What to do when you can't sleep - 6 Minute English

1,084,077 views ใƒป 2019-05-23

BBC Learning English


ไธ‹ใฎ่‹ฑ่ชžๅญ—ๅน•ใ‚’ใƒ€ใƒ–ใƒซใ‚ฏใƒชใƒƒใ‚ฏใ™ใ‚‹ใจๅ‹•็”ปใ‚’ๅ†็”Ÿใงใใพใ™ใ€‚ ็ฟป่จณใ•ใ‚ŒใŸๅญ—ๅน•ใฏๆฉŸๆขฐ็ฟป่จณใงใ™ใ€‚

00:06
Neil: Hello and welcome to 6 Minute English. I'm Neil.
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Neil: ใ“ใ‚“ใซใกใฏใ€6 Minute English ใธใ‚ˆใ†ใ“ใใ€‚ ็งใฏใƒ‹ใƒผใƒซใงใ™ใ€‚
00:08
Rob: And I'm Rob.
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ใƒญใƒ–: ็งใฏใƒญใƒ–ใงใ™ใ€‚
00:09
Neil: You look tired, Rob.
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ใƒ‹ใƒผใƒซ๏ผšใ‚ใชใŸใฏ็–ฒใ‚Œใฆใ„ใ‚‹ใ‚ˆใ†ใงใ™ใญใ€ใƒญใƒ–ใ€‚
00:10
Rob: Well,
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Rob: ใ†ใƒผใ‚“ใ€
00:11
I didnโ€™t sleep well last night.
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ๆ˜จๅคœใฏใ‚ˆใ็œ ใ‚Œใชใ‹ใฃใŸใ€‚
00:13
I was tossing and turning all night,
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ไธ€ๆ™ฉไธญๅฏ่ฟ”ใ‚Šใ‚’ๆ‰“ใฃใฆ
00:15
but I couldnโ€™t get to sleep.
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ใ„ใพใ—ใŸใŒใ€็œ ใ‚Œใพใ›ใ‚“ใงใ—ใŸใ€‚
00:17
Neil: Well, thatโ€™s a coincidence, as our topic
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ใƒ‹ใƒผใƒซ๏ผšใˆใˆใ€ใใ‚Œใฏๅถ็„ถ
00:18
today is insomnia
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ใงใ™ใ€‚ไปŠๆ—ฅใฎใƒˆใƒ”ใƒƒใ‚ฏใฏไธ็œ ็—‡
00:20
- the condition some people suffer from when they find
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00:23
it difficult to get to sleep when they go to bed.
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ใงใ™ใ€‚ๅฐฑๅฏๆ™‚ใซ็œ ใ‚Œใชใ„ไบบใŒใ„ใ‚‹็Šถๆ…‹ใงใ™ใ€‚
00:25
Rob: Thankfully I donโ€™t really have insomnia,
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ใƒญใƒ–: ใ‚ใ‚ŠใŒใŸใ„ใ“ใจใซใ€็งใฏไธ็œ ็—‡ใงใฏใ‚ใ‚Šใพใ›ใ‚“ใŒใ€ๆ™‚ใ€…ใ€
00:27
but every now and again, I find it difficult to get to sleep.
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็œ ใ‚ŠใซใคใใฎใŒ้›ฃใ—ใใชใ‚Šใพใ™ใ€‚
00:31
Neil: Well, keep listening and we might have some
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ใƒ‹ใƒผใƒซ๏ผšใพใ‚ใ€่žใ„
00:33
advice to help with that, but first, a question:
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ใฆใใ ใ•ใ„ใ€‚ใใฎใŸใ‚ใฎใ‚ขใƒ‰ใƒใ‚คใ‚นใŒใ‚ใ‚‹ใ‹ใ‚‚ใ—ใ‚Œใพใ›ใ‚“ใŒใ€ๆœ€ๅˆใซ่ณชๅ•
00:36
What is the record for the longest a human
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ใŒใ‚ใ‚Š
00:38
has gone without sleep? Is it:
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ใพใ™ใ€‚ไบบ้–“ใŒไธ็œ ใง้Žใ”ใ—ใŸๆœ€้•ทใฎ่จ˜้Œฒใฏไฝ•ใงใ™ใ‹? ใใ‚Œใฏ:
00:40
A) about seven days?
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A) ็ด„ 7 ๆ—ฅ้–“ใงใ™ใ‹?
00:41
B) about nine days? Or
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B) ็ด„ 9 ๆ—ฅ้–“๏ผŸ ใพใŸใฏ
00:44
C) about 11 days?
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C) ็ด„ 11 ๆ—ฅ?
00:46
What do you think, Rob?
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ใƒญใƒ–ใ€ใฉใ†ๆ€ใ†๏ผŸ
00:47
Rob: All of those seem impossible!
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ใƒญใƒ–: ใฉใ‚Œใ‚‚ไธๅฏ่ƒฝใซๆ€ใˆใพใ™!
00:49
So Iโ€™ve got to go with the shortest - about seven days.
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ใ ใ‹ใ‚‰็งใฏๆœ€็Ÿญใง่กŒใๅฟ…่ฆใŒใ‚ใ‚Šใพใ™ - ็ด„7ๆ—ฅ.
