Of the 20,000 people we surveyed for our recent sleep snapshot, just 12 per cent said they woke up feeling refreshed and 75 per cent said they had trouble falling asleep at least some of the time. Since you’re going to spend a third of your life sleeping, it’s worth developing some healthy habits.
It’s important to set aside enough time to get adequate sleep each night. On average, adults need eight hours to feel properly rested. Some require slightly less while others require a little more—it’s best to listen to your own body. Unless you have long sleep requirements, you should limit your time in bed to no more than 8.5 hours.
Going to bed and getting up at about the same time each day is one of the best ways to set your internal body clock’s sleep-wake rhythm. Choose a wake-up time that works for you and aim to get up within 30 minutes of that time, seven days a week. According to sleep experts, you should avoid sleeping in, even if you have had a poor night’s sleep. The extra sleep drive will help you sleep better the following night, and sleeping in late can actually disturb your body clock.
Ease the process from wake-up time to sleep time by gently winding down with a period of relaxing a activities an hour or so before bed. Keep away from blue screens, vigorous exercise, doing work or discussing emotional problems. Instead, try to listen to music, read a book or take a bath. This can help you avoid stressful thoughts when your head hits the pillow.
Your bedroom should be quiet, dark, comfortable and slightly cool. Avoid using computers, mobile phones or watching television in bed, and remove any physical reminders of work that might increase stressful thoughts. To strengthen the association your brain makes between being in bed and being asleep, limit your bedroom activities to sleep.
1. What is the second paragraph mainly about?A.The right amount of sleep. | B.The quality of sleep. |
C.Different sleep requirements. | D.Good sleep habits. |
A.Going to bed late. | B.Getting up late. |
C.Having no sleep. | D.Having a poor sleep. |
A.Exercising hard. | B.Enjoying music. |
C.Doing some reading. | D.Taking a bath. |
A.Most people can sleep well at night. |
B.The earlier you wake up, the better. |
C.Stressful thoughts help you fall asleep. |
D.A right sleep environment is helpful. |
相似题推荐
【推荐1】The relationship between parents and a child is among the most important in a person's life. Of all the people in the world, but parents are the only ones who are always there for us, no matter what happens.
But why is it that some teenagers act like their parents are the biggest enemies?
Any parents' wish is for their children to be safe and do well.
A.After all, our parents are our greatest teachers in life. |
B.However, it is our parents who brought us into the world. |
C.But any advice they give us is meant to protect and guide us. |
D.With this in mind, we should put ourselves in our parents' shoes. |
E.This is because teenagers are just trying to find their own identity. |
F.They reject their parents in an attempt to create their own unique world. |
G.Indeed, we tend to think that we know better than our parents as we grow older. |
【推荐2】Study skills are valuable tools when it comes to achieving meaningful learning. But there are many students who haven’t mastered good skills. They often go for last-minute memorization. Studying from memory won’t give you very promising scores.
Then remember to look over your notes within 24 hours of taking them, even if you don’t have a test coming up.
Another skill to help you study better is brainstorming.
No one is born knowing how to study, so study skills are very important.
A.This will put you at a huge advantage. |
B.Taking notes is one of the most widespread. |
C.It’s important to solve problems in a simpler way. |
D.Luckily there are a lot of effective methods available. |
E.Success in school isn’t all about talent but mostly about effort. |
F.But what really matters is that you should put them in practice. |
G.It consists of a group meeting where members throw out any idea. |
【推荐3】How to Set Goals
Whether you have small dreams or high expectations, setting goals allows you to plan how you want to move through life.
Find out your life goals. Ask yourself some important questions about what you want for your life. What do you want to achieve today, in a year, and in your lifetime? The answers to this question can be as general as “I want to be happy” or “I want to help people” .
Set specific (具体的) goals. Be specific and realistic about what it is that you want to achieve. Research shows that setting a specific goal makes you more likely to achieve it.
Write out your goals. Be detailed, be clear, and include your steps.
A.Adjust your goals. |
B.Track and measure your progress. |
C.Having a plan will help push you ahead. |
D.Writing them down tends to make them a little more real. |
E.Here are some important ideas that you may find helpful. |
F.Consider what you hope to achieve in 10, 15, or 20 years. |
G.Remember that you may need to break large goals into smaller goals. |
【推荐1】Finding a mask which offers you a high protection level is crucial to filtering (过滤) out any particles for a long time. However, after a few hours, the mask becomes contaminated (污染) by the particles and you need to replace it with a new one. See, you have to get a mask offering active protection in addition to passive filtration.
