{"id":65396,"date":"2021-11-20T17:31:00","date_gmt":"2021-11-20T17:31:00","guid":{"rendered":"https:\/\/fluency.io\/br\/blog\/walk-n-talk-frances-86-ter-um-pesadelo\/"},"modified":"2024-08-26T11:31:59","modified_gmt":"2024-08-26T14:31:59","slug":"walk-n-talk-frances-86-ter-um-pesadelo","status":"publish","type":"post","link":"https:\/\/fluency.io\/br\/blog\/walk-n-talk-frances-86-ter-um-pesadelo\/","title":{"rendered":"Walk &#8216;n&#8217; Talk Franc\u00eas #86 ter um pesadelo"},"content":{"rendered":"<p><em>Salut! \u00c7a va?<\/em><\/p>\n<p>Sejam bem-vindos e bem-vindas a mais um epis\u00f3dio do <strong>Walk \u2018n\u2019 Talk Essentials <em>version fran\u00e7aise!<\/em><\/strong><\/p>\n<p>No epis\u00f3dio de hoje, vamos acompanhar um di\u00e1logo entre um casal em que um deles parece n\u00e3o ter dormido muito bem \u00e0 noite porque teve um pesadelo e, a partir disso, aprender g\u00edrias e express\u00f5es usadas no dia a dia em franc\u00eas.<\/p>\n<p>Al\u00e9m do vocabul\u00e1rio, voc\u00ea tamb\u00e9m vai descobrir outras estruturas da l\u00edngua relacionadas aos modos de falar no cotidiano da l\u00edngua.<\/p>\n<p>E j\u00e1 que estamos falando de sonho e pesadelo, aqui embaixo voc\u00ea vai encontrar algumas dicas para ter uma boa noite de sono!<\/p>\n<p>Ent\u00e3o, prepare os seus fones de ouvido e escute o epis\u00f3dio com aten\u00e7\u00e3o! Depois, n\u00e3o se esque\u00e7a de conferir abaixo o conte\u00fado extra com a transcri\u00e7\u00e3o e tradu\u00e7\u00e3o do di\u00e1logo e a expans\u00e3o de vocabul\u00e1rio!<\/p>\n<p><em>Profites-en bien!\u00a0<\/em><\/p>\n<p>\u200d<strong>LE DIALOGUE<\/strong><\/p>\n<p><strong>Olivia<\/strong>: T\u2019as bien dormi ch\u00e9ri?<br \/>\n<strong>F\u00e9lix<\/strong>: Bof. J\u2019ai fait un cauchemar.<br \/>\n<strong>Olivia<\/strong>: Ah bon? C\u00b4\u00e9tait quoi?<br \/>\n<strong>F\u00e9lix<\/strong>: Tu me trompais avec ma s\u0153ur&#8230;<br \/>\n<strong>Olivia<\/strong>: Quoi?! Tu fais vraiment des r\u00eaves bizarres!<br \/>\n<strong>F\u00e9lix<\/strong>: Dis-moi la v\u00e9rit\u00e9, il y a quelque chose entre ma s\u0153ur et toi?<br \/>\n<strong>Olivia<\/strong>: T\u2019es malade! Bois ton caf\u00e9 mon amour, faut te r\u00e9veiller!<\/p>\n<p><strong>TRADUCTION<br \/>\n<\/strong><\/p>\n<p><strong>Olivia: <\/strong>Dormiu bem, querido?<strong><br \/>\nF\u00e9lix: <\/strong>Mais ou menos, eu tive um pesadelo.<strong><em><br \/>\n<\/em>Olivia: <\/strong>Ah, bon? Foi o que?F\u00e9lix: Que voc\u00ea me traia com a minha irm\u00e3&#8230;<strong><br \/>\nOlivia: <\/strong>Qu\u00ea?! Voc\u00ea tem sonhos realmente muito estranhos!<strong><br \/>\nF\u00e9lix: <\/strong>Me diz a verdade, tem alguma coisa entre voc\u00ea e minha irm\u00e3?<strong><br \/>\nOlivia: <\/strong>Voc\u00ea est\u00e1 doente! Bebe seu caf\u00e9, meu amor, voc\u00ea precisa acordar!