00:52
Neil: Well, if you can stay awake long enough,
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ใƒ‹ใƒผใƒซ๏ผšใˆใˆใจใ€ใ‚ใชใŸใŒๅๅˆ†้•ทใ่ตทใใฆใ„ใ‚‰ใ‚Œใ‚‹ใชใ‚‰
00:54
Iโ€™ll let you know at the end of the programme.
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ใ€็•ช็ต„ใฎๆœ€ๅพŒใซใŠ็Ÿฅใ‚‰ใ›ใ—ใพใ™ใ€‚
00:56
Dr Michael Grandner is an expert in all things
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ใƒžใ‚คใ‚ฑใƒซใƒปใ‚ฐใƒฉใƒณใƒ‰ใƒŠใƒผๅšๅฃซใฏใ€็ก็œ ใซ้–ขใ™ใ‚‹ใ™ในใฆใฎๅฐ‚้–€ๅฎถ
00:59
to do with sleep.
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ใงใ™ใ€‚
01:00
He was interviewed recently on the BBC radio
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ๅฝผใฏๆœ€่ฟ‘ใ€BBC ใฎใƒฉใ‚ธใ‚ช็•ช็ต„ Business Daily ใงใ‚คใƒณใ‚ฟใƒ“ใƒฅใƒผใ‚’ๅ—ใ‘ใพใ—ใŸ
01:02
programme Business Daily.
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ใ€‚
01:04
He was asked what his best tip was to help
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ๅฝผใฏ
01:06
you get to sleep if you are finding it difficult.
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ใ€ใ‚ใชใŸใŒ็œ ใ‚ŠใซใคใใฎใŒ้›ฃใ—ใ„ใจๆ„Ÿใ˜ใŸๅ ดๅˆใซใ€ใ‚ใชใŸใŒ็œ ใ‚Šใซใคใใฎใ‚’ๅŠฉใ‘ใ‚‹ใŸใ‚ใฎๅฝผใฎๆœ€ๅ–„ใฎใƒ’ใƒณใƒˆใฏไฝ•ใ‹ใจๅฐ‹ใญใ‚‰ใ‚Œใพใ—ใŸ.
01:10
What was his suggestion?
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ๅฝผใฎๆๆกˆใฏไฝ•ใงใ—ใŸใ‹๏ผŸ
01:13
Dr Michael Grandner: And it sounds counter-intuitive,
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ใƒžใ‚คใ‚ฑใƒซใƒปใ‚ฐใƒฉใƒณใƒ‰ใƒŠใƒผๅšๅฃซ: ็›ดๆ„Ÿใซๅใ™ใ‚‹ใ‚ˆใ†ใซ่žใ“ใˆ
01:14
but trust me Iโ€™ve got decades of data behind
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ใพใ™ใŒใ€ไฟกใ˜ใฆใใ ใ•ใ„ใ€‚ใ“ใฎๅฃฐๆ˜Žใฎ่ƒŒๅพŒใซใฏไฝ•ๅๅนดใซใ‚‚ใ‚ใŸใ‚‹ใƒ‡ใƒผใ‚ฟใŒ
01:16
this statement:
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01:17
If you cannot sleep, get out of bed.
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ใ‚ใ‚Šใพใ™ใ€‚็œ ใ‚Œใชใ„ๅ ดๅˆใฏใ€ใƒ™ใƒƒใƒ‰ใ‹ใ‚‰ๅ‡บใฆใใ ใ•ใ„ใ€‚
01:21
Neil: So Rob, how does he suggest you help yourself
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ใƒ‹ใƒผใƒซ๏ผšใใ‚Œใงใ€ใƒญใƒ–ใ€ใฉใ†ใ™ใ‚Œใฐ็œ ใ‚Œใ‚‹ใ‚ˆใ†ใซใชใ‚‹ใจๅฝผใฏๆๆกˆใ—ใฆใ„ใ‚‹ใฎ
01:23
to get to sleep?
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๏ผŸ
01:24
Rob: Well actually, he says that the best thing
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ใƒญใƒ–: ใˆใˆใจใ€ๅฝผใฏ
01:27
to do is to get out of bed!
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ใƒ™ใƒƒใƒ‰ใ‹ใ‚‰ๅ‡บใ‚‹ใฎใŒไธ€็•ชใ„ใ„ใจ่จ€ใฃใฆใ„ใพใ™!
01:30
Neil: That sounds exactly the opposite of what you
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ใƒ‹ใƒผใƒซ๏ผšใใ‚Œใฏใ‚ใชใŸใŒใ™ในใใ“ใจใจๆญฃๅๅฏพใซ่žใ“ใˆ
01:32
should do, doesnโ€™t it?
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ใพใ™ใ‚ˆใญ๏ผŸ
01:34
Rob: Well, he does say that his advice is
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ใƒญใƒ–: ใใ†ใงใ™ใญใ€ๅฝผใฏ่‡ชๅˆ†ใฎใ‚ขใƒ‰ใƒใ‚คใ‚นใฏ็›ดๆ„Ÿใซๅใ—ใฆใ„ใ‚‹ใจ่จ€ใฃใฆใ„ใพใ™ใŒ
01:36
counter-intuitive, which means exactly that.
