Everyone has unique needs and preferences, and individual sleep requirements are no different. However, the amount of sleep you need per night is mainly determined by your age.
Official recommendations for the length of a person’s sleep are broken down by age group:
Older adults (65+): 7–8 hours
Adults (18–64 years): 7–9 hours
Teenagers (14–17 years): 8–10 hours
School children (6–13 years): 9–11 hours
Preschoolers (3–5 years): 10–13 hours (including naps)
Toddlers (1–2 years): 11–14 hours (including naps)
Infants (4–12 months): 12–15 hours (including naps)
Newborns (0–3 months): 14–17 hours
However, some people might need more or less sleep than is generally recommended, depending on the following factors.
Genetic makeup
Your genetics are an important factor in how many hours of sleep you need per night.
For example, those with one specific genetic mutation (基因突变) need only around 6 hours, whereas people without it require about 8 hours, on average.
Sleep quality
The quality of your sleep can also affect how much you need.
If your sleep quality is poor, you may find that you still feel tired after getting what should be considered enough.
Therefore, it’s not only important to focus on sleeping long enough but also on sleeping well enough. If you often feel like you aren’t sleeping well or are extremely tired and don’t know why, it’s a good idea to check in with your healthcare provider.
1. What is the main reason for the amount of sleep we need per night?| A．Sleep quality. | B．Genetics. | C．Our age. | D．Our eating habits. |
| A．All the school children need to sleep for 9 to 11 hours. |
| B．If you feel tired, please consult your healthcare provider. |
| C．Those with genetic mutation only need to sleep around 6 hours. |
| D．Due to poor sleep quality, you feel tired though you’ve slept enough. |
| A．A travel brochure. | B．A health magazine. |
| C．A fashion website. | D．A sports newspaper. |
相似题推荐
【推荐1】Counseling(咨询)Services
Counseling Services is a place on campus where you can find someone to talk when you're feeling hopeless, lonely, depressed, confused, upset over a relationship, or just anxious. If you or anyone you know has been disturbed by recent events, please come to Counseling Services, which can provide a safe and comfortable environment for all students.
Service Time
Counseling Services will be closed from Monday. December 21st 2020 through the beginning of Spring Term 2021. But we will continue to provide Tele-health services by phone and email Monday through Friday from 8:00 am to 4:30 pm. We will be fully closed on the following dates: December 24th. 25th. 30th. 31st. January 1st. 2021.
Appointment
To make an appointment, call (715) S36-552I during our business hours: Monday-Friday 8:00 am-12:00 am, 1:00 pm to 4:30 pm. We are open 8:00 am to 6:00 pm on Wednesdays.
What You Can Get
In addition to services on phones or on line, you can now check out our Attacking. Anxiety and Depression Workshop Videos, or see what our office is up to on Instagram and Facebook. We have also been collecting COVID-19 specific online resources.
If you want to know more, please click here.
1. Who may need Counseling Services?| A．Anyone living alone | B．Pupils wanting to live comfortably |
| C．Students suffering from anxiety | D．Students feeling hopeful |
| A．Wednesday | B．Friday | C．Monday | D．Tuesday |
| A．Counseling Services will be closed on Monday. |
| B．COVID-19 specific online resources are provided. |
| C．Counseling Services is a place outside school. |
| D．Counseling services are available on December 25th. |
| A．A textbook. | B．A guidebook. |
| C．A magazine. | D．A website |
【推荐2】The sales pitches tempt: Blue-light-blocking glasses are supposed to protect eyes from the effects of short-wavelength light emitting from our smartphones, computer screens and LED lights. Given how much time we spend on our devices, this sounds like a smart investment, right? After all, eye strain is a real issue and can lead to poor sleep and even eye diseases. The glasses can cost $15 all the way up to several hundred dollars. But do they work?
Elizabeth Esparaz, an ophthalmologist (眼科专家) based in Cleveland, Ohio, says the science that manufacturers share as they promote these glasses can be confusing. For starters, blue light is not just about tech devices, and it’s not always bad. “The sun emits a much higher intensity of blue light than human-made devices, of course, and it’s actually beneficial,” says Dr. Esparaz. It helps our mood, alertness and sleep-wake cycle.
