Daily life has its satisfactions: The perfect reply to a friend’s text message; The first after-work drink; The sound of another government U-turn. But do any really compare to the joy of going to sleep? That moment when the mess of 21st-century existence disappears into the non-judgmental hug of a bed?
Somehow we have pushed this pleasure to the back of the queue. A third of American adults report sleeping less than the recommended seven hours. Many of us feel under-rested. For some, the problem is modern life: emails, to-do lists and screens. For other people, it’s the demands of work or family. Then there are those who can’t sleep when they try. In 1895 the Earl of Rosebery resigned after barely a year as British prime minister, unable to overcome his insomnia (失眠症). Up to 1 in 10 adults meet the criteria for insomnia.
Stressing ourselves out about a lack of sleep can make the problem worse. In his book Overcoming Insomnia and Sleep Problems, Oxford professor Colin Espie writes about “orthosomnia”, where people are so focused with sleeping well that they become too anxious to do so. The marketing of sleeping aids adds to this.
Espie says we each have a sleep pattern that, like a shoe size, we figure out through trial and error. Genetically, some humans are larks (百灵鸟) and some are owls; the larks may just have better cardiovascular (心血管的) health. For an owl to try to fight their natural schedule, and sleep earlier, wouldn’t necessarily help.
Once we weren’t urged to sleep until we were dead. Now we are told to sleep or we’ll be dead. Nowadays sleep is becoming something that people hope to excel at. About that I’m unconvinced. A goodnight’s sleep is a great pleasure. As far as possible, it should also remain a simple one.
1. What does Paragraph 2 mainly tell us about sleep problem?A.The criteria for insomnia. | B.The dangers of poor sleep. |
C.The causes of inadequate sleep. | D.The sleep situation of American people. |
A.It is caused by extreme anxiety. | B.It will worsen the sleep problem. |
C.It refers to the sleep environment. | D.It can be improved by sleeping aids. |
A.Sleep pattern is related to humans’ gene. |
B.The owls have better cardiovascular health. |
C.The sleep pattern of the larks is healthier. |
D.It is necessary to fight our natural schedule. |
A.Figure out. | B.Be good at. | C.Give way to. | D.Compete with. |
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【推荐1】Just 11 minutes of moderate- to-vigorous intensity aerobic (有氧的) activity per day could lower your risk of cancer, cardiovascular (心血管的) disease or premature death, a large new study has found.
Aerobic activities include walking, dancing, running, jogging, cycling and swimming. You can calculate the intensity level of an activity by your heart rate and how hard you re breathing as you move. Generally, being able to talk but not sing during an activity would make it moderate (中等的) intensity. Vigorous intensity is marked by the inability to carry on a conversation.
Higher levels of physical activity have been associated with lower rates of premature death and chronic disease, according to past research. But how the risk levels for these outcomes are affected by the amount of exercise someone gets has been more difficult to determine. To explore this impact, scientists largely from the University of Cambridge in the United Kingdom looked at data from 196 studies, amounting to more than 30 million adult participants who were followed for 10 years on average.
The study mainly focused on participants who had done the minimum recommended amount of 150 minutes of exercise per week, or 22 minutes per day. Compared with inactive participants, adults who had done 150 minutes of moderate- to-vigorous aerobic physical activity per week had a 31% lower risk of dying from any cause, a 29% lower risk of dying from cardiovascular disease and a 15% lower risk of dying from cancer.
Furthermore, the study states even people who got just half the minimum recommended amount of physical activity benefited. Accumulating 75 minutes of moderate -intensity activity per week—about 11 minutes of activity per day—was associated with a 23% lower risk of early death. Getting active for 75 minutes on a weekly basis was also enough to reduce the risk of developing cardiovascular disease by 17% and cancer by 7%.
The findings confirm the World Health Organization’s position that doing some physical activity is better than doing none, even if you don’t get the recommended amounts of exercise.
1. What can you do in a moderate-intensity aerobic activity?A.Have a chat. | B.Break into song. |
C.Calculate its influence. | D.Adjust your mind mode. |
A.Subjective. | B.Unclear. | C.Debatable. | D.Convincing. |
A.150 minutes. | B.75 minutes. | C.22 minutes. | D.11 minutes. |
A.Higher levels of physical activity benefit people. |
B.A little exercise is better than none. |
C.Physical activities must be aerobic and enough. |
D.The full recommended amount of exercise matters more. |
【推荐2】Everybody sleeps, but what people stay up late to catch — or wake up early in order not to miss —varies by culture. From data collected, it seems the things that cause us to lose the most sleep, on average, are sporting events, time changes, and holidays.
Around the world, people change sleep patterns thanks to the start or end of daylight saving time(夏令时). For example, Russians began to wake up about a half hour later each day after President Vladimir Putin shifted the country permanently to “winter time” starting on October 26.