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ใ€ใใ‚Œใฏใพใ•ใซใใฎ้€šใ‚Šใงใ™ใ€‚
01:39
That it is the opposite of what you might expect.
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ใใ‚Œใฏใ‚ใชใŸใŒๆœŸๅพ…ใ™ใ‚‹ใ‚‚ใฎใจใฏๅๅฏพใงใ™ใ€‚
01:41
Neil: And he says that this advice is backed up
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ใƒ‹ใƒผใƒซ: ใใ—ใฆๅฝผใฏใ€ใ“ใฎใ‚ขใƒ‰ใƒใ‚คใ‚นใฏ
01:44
by decades of research.
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ไฝ•ๅๅนดใซใ‚‚ใ‚ใŸใ‚‹็ ”็ฉถใซใ‚ˆใฃใฆ่ฃไป˜ใ‘ใ‚‰ใ‚Œใฆใ„ใ‚‹ใจ่จ€ใฃใฆใ„ใพใ™.
01:46
A decade is a period of 10 years
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10 ๅนดใจใฏ 10 ๅนดใฎๆœŸ้–“ใง
01:47
and when we say 'decades',
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ใ‚ใ‚Šใ€ใ€Œๆ•ฐๅๅนดใ€ใจ่จ€ใ†ใจใใฏ
01:49
itโ€™s a general term for many years, at least 20.
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ใ€ๅฐ‘ใชใใจใ‚‚ 20 ๅนดใ‚’ๆŒ‡ใ™ไธ€่ˆฌ็š„ใช็”จ่ชžใงใ™
01:53
Letโ€™s hear that advice again from Dr Grandner.
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ใ€‚Grandner ๅšๅฃซใ‹ใ‚‰ใฎใใฎใ‚ขใƒ‰ใƒใ‚คใ‚นใ‚’ใ‚‚ใ†ไธ€ๅบฆ่žใใพใ—ใ‚‡ใ†ใ€‚
01:56
Dr Michael Grandner: And it sounds counter-intuitive,
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ใƒžใ‚คใ‚ฑใƒซใƒปใ‚ฐใƒฉใƒณใƒ‰ใƒŠใƒผๅšๅฃซ: ็›ดๆ„Ÿใซๅใ™ใ‚‹ใ‚ˆใ†ใซ่žใ“ใˆ
01:58
but trust me Iโ€™ve got decades of data
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ใพใ™ใŒใ€ไฟกใ˜ใฆใใ ใ•ใ„ใ€‚ใ“ใฎๅฃฐๆ˜Žใฎ่ƒŒๅพŒใซใฏไฝ•ๅๅนดใซใ‚‚ใ‚ใŸใ‚‹ใƒ‡ใƒผใ‚ฟใŒ
02:00
behind this statement:
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02:01
If you cannot sleep, get out of bed.
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ใ‚ใ‚Šใพใ™ใ€‚็œ ใ‚Œใชใ„ๅ ดๅˆใฏใ€ใƒ™ใƒƒใƒ‰ใ‹ใ‚‰ๅ‡บใฆใใ ใ•ใ„ใ€‚
02:04
Neil: So why is getting out of bed good advice?
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Neil: ใงใฏใ€ใชใœใƒ™ใƒƒใƒ‰ใ‹ใ‚‰ๅ‡บใ‚‹ใ“ใจใŒ่‰ฏใ„ใ‚ขใƒ‰ใƒใ‚คใ‚นใชใฎใงใ™ใ‹?
02:07
Hereโ€™s the explanation from Dr Grandner.
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ใ‚ฐใƒฉใƒณใƒ‰ใƒŠใƒผๅšๅฃซใ‹ใ‚‰ใฎ่ชฌๆ˜Žใงใ™ใ€‚
02:11
Dr Michael Grandner: When youโ€™re in bed
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ใƒžใ‚คใ‚ฑใƒซใƒปใ‚ฐใƒฉใƒณใƒ‰ใƒŠใƒผๅšๅฃซ: ใ‚ใชใŸใŒใƒ™ใƒƒใƒ‰
02:12
and youโ€™re not asleep
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ใซใ„ใฆ็œ ใฃ
02:14
and you do that over, and over, and over again
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ใฆใ„ใชใ„ใจใใ€ใใ‚Œใ‚’ไฝ•ๅบฆใ‚‚ไฝ•ๅบฆใ‚‚ไฝ•ๅบฆใ‚‚ไฝ•ๅบฆใ‚‚็นฐใ‚Š่ฟ”ใ—
02:16
for extended periods of time,
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ใฆใ„ใ‚‹
02:17
the ability of the bed to put you to sleep
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ใจใ€ใƒ™ใƒƒใƒ‰ใŒใ‚ใชใŸใ‚’็œ ใ‚‰ใ›ใ‚‹่ƒฝๅŠ›
02:20
starts getting diluted.
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ใŒๅผฑใพใ‚Šๅง‹ใ‚ใพใ™.
