Sleep

Rise and shine sleepyhead. Time is of the essence so don't you dare dream about sleeping in. As we say, you snooze you lose. A new day is upon us and we are going to seize it and milk it to the very last minute. I must admit, I feel like a million bucks and it's all because I hit the hay early and I was out like a light. I got some shut-eye or forty winks, call it what you will. I slept like a log last night, no tossing and turning or nightmares for me. I was sound asleep like a little baby blissfully lost in its slumber. Up and at 'em, amigos! We'll take a glance at sleep on this week's episode of FYI! 

Transcript

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rise and shine sleepy head time is of the essence so don't you dare dream about sleeping in as we say you snooze you lose a new day is upon us and we are going to seize it and milk it to the very last minute I must admit I feel like a million bucks and it's all because I hit the hay early and I was out like a light I got some shy or 40 Winks call it what you will I slept like a log last night no tossing and turning or nightmares for me I was sound asleep like a little baby blissfully lost in its Slumber up and Adam Amigos we'll take a glance at sleep on this week's episode of FYI welcome to for your info English you got[Applause][Music][Applause][Applause][Music] it hello hello hello and welcome to this another exciting edition of FYI and folks today we're going to talk about one of my favorite hobbies well I don't know if you can consider sleeping a hobby but I love doing it but I've got to be honest though there is the right number and what do I mean by the right number the right number of hours because if you don't sleep enough you're exhausted you're worn out you're pooped and if you sleep too much much that can have the inverse effect how many times have you slept and you woke up and you didn't know what day it was and you were even more tired than before that's like when you take those long siestas instead of a catnap a lot of experts recommend these days a cat nap if you're going to nap at all and yes we say the word cesta we say the word Siesta we say the word Fiesta we say Amigos and cesa do you need anything else my Amigos well yes you need sleep and that's what we're here to talk about today let's take a look at our intro which is always chalk full of vocabulary and I got to tell you something even if you don't listen to the whole episode you'll be able to extract some really good vocabulary right from the intro I started off by saying rise and shine sleepy head now that that's something I say very often in fact I say it every morning to a certain someone you guessed it my daughter Lara I always say rise and shine sleepy head and then I start to open up the blinds you call them lasanas sleepy head I think the translation would be dormon or dorona and Rise and Shine is a very nice way of saying wake up you can also say wakey wakey eggs and bakey as you do in Spanish we have a lot of different ways to refer to sleep and we're going to take a look at a lot of them here in the intro I went on to say time is of the essence that means that the seconds count it means we don't have any time to waste then I said don't you dare don't you dare dream about sleeping in and just be careful I know in Spanish you guys say sonon is to dream with right sonon well in English to dream with is wrong we say to dream of or to dream about I dreamt about you last night I dream of being rich one day but never to dream with and it's both a regular and irregular verb yeah so you can have the best of both worlds do you want to use it as a regular verb then you can say I dreamed of you last night and if you want to use it as an irregular verb you can say I dreamt of you last night either way it's grammatically correct I must say I don't have a preference but just make sure you don't say dream with and to sleep in or as the British say to have a lie in is to sleep later than you usually do because you don't have to work you don't have a busy schedule I don't even think you set your alarm on the weekends if you don't have to and that's a weird one remember your alarm goes off it sounds like aad but it's sonar and do you know what else goes off bombs as well so it's sonar and estay imagine an alarm clock that goes off like a bomb I guess you would be wide awake after that then I said a very common idiomatic expression that rhymes you snooze you lose it also Rhymes in Spanish then I said a new day is upon us this is poetic almost no a new day is upon USA might be a good translation and we are going to seize it carpedm my Amigos Seize the Day we're also going to milk it to the very last minute and yes milk is leche to milk is what you do to a cow if you're a farmer but also to milk something is to get as much much out of it as you possibly can to squeeze everything out of it by the way I'm going to milk this moment right now to mention my books in case you didn't know I have five books and three of them are a Trilogy called the milk Trilogy this book is the milk this book is the milk to and finally the third time's a charm we finally said it right in English this book is the [ __ ] my latest book[Music] hey Damian what's craa lacking buddy hey Alberto I was planning to do some sports this week what about playing baseball ooh baseball I love it but I'm not sure yet can we touch base next week touch Bas yeah okay let's touch base okay what about B BB do you want to play basketball oh man I love basketball it's one of my favorite sports but I don't know if I can this weekend cuz I've already got plans oh man that's the way the ball bounces that's the way the ball bounces that's the way the ball bounces I love that expression okay what about tennis do you want to play tennis well I love tennis but I'm not really a good player if you don't mind playing with a novice the ball's in your court buddy all right do you want to play some soccer sure I'd love to play some soccer or football as you call it what time do we kick off perfect and we're kicking