Russians’ other late nights and early mornings generally correspond to public holidays. On New Year’s Eve, Russians have the world’s latest bedtime, hitting the hay at around 3:30 a.m. Russians also get up an hour later on International Women’s Day, the day for treating and celebrating female relatives.
The World Cup is also chiefly responsible for sleep deprivation (缺乏). The worst night for sleep in the UK was the night of the England-Italy match on June 14. The Brits stayed up a half hour later to watch it, and then they woke up earlier than usual the next morning thanks to summer nights, the phenomenon in which the sun barely sets in northern countries in the summertime. That was nothing, though, compared to Germans, Italians, and the French, who stayed up around an hour and a half later on various days throughout the summer to watch the Cup.
It should be made clear that not everyone has a device to record their sleep patterns; in some of these nations, it’s likely that only the richest people do. And people who are elected to track their sleep may try to get more sleep than the average person. Even if that’s the case, though, the above findings are still striking. If the most health-conscious among us have such deep swings in shut-eye levels throughout the year, how much sleep are the rest of us losing?
1. According to the author, what are people’s different sleeping habits connected with?A.Their enthusiasm for sports. | B.Their schedule during daytime. |
C.Their needs to catch up on sleep. | D.Their different cultural backgrounds. |
A.They have the shortest sleep in the world. |
B.They have earlier mornings in the winter time. |
C.They have more sleep on some particular festivals. |
D.Holidays are a reason for the change in their sleep patterns. |
A.A sports event. | B.The time changes. |
C.The night phenomenon. | D.The daylight saving time. |
A.It is important to record sleep every day. | B.Average people probably have deep sleep. |
C.Average people are losing much sleep nowadays. | D.Almost everyone can record their sleep patterns. |
【推荐3】“We are what we eat”—or so the saying goes. From high-calorie meals to low-fat lunches, much of our health depends on what we eat. We know about the benefits of eating properly for our physical well-being, but food and cooking it is proving to be good for our mental well-being as well.
Some people are now advocating the therapeutic (治疗的)value of cooking food. It’s not just about the end result but the experience someone goes through.
TV chef and author Nadiya Hussain agrees that cooking is great for helping our mind. She loves to bake and became the champion of the TV show, The Great British Bake Off. She says that “Baking’s always been about therapy... It’s never really been about the cake.” And she thinks that baking is an important tool for our socialisation and mental health.
Certainly, creating some delicious food has helped some of us get through the recent lockdown; it’s helped take our mind off things and given us something to do. People have said that kneading dough (面团) to make bread, for example, has given them a sense of calm and control. Research has shown that doing creative tasks, like cooking, makes us feel happier.
Nicole Farmer, who studies how food impacts our biology, behavior and mental health, told BBC online that “cooking represents the shared human experience of food, and nurturing people through food, so I think that’s where it integrates opportunity into immediate positive emotions”.
Of course, cooking can be a very sociable activity and sharing the end result, a rewarding experience. Hopefully, as we start to mix with friends and family again, we can enjoy the benefits once more and put us all in the right frame of mind.
1. What does the underlined word “well-being” mean in the first paragraph?A.Happiness. | B.Recovery. |
C.Preference. | D.Influence. |
A.To explain a regulation. | B.To support a viewpoint. |
C.To present a fact. | D.To make a prediction. |
A.By creating delicious food. |
B.By offering a sense of quietness. |
C.By impressing human experience of food. |
D.By drawing one’s attention to be occupied. |
A.We Are What We Eat |
B.How Food Affects Our Behavior |
C.Cooking Benefits Mental Health |
D.Cooking Helps Connect Friends and Family |
【推荐1】A growing number of under-35s in England are discovering the joys of going to or selling at craft (手艺) fairs and makers’ markets. A 2019 report found that 34% of those who buy hand-made items prefer markets and festival s to galleries or online purchases. The current craft revival (复苏) started through TV and the internet, but now it’s also about face-to-face sales and experiences. When product designer Ben Watson went to his first-ever craft fair in October, he didn’t have great expectations. “I thought there would be retirement-age couples hanging around but found the huge variety of attendees, most of whom engaged with makers throughout the day,” he says.
Nicky Dewar, director at the Crafts Council, says that what we consider as craft has widened, which has brought in an increase in shoppers under 35 buying craft. They also prefer to buy in markets rather than online. There’s something lovely about seeing markets pop up in so many different spaces. They’re important for emerging businesses and a big step for traders.
Sinead Koehler, founder of Crafty Fox Market, says there’s been an explosion of specialist markets all over the country. The festive market provides a platform to showcase unique handcrafted gifts and decorations. The common spread of markets doesn’t find universal approval, though. Koehler says that many craftspeople are aware of markets: “There can be a wide range of possibilities at these events. Quality can vary.”
