Late nights, early starts, nightmares, anxiety, children ... there are so many things that can cut into our shut-eye. When does that threaten our health — and what can we do about it?
To start with the basics: if you are getting anywhere from seven to nine hours a night, you’re probably fine. But you should certainly get concerned with consistently sleeping less than seven hours a night, and really concerned if it dropped to six or below. “If you are waking up a lot in the night, this will impact the quantity and quality of your sleep, which can lead to harm in your immune system, impairment in gut (肠道) health and many other side-effects,” says Christopher Barker, a personal trainer and sleep management adviser. “It may be an indicator of a sleep disorder or another underlying health condition — if you’re concerned about any of these issues, it’s worth talking to your doctor.”
So what is your best bet for catching some quality Zs? Well, start during the day. Try to expose yourself to sunlight during the day to keep your circadian rhythms on track. Physical activity can also help: sleep and exercise have a bidirectional relationship. In a 2022 poll, participants who undertook vigorous physical activity tended to fall asleep faster, woke up less during the night and woke up feeling refreshed, compared with non-exercisers.
When it’s time for bed, make sure you turn in at a reasonably consistent hour, and keep your sleep hygiene in shape. “You should try to keep your weekend routine within one to two hours of your weekday one, and keep them highly consistent,” says Barker. “I’d also suggest keeping your bedroom free of electronics, and keep it cool and dark. I often work with athletes, and one of the first things I ask them to do is activate their devices’ night mode, which cuts down on the emission of blue light that can impede sleep. Ideally, stay off all of your devices for an hour before bed.”
Oh, and taking a deep breath really can work: there is evidence that it activates your parasympathetic nervous system (副交感神经系统) and winds you down.
1. Why does the author mention “so many things” in the first paragraph?A.To introduce the topic. | B.To make comparisons. |
C.To support his/her argument. | D.To seek opinions. |
A.Deep breath. | B.Gut discomfort. |
C.Sufficient bedtime. | D.Sleep consistency. |
A.Exercise regularly. | B.Work with athletes. |
C.Keep weekends busy. | D.Activate digital devices. |
A.Stress from a poor sleep. |
B.Trend of sleeping less at night. |
C.Bad habits that threaten our health. |
D.Ways to get a consistent good sleep. |
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【推荐1】How to enhance your immunity during the winter months?
As the temperatures drop and flu and cold season approaches, we need to start thinking about looking after our immune (免疫) health.
There is strong evidence that sleep enhances immune defence. Try to aim for between seven and nine hours of good quality, restorative sleep every night.
Regular exercise improves heart health, lowers blood pressure, helps maintain healthy body weight, and protects against a variety of diseases including viral and bacterial infections.
Avoid smoking and reduce alcohol.The relationship between smoking and/or extra alcohol consumption and bad immune-related health effects such as inability to pneumonia is well documented.
A.Be physically active every day |
B.Do mental exercise occasionally |
C.Make sure what you eat is healthy enough |
D.Relationships also play a significant role in our well-being |
E.Here are some ways which can improve our immune system |
F.Avoid taking in any substance that might be harmful to the lungs |
G.Improving sleep is related to your routines and bedroom environment |
【推荐2】Things Could Happen If You Keep Rubbing Your Eyes
Rubbing eyes can often result in significant damage, from causing eye disease to making existing conditions worse and increasing your risk of infection. Here are things that can happen if you keep rubbing your eyes.
People who are nearsighted may find that rubbing eyes results in worse eyesight. Nearly 9.6 million people are what is known as highly nearsighted and their eyes degraded over time, according to research from the American Academy of Ophthalmology.
•You'll give yourself an infectionIf you rub your eyes hard enough, you might cause tiny blood vessels in your eyes to break. That could result in bloodshot eyes. The blood will then flow to surrounding tissue.
A.If your eyes get infected |
B.No matter how often you wash your hands |
C.You'll lose your eyesight and become blind |
D.Since not all know the harm of rubbing eyes |
E.You'll make your nearsightedness much worse |
F.Rubbing eyes can injure more than your eyeballs |
G.This might give you those dark circles under your eyes |
【推荐3】Cleaning your teeth often, every day, is linked to a lower risk for heart problems. A new study found that brushing your teeth several times a day resulted in fewer cases of heart failure and atrial fibrillation, the term for an uneven heartbeat.
