Not getting good sleep can harm your health and mental well-being, leading to issues like low energy, bad focus, and even diseases like Alzheimer’s.
Sticking to a sleep routine
Reducing tech use before sleep
When we look at phone or tablet screens, the light from then activates our brains encourages brain activities and keeps us alert. This of course is the last thing that you need when you are going to sleep.
Even natural light will wake the brain up and this is also why you should do all that you can to ensure maximum levels of darkness in your bedroom. Even if you are able to fall asleep with the light on, your brain won’t allow you to fall into a deep sleep because the light which it recognizes will keep it alert.
Watching your diet
To get the best quality of sleep you’d better eat nothing but water in the final 3 hours before you sleep. Remember that food is a source of energy. If you have a large meal before bed, your body will mainly focus on breaking down the recently eaten nutrients (营养物质).
A.Sleeping in darkness |
B.Go to bed early and get up early |
C.Go to sleep at the same time each night |
D.Keeping enough natural light in your room |
E.Therefore, your body will not get the necessary rest and cell repair |
F.That’s why in the final hours before you sleep, you should avoid using tech |
G.So the importance of getting a great night’s sleep cannot be undervalued |
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【推荐1】Almost everyone wants to be happy, but not all know how to find happiness. Money and success alone do not bring lasting happiness. Aristotle (亚里士多德), a Greek think, said, “Happiness depends upon ourselves.” In other words, we make our own happiness. Here are a few suggestions to help you be happier.
The first secret of happiness is to enjoy the simple things in life. Too often, we spend so much time thinking about the future that we fail to enjoy the present, for example, getting into college or getting a good job. You should enjoy life’s simple pleasures, such as reading a good book, listening to your favorite music, or spending time with close friends. People who have several close friends often live happier and healthier lives.
Another secret to living a happy life is to be active, and have hobbies where you forget your problems and time. Many people experience dancing, or playing a sport, such as swimming. You can forget about your problems and only think about the activity.
Finally, many people find happiness in helping others. Studies show that people feel good when they spend their time helping others. If you want to feel happier, do good things for someone. You can help a friend with his or her studies, go shopping to buy food for an elderly person, or simply help out around the house by washing the dishes.
1. The best title of this passage is ________.A.Good Friends Make You Happy | B.Money Makes You Happy |
C.The Secret of Happiness | D.Ideas for Helping Other People to Be Happy |
A.one | B.two |
C.three | D.four |
A.It’s wrong to spend time on work |
B.hobbies take up too much time |
C.everyone knows how to live a happier life. |
D.doing good things for someone can make you happier. |
A.Reading a good book. | B.Traveling to a foreign country. |
C.Playing a sport. | D.Spending time with close friends. |
【推荐2】Have you ever noticed that lessons tend to repeat themselves? Does it seem as if you married or dated the same person several times in different bodies with different names? Have you run into the same type of boss over and over again? If you don't deal well with authority figures at home, then you will have an opportunity to deal with them out in the world. You will continually draw into your life people who need to enforce authority, and you will struggle with them until you learn the lesson of obedience(服从).
You will continually attract the same lesson into your life. You will also draw to you teachers to teach you that lesson until you get it right. You may try to avoid the situation, but they will eventually catch up with you. The only way you can free yourself of difficult patterns and issues you tend to repeat is by shifting your perspective so that you can recognize the patterns and learn the lessons that they offer. To face these challenges means you need to accept the fact that something within you keeps drawing you to the same kind of person or issue, though that situation or relationship may be very painful.
The challenge, therefore, is to identify and release the patterns that you are repeating. This is no easy task, since it means you have to change, and change is not always easy. Staying just as you are may not help you advance spiritually, but it certainly is comfortable in its familiarity.
Rising to the challenge of identifying and releasing your patterns forces you to admit that the way you have been doing things isn’t working. The good news is that by identifying and releasing the pattern, you actually learn how to change. In order to facilitate your process of change, you will need to learn the lessons of willingness and patience. Once you master these, you will most likely find the challenge of identifying and releasing your patterns far less intimidating.
1. The words “lessons tend to repeat themselves” (Para. l) probably mean that ______.A.you tend to marry and date the same person |
B.there are the same authority figures home and abroad |
C.you tend to run into the same problems in your life |
D.there are many difficult patterns and issues in your life |
A.try your best to avoid those situations |
B.recognize the patterns and learn the lessons that they offer |
C.get the courage to face those challenges |
D.change your attitudes toward life |
A.intimidating | B.disapproving | C.supportive | D.cautious |
A.make your change become easier |
B.help you to identify your old patterns |
C.challenge you with difficult patterns |
D.arouse your inner desire to change |
【推荐3】Self-worth is defined as the level of importance you place on yourself.
Make a list of your talents or skills. Everyone has something good to offer. Humans possess and can learn mind-blowing (令人兴奋的) abilities. What can you offer?
Pardon yourself.
Take risks. The only reason you haven’t done something great for yourself is that you are still wondering whether you should do it. Never be afraid to take risks to become a better version of yourself.