Involved in selling and running markets since 2015, Sinead O’Connor confirms there has been an increased interest in craft, but she warns traders against selling items that are sourced rather than made by the seller at markets. “I find it encouraging that a lot of customers mentioned they liked my crafts. The feeling I get is that people really like something that can’t be bought from Amazon,” she says.
1. What did the 2019 report find about one-third of craft buyers?A.They turn online for a good deal. | B.They use sources from television. |
C.They favor face-to-face purchases. | D.They show less interest in crafts. |
A.People don’t have a correct understanding of craft. |
B.The qualities of the items in the markets differ a lot. |
C.There’s a lack of well qualified crafts in the markets. |
D.The online craft businesses are a threat to galleries. |
A.Many consumers appreciate her items. | B.She’s careful about the items sold. |
C.She enjoy s a boom in business. | D.Her customers are critical. |
A.Online Purchase Becomes Outdated | B.Buyers Create Interest in Making Craft |
C.Shopping in Stores Is Making a Return | D.The Magic of Hand-Made Craft Is Back |
【推荐2】Using Social Media and Email Safely
The Internet is a huge part of many people's everyday lives.
Never give personal information to someone you met online.
Use caution when meeting in-person with someone you met online. It's best not to meet people in-person who you've only talked to online, but some situations might require it-if you sold something on Craigslist, for example, or are using an online dating site.
Don't open emails or files from people you don't know. Phishing scammers(网络钓鱼骗子)are people who use fake emails or messages to make you share personal information. If you see an email from an unfamiliar address, or from an address you know but with a doubtful message, move it to your spam folder(垃圾邮件夹).
A.Make your profiles private |
B.Avoid making your profiles invisible to all |
C.The email could also include links that might look legal |
D.It's fun, useful, and informative, but can also be dangerous |
E.It attracts people's attention, but it's also unsafe to search for |
F.This might seem obvious, but it's still important to remember |
G.In these cases, meet in a public place and bring a friend with you |
【推荐3】I am an Africa wildlife filmmaker. But wildlife filmmakers from Africa are rarer than mountain gorillas(大猩猩). To understand why there are so few, we need to remember our recent history.
When the colonialists(殖民者) ruled Africa, they seized control of the continent’s wildlife and other natural resources. They saw African wildlife as “big game” and the continent’s first protected natural areas were game reserves created by driving away locals for the benefit of white hunters. Later, game reserves were renamed national parks and big game hunting gave way to wildlife tourism. But African wildlife was still there for White people’s enjoyment and benefits.
That locals could have an interest in preserving wildlife for its own sake was rarely considered. Africans -like me who tried to get involved in wildlife conservation were made to feel out of place. When I was first interviewed by a British film crew, my interview was cut at the editing stage and replaced by a white man, just because I was an African.
Africa was the setting for some of the most popular films about wildlife, but these films were made by western-owned production companies for Western audiences, and most Africans never even got to see them. What Africa needed was to see themselves and their view points in the films. We urgently needed wildlife films made by Africans, about Africans and for Africans. As producer of the documentary TV series “Wildlife Warriors”, I set out to find African conservation heroes who could play a role in the documentary. I soon discovered that we had some talented African filmmakers across the continent.
Today things are changing fast. Companies like National Geographic and the BBC are leading the way with new approaches to global storytelling that deliver diversity and equality. Our African wildlife filmmakers’ mission is to draw on the power of local storytelling to inspire our people to save our continent’s rich wildlife.
1. Why are African wildlife filmmakers rare?A.They lack the talent in making films. | B.They live in the shadow of westerners. |
C.They are still colonized by the westerns. | D.They aren’t interested in filming wildlife. |
A.The strictness of the crew. | B.The preference for the British. |
C.The prejudice against Africans. | D.The benefits of local communities. |
A.The locals enjoy wildlife films set in Africa. |
B.Africans play a leading role in wildlife film-making. |
C.Films made by westerners are the most popular ones. |
D.Africans long for having a say in wildlife film-making. |
A.To introduce how African wildlife are protected. |
B.To urge people to better preserve African wildlife. |
C.To show that the author was ignored by westerners. |
D.To explain why more African filmmakers are needed. |
【推荐1】An international team of researchers, led by Dr Christine Batchelor of Newcastle University, UK, used clear pictures of the seafloor to show just how quickly a former ice cover retreated (退去) at the end of the last Ice Age, about 20,000 years ago.
The team mapped more than 7,600 small-scale landforms across the seafloor. The ridges (山脊) are less than 2.5m high and are spaced between about 25 and 300 metres apart. These landforms are understood to have formed when the ice cover’s retreating edge moved up and down with the tides (潮汐), pushing seafloor into a ridge every low tide. Given that two ridges would have been produced each day, the researchers were able to work out how quickly the ice cover retreated. Their results, reported in the journal Nature, show the former ice cover rapidly retreats at a speed of 50 to 600 metres per day.
