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GENERAL ENGLISH · GENERAL ISSUES · INTERMEDIATE (B1-B2)

WIDE
AWAKE
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1 Warm up

In pairs or small groups, discuss the questions below.

1. Do you find getting up in the morning difficult?

2. What is the first thing you do when you wake up in the morning?
3. Do you usually feel tired when you wake up, or do you feel energised right away? Why do you
think that is?
4. How many hours of sleep do you usually get? Do you think it’s enough?
5. Do you have any habits or routines that help you wake up more easily in the morning?

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2 Focus on vocabulary

Match the words to their correct definitions.

1. duvet (n) a. full of energy

2. blind (n) b. the chemical processes in the body that make energy
from food
3. avoid (v) c. someone who gets up early and has a lot of energy at the
beginning of the day
4. energised (adj.) d. a cover for a bed filled with feathers

5. a morning person (n) e. a window cover that you pull down with a string

6. hydrate (v) f. try not to do something

7. metabolism (n) g. give water to something

8. stimulate (v) h. cause part of the body to become more active

Part B: Complete the sentences below with the correct word or phrase from Part A. Then listen to
check your answers.

a morning person avoid blinds duvet

energised hydrate metabolism stimulate

1. In winter, I love staying under my for as long as possible.

2. You should using your phone before bed if you want better sleep.

3. It’s important to in the morning by drinking a glass of water.

4. I always close the at night so the sunlight doesn’t wake me up too early.

5. After a good night’s sleep, I feel and ready for the day.

6. Eating breakfast can help boost your and give you energy.

7. I’m not really , so I struggle to wake up early.

8. A cup of coffee can help your brain and improve concentration.

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3 Reading for gist

You are going to read an article about how to make getting out of bed in the morning easier. Scan the
text and match the headings to the paragraphs.

Ban technology from the bedroom Be optimistic Convince yourself that you can
Eat and drink the right things Getting out of bed Let some light in
Plan the night before
Trouble with waking up? Sleep expert shares her tips how to make getting out of bed easier

1
in the morning is hard enough already, so when it’s cold and dark outside, staying in
bed under a warm duvet seems like a much better idea. Unfortunately though, for the majority of us,
this just isn’t an option, as work and other duties force us to get up. Luckily, Dr Nerina Ramlakhan, a
sleep therapist, has shared some top tips from her book, Fast Asleep Wide Awake, to help you get up
even when you don’t want to.

2
In the mornings, to get off to a good start, Ramlakhan says the best thing to do is
prepare everything before you go to sleep so you’re ready to get going from the moment you wake up.
"Tell yourself and others that you’re going to get up, and make sure everything is ready - your clothes,
your breakfast bowl, etc," she explains. She says she sets her laptop up and leaves it exactly where she
plans to work in the morning.

3
If you’re constantly telling yourself that you’re not a morning person, it’s time to
change that. Instead of complaining about how awful it is to get up, "tell yourself how much you’re
looking forward to waking up in the morning and keep saying it." Ramlakhan says.

4
Starting your day with some sunshine resets your body clock and sends a "let’s wake
up" message to your brain. Ramlakhan says you should go to bed with the blinds partly open or invest
in a sunlight alarm to wake you up at times of the year when it’s still dark in the mornings.

5
Ramlakhan also suggests having an "electronic sundown" at least 30-45 minutes before
you go to bed. This involves turning off the TV and avoiding your phone. Ramlakhan says this reduces
anxiety levels, and stops the brain from being too stimulated by dopamine, which is produced when it
is hit with a lot of information and blue light. "Leave your devices out of the bedroom and don’t check
the time during the night." She adds that it’s normal to wake up during the night, but if you have a habit
of waking up, checking the time and then worrying, it will stop you getting back to sleep.

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6
Before you go to sleep it’s important to avoid alcohol or caffeine as "Both will stop
you achieving the pure deep sleep that you need in order to wake up feeling energised and optimistic."
Ramlakhan suggests avoiding caffeine after 4pm. She says: "If you have a cup of coffee at 6pm, you will
still have half the amount in your system at 11pm." Similarly, try drinking water as soon as you wake
up as this will hydrate your cells and brain and increase your energy levels. "Eating breakfast within
30 minutes of getting up will also raise your metabolism and train the body to start the day with more
energy," she adds.