What the research found is that brushing your teeth three times a day, or more, was linked to a ten percent lower risk of atrial fibrillation (心房纤颤). It was also linked to a twelve percent lower risk of heart failure. The study was published last Monday in the European Journal.
The researchers examined information on more than 161,000 people in Korea with no history of heart problems. They followed up ten and a half years later, and found that three percent had developed uneven heart rhythms and almost five percent had developed heart failure. All the participants in the study were part of the Korean National Health Insurance System, and aged 40 to 79. They had usual medical exams between 2003 and 2004. Information was collected on their height, weight, laboratory tests, sicknesses, and lifestyle. They also noted their mouth health inconnection with cleaning.
You may wonder, how are teeth health and heart health connected? Earlier research suggests that not taking care to clean and brush teeth leads to bacteria in the blood. This can cause inflammation (炎症), and increases the risk for unusual heartbeat and heart failure.
A study last year by the American Heart Association showed that brushing your teeth twice a day for at least two minutes may lower the risk of cardiovascular, or heart diseases. The American Dental Association agrees. The organization said “this study is interesting, and while it may suggest an association between tooth brushing and heart health, it does not show a direct connection.”
To have good oral health, the ADA advises people to:
·Brush their teeth twice a day for two minutes each time with a fluoride (氯化物) toothpaste.
·Clean between their teeth once per day.
· Maintain a healthy diet.
·See a dentist regularly.
1. What can we learn from the study published in the European Journal?A.Brushing teeth often can decrease heart failure. |
B.The participants of the study are from different countries. |
C.The outcome of this study is still unclear. |
D.The study followed people for ten years. |
A.They all middle-aged. |
B.They have different histories of heart problems. |
C.They had usual medical exams before. |
D.They are not a part of the Korean National Health Insurance System. |
A.Danger. |
B.Benefit. |
C.Option. |
D.Energy. |
A.Brush teeth heavily twice a day for over two minutes. |
B.See a dentist rarely. |
C.Eat lots of sugary foods. |
D.Brush teeth with a fluoride toothpaste. |
【推荐1】If you are looking for a great music festival, you must visit Moscow. The city of Moscow is home to the famous Park Live festival. This annual music festival promises to become the biggest music event in Russia.
The Afisha Picnic, held each summer in Moscow, attracts a great number of young people from the city, as the organizer of the festival is one of Russia’s most fashionable voices. The festival celebrates the talents of local and International musicians.
The Moscow Jazz Festival brings together music lovers, active citizens, and professionals in different genres (风格). Traditionally, the Moscow Jazz Festival is a music festival, with over 70 bands from 10 countries bringing their latest releases. The festival also features some of the best new Russian artists in various genres, including Mumiy Troll, Basta, and Dolphin.
Nashestvie usually features some of the biggest names in Russian rock. It’s not hard to see why Nashestvie is so popular. Many of the musicians who created the Russian rock scene have performed at this festival, and this is one of the best places to see them. For more information, visit Nashestvie.
The Wild Mini Folk Festival is the largest world music festival in the country. It attracts outstanding artists from around the world and features folk music, ethno jazz, and Spanish indie-pop. The Wild Mini Folk Festival is also a spiritual experience. The locals enjoy the outdoors and the local culture will be able to experience a unique way of life and a unique perspective on Russian culture.
There is a traditional festival in every city, but you can also choose a festival that celebrates a more unique theme. It can be an outdoor concert or a concert in a museum.
1. What part of The Afisha Picnic may attract young people most?A.Its timetable. | B.Its organizer. |
C.Its purpose. | D.Its audience. |
A.The Afisha Picnic. | B.The Moscow Jazz Festival. |
C.Nashestvie. | D.The Wild Mint Folk Festival. |
A.Spiritual experiences. | B.Russian features. |
C.The latest releases. | D.Young musicians. |
【推荐2】It’s never easy to explain exactly when a specific language began, and in the case of English we can hardly regard it as a separate language before the Anglo-Saxons came to Britain. Germanic invaders (入侵者) came and settled in Britain from the north-western coastline of continental Europe in the fifth centuries. The invaders all spoke a language that was Germanic (related to Dutch, Frisian, German and the Scandinavian languages), but we’ll probably never know how different their speech was from that of their continental neighbors.
