and their translations to Portuguese. When you are done, make a sentence with each word. Ask your teacher if you should write them down or say them out loud.

DT   awake

DT   sheep

DT   groggy

DT   blood

DT   pressure

DT   lead

DT   awesome

DT   schedule

DT   neurotic

DT   hangover

DT   toss

DT   trick

DT   unplug

Video

Watch the following video but DON'T read the transcript yet.

After watching the video do this listening exercise.

Reading practice

Read the following transcript then do the associated reading comprehension exercise.

Transcript:

Fifty-one sheep, fifty-two sheep, fifty three sheep, oh! Why am I still awake? Oh well, at least it's only… three a.m.!!! We've all been there, ahhh. Getting quality sleep is easier said than done, so today we're going to show you how sleep is tied to your physical and mental health. We're also gonna show you five easy ways to get that refreshing sleep that you need. Uh… we all know that we feel groggy and slow when we don’t get enough sleep, but that's not the only effect lack of sleep has on our bodies. In our episode on sleeping creativity, we told you that not getting enough sleep over an extended period of time can lead to high blood pressure, which can also lead to heart attacks and aneurysms. But it's not always easy to try to get that good quality sleep. Some nights you stay awake worrying about that presentation you have to give first thing in the morning and then some nights you just can't get comfortable, and then other nights you fall asleep just fine, but then you wake up every fifteen minutes worrying that you're gonna miss the bus. Alright, there is no one way to guarantee that you're gonna get awesome sleep. But we do have five easy tips and tricks to help you get on the path towards good sleep hygiene.

Step 1: Develop a relaxing bed time ritual.

When you think about it we all learn to sleep by routine. When we were really little our parents gave us baths, read us books, tucked us in, got us that extra glass of water, all in the name of good sleep. Now that you're older, you're gonna have to develop a routine of your own. Whether it's a cup of decaff tea and a chapter from a book or a bath, then fifteen minutes of … yoga. Of course there are some activities that should be kept out of a bedtime ritual. Don’t drink alcohol before bed, it might help you fall asleep but chances are you'll wake up in the middle of the night. Don’t exercise two hours before bedtime, sure, it gets your blood flowing but it'll wimp you out mentally.

Step 2: Maintain a regular sleep and wake schedule.

Now, you don’t have to wake up at exactly 7:02 and go to bed at 10:53 every night. That's a bit on the neurotic side. But, do try to wake up and go to bed at generally the same time six days a week. According to doctors at Harvard University, this will help set your internal clock, so that even on those rare days when your schedule is thrown off, you'll be able to get right back on track and avoid what doctors call: a sleep hangover.

Step 3: Stop watching your clock.

Studies show that people who constantly look at their clock are less likely to fall sleep easily. Why? When they're thinking "it's eleven-o-three, I have to be up in six hours and fifty seven minutes". It stresses you out. So try to keep some distance between you and that alarm clock. That way, those blinking numbers will quit knocking you and you'll sleep easier. Step 4: Create an optimal sleep environment. A male clinic study found that people sleep best in dark quiet cool environments. With all the benefits of sleep, it's worth investing in black out blinds, comfortable ear plugs and a fair air conditioning. The more comfortable you are physically, ahhh, the better you'll sleep.

Step 5: Unplug.

Make your bedroom a tech-free zone. I know, but research shows that electronics interfere with sleep because it's easy to get distracted by them. Checking your email right before bed could add more stress. Watching TV or movies makes it harder to sleep and getting sucked in to say: "pinterest"? Right before bed? Could keep you up for hours, ouh, I like that, I like that too, oh that's pretty! Let's recap, today we learned a few more reasons why you need good sleep. We also taught you five simple ways to help you improve your sleep health. Next time your stuck tossing and turning, try to develop a ritual, maintain a schedule, stop clock watching, trick your bedroom out or unplug. It could help. From all of us here at well cast, sweet dreams!

Writing practice

Write a couple of paragraphs about a really bad night of sleep you had and what you did to overcome this terrible night. How was the day after? Make sure to use words you learned from the text and try to make it as long as you can.

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