02:22
Not only that, it starts getting replaced
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ใใ‚Œใ ใ‘ใงใชใ
02:25
by thinking, and tossing and turning, and worrying,
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ใ€่€ƒใˆใŸใ‚Šใ€ๆŒฏใ‚Šๅ›žใ—ใŸใ‚Šใ€ๅฟƒ้…
02:27
and doing all these things. When youโ€™re not asleep,
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ใ—ใŸใ‚Šใ€ใ“ใ‚Œใ‚‰ใ™ในใฆใฎใ“ใจใ‚’ใ—ใŸใ‚Šใ™ใ‚‹ใ“ใจใซๅ–ใฃใฆไปฃใ‚ใ‚‰ใ‚Œๅง‹ใ‚ใพใ™ใ€‚ ็œ ใฃใฆใ„ใชใ„ใจใ
02:29
get out of bed. This is probably one of the most
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ใฏใ€ใƒ™ใƒƒใƒ‰ใ‹ใ‚‰ๅ‡บใฆใใ ใ•ใ„ใ€‚ ใ“ใ‚ŒใฏใŠใใ‚‰ใ
02:31
effective ways to prevent chronic insomnia.
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ใ€ๆ…ขๆ€งไธ็œ ็—‡ใ‚’ไบˆ้˜ฒใ™ใ‚‹ๆœ€ใ‚‚ๅŠนๆžœ็š„ใชๆ–นๆณ•ใฎ 1 ใคใงใ™ใ€‚
02:33
Itโ€™s also one of the really effective ways to treat it.
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ใใ‚ŒใฏใพใŸใ€ใใ‚Œใ‚’ๆฒป็™‚ใ™ใ‚‹ใŸใ‚ใฎๆœฌๅฝ“ใซๅŠนๆžœ็š„ใชๆ–นๆณ•ใฎ1ใคใงใ™.
02:36
It wonโ€™t work 100% of the time,
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100% ใ†ใพใใ„ใใ‚ใ‘ใงใฏใ‚ใ‚Šใพใ›ใ‚“
02:38
but it will actually work more than most people think.
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ใŒใ€ๅฎŸ้š›ใซใฏใปใจใ‚“ใฉใฎไบบใŒๆ€ใฃใฆใ„ใ‚‹ไปฅไธŠใซใ†ใพใใ„ใใงใ—ใ‚‡ใ†ใ€‚
02:42
Neil: We normally sleep in beds.
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ใƒ‹ใƒผใƒซ๏ผš็งใŸใกใฏใŸใ„ใฆใ„ใƒ™ใƒƒใƒ‰ใงๅฏใพใ™ใ€‚
02:44
Beds are designed to make it easy to sleep,
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ใƒ™ใƒƒใƒ‰ใฏๅฏใ‚„ใ™ใ„ใ‚ˆใ†ใซ่จญ่จˆใ•ใ‚Œใฆใ„ใพใ™
02:47
but if we canโ€™t sleep,
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ใŒใ€็œ ใ‚Œใชใ„ใจ
02:48
that makes the bedโ€™s impact weaker.
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ใƒ™ใƒƒใƒ‰ใฎ่กๆ’ƒใŒๅผฑใใชใ‚Šใพใ™ใ€‚
02:50
As Dr Grandner says, 'it dilutes the power of the bed
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ใ‚ฐใƒฉใƒณใƒ‰ใƒŠใƒผๅšๅฃซใŒ่จ€ใ†ใ‚ˆใ†ใซใ€ใ€Œ็ก็œ ใ‚’ๅŠฉใ‘ใ‚‹ใŸใ‚ใซใƒ™ใƒƒใƒ‰ใฎๅŠ›ใ‚’่–„ใ‚
02:53
to help us sleep'.
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ใพใ™ใ€.
02:55
Rob: When you dilute something, you make it weaker.
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ใƒญใƒ–๏ผšไฝ•ใ‹ใ‚’ๅธŒ้‡ˆใ™ใ‚‹ใจใ€ๅผฑใใชใ‚Šใพใ™ใ€‚
02:58
For example, you can dilute the strength of a strong fruit
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ใŸใจใˆใฐใ€ๅผทใ„ใƒ•ใƒซใƒผใƒ„ ใ‚ธใƒฅใƒผใ‚นใซๆฐดใ‚’ๅŠ ใˆใ‚‹ใ“ใจใงใ€ใใฎๅผทๅบฆใ‚’่–„ใ‚ใ‚‹ใ“ใจใŒใงใใพใ™
03:01
juice by adding water to it.
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ใ€‚
03:03
Neil: So if we stay in bed, tossing and turning,
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ใƒ‹ใƒผใƒซ๏ผšใคใพใ‚Šใ€็งใŸใกใŒๅฏ่ฟ”ใ‚Šใ‚’ๆ‰“ใฃใฆใƒ™ใƒƒใƒ‰ใซใจใฉใพใ‚‹ใจใ€ๅฏใ‚ˆใ†ใจใ—ใฆใƒ™ใƒƒใƒ‰ใฎไธญใ‚’ๅ‹•ใๅ›žใ‚‹
03:05
which is the expression we use to describe
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ใ“ใจใ‚’่กจ็พใ™ใ‚‹ใฎใซไฝฟใ†่กจ็พใงใ™ใŒใ€
03:07
moving around in the bed trying to get to sleep,
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03:10
we begin to think of the bed as place where we donโ€™t
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็งใŸใกใฏใƒ™ใƒƒใƒ‰ใ‚’ๅฏใฆใ„ใ‚‹โ€‹โ€‹ๅ ดๆ‰€ใจใ—ใฆใงใฏใชใใ€ๅฏใฆใ„ใชใ„ๅ ดๆ‰€ใจใ—ใฆ่€ƒใˆๅง‹ใ‚ใพใ™ใ€‚
03:13
sleep rather than as a place where we do sleep.