The first rule of a mask offering you any kind of protection is that it needs to fit well. The mask also needs to be comfortable and allow you to breathe easily for you to be able to keep it on for as many hours as you need.
During long hours of wear, food and dirt may remain on the inside of your mask. All the hours spent in a place with less-than-ideal conditions for human health are wonderful news for bacteria that thrive on food particles and muck left behind on the inside of your mask. This growth opportunity for bacteria could not just be dangerous but could also cause a bad smell. So you’d better have a kind that kills off the smell-causing bacteria, leaving your mask smelling fresh.
You should look for cloth masks that have multiple layers of breathable fabric that is tightly woven, include a robust (结实的) nose wire for you to adjust the mask to the shape of your face and prevent air escaping from around your nose, do not have gaps around the nose or sides of the face and that block out the light if you hold the mask up to a bright light source. It is good for the mask to come with your choice of either head straps or ear straps, both adjustable. It is also good if the mask has different sizes ranging from kids to adults to ensure everyone stays protected.
1. What is most important about a mask according to the first paragraph?A.Offering passive filtration. |
B.Offering active protection. |
C.Working for long hours. |
D.Filtering out all particles. |
A.To shape your face. |
B.To block out the light. |
C.To offer different sizes ranging from kids to adults. |
D.For you to adjust the shape and prevent air escaping. |
A.The size. | B.The ear strap. |
C.The nose wire. | D.The head strap. |
A.Kids. | B.Doctors. |
C.Citizens. | D.Mask makers. |
【推荐2】The sales advertisements tempt (诱惑): Blue-light-blocking glasses are supposed to protect eyes from the effects of short-wave length light emitting from our smartphones, computer screens and LED lights. Given how much time we spend on our devices, this sounds like a smart investment, right? After all, eye strain (疲劳) is a real issue and can lead to poor sleep and even eye diseases. The glasses can cost $15 all the way up to several hundred dollars. But do they work?
Elizabeth Esparaz, an ophthalmologist (眼科专家) based in Cleveland, Ohio, says the science that manufacturers share as they promote these glasses can be confusing. For starters, blue light is not just about tech devices, and it’s not always bad. “The sun emits a much higher intensity of blue light than human-made devices, which helps our mood, alertness and sleep-wake cycle,” says Dr. Esparaz.
The problem is blue light at night: It contains the release of melatonin. “Melatonin helps regulate our circadian rhythms (生理节奏) and makes us sleepy,” says Dr. Esparaz.
So, in theory, wearing blue-light-blocking glasses should help people who watch movies in bed or read from a tablet at night avoid sleeplessness. A review study from the University of Oklahoma that looked al 24 previous studies found that people affected by sleep disorders, jet lag and shift work fell asleep faster after using these glasses.
As for eye strain, a 2021 Australian study showed that those wearing the glasses did not experience less eye strain than those using clear glasses. And a 2018 review study, also by Australian researchers found insufficient evidence that they prevent certain eye diseases.
“These glasses aren’t going to be harmful,” says Dr. Esparaz, But, she adds, a lack of standardization in the industry means there’s no way to know if one pair is better than another. A more reliable solution: Turn on the blue-light-filtering function on your devices and limit screen time before bed. To help with eye strain, Dr. Esparaz suggests taking breaks and using lubricating eye drops.
1. What is Dr. Esparaz’s attitude toward business publicity?A.Unclear. | B.Tolerant. | C.Approving. | D.Doubtful. |
A.It can be beneficial. | B.It may improve sleep. |
C.It actually causes health issues. | D.It merely comes from digital devices. |
A.helps prevent eye disease | B.are not harmful to eyesight |
C.contributes to no less eye strain | D.benefits those with sleep disorders |
A.Blue-light-blocking Glasses: Your Best Choice | B.Blue-light-blocking Glasses: Good or Bad |
C.Blue-light-blocking Glasses: A Good Business | D.Blue-light-blocking Glasses: Smart and Cool |
【推荐3】There is an old saying in English: "Laughter is the best medicine." Until recently, few people took the saying very seriously. Now, however, doctors have begun to investigate laughter and the effects it has on the human body. They have found evidence that laughter really can improve people's health.