The reason that we know so little about the language in this period is that we do not have much in the way of written records from any of the Germanic languages until several centuries later. When Old English writings began to appear in the seventh and eighth centuries there was a good deal of regional variation (变化), but not more than that found in later periods.
The Celts already lived in Britain when the Anglo-Saxons arrived, but there are few obvious signs of their language in English today. Some scholars have suggested that the Celtic tongue might have had some influence on the grammatical development of English, particularly in some parts of the country, but this is highly speculative (猜测). The number of borrowed words that have entered Old English from this language is very small. Those that survive in modern English include “comb” (a type of valley), alongside some place names.
1. When did the English language begin?A.After the Anglo-Saxons came to Britain. |
B.Before the Germanic invaders settled in Britain. |
C.At a time that no one will know for certain. |
D.At the same time as Germanic languages began. |
A.Great Britain | B.Africa |
C.Europe | D.Ireland |
A.There are no written records from the Germanic languages. |
B.Old English didn’t have any written system. |
C.Much of the written records have been lost. |
D.There was a good deal of variation in the records. |
A.It influenced the grammatical development of English. |
B.It had little influence on modern English. |
C.It borrowed a few words from Old English. |
D.It greatly enriched modern English vocabulary. |
【推荐3】Jason, a straight-A student from the University of Pennsylvania, uses the term “pseudo-working” to describe how many of us study. The pseudo-worker looks and feels like someone who is working bard - he or she spends a long time in the library and is not afraid to push on late into the night – but, because of a lack of focus and concentration, he or she doesn’t actually achieve much.
This phenomenon cam be seen in most colleges. For example, at Dartmouth there was a section of the main library that was open twenty-four hours a day and the students I used to see in there late at night crowded in groups, drinking coffee, were definitely pseudo-working. The roommate who looks through her chemistry notes on the couch while watching TV is pseudo-working. The guy who brings three meals, a blanket. and six-pack of Red Bull to the study zone in preparation for an all-day paper-writing marathon is also pseudo-working.
By placing themselves in distracting environments and insisting on working long hours, these students are damaging their brain’s ability to think clearly and efficiently to achieve the task at hand. In the end they get half the results with twice the effort.
The bigger problem here is that most students don’t even realize that they’re pseudo-working. To them pseudo-working is work - it’s how they’ve always done it, and it’s how all of their friends do it. Ii never crosses their mind that there might be a better way. Straight-A students. on the other hand, know all about pseudo-working. They fear it, and for good reason It not only wastes time, but it’s also mentally tiring.
In fact, the most important skill in becoming a better student is the ability to get work done quickly and with a smallest amount of wasted effort. Some cognitive science research concludes that about 50 minutes is the optimal learning period to maximize the material integrated per time unit. So how do these students achieve this goal? To understand their way to success, consider the following simple formula(公式): work achieved = time spent * intensity of focus.
Pseudo-working features a very low intensity of focus. Therefore, to achieve something by pseudo-working. You need to spend a lot of time. The straight-A approach, on the other hand, increases intensity in order to use less time.
1. Which of the following phenomenon is pseudo-working?A.Tom is busy taking notes while attending a lecture. |
B.Mike is sitting at a study lounge in preparation for a final exam quietly. |
C.Jack spends a long time in the library on his essay while listening to music. |
D.Alice and Sara are sitting on the couth reading their favorite books. |
A.want to spend more time on study. |
B.are eager to follow their friends’ way. |
C.have gotten used to their study approach. |
D.are unaware of their pseudo-working. |
A.Possible. |
B.Best. |
C.Least. |
D.Accurate. |
A.To show the benefit of working hard. |
B.To prove the necessity of achieving work. |
C.To emphasize the importance of concentration. |
D.To explain the reason for spending much time. |