If you’re one of those people who have trouble falling asleep, listen up. You might fall asleep 15 minutes earlier and wake up far less during the night if you put on a pair of socks at bedtime.
To understand why, you first need to understand the relationship between core body temperature and sleep. During daylight hours, the human body keeps at an average temperature of 37 degrees Celsius. But at night, your core body temperature reduces as much as 1.2 degrees Celsius over the course of six or seven hours of sleep.
It turns out that this gradual decrease in core body temperature is a key part of the complex neurobiological dance (神经生物学行为) of falling asleep and staying asleep. And the faster you can lower the core body temperature, the faster you will fall asleep.
One of the ways your body regulates (调节) its temperature is through blood vessels (血管) in your skin. If the brain decides the body is too hot, it will widen blood vessels, guiding warmer blood from the body’s core to the rest of the body to cool it down. If the body is too cold, the brain signals the opposite reaction, limiting the flow of blood to the surface.
According to researchers, warming the feet before going to sleep promotes vasodilation (血管舒张) by using a warm foot bath or wearing socks, which in turn lowers the body’s core temperature faster than going to sleep with cold, bare feet.
Scientists think socked feet may have a neurological effect as well. Inside the PO/AH of the brain is a type of a warm-sensitive neuron (热敏神经元), helping us fall asleep and stay asleep. And if that’s the case, warming up the feet before bedtime gives warm-sensitive neurons an extra power.
In a study, Korean researchers found that wearing a pair of special “sleeping socks” not only quickened sleep, but lengthened overall sleep time by an average of 30 minutes and cut nighttime waking period in half.
1. What’s the relationship between core body temperature and sleep?A.Once you control your core body temperature, you’ll fall asleep quickly. |
B.The faster your core body temperature drops, the faster you’ll fall asleep. |
C.The core body temperature doesn’t have anything to do with sleep. |
D.The decrease of the core body temperature stops fast sleep. |
A.Lowering the body’s temperature greatly. | B.Reducing overall sleep time. |
C.Increasing nighttime waking period. | D.Speeding up your sleep. |
A.People’s body temperature goes up at night. |
B.It must be uncomfortable to wear socks in bed. |
C.A warm foot bath might be helpful before sleeping. |
D.Warm-sensitive neurons have no effect on sleep. |
A.By listing numbers. | B.By providing examples. |
C.By making comparison. | D.By giving explanations. |
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【推荐1】Yoga for Weight Loss
Yoga is a form of exercise that uses your large muscle groups and raises your heart rate, and it is beneficial for weight loss. Practising yoga can help you burn calories long after you hit the mat, even if you don’t do more intense(剧烈的) forms of yoga. That’s because yoga’s other benefits can help with weight loss too.
Yoga helps manage stress, and studies show that high levels of cortisol, a stress hormone(荷尔蒙), can lead to an increase in fat and reduce your muscle mass. Yoga has an effect on the body’s stress response and reduces the production of hormones linked to weight gain, such as cortisol.
Moving Well, Eating WellOne of the key tools used in yoga is the concept of mindfulness.
Doing yoga long term can help people lose weight.
A.Eating Well, Reducing Stress |
B.Reducing Stress, Reducing Pounds |
C.Some styles of yoga may be more intense than others. |
D.There’s no one style of yoga that’s best for weight loss. |
E.It can also strengthen their determination to keep weight. |
F.Here’s more about how yoga is a complete body and mind exercise. |
G.Someone practicing yoga in this way feels more in control of their life and well-being. |
【推荐2】Feeling stress is totally normal, especially during the time when we fight against the virus, but it's not good for you. Knowing how to relax is vital for ensuring your health and well-being, as well as restoring the passion and joy in your life.
●Have a warm bath.
●Practice meditation. Remove all thoughts and emotions from your mind by concentrating on your breathing. Meditation takes you into focusing on your whole being as a form of relaxation. It can take a while to master, but it is well worth the effort.
●
●Spend time with your pet. Play with your pets. They’ll love it and so will you. Talk to your pet about all the stress and anxiety you've been going through and you’ll feel a lot better.
●Smile and laugh. As is known to all, laughter is the best medicine.
A.Do an activity you truly enjoy to relax. |
B.Feeding your pet is a good way to laugh. |
C.Taking a quick shower makes you active. |
D.Warm water can be an incredible comfort. |
E.Here are some relaxing activities to help you. |
F.Pet treatment is a positive means for relaxing. |
G.You can watch a funny movie or show. |
【推荐3】Duanwu Festival falls on the fifth day of the fifth lunar month. According to traditional Chinese folk customs, the fifth lunar month is called the “poisonous month”, when many evil spirits and poisonous creatures go viral.