Tests were carried out to study the effects of laughter on the body. People watched funny films, while doctors checked their heart rate, blood pressure, breathing and muscles. It was found that laughter has similar effects to physical exercise. It increases blood pressure, the heart rate and the rate of breathing; it also works several groups of muscles in the face, the stomach, and even the feet. If laughter exercises the body, it must be beneficial.
Other tests have shown that laughter appears to be capable of reducing the effect of pain on the body. In one experiment doctors produced pain in groups of students who listened to different radio programs. The group, which tolerated the pain for the longest time, was the group, which listened to a funny program. The reason why laughter can reduce pain seems to be that it helps to produce endorphins(内啡肽) in the brain. These are natural chemicals that diminish both stress and pain.
There is also some evidence to suggest that laughter helps the body's immune(免疫的) system, that is, the system which fights infection. In an experiment, one group of students watched a funny video while another group served as the control group—in other words, a group with which to compare the first group. Doctors checked the blood of the students in both groups and found that the people in the group that watched the video had an increase in the activity of their blood cells, that is, the cells which fight infection.
As a result of these discoveries, some doctors and psychiatrists(精神病学家) in the United States now hold laughter clinics, in which they try to improve their patients' conditions by encouraging them to laugh. They have found that even if their patients do not really feel like laughing, making them smile is enough to produce beneficial effects similar to those caused by laughter.
1. What can we learn from the first paragraph?A.Laughter is good for one's health. |
B.Laughter is related to some illness. |
C.Laughter has been investigated long since. |
D.Laughter has no effect on the body. |
A.keeps down blood pressure | B.has similar effects to physical exercise |
C.decreases the heart rate | D.increases stress |
A.It reduces pain. | B.It exercises the body. |
C.It improves the body's immune system. | D.It can cure cancer. |
A.They laugh at their patients. |
B.They encourage their patients to laugh. |
C.They smile when they don't feel like laughing. |
D.They never stop laughing. |
【推荐1】A computer programme can identify breast cancer from routine scans with greater accuracy than human experts, some researchers said. They hoped what they developed could prove a breakthrough in the fight against the global killer.
Breast cancer is one of the most common cancers in women, with more than 2 million new diagnoses last year alone. Regular screening is vital in detecting the earliest signs of the disease in patients who show no obvious symptoms.
In Britain, women over 50 are advised to get an examination of a breast every three years, the results of which are analyzed by two independent experts. But interpreting the scans leaves room for error, and a small percentage of all mammograms(乳房X光检查) either return a false positive—misdiagnosing a healthy patient as having cancer—or false negative—missing the disease as it spreads.
Now researchers at Google Health have trained an artificial intelligence model to detect cancer in breast scans from thousands of women in Britain and the United States. The images had already been reviewed by doctors in real life but unlike in a clinical setting, the machine had no patient history to inform its diagnoses. The team found that their AI model could predict breast cancer from the scans with a similar accuracy level to expert radiographers.
Further, the AI showed a reduction in the proportion of cases where cancer was incorrectly identified—5.7 percent in the US and 1.2 percent in Britain, respectively. It also reduced the percentage of missed diagnoses by 9.4 percent among US patients and by 2.7 percent in Britain.
“The earlier you identify a breast cancer, the better it is for the patient,” Dominic King, UK lead at Google Health, told AFP. “We think about this technology in a way that supports and enables an expert, or a patient ultimately, to get the best outcome from whatever diagnostics they’ve had.”
1. What’s the text mainly about?A.Regular screening. is important for women who are over 50. |
B.AI is more powerful than experts in diagnosing breast cancer. |
C.Breast cancer is one of the most common cancers in women. |
D.The earlier you identify a breast cancer the better the result is. |
A.Daily scanning. | B.Human experts. | C.Regular screening. | D.A computer program. |
A.It may be connected with age. | B.It can be cured in most cases. |
C.The patients tend to be negative. | D.It is frequently misdiagnosed. |
A.Skeptical. | B.Favorable. | C.Cautious. | D.Indifferent. |
【推荐2】This was a major week in AI (Artificial Intelligence), with some of the largest companies announced their most updated and leading models: GPT-4 from OpenAI’s made its first show to the public, while Google put out its Med-PaLM 2, a new-and-improved medical model etc. Meanwhile, Company Anthropic introduced its lighter and cheaper Claude API, which is a ChatGPT competitor. And in China, Tsinghua launched ChatGLM, a chat-based Chinese-English model, in somewhat as a reminder of ChatGPT. In this AI spring, much awaits for customers.