<\/p>\n<h4><strong>Sommeil : 5 habitudes \u00e0 adopter pour une bonne routine du soir<\/strong><\/h4>\n<h4><strong>(Sono: 5 h\u00e1bitos a serem adotados para uma rotina noturna)<\/strong><\/h4>\n<h4><strong>1- \u00c9teignez vos lumi\u00e8res et limitez votre temps d\u2019exposition<\/strong><\/h4>\n<p>Vous le savez certainement d\u00e9j\u00e0, mais il vaut mieux \u00e9viter la lumi\u00e8re vive et les \u00e9crans une bonne heure avant d\u2019aller vous coucher.<a href=\"https:\/\/www.arcep.fr\/uploads\/tx_gspublication\/Barometre-du-numerique-2016-CGE-ARCEP-Agence_du_numerique.pdf\">Les fran\u00e7ais passent en moyenne 5,7 heures par jour devant des \u00e9crans<\/a>(t\u00e9l\u00e9vision, smartphone, ordinateur, tablette\u2026) soit pr\u00e8s de 40 heures par semaine. Or de nombreuses <a href=\"https:\/\/www.therasomnia.com\/dossiers\/insomnies-les-appareils-numeriques-en-cause\">\u00e9tudes<\/a> ont montr\u00e9 que la lumi\u00e8re bleue provenant de \u00e9crans inhibe la production de m\u00e9latonine, hormone du sommeil n\u00e9cessaire \u00e0 l\u2019endormissement.<\/p>\n<p><em>Desligue as luzes e limite o tempo de exposi\u00e7\u00e3o<\/em><\/p>\n<p><em>Voc\u00ea provavelmente j\u00e1 sabe, mas \u00e9 melhor evitar luz forte e telas uma boa hora antes de ir para a cama. Os franceses passam em m\u00e9dia 5,7 horas por dia em frente \u00e0s telas (televis\u00e3o, smartphone, computador, tablet&#8230;) ou quase 40 horas por semana. No entanto, muitos estudos mostraram que a luz azul das telas inibe a produ\u00e7\u00e3o de melatonina, o horm\u00f4nio do sono necess\u00e1rio para dormir.<\/em><\/p>\n<h4><strong>2- Douchez-vous en fin de journ\u00e9e<\/strong><\/h4>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/10408315\">Selon l\u2019\u00e9tude <em>Bathing Before Sleep in the Young and in the Elderly<\/em><\/a>, un bain ou une douche chaude le soir am\u00e9liorerait la qualit\u00e9 du sommeil et favoriserait l\u2019endormissement. Prenez-la une heure au minimum avant de vous coucher pour que votre temp\u00e9rature corporelle ne soit pas trop \u00e9lev\u00e9e. Un geste simple \u00e0 r\u00e9aliser qui pourrait faire la diff\u00e9rence.<\/p>\n<p><em>Banho no final do dia<\/em><\/p>\n<p><em>De acordo com o estudo do Banho Antes de Dormir em Jovens e Idosos, um banho quente \u00e0 noite melhora a qualidade do sono e favorece o adormecimento. Tome pelo menos uma hora antes de ir para a cama para que a temperatura do corpo n\u00e3o fique muito alta. Um gesto simples que pode fazer a diferen\u00e7a.<\/em><\/p>\n<h4><strong>3- Pratiquez la gratitude<\/strong><\/h4>\n<p>Avant le coucher, vous \u00eates souvent victime d\u2019un coup de blues ou d\u2019angoisses (\u00e0 tout hasard, le dimanche soir) ? Il peut \u00eatre int\u00e9ressant dans ces cas-l\u00e0 de pratiquer la gratitude. Chaque soir, listez trois choses positives qui vous sont arriv\u00e9es dans la journ\u00e9e. Vous avez appr\u00e9ci\u00e9 aller au travail \u00e0 pied pour admirer les premiers rayons de soleil ? Votre boss vous a f\u00e9licit\u00e9 pour la qualit\u00e9 de votre pr\u00e9sentation PowerPoint ? Vous \u00e9tiez heureux de retrouver vos amis, votre moiti\u00e9 ou votre chat Gribouille en rentrant du travail ? Listez tous ces plaisirs minuscules, m\u00eame s\u2019ils paraissent insignifiants, et replongez dans vos notes au prochain coup de mou.