A widely used herb to stay safe and healthy on Duanwu is wormwood (艾草). The herb, due to its medical functions, is not only a perfect choice for Duanwu, but also a daily necessity to many Chinese people.
Wormwood incense(香)
Wormwood can effectively drive away mosquitoes and some uninvited insects in your house. Compared to chemical sprays, it is 100 percent safe for adults and children.
Incense is often made from wormwood that has been dried for at least three years.
Wormwood soap, toothpaste and shampoo
Wormwood toothpaste and shampoo are good for your teeth and hair too, as the herb-based products can protect you in a safer and more natural way.
Moxibustion (艾灸)
Similar to acupuncture (针灸), moxibustion is a traditional Chinese medical therapy to cure some common illness, such as headache, abdominal cramps and pain. Acupuncture can only be performed by professional doctors.
A.Duanwu Festival has a long history of over 2000 years. |
B.Many people often store some wormwood incense at home. |
C.Unlike acupuncture, moxibustion doesn’t need too many skills. |
D.The longer the wormwood is dried, the stronger effect it will have. |
E.Soap made from wormwood is a reasonable choice on summer days. |
F.Here are some healthy products made from wormwood to stay healthy. |
G.They can bring infectious diseases to humans and animals during this summer month. |
No matter how early she went to bed, Maggie couldn’t fall asleep until the early hours. Though constantly exhausted, Maggie got good grades in school, but she often got in trouble for napping during her morning classes.
After graduating from college, Maggie realized her dream of becoming a teacher. However, waking up for her 8:30 a.m. classes turned her into a zombie (无生气的人) , and she lost her job because she lacked enthusiasm.
Maggie isn’t lazy. She suffers from delayed sleep phase syndrome (DSPS,睡眠相位后移症候群) --- a disorder that affects one in 750 adults that causes them to be somewhat nocturnal (夜间活动的). DSPS is often confused with insomnia (失眠), perhaps because sufferers seem tired during the day. However, the two disorders are very different. Insomniacs have trouble with the process of falling asleep.
Essentially, DSPS means a person’s internal clock is set differently.
This is great news not just for DSPS sufferers but also for their companies.
A.DSPS sufferers have internal clocks that run at least two hours slower than normal. |
B.Businesses that don’t force their employees to live by the dawn-to-dusk schedule would allow those with DSPS to make good use of their most productive hours. |
C.DSPS would be unfortunate but unavoidable if our society had to choose one timetable for everyone to live by. |
D.Employers willing to let their employees work flexible hours will enjoy access to a greater number of quality employees, higher productivity and lower office space costs. |
E.DSPS sufferers are perhaps a small population that’s benefiting greatly from the growth of flexible work in our economy. |
F.People with DSPS sleep perfectly fine during the hours their bodies tell them to. |
【推荐2】In the past, before alarm clocks were invented, what did people depend on to wake them up in the morning? Roosters.
“ A rooster’s crow symbolizes the break of dawn in many countries,” Takashi Yoshimura, professor at Nagoya University in Japan, told National Geographic. They are known to regularly crow two to three times at dawn.
However, scientists have long been unsure about why the animals do this. “It wasn’t clear whether crowing is under the control of a biological clock or is simply response to external stimuli.”
Roosters do react to the environment-such as car headlights-at any time of day. So it was previously thought that the increasing light in the morning might be the trigger for roosters’ crowing.
But Yoshimura and his colleagues now claim to have finally figured out the reason-roosters don’t need morning light to know when to start crowing; they will crow at the same time every day regardless of whether they can see dawn breaking.
In the study, which was published in the journal Current Biology, researchers placed 40 roosters in a soundproof, windowless room under dim lighting for 24 hours. But this didn’t deter the roosters. No matter what, they kept crowing in the morning just before dawn.
“It is proof that the behavior is caused by circadian rhythm”, said Yoshimura. In short, the roosters are genetically programmed to crow at a certain time every 24 hours.
Most animals, as well as plants, have such an internal time-keeping system. That’s why we tend to eat, sleep and exercise at around the same time every day. By consciously being aware of the schedule, our body has a chance to adapt to it, so keeping a regular biological clock is often tied to good health.
This experiment is the first of its kind to investigate the timing of roosters’ crowing. Kristen Navara, a scientist at the University of Georgia in the US who was not involved in the study, said that she wasn’t sure why no one had taken a closer look at this well-known phenomenon before.