off at 9: 7:46

are you available sure but I might have to play some golf before with some friends it's par for the course it's par for the course as normal mm okay what about um Billards do you like playing Billards yeah but right now I'm behind the eightball I'm behind the eightball yeah yeah wow a lot of idiomatic expressions here this book is the [ __ ] in your life you're such a good sport then roas you can pick up your copy of this book is the [ __ ] at B it's the [ __ ] you can pick up those books wherever fine books are sold hey I told you I was going to milk it I warned you then I said I must admit I feel like a million bucks and that's what we say when we feel great better than great I feel like a million bucks and it's all because I hit the hay early there's another way of saying to go to bed I think in Spanish you say e Al well we say to hit the hay or to hit the sack which is a little bit different than rolling in the hay to roll in the hay ISO to have sex which is in the movie Young Frankenstein and you guys can listen to the FYI episodes on sex as well they just came out a couple weeks ago and I can't believe we are reaching the end of our sixth season folks that's 30 episodes a season well wait wait 60 episodes a season if you're a patron because remember you get a bonus episode every week with fun facts practical English and also the topic in pop culture among many other things and if you're not getting access to that bonus episode you are missing out you can get it for peanuts poosa go to patreon.com Alberto Alonso and check out the options and you can get bonus episodes you can get PDFs where you can review view all the vocabulary and expressions and you can even get private classes with me that's if you're in our highest level our Interstellar students if you're in our super duper students well then you can get a weekly group class with me where we review the vocabulary and speaking of my super duper students let me send them a shout out right now what's up Mara Javier and Paco and also of course my Interstellar students the ones who have a private class with me every month as well as all the other stuff give it up for Carmen Lena Issa Paco David Jose Maria Patricio and Edgar if you want to join these amazing students it's as simple as going over to patreon.com Alberto Alonso and if you're looking for a free sample just let me know I can send you the bonus episode or some PDFs or even a video a link to a video of one of our classes but there's one thing I can say well actually two things we're having fun and we're learning and that's what it's all about so keep it up guys and if you're not in our curious Community go over there right now hit pause or you don't even have to hit pause go over there patreon.com Alonso and join in on the action now where was I all right I was milking it I was telling you about feeling like a million bucks hitting the hay a roll in the hay another way we said to sleep as well is to hit the sack and that's also a word that comes from boxing but you'll obviously know from Context does anybody know it from pop culture Back In Black I hit the sack I've been so long I'm glad had to be back yes I cut loose from the news let's get me hanging around Back in Black ACDC and then I said I was out like a light this is a totally native way of saying I fell asleep really quickly I passed out to pass out is this may but in context you would say hey did you go to sleep late last night no I was on the sofa and I passed out I think maybe the translation would be I was out like a light click another way to say to get some sleep is I'm going to get some sh ey I'm going to get 40 Winks also to catch some z's to turn in I'm G to turn in I'm going to put the baby down so as you can see I'm not the only one who loves sleep we love it so much we've got a lot of different ways to talk about it and one way we agree is to sleep like a log as I said there was no tossing and turning and if you're tossing and turning it means when you toss and turn you don't get a good night's sleep and that's another expression I hope you get a good night's sleep everybody's looking for a good night's sleep without any tossing turning or nightmares yeah nightmares can ruin a good night's sleep as well or acid indigestion that's why you should be mindful about what you have for dinner but we'll talk about that later on how diet and exercise affects your sleeping patterns obviously it's all connected it's not just fun to sleep but it's also great for you I finished up the intro by saying I was sound asleep and if somebody is sound to sleep that means they're in a deep sleep it's not just a light snooze and I'm sure many of you know the word snooze from the alarm button to snooze is to sleep it's usually a light sleep it reminds me of to nod off to nod off is when you're in a boring class or a meeting and your head just starts falling this is to nod off it's when you just can't stay awake and you need a good night's sleep there's nothing like being sound asleep like a little baby and that's another one we say to sleep like a baby which is weird because babies wake up every 3 hours that's not a good night's sleep I also use the word blissfully well Bliss is AB