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็งใŸใกใŒ็œ ใ‚‹ๅ ดๆ‰€ใ€‚
03:16
So, get out of bed to break the connection.
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ใ ใ‹ใ‚‰ใ€ใƒ™ใƒƒใƒ‰ใ‹ใ‚‰ๅ‡บใฆๆŽฅ็ถšใ‚’ๆ–ญใกๅˆ‡ใ‚Šใพใ—ใ‚‡ใ†ใ€‚
03:19
Rob: This he says is a positive way to approach
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ใƒญใƒ–๏ผšใ“ใ‚Œใฏๆ…ขๆ€ง็š„ใชไธ็œ ็—‡ใซใ‚ขใƒ—ใƒญใƒผใƒใ™ใ‚‹ๅ‰ๅ‘ใใชๆ–นๆณ•ใ ใจๅฝผใฏ่จ€ใ„
03:21
chronic insomnia.
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ใพใ™.
03:23
'Chronic' is an adjective that is used to describe
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ใ€Œๆ…ขๆ€งใ€ใฏใ€้•ทๆœŸใซใ‚ใŸใ‚‹็Šถๆ…‹ใ‚’่ชฌๆ˜Žใ™ใ‚‹ใŸใ‚ใซไฝฟ็”จใ•ใ‚Œใ‚‹ๅฝขๅฎน่ฉžใงใ™
03:26
conditions that are long-lasting.
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ใ€‚
03:28
So weโ€™re not talking here about
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ใ—ใŸใŒใฃใฆใ€ใ“ใ“ใงใฏใ€ๆ™‚ใ€…็œ ใ‚Œใชใ„ใ“ใจใซใคใ„ใฆ่ฉฑใ—ใฆใ„ใ‚‹ใฎใงใฏใชใใ€ๆฏŽๆ™ฉใใ‚ŒใŒ่ตทใ“ใ‚‹็Šถๆ…‹ใซใคใ„ใฆ่ฉฑใ—ใฆใ„ใ‚‹ใฎใงใ™
03:29
occasionally not being able to get to sleep,
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03:31
but a condition where it happens every night.
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.
03:34
Neil: Letโ€™s hear Dr Grandner again.
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ใƒ‹ใƒผใƒซ๏ผšใ‚ฐใƒฉใƒณใƒ‰ใƒŠใƒผๅšๅฃซใฎ่ฉฑใ‚’ใ‚‚ใ†ไธ€ๅบฆ่žใ“ใ†ใ€‚
03:36
Dr Michael Grandner: When youโ€™re in bed
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ใƒžใ‚คใ‚ฑใƒซใƒปใ‚ฐใƒฉใƒณใƒ‰ใƒŠใƒผๅšๅฃซ: ใ‚ใชใŸใŒใƒ™ใƒƒใƒ‰
03:38
and youโ€™re not asleep
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ใซใ„ใฆ็œ ใฃ
03:39
and you do that over, and over, and over again
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ใฆใ„ใชใ„ใจใใ€ใใ‚Œใ‚’ไฝ•ๅบฆใ‚‚ไฝ•ๅบฆใ‚‚ไฝ•ๅบฆใ‚‚ไฝ•ๅบฆใ‚‚็นฐใ‚Š่ฟ”ใ—
03:41
for extended periods of time,
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ใฆใ„ใ‚‹
03:43
the ability of the bed to put you to sleep
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ใจใ€ใƒ™ใƒƒใƒ‰ใŒใ‚ใชใŸใ‚’็œ ใ‚‰ใ›ใ‚‹่ƒฝๅŠ›
03:45
starts getting diluted.
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ใŒๅผฑใพใ‚Šๅง‹ใ‚ใพใ™.
03:47
Not only that, it starts getting replaced
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ใใ‚Œใ ใ‘ใงใชใ
03:50
by thinking, and tossing and turning, and worrying,
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ใ€่€ƒใˆใŸใ‚Šใ€ๆŒฏใ‚Šๅ›žใ—ใŸใ‚Šใ€ๅฟƒ้…
03:52
and doing all these things. When youโ€™re not asleep,
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ใ—ใŸใ‚Šใ€ใ“ใ‚Œใ‚‰ใ™ในใฆใฎใ“ใจใ‚’ใ—ใŸใ‚Šใ™ใ‚‹ใ“ใจใซๅ–ใฃใฆไปฃใ‚ใ‚‰ใ‚Œๅง‹ใ‚ใพใ™ใ€‚ ็œ ใฃใฆใ„ใชใ„ใจใ
03:54
get out of bed. This is probably one of the most
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ใฏใ€ใƒ™ใƒƒใƒ‰ใ‹ใ‚‰ๅ‡บใฆใใ ใ•ใ„ใ€‚ ใ“ใ‚ŒใฏใŠใใ‚‰ใ
03:56
effective ways to prevent chronic insomnia.
