Many factors can interfere with a good night’s sleep — from work stress and family responsibilities to illnesses. You might not be able to control the factors that interfere with your sleep. However, you can adopt habits that encourage better sleep. Start with these simple tips.
1. Stick to a sleep schedule Set aside no more than eight hours for sleep. The recommended amount of sleep for a healthy adult is at least seven hours. Most people don’t need more than eight hours in bed to be well rested. Go to bed and get up at the same time every day, including weekends. Being consistent reinforces your body’s sleep-wake cycle. If you don’t fall asleep within about 20 minutes of going to bed, leave your bedroom and do something relaxing. Read or listen to soothing music. Go back to bed when you’re tired. Repeat as needed, but continue to maintain your sleep schedule and wake-up time. 2. Pay attention to what you eat and drink Don’t go to bed hungry or stuffed. In particular, avoid heavy or large meals within a couple of hours of bedtime. Discomfort might keep you up. Caffeine and alcohol deserve caution, too. The stimulating effects of caffeine take hours to wear off and can interfere with sleep. And even though alcohol might make you feel sleepy at first, it can disrupt sleep later in the night. 3. Create a restful environment Keep your room cool, dark and quiet. Exposure to light in the evenings might make it more challenging to fall asleep. Avoid prolonged use of light-emitting screens just before bedtime. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs. Doing calming activities before bedtime, such as taking a bath or using relaxation techniques, might promote better sleep. 4. Limit daytime naps Long daytime naps can interfere with nighttime sleep. Limit naps to no more than one hour and avoid napping late in the day. However, if you work nights, you might need to nap late in the day before work to help make up your sleep debt. 5. Include physical activity in your daily routine Regular physical activity can promote better sleep. However, avoid being active too close to bedtime. Spending time outside every day might be helpful, too. 6. Manage worries Try to resolve your worries or concerns before bedtime. Jot down what’s on your mind and then set it aside for tomorrow. Stress management might help. Start with the basics, such as getting organized, setting priorities and delegating tasks. |
| A．It’s not hard to control the factors interfering with our sleep. |
| B．The longer we sleep, the better we feel. |
| C．It’s better to remain in bed when you fail to fall asleep. |
| D．Stress can contribute to bad sleep. |
| A．Do physical exercise before going to bed. | B．Drink alcohol to get sleepy. |
| C．Avoid long naps during the day. | D．Do some indoor activities. |
| A．a travel magazine | B．an advertisement |
| C．a health magazine | D．an informal letter |
相似题推荐
Football T-shirts are more commonly connected with boys than girls. This can often cause a problem when you want to find a cool shirt for a girl.
If you do not feel like you have to try the T-shirts on, then an online store may be your best choice.
If you want to see what the T-shirt looks like in real life, then going to a store is the best choice. Large sportswear stores often have football shirts.
| A．These shirts cost much more than ordinary ones. |
| B．These are the best places to go if you do not live close to an official store. |
| C．It is cool for boys and girl to wear football T-shirts. |
| D．You can also go through official channels to get the shirt you want. |
| E．That is not to say that there are no cool shirts out there for girls to wear. |
| F．The reason for this is that you can visit various stores and find the best ones. |
| G．You can get custom (订制的) shirt printed for girls from a number of custom print stores. |
【推荐2】Tricks to become a patient person
Here’s a riddle: What do traffic jams, long lines and waiting for a vacation to start all have in common?
In the digital age, we’re used to having what we need immediately and right at our fingertips. However, research suggests that if we practiced patience, we’d be a whole lot better off. Here are several tricks.
Thankfulness has a lot of benefits.
Make yourself wait
Instant gratification (满足) may seem like the most “feel-good” option at the time, but psychology research suggests waiting for things actually makes us happier in the long run. And the only way for us to get into the habit of waiting is to practice. Start with small tasks.
Accept the uncomfortable
| A．There is one answer |
| B．Keep a balanced state of mind |
| C．Practice showing or expressing gratitude |
| D．Attach importance to process and method |
| E．Put off watching your favorite show until the weekend |
| F．So many of us believe being comfortable is the only state we will enjoy |
| G．Research shows it makes us happier, less stressed and even more optimistic |
【推荐3】How to Move to China On The Cheap
Most foreigners come to China for a short period.