<\/p>\n<p><em>Pratique a gratid\u00e3o<\/em><\/p>\n<p><em>Antes de dormir, voc\u00ea costuma ficar triste ou sofrer de ansiedade (sobretudo no domingo \u00e0 noite?) Pode ser interessante, nesses casos, praticar a gratid\u00e3o. Todas as noites, relacione tr\u00eas coisas positivas que aconteceram com voc\u00ea durante o dia. Gostou de ir ao trabalho para admirar os primeiros raios de sol? Seu chefe o parabenizou pela qualidade de sua apresenta\u00e7\u00e3o em PowerPoint? Voc\u00ea ficou feliz em reencontrar seus amigos, sua cara-metade ou seu gato Doodle quando voltou do trabalho? Liste todos esses pequenos prazeres, mesmo que pare\u00e7am insignificantes, e mergulhe de volta em suas notas na pr\u00f3xima vez que voc\u00ea se sentir assim antes de dormir.<\/em><\/p>\n<h4><strong>4- Anticipez sereinement votre journ\u00e9e du lendemain<\/strong><\/h4>\n<p>Pour \u00e9viter les mont\u00e9es de stress avant le coucher, pr\u00e9parez votre r\u00e9veil. Dressez votre <a href=\"https:\/\/www.welcometothejungle.com\/fr\/articles\/secrets-to-do-list-efficace\">To Do List<\/a> du lendemain et \u00e9crivez trois choses que vous souhaitez accomplir. En effet, le bon d\u00e9roul\u00e9 de votre matin\u00e9e est li\u00e9 \u00e0 sa pr\u00e9paration la veille au soir.<\/p>\n<p><em>Deixe tudo preparado com tranquilidade para o dia seguinte<\/em><\/p>\n<p><em>Para evitar picos de estresse antes de dormir, prepare-se para acordar. Fa\u00e7a sua lista de tarefas para o dia seguinte e anote tr\u00eas coisas que deseja realizar. Na verdade, o bom andamento da sua manh\u00e3 est\u00e1 ligado \u00e0 sua prepara\u00e7\u00e3o na noite anterior.<\/em><\/p>\n<h4><strong>5- Soyez constant<\/strong><\/h4>\n<p>Gardez le rythme ! Essayez de vous coucher et de vous lever aux m\u00eames heures tous les jours : le week-end comme la semaine. Vous \u00e9viterez ainsi les d\u00e9r\u00e8glements caus\u00e9s par la disruption de votre cycle de sommeil.<\/p>\n<p><em>Seja constante<\/em><\/p>\n<p><em>Mantenha o ritmo! Tente ir para a cama e levantar-se \u00e0 mesma hora todos os dias: fins de semana e dias de semana. Assim, voc\u00ea evitar\u00e1 os dist\u00farbios causados \u200b\u200bpela interrup\u00e7\u00e3o do seu ciclo de sono.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Quais h\u00e1bitos voc\u00ea tem antes de dormir? Voc\u00ea tem uma boa rotina de sono?<\/p>\n","protected":false},"author":6,"featured_media":65397,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":[183],"meta":{"inline_featured_image":false,"footnotes":""},"categories":[171],"tags":[],"trilha":[],"class_list":["post-65396","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-vocabulario","tipo-podcast-essentials","tipo-podcast-walk-n-talk","format-podcast"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Walk &#039;n&#039; Talk Franc\u00eas #86 ter um pesadelo<\/title>\n<meta name=\"description\" content=\"Quais h\u00e1bitos voc\u00ea tem antes de dormir? 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