and then I used a word Slumber and the word Slumber is your sleep in fact it reminds me of when we were younger we would have sleepover parties or slumber parties and that's when people would stay over or sleep over there's a phrasal verb you don't have to say come stay at my house and sleep you can just say do you want to sleep over I can't tell you how many times I used that one when I was single well I didn't go straight to it guys but that was the end result my place or yours and in this case place is Kasa where were you last night I was at John's Place no these are totally native ways to speak and speaking of totally native up and this is another way of saying and we never say up and at them you always have to swallow that th it's mute it's um up and Adam it sounds like Adam like the boy's name like Adam and Eve from the garden of of Eden up in Adam let's take a glance at sleep now firstly it's an irregular verb sleep slept slept and it's important because onethird of your life is spent sleeping hopefully unless you suffer from insomnia or you're just a party animal a night owl I myself am a morning person somebody whose mind works better in the morning I guess this all depends on your circadian Rhythm but it's so important to sleep well to get a good night's sleep and how many hours is a good night's sleep well obviously like everything there's no simple answer it depends on the person it depends on the amount of activity even your elevation where you are above sea level affects it but they say between 7 to 9 hours again it depends on the individual and this is enough time to allow the body to heal itself to activate the immune system and also to give your old heart a break we never give our heart a break it's working hard pumping blood every day so we got to give it some time off some downtime let's define sleep sleep is a state of reduced mental and physical activity in which Consciousness is altered and certain sensory activity is inhibited during sleep sleep there is a marked decrease in muscle activity and interactions with the surrounding environment while sleep differs from wakefulness which is a weird one I didn't know this one and that's more associated with mindfulness and we're not talking about that not today we're talking about being awake or asleep notice both of those have an A before them awake and asleep and remember we don't say he felt asleep El is he fell asleep it comes from the verb to fall fall fell fallen and let me continue with the definition while sleep differs from wakefulness in terms of the ability to react to stimuli and stimuli is the plural of stimulus it still involves active brain patterns making it more reactive than a coma or disorders of consciousness so somewhere between sleeping and being in a coma there's this wakefulness this state of mind where you are almost in a trance now sleep as we know it occurs in repeating periods the body alternates between two distinct modes remm and nonre sleep but that was just a dream Just a Dream just a dream that that's me in the corner did you get it RM I know you say REM but we saym for the group and for rapid eye movement but don't be fooled remem doesn't only affect the eyes it can even include virtual paralysis of the body but I guess the most visible way to see if somebody's in that stage of sleep is by looking at their eyelids I think you say parpados and what about dreams we already said it's an irregular and regular verb well dreams are a succession of images ideas emotions and Sensations that usually occur involuntarily in the mind During certain stages of sleep now let me ask you a question how many dreams do you think we have a night the average human did you say two between four to six dreams a night and many scientists believe that dreams help your brain process the events of the day so it's really important to dream and even if you think you don't dream you do you dream every night another thing is remembering your dreams but there are techniques and ways just like there are techniques for everything to be able to remember your dreams but there's a whole thing behind dreams I mean your dreams are what tell us who you really are what you really want I don't just mean your dreams every night but I mean your dreams your hopes and dreams it's a really deep concept it reminds me of the quote the difference between a dream and a goal is a deadline pretty inspirational wouldn't you say also the song Dream On Dream On Dream On sing with me sing for the year sing for the laughter sing for the te a sing with me just for today or maybe tomorrow the good Lord will take you away of course Aerosmith Dream On which means keep dreaming a lot of times it's used sarcastically as well Alberto are you going to buy me a new car dream on some other interesting facts during sleep most of the body systems are in an anabolic State and again this helps restore the immune system the nervous skeletal and muscular systems and all of these processes help maintain your mood your memory your cognitive function and in the function of the endocrine and immune systems so translation if you don't sleep you are affecting almost every system in your body every vital syst system we mentioned the word circadian rhythm before we all have an internal circadian clock which promotes sleep daily at night when it gets dark and this is something that has been researched since the beginning of time and we continue to research sleep now we'll mention some sleep disorders some people may suffer from insomnia narcolepsy sleep apnea which is something my mother suffers from she has to sleep connected to a machine and she literally