Find roommates
Renting an apartment, and all the various added expenses that go with it, will be the first and biggest cost when you move to China. Consider renting a place yourself and advertising for a roommate. While a nice one-bed or studio apartment in the CBD of Beijing will cost you a pretty penny these days, if you get a bigger place and split the cost with more people,
Rent smart
If you do find yourself having to rent an apartment on your own,
Decide early on what your main mode of transportation to and from work will be, otherwise you’ll probably find yourself wasting a lot of money on taxis, as they tend to be the easiest way for foreigners with no Chinese to get around. Consider purchasing(购买) a bike, which, despite the initial investment, can save you a lot of time and money over the long run.
Pack strategically
Some things are cheaper to buy back home, but these days, more often than not, most foreign products can be obtained in China and the price difference is insignificant. the easiest way for foreigners with no Chinese to get around. Consider purchasing(购买) a bike, which, despite the initial investment, can save you a lot of time and money over the long run.
Pack strategically
Some things are cheaper to buy back home, but these days, more often than not, most foreign products can be obtained in China and the price difference is insignificant.
| A．Travel on the cheap |
| B．Purchase with thought |
| C．remember that they will expect you to bargain |
| D．your share of the rent will become much more affordable |
| E．Therefore, they don’t need to spend a fortune finding a new home |
| F．try to avoid using an agent by finding apartments rented directly by landlords(房东) |
| G．There’s therefore no need to ship things overmuch when you first move to China |
【推荐1】Lack of Sleep "Switches" off Genes
One week of bad sleep can "switch off" hundreds of genes and raise the risk of a host of illnesses which is linked to higher body weights or heart disease, scientists claim.
Our bodies depend on genes to produce a constant supply of proteins which are used to replace or repair damaged tissue, but after a week of lacking in sleep some of genes stopped working.
Although a week's normal sleep was enough to restore the affected genes to their normal pattern, researchers said that long periods of sleeplessness could lead to serious health problems including heart disease.
If these processes continue to be disordered, you could see how you are going to get damage of organs, tissues, heart disease, etc.
| A．Genes in our bodies play a key role in the constant process of self-repair. |
| B．The group of lack of sleeping was found to have changed the function of 711 genes. |
| C．The other participants were monitored as they slept with their rest disturbed on some of the nights. |
| D．The results suggest that shorter sleep provides a more permissive environment only for heart disease. |
| E．If you are not able to repair cells and tissues that are damaged then you are going to suffer permanent ill health. |
| F．Studies have also shown the lack of sleep can lead to some other problems, for example limiting our ability to drive a car safely. |
| G．The findings suggest that long-lasting lack of sleep could prevent the body from fully repairing itself and raise the risk of a host of diseases. |
【推荐2】For some people, getting a good sleep is a challenge. Even if you were sleeping like a baby during the pandemic, you may now find yourself tossing and turning as anxious thoughts affect your ability to get a good sleep.
Stick to a sleep schedule. You’d better go to bed and get up at the same time every day, even in holidays. This is beneficial to your body’s sleep-wake cycle. If you don’t fall asleep within about 20 minutes of going to bed, leave your bedroom and do something relaxing.
Don’t nap too long. If you like to take a nap every day, try limiting it to 10 or 15 minutes.
Cut down on coffee. Coffee drinkers may find it harder to fall asleep than people who don’t drink coffee. Once they fall asleep, their sleep is shorter and lighter. For some, a single cup of coffee in the morning means a sleepless night as caffeine blocks the effects of a chemical which promotes sleep.
| A．Cut screen time. |
| B．Turn your electronic devices up. |
| C．You can read or listen to some light music. |
| D．It means waking up to use the, restroom in the middle of the night. |
| E．That makes it easier to be energetic when you wake up. |
| F．If lack of sleep rules your nights, it can really mess up your days. |
| G．Therefore, those who have sleep problems should drink less coffee. |
Eating disorder is very common now. “When I first wrote about this, the problem was pretty much hidden … I didn’t expect it to get as bad as it is.” Susie Orbach, an international authority on eating disorders, said.
