【推荐1】How to Have a Good Sleep

What should you do to have a good sleep? The following are some tips.

Make your bedroom completely black.

Our brain associates light with day.     1     Being in a bright room filled with screens makes your body believe it is daytime.

Make your bedroom quiet.

Sounds can decrease your sleep quality.     2     Get earplugs (耳塞) if you don't have control over your environment.

Block blue light.

The blue light from equipment like phones, TVs and computers can do harm to your sleep quality. The best thing would be to avoid using such equipment three hours before bedtime. But we all know that's not going to happen.     3     .

Be smart about what you eat and drink.

What you eat and drink can greatly affect your sleep quality.     4     Cut out caffeine (咖啡因) six hours before you go to bed. Stop drinking anything one hour before bedtime.

    5    

Write down three things you're grateful for before you go to sleep. It can help you feel relaxed, healthy and happy and increase your sleep quality by 25%. Calm yourself down and focus on your breath. Feel the air coming in and going through your body. Then feel it flowing out. This exercise can give you a clear mind.

【推荐2】If you’re feeling tired and stressed because you have too much going on, like lots of after­school activities, you will feel better when you give something up. Sometimes lots of activities—even if they’re all fun—can make you feel stressed by keeping you busy all the time. On the other hand, if problems at home are troubling you, in fact some after­school activities may help you relax and feel better.

There are also relaxing exercises that you can use to keep stress away. The easiest one is to breathe in slowly and deeply through your nose, and then exhale slowly through your mouth. Do this two to four times.

You can do breathing exercises anytime. You can even do breathing exercises in class if you’re nervous before a test.

The best way to keep stress away is to have a balanced life. That means making good decisions about how to spend your time. If you’re always busy with schoolwork and have no time to play, you can get stressed. Make sure you keep yourself in mind: sleep, exercise, leisure (something fun), and food.

If you take care of yourself and get enough sleep and food, and if you exercise and leave time for fun, you’ll probably be less stressed out!

【推荐3】Music is part of our life.    1     It is the best tool to use when you’ve had a hard day. There are some other great uses for your collection of slow tracks.

Pregnancy (孕期)

    2    Since fetal (胎儿) brain development begins in the fifth week, it might be a great idea to try to get your baby in a relaxed state early on. Some mothers do this by putting earphones over their bellies.

High Stress Tasks

    3     The tendency of relaxing sounds to slow you down may really be good for you even if you are trying to push yourself to meet a deadline. Slowing down means you have a better chance at working more carefully and preventing big mistakes.

    4    

Going to see the doctor or the dentist can be somewhat scary experiences. You might therefore want to request some calming music.     5     If yours doesn’t, you might want to bring your own sounds stored in a device so you can have a more personal experience listening to them with earphones.

Do you have family rules? Do you think they are good or terrible? Frank is a middle school student. He is always happy with his family rules. Do you want to know what the rules are?

Take exercise every day. On weekdays, Frank always plays tennis with his classmates for half an hour after school. And his parents run in the morning. On weekends, Frank’s family often play sports together.

Let evening time only be family time. They can’t watch TV or play games after dinner. The family usually sit on the sofa and have a talk. Frank likes to talk about his school and friends. Sometimes they take a walk to the park.

Always say “I love you” and “Thank you”. Frank says “I love you” to his parents every morning before he goes to school and every night before he goes to bed. And his parents say it to him, too. When they get help from other family members, they must say “Thank you”.

Frank likes every rule in his family because he thinks his family rules help him to keep healthy. Many students don’t like doing sports but Frank is different. He is good at sports and be looks healthy. And these rules also let his family live a happy life. To follow the rules, they must show their love and thanks to each other every day.