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ใ€ๆ…ขๆ€งไธ็œ ็—‡ใ‚’ไบˆ้˜ฒใ™ใ‚‹ๆœ€ใ‚‚ๅŠนๆžœ็š„ใชๆ–นๆณ•ใฎ 1 ใคใงใ™ใ€‚
03:59
Itโ€™s also one of the really effective ways to treat it.
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ใใ‚ŒใฏใพใŸใ€ใใ‚Œใ‚’ๆฒป็™‚ใ™ใ‚‹ใŸใ‚ใฎๆœฌๅฝ“ใซๅŠนๆžœ็š„ใชๆ–นๆณ•ใฎ1ใคใงใ™.
04:02
It wonโ€™t work 100% of the time,
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100% ใ†ใพใใ„ใใ‚ใ‘ใงใฏใ‚ใ‚Šใพใ›ใ‚“
04:04
but it will actually work more than most people think.
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ใŒใ€ๅฎŸ้š›ใซใฏใปใจใ‚“ใฉใฎไบบใŒๆ€ใฃใฆใ„ใ‚‹ไปฅไธŠใซใ†ใพใใ„ใใงใ—ใ‚‡ใ†ใ€‚
04:06
Neil: Time to review todayโ€™s vocabulary, but first,
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ใƒ‹ใƒผใƒซ: ไปŠๆ—ฅใฎ่ชžๅฝ™ใ‚’ๅพฉ็ฟ’ใ™ใ‚‹ๆ™‚้–“ใ ใ‘ใฉใ€ใพใšใฏ
04:09
letโ€™s have the answer to the quiz question.
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ใ‚ฏใ‚คใ‚บใฎ่ณชๅ•ใซ็ญ”ใˆใ‚ˆใ†ใ€‚
04:11
What is the record for the longest a human
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ไบบ้–“
04:14
has gone without sleep? Is it:
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ใŒ็œ ใ‚‰ใšใซ้Žใ”ใ—ใŸๆœ€้•ท่จ˜้Œฒใฏ? ใใ‚Œใฏ:
04:16
A) about seven days?
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A) ็ด„ 7 ๆ—ฅ้–“ใงใ™ใ‹?
04:18
B) about nine days?
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B) ็ด„ 9 ๆ—ฅ้–“๏ผŸ
04:20
C) about 11 days?
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C๏ผ‰็ด„11ๆ—ฅ๏ผŸ
04:21
What did you think, Rob?
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ใฉใ†ๆ€ใ„ใพใ—ใŸใ‹ใ€ใƒญใƒ–๏ผŸ
04:23
Rob: I thought it must be about seven days.
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ใƒญใƒ–: 7 ๆ—ฅใใ‚‰ใ„ใ‹ใ‹ใ‚‹ใจๆ€ใฃใฆใ„ใพใ—ใŸใ€‚
04:26
Neil: Well, Iโ€™m afraid youโ€™re not right.
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ใƒ‹ใƒผใƒซ๏ผšใˆใˆใจใ€ๆฎ‹ๅฟตใชใŒใ‚‰ใ‚ใชใŸใฏๆญฃใ—ใใ‚ใ‚Šใพใ›ใ‚“ใ€‚
04:28
The answer, rather amazingly, is actually
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็ญ”ใˆใฏใ€ใ‹ใชใ‚Š้ฉšใในใใ“ใจใซใ€ๅฎŸ้š›
04:31
just over 11 days.
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ใซใฏ 11 ๆ—ฅๅผทใงใ™ใ€‚
04:32
Extra bonus points for anyone who knew that that
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ใ“ใ‚ŒใŒ 1964 ๅนดใซ Randy Gardner ใจใ„ใ†ไบบ็‰ฉใซใ‚ˆใฃใฆ่กŒใ‚ใ‚ŒใŸใ“ใจใ‚’็Ÿฅใฃใฆใ„ใ‚‹ไบบใซใฏใ€่ฟฝๅŠ ใฎใƒœใƒผใƒŠใ‚น ใƒใ‚คใƒณใƒˆใงใ™
04:35
was done in 1964 by someone called Randy Gardner.
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ใ€‚
04:39
Rob: Thatโ€™s extraordinary.
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ใƒญใƒ–๏ผšใ™ใ”ใ„ใงใ™ใญใ€‚
04:40
Itโ€™s difficult to imagine even going a couple of
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ๆ•ฐๆ—ฅ้–“็œ ใ‚‰ใšใซ้Žใ”ใ™ใ“ใจใ•ใˆๆƒณๅƒใ™ใ‚‹ใฎใฏ้›ฃใ—ใ„
04:42
days without sleep, but 11!
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ใงใ™ใŒใ€11!
04:44
I wonder how long he slept for after that!
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ใใฎๅพŒใฉใ‚Œใใ‚‰ใ„ๅฏใŸใฎใ‹ใ—ใ‚‰๏ผ
04:46
Neil: 14 hours and 40 minutes.
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ใƒ‹ใƒผใƒซ๏ผš14ๆ™‚้–“40ๅˆ†ใ€‚
04:48
Rob: Youโ€™ve got all the answers, havenโ€™t you?