Orbach must at times think the anti-diet message of her book “fat is a Feminist Issue(女权主义问题)”has been lost since it was written more than 20 years ago.
Girls, boys, old people — even the famously well-rounded female population of Fiji are falling victims(牺牲品) to fat fear.
“If anything, the situation has got much, much worse. We now have kids as young as eight and women in old people’s homes worried about the way they look.” Orbach said.
Even though it has been proved that repeated dieting results in a little more than regaining most of the lost weight, constant dieting has become a way of life for many women. 48 per cent of British women aged 25 to 35 were on some kind of diet and 20 per cent of young women dieted all or most of time. Some of them said they would pop a pill to give them their beautiful shape, even if it meant risking their health. Worldwide, 70 million people have an eating disorder. Most are women, but men are increasingly affected, too.
More than half the women and two thirds of the men in Britain weigh too much. while in the United States more than one quarter of adults and about one in five children are overweight. The idea that female beauty is a very thin body could be changed, if clothing factories and magazines showed images(形象) of women of all shapes instead of selecting skeletal-like models and stick-thin actress.
But that is easier said than done.
To get the message across, Orbach is also considering talking to pop stars such as Victoria Beckham and Geri Halliwell, both of whom have admitted_________.
1. What’s the best title of the passage?2. Which sentence in the passage is the closest in meaning to the following one?
Lots of women has chosen constant dieting as part of their life despite the fact that constant dieting leads to the lost weight being regained.
3. Please fill in the blank in the passage with proper words or phrases to complete the sentence. (within ten words)
4. Are you in favor of dieting? And why? (within 30 words)
5. Translate the underlined sentence into Chinese.
【推荐1】The protected lands of the Nationa! Parks are some of the most amazing destinations within the United States to have holidays. Here are some of the best.
Mesa Verde National Park
This park celebrates the history of the Pueblo people in southwestem United States. Visitors will find over 4, 000 historical sites here, including 600 cliffdwellings (悬崖屋). Some of the best cliff dwellings, such as CliffPalace and Balcony Houserequire the tickets for guided tours. These cliff dwellings present a great opportunity for visitors to learn about the history of the region. Besides, adults and children can enjoy hikes, which end in eliffdwelling overlooks.
Rocky Mountain National Park
It’s a super introduction to the beautiful Rocky Mountains. During the summer months when the weather is at its best, it allows visitors to experience all of the nature and wildlife of the area. The park has plenty of paths that take hikers into the backcountry of the Rocky Mountains while children will love the guided horseback tours
Sequoia (红杉) &Kings Canyon (峡谷) National Park
If you are looking for a wide range of California’s natural sights all in one area, this park is a great option. It varies from deep canyons to tall mountains. Here you can visit the largest fore of scquoias in the world. There are excellent recreational activities for the whole family including hiking, camping, swimming and cave exploration.
Yosemite National Park
It’s recreational enthusiasts’ favorite, especially rock elimbers. Climbers travel from around the world to take on the challenges presented at Yosemite. For those visitors looking for different recreational activities or family activities, Yosemite has many programs covering variety of natural sciences and other topics.
1. What is the feature of the Mesa Verde National Park?| A．It is home to a wealth of wildlife. |
| B．It shows the history of the natives. |
| C．It has amazing mountainous landscape. |
| D．It is a base for natural science education |
| A．Yosemite National Park. |
| B．Mesa Verde National Park |
| C．Rocky Mountain National Park. |
| D．Sequoia & Kings Canyon National Park. |
| A．Adventurous. | B．Cost-effective. | C．Family-friendly. | D．Tiring |
【推荐2】On December 26, 2004, an earthquake along the Indian Ocean caused a huge tsunami(海啸)that killed thousands of people in Asia and East Africa. However, wildlife officials at Sri Lanka’s Yala National Park reported there had not been many animal deaths.