7
One of the most important things that will help you get out of bed in the morning
is to make sure that you have something to look forward to that day. Ramlakhan says you need to ask
yourself the brave question about what you really want to wake up for in the mornings, so you can
then live a satisfying life.

Source: The Independent

4 Reading for comprehension

Answer the questions below according to the article.

1. What should you do before you go to bed?

a. drink something b. set up any equipment you c. turn up the heating

need for the next day

2. What helps our body clocks to work properly?

a. alarms b. eating breakfast c. sunlight

3. What shouldn’t you do if you wake up during the night?

a. find out what time it is b. turn on the heating c. drink water

4. What reduces anxiety levels before sleep?

a. looking at your phone b. not watching TV c. looking forward to getting

up in the morning

5. When is the best time to eat breakfast?

a. before you have a shower b. within half an hour of c. more than an hour after
getting up getting up

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5 Phrases with get

Part A: Match the phrasal verbs to their definitions.

1. get up a. leave the bed where you sleep

2. get out of bed b. begin well

3. get off to a good start c. start doing something again

4. get going d. rise after sleeping

5. get a good night’s sleep e. sleep well

6. get back to something f. start being active

Part B: For each phrase with ‘get’, make a true sentence about you.

1.

2.

3.

4.

5.

6.

6 Talking point

Discuss the questions below.

1. Do you do any of the things mentioned in the article? Which ones?

2. If you find it difficult to sleep, what do you do?
3. Do you agree with Dr Ramlakhan about not using electronic devices before you go to sleep? Do
you use your smartphone or watch TV just before you go to bed?

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Transcripts

2. Focus on vocabulary

Speaker: 1. In winter, I love staying under my duvet for as long as possible.

Speaker: 2. You should avoid using your phone before bed if you want better sleep.

Speaker: 3. It’s important to hydrate in the morning by drinking a glass of water.

Speaker: 4. I always close the blinds at night so the sunlight doesn’t wake me up too early.

Speaker: 5. After a good night’s sleep, I feel energised and ready for the day.

Speaker: 6. Eating breakfast can help boost your metabolism and give you energy.

Speaker: 7. I’m not really a morning person, so I struggle to wake up early.

Speaker: 8. A cup of coffee can help stimulate your brain and improve concentration.

FOOOOTERAPPENDIXRIGHT
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TEACHER MATERIALS · INTERMEDIATE (B1-B2)

WIDE AWAKE

Key

1. Warm up

5 mins.
Ask the students to discuss the questions in pairs or small groups. Monitor the task. Provide feedback, if necessary.

2. Focus on vocabulary

5 mins.
Ask the students to match the words to their correct definitions.

1. → d. 2. → e.
3. → f. 4. → a.
5. → c. 6. → g.
7. → b. 8. → h.
Part B
Students complete the sentences with the correct word or phrase from Part A. Go through the answers together
as a class.

1. duvet 2. avoid
3. hydrate 4. blinds
5. energised 6. metabolism
7. a morning person 8. stimulate

3. Reading for gist

5 - 10 mins.
Tell the students that they are going to read an article about how to make getting out of bed in the morning easier.
Ask them to scan the text and match the headings to the paragraphs.
Article source: The Independent, text by Sarah Young, 19th of December 2017

1. Getting out of bed 2. Plan the night before

3. Convince yourself that you can 4. Let some light in
5. Ban technology from the bedroom 6. Eat and drink the right things
7. Be optimistic

4. Reading for comprehension

5 mins.
Students answer the questions below according to the article. Go through the answers together as a class.

1. b. 2. c. 3. a. 4. b. 5. b.

5. Phrases with get

5 - 10 mins.
Part A

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TEACHER MATERIALS · INTERMEDIATE (B1-B2)

WIDE AWAKE

Students match the phrasal verbs to their definitions.

1. → d. 2. → a.
3. → b. 4. → f.
5. → e. 6. → c.
Part B
Encourage students to make true sentences about them for each phrase with ‘get’.

6. Talking point

5 mins.
Students discuss any of the questions. Encourage students to use the phrases and vocabulary from the lesson.
Monitor the task and provide feedback, if necessary.

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