The seafloor landforms also give light into the way in which such rapid retreat can happen. Dr Batchelor and co-workers noted that the former ice cover had retreated fastest across the flattest parts of its bed.
“An ice can go away from the seafloor and retreat quickly when it becomes buoyant (有浮力的),” explained co-author Dr Frazer Christie. “This retreat only happens across relatively flat beds, where less melting (融化) is required to thin the overlying ice to the point where it starts to float (漂浮).”
The researchers believe that the quick retreat could soon be observed in parts of Antarctica. This includes at West Antarctica’s vast Thwaites Glacier. The authors of this new study suggest that it could go through quick retreat because it has recently retreated close to a flat area of its bed.
“Our findings suggest that present-day rates of melting are enough to cause quick short retreat across flat-bedded areas of the Antarctic Ice Sheet, including at Thwaites,” said Dr Batchelor. “Satellites (卫星) may well know this ice-cover retreat in the near future, especially if we continue our climate warming.”
1. What is the purpose of Paragraph 1?A.To provide some advice for the readers. |
B.To add some background information. |
C.To make the story interesting. |
D.To bring in the topic. |
A.Where the ice cover’s retreating lies. |
B.Why the ice cover’s retreating is formed. |
C.What the result of ice cover’s retreating is. |
D.How the speed of ice cover’s retreating is worked out. |
A.To give an example of quick retreat. |
B.To tell where it is located. |
C.To compare different types of retreat. |
D.To explain why it is important. |
A.Unclear. | B.Anxious. |
C.Positive. | D.Doubtful. |
【推荐2】Just as it does on Earth, it snows on Mars. However, scientists have found that Martian snow is “dustier” than it is on Earth, which could mean it’s warmer and more likely to melt into water, a new study suggests.
“There is a chance that this dusty and dark ice might melt a few centimeters down,” said the study’s lead author, Aditya Khuller, in a statement.
In June, a separate study suggested that there may be more water on Mars than previously thought.
The scientists believe that the ice that was dug up by the Phoenix lander in 2008 occurred from a snowfall sometime over the past million years.
“It is widely believed that Mars has experienced many ice ages throughout its history, and it looks like the ice being exposed throughout the mid-latitudes of Mars is the remains of this ancient dusty snowfall,” Khuller added.
If researchers are able to better learn about the potentials of water on Mars, then they may be able to better learn about its prospects for once hosting life.
“Describing these features can significantly improve the ice stability (稳定) on Mars and inform us about its age and origin,” the researchers wrote in the study.
The researchers say that more work is required to determine if the ice actually melts into water.
Khuller added, “We are working on developing improved computer imitations of Martian ice to study how it evolves over time, and whether it might melt to form liquid water. The results from this study will be necessary to our work because knowing how dark the ice is directly influences how warm it gets.”
It has been somewhat integral to find, although scientists confirmed in 2018 that Mars still has lakes filled with liquid water.
1. Why does the ice on Mars melt more easily than that on Earth?A.It’s warmer on Mars. | B.Mars’ ice is dustier and darker. |
C.The temperature is not stable on Mars. | D.Mars’ ice is exposed to the sun for long. |
A.To help reduce ice’s melting. | B.To research the amount of water. |
C.To speed up its turning into water. | D.To better learn the prospects of water. |
A.It’s impossible to learn the origin of Mars’ ice. |
B.It’s easy to find lakes with liquid water on Mars. |
C.Scientists are trying to improve ice stability on Mars. |
D.The Phoenix lander was the first explorer to land on Mars. |
A.Impossible. | B.Difficult. | C.Unbelievable. | D.Interesting. |
According to an international survey by Mercer Human Resource Consulting, a London-based consulting firm, Calgary was put at the top of a list of 144 cities. It scored 121 points, just above Honolulu’s score of 120. Helsinki(赫尔辛基,芬兰首都) and Ottawa followed at 119.5 and 118.5 respectively.
Three other Canadian cities came in the top 20. Montreal and Vancouver tied for ninth and Toronto came in at 18th.
The scores are based on air pollution levels, availability and quality of hospitals and medical supplies, as well as the efficiency of waste removal and sewage systems.
In America, the lowest scoring city was Atlanta, which was ranked 76th. Athens was the lowest scoring city in Western Europe, ranking 120th because of its air pollution. London was ranked 59th.
1. How many Canadian cities are in the top 20?
A.3. | B.4. | C.5. | D.6. |
A.Weather conditions. | B.Air quality. |
C.Waste removal. | D.Medical supplies. |
A.Atlanta. | B.Athens. | C.London. | D.Helsinki. |