Designs are on the rise. November’s release ChatGPT turned AI a breaking news. Two months later, it increased to 100 million monthly active users, making it the fastest-growing consumer application in history. Earlier this month, OpenAI came to market for the first time—the ChatGPT, with its models still advancing. Finally, both Google and Microsoft put out AI plans as well.
Funds are flooding. Recent attention turns to a large amount of investment on Microsoft’s $10 billion OpenAI. The past few months have witnessed a “gold rush” for new AI model startups (新企业). Some outstanding ones: Adept raised $350 million, Google dropped another $300 million into Anthropic, Character AI raised $200 million from Andreesen Horowitz, Perplexity raised $25 million, and Salesforce Ventures launched a $250 million fund.
Demands for policy. As foundation models change rapidly, the demand for AI policy grows as well, which catches the attention of top policymakers across the world, attempting to ensure AI security. In the U.S., Congressman Ted Lieu presented a report calling for AI regulation that was written by ChatGPT, accompanied by a column (专栏) in the New York Times.
“AI is no longer a matter of science fiction, nor is it a technology confined or restricted to research labs. AI will dramatically change our lives. Jobs like journalists, lawyers and doctors are facing challenges. AI is a technology that is already being highly concerned.”
1. What do you know about AI according to paragraph 1?A.AI develops fast in these weeks. | B.GPT-4 is failed in the first show. |
C.Tsinghua released a medical model. | D.AI reminds people of the spring. |
A.Tsinghua developed one on medicine. |
B.More competitors were beaten recently. |
C.ChatGPT attracted 100 million users. |
D.GPT-4 is a newly updated version of ChatGPT from OpenAI. |
A.It’s just in America that AI technology develops. | B.Better policies are demanded for AI security. |
C.Google and Microsoft will make the best AI. | D.Funds are raised for a lot of new startups. |
A.Some professions are in face of challenge. | B.Models are lighter and cheaper. |
C.Quite a few funds are invested lately. | D.It develops rapidly in the west. |
【推荐3】With their tiny brains and excellent ability to memorize nectar locations, honeybees are a favorite model organism for studying learning and memory. Such research has indicated that to form long-term memories—ones that last a day or more—the insects need to repeat a training experience at least three times. By contrast, short-and mid-term memories that last seconds to minutes and minutes to hours, respectively, need only a single learning experience.
Exceptions to this rule have been observed, however. For example, in some studies, bees formed long-lasting memories after a single learning event. Such results are often regarded as circumstantial anomalies, says Martin Giurfa of the University of Toulouse. But the anomalous findings, together with research showing that fruit flies and ants can form long-term memories after single experiences, aroused Giurfa’s curiosity. Was it possible that honeybees could reliably do the same? Giurfa reasoned that the ability to form long-term memories might depend on the particular type of bee and the experience. Within a honeybee colony, there are nurses, who clean the hive and feed the young; guards, who patrol and protect the hive; and foragers, who search for nectar.
While previous studies have tested bees as a whole, Ciurfa and his colleagues focused on foragers, tasking them with remembering an experience relevant to their role: an odor associated with a sugary reward.
The researchers observed that a single exposure to a reward-paired odor was enough for most forager bees to remember that specific odor the following day. Many foragers could even remember the odor three day later.
The results do not mean that all prior research was wrong, says André Fiala of the University of Göttingen. “People have done the experiments in a different way.” Still, the new results do show that “the commonly held belief that one needs multiple training trials to achieve long-term memory is not always true,” he says, and this “really advances the field.”
1. What does the author want to tell us through Paragraph 1?A.A model for memory research. | B.The classification of memories. |
C.New research on learning and memory. | D.Previous findings on memory formation. |
A.Whether the bee's role is related. | B.Whether the bee is introduced or native. |
C.How often the bee repeats the experience. | D.How long the bee is exposed to the reward. |
A.Doubtful. | B.Favorable. | C.Intolerant. | D.Unclear. |
A.Learning and Memory: How Honeybees Remember |
B.Honeybee Memory: Honeybee Knows What to Do |
C.Honeybees Remember after Just One Lesson |
D.Honeybees Use Memory for Communication |