stops breathing about three or four different times a night she knows because her machine is connected to some computer that's giving her the data but she could literally stop breathing and she does so that's a very real thing at least in my life sleepwalking that's a very logical one do you know any Sleep Walkers have you ever walked in your sleep no not me I haven't but I have talked in my sleep in fact I'm known to talk in my sleep in fact my mom told me once I sang the whole song Losing My Religion hey I don't know if it's a coincidence that it's an remm song and I was in remm when I was singing it wow that's weird I never realized that also as you know light and dark affect everything there are seasonal disorders where people use artificial light when the the days are short and we're missing that sunlight people get depressed and it affects their sleep patterns but also not just positive light what about the light from your cell phone or a television these emit large amounts of blue light which is typically associated with daytime what this does is it disrupts the release of the hormone melatonin and obviously that's the one that's needed to regulate the Sleep Cycle how do you wake up every morning do you wake up automatically like my grandfather did I set an alarm just in case but I always wake up at the same time without the alarm the alarm is just a backup and today almost everybody I know wakes up with an alarm but if you get yourself on the right schedule you won't need one your body is smart my grandfather is the perfect example now don't take him out of his timetable though he's not going to go to bed 20 minutes later because then it will throw everything off so you have to be a bit strict if you're going to do that but before there were alarm clocks and wakeup calls at hotels which by the way a wakeup call is when something bad happens that makes you realize something I hope what happened yesterday was a wake-up call to you young man it means I hope it opened your eyes and you stop acting foolish but before there were wakeup calls at a hotel or alarm clocks there was a job a guy who had a job and his job was to go around and knock on people's windows and wake them up imagine having that job first you've got to be an early riser you've got to get up at the crack of dawn and second you've got to wake people up I mean I don't know about you guys but I don't like waking people up cuz generally people are cranky or moody in the morning or just really sleepy and let's be honest everybody loves to sleep in an extra hour that's winning but nobody likes to overs sleep to over sleep is to sleep more than you should but not on purpose but also you don't want to vary your scheduled so much on the weekends that it has nothing to do with your schedule on work days you want to adjust them because then you could have a problem called chronic circadian desynchronization I suffered from that I didn't know what it was called but I remember for a period I was working at vaugh during the week and I was working at an Irish Pub on the weekends and it was the exact opposite schedule and I was burning the candle at both ends that expression means I was just overdoing it too much I was burning myself out I just couldn't get on a good Rhythm I wasn't tired when I needed to sleep I was tired in the middle of the day kind of like jet lag one of the biggest issues one we mentioned before is insomnia I can't get no sleep did anybody get that reference the song insomnia by the group faithless well I know people who suffer from insomnia and it is not cool because it can be triggered by many different factors factors such as stress physical or mental illness living or sleeping Arrangements if you're not in a good Environ enironment even family history your diet and your exercise habits all of those are important not just in the case of insomnia but in the case of snoring or even if you have sleep apnea if you're overweight it's going to make it worse if you're in shape you'll snore less so even if you have a chronic problem there are ways you can make it better or at least get it under control and we're going to talk about sleeping pills in the bonus episode yeah it's great I guess if you suffer from insomnia but once you look at the long list of celebrities who have met their maker by overdosing on sleeping pills then you'll say hm maybe I shouldn't play with these it's playing with fire as we say so there's no doubt about it regular exercise a good diet oral hygiene hygiene in general all all of these things help you sleep better at night oh and don't overthink things that's another cause of insomnia which can lead to anxiety thinking is good overthinking is not good so how long should it take you to fall asleep I came across something called the 10-minute Rule and supposedly it's normal to fall asleep between 10 to 20 minutes after going to bed and remember we don't say I'm going to go to the bed we say I'm going to go to bed because we're not talking about the literal bed but either way you know other ways to say it I'm going to hit the hay I'm going to hit the sack I'm going to catch some z's so 10 to 20 minutes is the sweet spot if it takes you less than 5 minutes to fall asleep you're probably exhausted and sleep deprived this is just one fun fact I came across but we're going to take a look at many more fun facts and idiomatic expressions in the bonus episode we'll wrap up with an Irish proverb a good laugh and a long sleep are the best cures in the doctor's book I hope you had a good laugh and I hope you'll join us on the bonus episode of this week's FYI[Applause][Applause][Music] n[Music]