A.Try to become a healthy person. |
B.Stop doubting your abilities and just go. |
C.Surround yourself with healthy people. |
D.What are those cool things you do effortlessly? |
E.You have to forgive yourself for your shortcomings. |
F.Many people’s sense of self-worth is rooted in their achievements. |
G.It is an essential part of humans and controls how we see ourselves. |
【推荐1】Working out on an empty stomach could increase the health benefits of the activity, according to a well-timed new study of the interaction of meal timing, physical health and exercise.
The study, which involved people sitting for long and moderate cycling, suggests that whether and when we eat may affect how exercise affects us. In general, any exercise improves our health. But a wealth of recent science and personal experience indicate that different people can respond to similar exercise routines in different ways. Even if everyone completes the same amount of exercise, some people become more fit than others, or lose more weight, or gain greater control of their blood sugar.
Most exercise scientists believe that our genes, diets, figures, characters and other subtle aspects of our lives act together to shape how our bodies react to exercise. But some researchers suspect that meal timing matters as well. Working muscles need fuel during exercise, mostly in the form of sugar or fat. That fuel can come from our most recent meal, once its constitution sugars and fats reach our bloodstreams, or from our bodies’ stores of fats and sugars.
We all have such stores, especially of fat, some of it staying in our muscles and they are well and evenly matched. This muscle fat becomes problematic if we accumulate too much of it. Fatty muscles do not respond well to the hormone insulin (胰岛素), which directs sugar from the blood into the muscles. As a result, excess fat can contribute to insulin resistance, high blood sugar levels and increased risks for Type 2 diabetes and other metabolic (新陈代谢的) conditions.
1. What do recent science and personal experience indicate?A.Any exercise improves our health. |
B.Different people react differently to similar exercise. |
C.Meal timing has an effect on the result of exercising. |
D.People sitting for a long time always enjoy the benefit of riding. |
A.Fuel. | B.Meal. | C.Component. | D.Muscle. |
A.Store of fat isn’t averagely spread in muscles. |
B.Fat directs sugar from the blood into muscles. |
C.Too much fat will finally lead to health problems. |
D.Hormone insulin will contribute to risky conditions. |
A.Exercising with empty stomach benefits people. |
B.Fat and sugar will provide people with enough fuel. |
C.The accumulation of muscle fat can’t be good enough. |
D.Many unnoticeable aspects act together to influence exercise. |
【推荐2】Short Naps Have Major Benefits for Your Mind
For a time, research was both for and against napping. Many studies showed mood and cognition benefits from midday rest,
Short naps do indeed have cognitive benefits, especially significant improvements in certain kinds of memory and information-processing speed.
Cognitive benefits do show up after naps that extend past 30 minutes, and those benefits last longer.
Longer naps are also associated with some health problems. Those who napped for more than 30 minutes at a time were 23 percent more likely to be obese than those who didn’t nap at all. They were also more likely to have a combination of high blood pressure, high cholesterol, and other health issues.
A.and that makes it easier to wake up. |
B.It doesn’t take much sleep to see these improvements. |
C.A nap also simply makes many people feel better. |
D.But it is probably a disease that causes the extra napping. |
E.yet others found links to poor health, especially in older adults. |
F.In addition, long naps reduce the body’s ability to lose fat on a diet. |
G.But longer naps let a person increase uneven feeling on waking. |
【推荐3】Many people, including doctors, parents, teachers, and others, are concerned about the health risks of cigarette smoking. According to the latest statistics, active smoking kills 400,000 smokers in the United States each year, and secondhand smoke kills 53,000 nonsmokers in the United States each year. Equally disturbing is the fact that 80% of smokers have their first cigarette before they are 18 years old.
Before trying to solve the health problems related to cigarette smoking, an important question to ask is why people start smoking to begin with. Some factors involved in beginning to smoke are environmental. For example, family history influences whether or not a child becomes a smoker.
When parents smoke, they model smoking behaviour, and children often copy what they see their parents do. Many people, especially young people, have their first cigarette because of peer pressure. They want to be accepted in their social group, and if smoking is part of the group's activities, young people will begin to smoke in order to be accepted into the group.
Personal factors also affect whether a person will begin to smoke. People with tendencies toward risk-taking behaviour are more likely to start smoking than people who tend not to take risks. Outgoing people are also more likely to become smokers than shy people are. People also take up smoking to release stress, or to help themselves lose weight. Finally, people, especially young people, begin to smoke because they believe smoking makes them appear mature, self-confident, and independent.
When we understand the reasons why people become smokers, we can help smokers become nonsmokers again. We can also help nonsmokers remain lifetime nonsmokers.
1. If one wants to quit smoking, what should he do first?A.To ask parents and teachers for help. |
B.To figure out why people start smoking. |
C.To find a comfortable environment. |
D.To strengthen the resolve to stop smoking. |
A.Parents’ influence. | B.Peer pressure. |
C.Personality. | D.Addiction. |
A.More people die from active smoking than passive smoking. |
B.Most of smokers start smoking before 18 years old. |
C.One can be easily accepted by a social group if he smokes. |
D.Outgoing people has a stronger tendency to become smokers than shy people. |
A.Health magazine. | B.Research report. |
C.Fiction story. | D.Newspaper. |