Name: English Podcast | How to Sleep Better and Feel More Energized | Learn English Podcast
Uploaded: 2026-02-10T08:25:32.000Z
Duration: 8 min 43 s
Description: Thousands of YouTube videos with English-Chinese subtitles! Now you can learn to understand native speakers, expand your vocabulary, and improve your pronunciation...

Welcome back to the Simple English Podcast.

Present continuous

I'm Lisa and today we're talking about something super important.

It's something we all do, but many of us aren't doing it right.

Have you ever woken up and felt more tired than when you went to bed?

Or do you find it hard to sleep even though you're exhausted?

With me today is Ryan, a wellness coach who's going to help us learn how to sleep better and wake up full of energy.

Don't forget to check out the free PDF file in the comment section below to get the full transcript and new vocabulary for this episode.

I'm excited to be here because sleep is one of the most important things we can do for our bodies.

Most people don't realize how much better life can be with just a little more sleep or by improving the quality of their rest.

And for our listeners today, make sure to stay tuned because we'll be sharing some easy and practical tips that anyone can use to improve their sleep.

Alright, Ryan, let's start by talking about why sleep is so important.

I've heard that sleep affects everything from our mood to how well we work.

If we don't get enough quality sleep, we might feel tired, cranky, or even find it hard to concentrate.

Over time, lack of sleep can lead to more serious problems than like a weak immune system, weight gain, or even mental health issues.

Sometimes I feel like I've slept a full eight hours, but I still wake up feeling tired.

Sleep isn't just about the hours, it's about the quality.

if the sleep is interrupted or if you don't go through the proper sleep cycles like deep sleep and rm, you might still wake up feeling tired.

Things like stress, too much screen time or eating heavy meals right before bed can mess with your sleep quality.

So what can we do to improve our sleep quality?

There are some simple changes we can make.

First, try to go to bed and wake up at the same time every day, even on weekends.

This helps your body's internal clock, also called the circadian rhythm, get into a routine.

Second, create a relaxing bedtime routine.

Dim the lights, read a book, or do something calming to signal to your body that it's time to sleep.

And lastly, make sure your sleep environment is good.

Your bedroom should be dark, quiet and cool.

I actually tried avoiding screens before bed last week and it really helped me fall asleep faster.

And speaking of routines, I remember you mentioning something about morning habits.

How you start your morning can set the tone for the whole day.

One tip is to get some sunlight as soon as you wake up.

It helps to tell your body it's time to be alert.

When you snooze, you're only delaying the wake up process and making yourself feel groggier.

Get up, stretch, maybe drink a glass of water and move your body a little.

I'm definitely guilty of hitting snooze a few too many times.

So to sum up, improving sleep means setting a consistent routine, winding down in the evening, and

Before we continue, Ryan, I think it's time for our Fun Fact segment.

Did you know that humans spend about one third of their lives sleeping?

It sounds like a lot, but sleep is so important that it makes sense.

The record for the longest time without sleep is 11 days.

A high school student named Randy Gardner set the record in 1964 for a science experiment, but

I can't even imagine how exhausted he must have been after that.

Sleep is definitely not something to skip, that's for sure.

Ryan, thank you so much for sharing all these helpful tips today.

I know I'm going to try setting a better routine for myself starting tonight.

For our listeners, let's quickly recap to sleep better, make sure you're consistent with your sleep schedule, create a calming bedtime routine and start your mornings with sunlight and no snoozing.

One last thing I'll add is be patient with yourself.

Changing your sleep habits might take time, but stick with it and you'll notice the difference.

You'll wake up feeling more refreshed and ready to take on the day.

And thank you to everyone listening today.

We hope you enjoyed this episode and that you'll start improving your sleep tonight.

Don't forget to like, comment and share this episode with someone who might need these tips.

And of course, subscribe to stay updated with more great episodes.

Now it's time to learn some important vocabulary related to the topic.

The first word of today is circadian rhythm.

It means the natural internal process that regulates the sleep wake cycle and and repeats roughly every 24 hours.

Going to bed at the same time every night helps regulate your circadian rhythm.

It means a stage of sleep characterized by rapid eye movement where dreaming occurs and the brain is highly active.

REM sleep is crucial for memory and learning.

It means a hormone that helps regulate sleep by signaling to the brain that it's time to rest.

Melatonin levels rise in the evening, helping you fall asleep naturally.