Some researchers believe the animals at the park were able to sense the earthquake and moved to higher ground before the earthquake hit. Animals have good senses that help protect themselves from being hunted by their natural enemies. It is thought that their senses might also help them sense the coming disasters. Several countries have done research on the prediction(预测)of earthquakes by animals. There are two theories(理论)about how animals may be able to sense earthquakes. One theory is that animals sense the earth’s shake. The other is that they can sense changes in the air. However, so far there has been no strong evidence about how animals may be able to sense earthquakes.
Other researchers are skeptical(怀疑)about using animals for earthquake predictions. The United States Geological Survey(USGS)officially states, “Changes in animal behaviors cannot be used to predict earthquakes. A connection between a specific behavior of an animal and an earthquake has not been made. Because of their fine senses, animals can often feel the earthquake at its earliest stages before the humans. That’s why people say that the animal knew the earthquake was coming. But animals can also change their behaviors for many other reasons. If an earthquake can shake millions of people, it is likely that a few of their pets will, by chance, be acting strangely before the earthquake.”
Although scientists disagree on whether animal behaviors can be used to predict earthquakes, they all agree that it is possible for animals to sense changes in the environment before humans. Researchers around the world are continuing to study the connection between animal behaviors and earthquakes. It is hoped that these studies will help to predict earthquakes.
1. What can we know about animals’ senses in paragraph 2?| A．They are not helpful. | B．They can change the environment. |
| C．They can protect animals in some ways. | D．They can prevent animals acting strangely |
| A．Animals change behaviors for many reasons. |
| B．Animal behaviors can predict earthquakes. |
| C．Animal behaviors are closely related to earthquakes. |
| D．Our pets can’t sense earthquakes |
| A．Disappointed | B．Hopeful | C．Uninterested | D．Skeptical |
| A．How Earthquakes Cause Tsunami | B．Why Animals Change Behaviors |
| C．Can Animals Predict Earthquakes? | D．What Functions Animals’ Senses Have |
【推荐3】The University of Adelaide employs a full-time staff of fire prevention professionals. They inspect all campus buildings and maintain all sprinkler systems, fire alarms and fire extinguishers. They also provide educational programs on fire safety in the residence hall. Whenever you move to a new area, you should locate the fire alarm pull stations and the two exits nearest your room.
Fire Alarms
The floors of all campus buildings are equipped with manual fire alarm systems which include fire alarm pull stations and pipes. Most are also equipped with automatic fire alarm systems consisting of heat detectors, smoke detectors and sprinklers. For your safety, never toy with these systems. False fire alarms are illegal and may lead to imprisonment.
Fire Drills
A fire drill will be conducted in your residence hall every semester. During a fire drill, please do the following:
·Take your room key and ID. Close and lock the door to your room.
·Exit immediately from the nearest emergency exit and do not use a lift.
·Meet outside of your residence hall and wait for further instructions.
Fire Extinguishers
Fire extinguishers are located on each floor and in each apartment. Use a fire extinguisher only if you have been trained to do so. Irresponsible use of a fire extinguisher can create a dangerous situation for other residents and could result in damage to personal property. Misuse of a fire extinguisher will result in fines.
Smoke Detector
A smoke detector is on the ceiling in your room. Some buildings also have heat detectors on the ceilings. Do the following to ensure the safe operation of your smoke detector:
· If your smoke detector is working properly, the red light should be on. If the red light is not blinking, contact residence hall staff immediately.
·Do not cover or block your smoke detector in any way. If a smoke detector sets off an alarm and there is no fire or smoke, inform your hall staff.
1. What is the main duty of the fire prevention professionals?| A．To provide part-time jobs for students. |
| B．To lead the students to the nearest exits. |
| C．To check and maintain fire prevention equipment. |
| D．To train teachers to be fire prevention professionals. |
| A．rush quickly to a lift |
| B．gather at the nearest exit |
| C．shut the door and leave at once |
| D．wait for instructions in the hall |
| A．contact the hall staff regularly |
| B．cover the things that burn easily |
| C．start the smoke detector in a fire |
| D．make certain the red light is working |