“I think this is a very interesting study and something that should have been done a long time ago.” said Navara.
1. What has been recently discovered to make roosters crow in the morning?A.External stimuli like noises. | B.Their biological clocks. |
C.Exposure to morning light. | D.Increased temperature. |
A.Prevent. | B.Attract. | C.Encourage. | D.Upset. |
A.Roosters have the same circadian rhythms as humans. |
B.Following our biological clocks is good for our health. |
C.Dark conditions can have some effect on roosters’ crowing. |
D.Roosters’ biological clocks will change to help them adapt to the environment. |
A.Worthless. | B.Meaningful | C.Boring. | D.Unscientific. |
【推荐3】During an interview for one of my books, my interviewer said something I still think about often. Annoyed by the level of distraction (干扰) in his open office, he said, “That’s why I have a membership at the coworking space across the street — so I can focus.” His comment struck me as strange. After all, coworking spaces also typically use an open office layout (布局). But I recently came across a study that shows why his method works.
The research examined various levels of noise on participants (参与者) as they completed tests of creative thinking. They were randomly divided into four groups with various levels of noise in the background, from total silence to 50 decibels (分贝), 70 decibels, and 85 decibels.
The differences between most of the groups were so small that they could be ignored; however, the participants in the 70 decibels group — where there was a level of noise similar to background chatting in a coffee shop — performed better than the other groups. Since the effects were small, this may suggest that our creative thinking does not differ that much in response to total silence and 85 decibels of background noise.
The study also suggests that the right level of background noise — not too loud and not total silence — may actually improve one’s creative thinking ability. The right level of background noise may interrupt our normal patterns of thinking just enough to allow our imaginations to work, without making it impossible to focus. This kind of “distracted focus” appears to be the best for working on creative tasks.
So why do so many of us hate our open offices? The problem may be that, in our offices, we can’t stop ourselves from getting drawn into others’ conversations while we’re trying to focus. Indeed, the researchers found that face-to-face communications and conversations influence the creative process, and yet a coworking space or a coffee shop provides a certain level of noise while also providing freedom from interruptions.
1. Why does the writer mention his interview at the start of the passage?A.To advertise for one of his new books. |
B.To introduce the topic of the passage. |
C.To show his confusion about the interview’s actions. |
D.To express the interviewer’s annoyance over his open office. |
A.Theory of the research. | B.Place of the research. |
C.Results of the research. | D.Method of the research. |
A.85 decibels. | B.70 decibels. |
C.50 decibels. | D.Total silence. |
A.Constant interruptions. | B.Limited working space. |
C.Personal privacy unprotected. | D.Inconvenience of group discussion. |
【推荐1】In some parts of Africa, there are still big herds of wild animals like zebras, elephants, and giraffes. But today many of these wild animals are in danger and it worries many conservationists. Louis Liebenberg is one of them. He feels that having good information about animals is very important. People need to understand what happens to plants and animals over time. Are they increasing or decreasing in number? What plants are the animals eating?
African Bushmen may be able to help. For hundreds of years, Bushmen have understood the ways of wild animal: what the animals eat; where the animals go; and even where they sleep. However, the Bushmen don’t always speak the same language as the conservationists. This can cause problems when they work together. This is where the Cyber Tracker comes in.
The Cyber Tracker is an invention created by Louis Liebenberg. He hopes that together, the Cyber Tracker and the Bushmen can help protect the animals. The Cyber Tracker is a small computer that helps collect information about animals. It uses pictures, called “icons,” instead of words to record information. There are pictures for drinking, walking, fighting, sleeping, eating and other things. This way, the Bushmen can record what they see even without speaking the same language. The Cyber Tracker can collect very detailed and complicated information very quickly.
However, that’s not the only thing the Cyber Tracker can do. The small computer also contains a global positioning device. Each time a Bushman sees something interesting about an animal or plant, he pushes a button. The Cyber Tracker records exactly where the man is in the world. The Bushman can also record what the animals are eating by pushing different buttons to name about 50 plants.
However, Liebenberg adds that the human factor is also very important. A big part of the project is the Bushman’s ability to understand and correctly report everything he sees. The combination of machine and man seems to work very well. With the data collected by the Cyber Tracker, Liebenberg make maps showing where the animal herds are and what the animals are eating, indicating facts about their health.