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ใƒญใƒ–: ใ‚ใชใŸใฏใ™ในใฆใฎ็ญ”ใˆใ‚’ๆŒใฃใฆใ„ใพใ™ใ‚ˆใญ?
04:49
Neil: Well when I canโ€™t sleep, I get up and read trivia!
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ใƒ‹ใƒผใƒซ๏ผšใพใ‚ใ€็œ ใ‚Œใชใ„ใจใใฏ่ตทใใฆใƒˆใƒชใƒ“ใ‚ขใ‚’่ชญใ‚“ใงใ‚‹ใ‚ˆ๏ผ
04:52
And now itโ€™s time for the vocabulary.
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ใใ—ใฆใ€่ชžๅฝ™ใฎๆ™‚้–“ใงใ™ใ€‚
04:55
Today our topic has been 'insomnia'.
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ไปŠๆ—ฅใฎใƒ†ใƒผใƒžใฏใ€Œไธ็œ ็—‡ใ€ใงใ™ใ€‚
04:57
Rob: This is the word for the condition of not
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ใƒญใƒ–๏ผšใ“ใ‚Œใฏ็œ ใ‚Œใชใ„็Šถๆ…‹ใ‚’่กจใ™่จ€่‘‰ใงใ™
04:59
being able to sleep.
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ใ€‚
05:00
And something that people do
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ใใ—ใฆ
05:01
when they are trying to sleep is 'toss and turn' in bed.
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ใ€ๅฏใ‚ˆใ†ใจใ—ใฆใ„ใ‚‹ใจใใซไบบใŒใ™ใ‚‹ใ“ใจใฏใ€ใƒ™ใƒƒใƒ‰ใงใฎใ€Œๅฏ่ฟ”ใ‚Šใ€ใงใ™ใ€‚
05:04
Neil: The opposite of what seems logical or obvious
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ใƒ‹ใƒผใƒซ: ่ซ–็†็š„ใพใŸใฏๆ˜Ž็™ฝใซ่ฆ‹ใˆใ‚‹ใ“ใจใฎๅๅฏพใฏใ€
05:07
is counter-intuitive.
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็›ดๆ„Ÿใซๅใ™ใ‚‹ใ‚‚ใฎใงใ™ใ€‚
05:09
It goes against what you might expect.
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ใใ‚Œใฏใ‚ใชใŸใฎๆœŸๅพ…ใซๅใ—ใพใ™ใ€‚
05:11
So if you canโ€™t sleep, get out of bed.
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ใ ใ‹ใ‚‰ใ€็œ ใ‚Œใชใ„ใชใ‚‰ใƒ™ใƒƒใƒ‰ใ‹ใ‚‰ๅ‡บใชใ•ใ„ใ€‚
05:13
Rob: Our next word is 'diluted'.
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ใƒญใƒ–: ๆฌกใฎ่จ€่‘‰ใฏใ€ŒๅธŒ้‡ˆใ€ใงใ™ใ€‚
05:15
This is from the verb 'to dilute'
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ใ“ใ‚Œใฏๅ‹•่ฉžใฎใ€Œto diluteใ€ใซ
05:17
which means 'to make something less strong'.
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็”ฑๆฅใ—ใ€ใ€Œไฝ•ใ‹ใ‚’ๅผฑใใ™ใ‚‹ใ€ใจใ„ใ†ๆ„ๅ‘ณใงใ™ใ€‚
05:19
Neil: And finally there was the adjective 'chronic'.
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ใƒ‹ใƒผใƒซ๏ผšใใ—ใฆๆœ€ๅพŒใซใ€Œๆ…ขๆ€งใ€ใจใ„ใ†ๅฝขๅฎน่ฉžใŒใ‚ใ‚Šใพใ—ใŸใ€‚
05:22
This is an expression for a medical condition
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ใ“ใ‚Œใฏใ€้•ทๆœŸใซใ‚ใŸใ‚‹็—…็Šถใฎ่กจ็พใงใ™
05:24
that is long-lasting.
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ใ€‚
05:25
So someone who has chronic insomnia
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ใใฎใŸใ‚ใ€ๆ…ขๆ€ง็š„ใชไธ็œ ็—‡ใ‚’
05:27
regularly has difficulty getting enough sleep.
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ๅฎšๆœŸ็š„ใซๆŠฑใˆใฆใ„ใ‚‹ไบบใฏใ€ๅๅˆ†ใช็ก็œ ใ‚’ใจใ‚‹ใ“ใจใŒๅ›ฐ้›ฃใงใ™.
05:31
Itโ€™s not just something that happens now and again.
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ใใ‚Œใฏใ€ๆ™‚ใ€…่ตทใ“ใ‚‹ใ“ใจใ ใ‘ใงใฏใ‚ใ‚Šใพใ›ใ‚“ใ€‚
05:33
Rob: Well, we hope that 6 Minute English isnโ€™t
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Rob: ใใ†ใงใ™ใญใ€6 Minute English ใŒไธ็œ ็—‡ใฎๆฒป็™‚ๆณ•ใซใชใ‚‰ใชใ„ใ“ใจใ‚’้ก˜ใฃ
05:35
a cure for insomnia,
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05:36
but I do find listening to podcasts and spoken radio
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ใฆใ„ใพใ™ใŒใ€ใƒใƒƒใƒ‰ใ‚ญใƒฃใ‚นใƒˆใ‚„้Ÿณๅฃฐใƒฉใ‚ธใ‚ชใ‚’่žใใจ
05:39
helps me get to sleep.