1. What does the underlined word “conservationists” mean?A.Local people. |
B.People protecting wildlife. |
C.Zoo keepers. |
D.Equipment for wildlife research. |
A.People can see where the Bushmen are. |
B.Researchers can write down information. |
C.The software can identify about 50 plants. |
D.The invention uses pictures rather than language. |
A.To track animal moving routes. |
B.To record plant and animal growth. |
C.To collect information about animals. |
D.To help with communication between Bushmen. |
A.Technology alone is making conservation easier. |
B.The Cyber Tracker connect human with technology. |
C.The Cyber Tracker will help more wild animals. |
D.Every Bushman should learn how to use the Cyber Tracker. |
【推荐2】In our fiercely competitive society, achievement has become the top priority for many. According to national survey of 10,000 students, almost 80 percent of youth identified individual achievement or happiness as most important to them, while only 20 percent selected caring for others.
Our youth often strive to be successful even if it comes at a cost to their mental health, which may help explain increasing rates of anxiety and depression among the youth.
Actually, youth attitudes about achievement start with adults. Young people follow in the footsteps of adults. They can see how we treat success and productivity as symbols of honor. We reward the youth for being straight-A students. We encourage them to boost their resumes with endless extracurricular activities. We may tell our children that we value kindness and empathy(共情) but do not always promote these values with the same enthusiasm and efforts.
Our current obsession with achievement is likely fueling anxiety while damaging the fabric of our society. If we want to heal individually and collectively then we need to examine some relationships. This process starts by recognizing that success is not equal to sustained happiness. It makes more sense to achieve with the aim of making a positive contribution to the life of others. If you judge success only by individual measures such as money, power, or fame, you will probably be disappointed. Furthermore, let's break the myth that kindness is a barrier to achievement. There is a false statement that kindness is weakness. However, the opposite is true. Evidence suggests that children who care for others achieve more than those who do not. Kindness and achievement are not mutually exclusive. One can strive to achieve their individual goals and be kind to others.
Our drive to achieve is not necessarily a bad thing. It can have a positive impact on the lives of others. The problem occurs when we pursue success only for individual purposes. This may ultimately come at a cost to our mental health, our loved ones, and society.
1. How does the author demonstrate that achievement is ranked top?A.By giving some examples. | B.By making some comments. |
C.By presenting some data. | D.By conducting a survey. |
A.How anxious and depressed the youth feel. | B.Why the youth are crazy about success. |
C.How adults trick the youth. | D.What demands the youth must meet. |
A.care more about their mental health | B.give up individual success |
C.give top priority to continued happiness | D.combine achievement and kindness |
A.Objective. | B.Critical. | C.Approving. | D.Optimistic. |
【推荐3】Many people like traveling. Travel in Canada has become exciting as a number of lakes make it attractive. In fact, Canada has more lakes than any other country which contains fresh water. In addition to lakes, Canada has a number of beaches as it has a long coastline on its north, east, and west. Travelers from around the world come in large numbers to enjoy the sunbath on various beaches.
Niagara Falls lies on the border between Canada and the US. It is now popular for its beauty and is a valuable source of hydroelectric power. Niagara Falls is most attractive during the summer season when the weather condition is charming and attractive. At the Canadian side, floodlights illuminate both sides of the falls for several hours after dark and the whole scene becomes magnificent.
When traveling in Canada, travelers can enjoy doing the shopping in Toronto which is considered a leading city. It symbolizes the spirit of independence. Migrants from Europe, Latin America and Asia inhabit the place and make it a plural society. Ottawa, on the other hand, is the capital of Canada and center of political activities.
Vancouver is an enlightening city in Canada which was named after British Captain George Vancouver, who explored the area in the 1790s. The city is a leading industrial place in Canada. Another tourist attraction in Canada is the capital city of British Columbia, Victoria. The city is located on the southern tip of Vancouver Island.
Travel in Canada is being made easy because of a higher standard of transportation facilities. Besides, very few people know that Canada is a country with high wages per hour. In addition to a popular tourist destination, Canada is an economic powerhouse of North America, particularly in agricultural products. The Canadian dairy industry exports milk products around the world.
1. What attracts travelers most in Canada according to the first paragraph?A.Coastlines and sunbaths. | B.Lakes and beaches. |
C.Animals and plants. | D.Mountains and water. |
A.Canada and the US. | B.The beauty of Niagara Falls. |
C.The importance of the falls. | D.The hydroelectric power. |
A.It is the political center of Canada. | B.It displays the Canadian bravery. |
C.Its people come from different countries. | D.Travelers can buy something cheap there. |
A.To tell us a history story. | B.To compare Vancouver and Victoria. |
C.To remind us to keep him in mind. | D.To introduce the city of Vancouver. |