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ใ€็œ ใ‚Šใซใคใใ“ใจใŒใงใใพใ™ใ€‚
05:40
Neil: Well, before we all drop off to sleep from
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ใƒ‹ใƒผใƒซ๏ผšใ•ใฆ
05:43
the comforting tone of your voice, Rob,
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ใ€ใƒญใƒ–ใ€ใ‚ใชใŸใฎๅฃฐใฎๅฟƒๅœฐใ‚ˆใ„ใƒˆใƒผใƒณใ‹ใ‚‰็œ ใ‚Šใซใคใๅ‰ใซใ€
05:45
itโ€™s time for us to say goodbye.
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ใ•ใ‚ˆใชใ‚‰ใ‚’่จ€ใ†ๆ™‚ใŒๆฅใพใ—ใŸ.
05:46
That's it for this programme.
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ไปฅไธŠใงใ€ใ“ใฎใƒ—ใƒญใ‚ฐใƒฉใƒ ใฏ็ต‚ไบ†ใงใ™ใ€‚
05:48
For more, find us on Facebook, Twitter, Instagram
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่ฉณ็ดฐใซใคใ„ใฆใฏใ€Facebookใ€Twitterใ€Instagram
05:51
and our Youtube pages, and of course our website:
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ใ€YouTube ใฎใƒšใƒผใ‚ธใ€ใใ—ใฆใ‚‚ใกใ‚ใ‚“็งใŸใกใฎใ‚ฆใ‚งใƒ–ใ‚ตใ‚คใƒˆ bbclearningenglish.com ใง็งใŸใก
05:53
bbclearningenglish.com,
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05:55
where you can find all kinds of other programmes
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ใ‚’่ฆ‹ใคใ‘ใฆใใ ใ•ใ„ใ€‚ใ“ใ“ใงใฏใ€่‹ฑ่ชžๅŠ›ใฎๅ‘ไธŠใซๅฝน็ซ‹ใคไป–ใฎใ‚ใ‚‰ใ‚†ใ‚‹็จฎ้กžใฎใƒ—ใƒญใ‚ฐใƒฉใƒ ใ€ใƒ“ใƒ‡ใ‚ชใ€ใ‚ขใ‚ฏใƒ†ใ‚ฃใƒ“ใƒ†ใ‚ฃใ‚’่ฆ‹ใคใ‘ใ‚‹ใ“ใจใŒใงใใพใ™
05:58
and videos and activities to help you
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06:00
improve your English.
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ใ€‚
06:02
Thank you for joining us, and goodbye.
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ใ”ๅ‚ๅŠ ใ‚ใ‚ŠใŒใจใ†ใ”ใ–ใ„ใพใ—ใŸใ€‚ใ•ใ‚ˆใ†ใชใ‚‰ใ€‚
06:03
Rob: Bye!
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ใƒญใƒ–๏ผšใ•ใ‚ˆใ†ใชใ‚‰๏ผ
ใ“ใฎใ‚ฆใ‚งใƒ–ใ‚ตใ‚คใƒˆใซใคใ„ใฆ

ใ“ใฎใ‚ตใ‚คใƒˆใงใฏ่‹ฑ่ชžๅญฆ็ฟ’ใซๅฝน็ซ‹ใคYouTubeๅ‹•็”ปใ‚’็ดนไป‹ใ—ใพใ™ใ€‚ไธ–็•Œไธญใฎไธ€ๆต่ฌ›ๅธซใซใ‚ˆใ‚‹่‹ฑ่ชžใƒฌใƒƒใ‚นใƒณใ‚’่ฆ‹ใ‚‹ใ“ใจใŒใงใใพใ™ใ€‚ๅ„ใƒ“ใƒ‡ใ‚ชใฎใƒšใƒผใ‚ธใซ่กจ็คบใ•ใ‚Œใ‚‹่‹ฑ่ชžๅญ—ๅน•ใ‚’ใƒ€ใƒ–ใƒซใ‚ฏใƒชใƒƒใ‚ฏใ™ใ‚‹ใจใ€ใใ“ใ‹ใ‚‰ใƒ“ใƒ‡ใ‚ชใ‚’ๅ†็”Ÿใ™ใ‚‹ใ“ใจใŒใงใใพใ™ใ€‚ๅญ—ๅน•ใฏใƒ“ใƒ‡ใ‚ชใฎๅ†็”ŸใจๅŒๆœŸใ—ใฆใ‚นใ‚ฏใƒญใƒผใƒซใ—ใพใ™ใ€‚ใ”ๆ„่ฆ‹ใƒปใ”่ฆๆœ›ใŒใ”ใ–ใ„ใพใ—ใŸใ‚‰ใ€ใ“ใกใ‚‰ใฎใŠๅ•ใ„ๅˆใ‚ใ›ใƒ•ใ‚ฉใƒผใƒ ใ‚ˆใ‚Šใ”้€ฃ็ตกใใ ใ•ใ„ใ€‚

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