The problem is blue light at night: It contains the release of melatonin. “Melatonin helps regulate our circadian rhythms (生理节奏) and makes us sleepy,” says Dr. Esparaz.
So, in theory, wearing blue-light-blocking glasses should help people who watch movies in bed or read from a tablet at night avoid sleeplessness. A 2021 review study from the University of Oklahoma that looked at 24 previous studies found that people affected by sleep disorders, jet lag and shift work fell asleep faster after using these glasses.
As for eye strain, a 2021 Australian study showed that those wearing the glasses did not experience less eye strain than those using clear glasses. And a 2018 review study, also by Australian researchers, found insufficient evidence that they prevent certain eye diseases.
“These glasses aren’t going to be harmful,” says Dr. Esparaz, But, she adds, a lack of standardization in the industry means there’s no way to know if one pair is better than another. A more reliable solution: Turn on the blue-light-filtering function on your devices and limit screen time before bed. To help with eye strain, Dr. Esparaz suggests taking breaks and using lubricating eye drops.
1. What is Dr. Esparaz’s attitude toward business publicity?| A．Unclear. | B．Dismissive. | C．Approving. | D．Doubtful. |
| A．It can be beneficial. | B．It may facilitate sleep. |
| C．It actually causes health issues. | D．It merely comes from digital devices. |
| A．helps prevent eye disease | B．are not harmful to eyesight |
| C．contributes to no less eye strain | D．benefits those with sleep disorders |
| A．Blue-light-blocking Glasses: Your Best Choice |
| B．Blue-light-blocking Glasses: Good or Bad |
| C．Blue-light-blocking Glasses: A Good Business |
| D．Blue-light-blocking Glasses: Smart and Cool |
【推荐3】People are always trying to live a healthy life. You might have read so much on this topic. The following ideas may sound strange, but they can really help you.
Exercise when you are tired.
After a long and tiring day of study, exercising might not sound like a good idea, but it should. In fact, physical activities can provide you with the missing energy. Research shows that exercising for just 30 minutes can make you feel good!
Write by hand to help the brain be active.
Although writing something using a computer is faster, it is much better to remember the whole thing by writing it down by hand. When you read a handwritten text, naturally it’s easier for your brains to remember the information.
Spare more time for yourself.
By sparing the time for yourself and just being alone for a while, you can have a chance to think and get to know yourself better. And you won’t behave impulsively(冲动地).
Drink hot drinks on a hot day.
What cools more on a hot summer morning, cold water or hot water? The study shows that the hot water does make people feel cooler. When you are drinking something hot, the body will feel the change in temperature and increase the perspiration(流汗), which helps you cool down!
1. It’s the best way to ________ if we want to remember a long passage.| A．read it again and again | B．read it aloud |
| C．write it using a computer | D．write it down by hand |
| A．the good points of being alone | B．the importance of thinking |
| C．the good points of behaving well | D．the importance of keeping healthy |
| A．Because it brings heat to our bodies. | B．Because it is bad for our bodies. |
| C．Because it makes our bodies strong. | D．Because it takes heat away from our bodies. |
| A．handwriting makes us smart |
| B．sometimes unusual ideas about health are helpful |
| C．being alone helps us know our friends better |
| D．hot drinks can make us uncomfortable |
【推荐1】The University of Arkansas offers an exciting campus life that is culturally, intellectually and socially enriching. Every semester offers opportunities to attend musical performances, theater productions, art exhibits, poetry reading and hundreds of other events.
Registered Student OrganizationsOn our campus, you will find 380 Registered Student Organizations (RSOs), from special interests to professional groups: It is easy and rewarding to get involved. Students are able to create, budget, plan and govern their own organizations and events. Current RSOs can be academic, professional or grounded in special interests. And if you don’t find one you like, you can even start your own.
Arts and CultureFrom art galleries and symphonies to film series and rock concerts, the University of Arkansas has a multitude of events and facilities to enrich your educational experience. The Multicultural Center exists to enhance the University of Arkansas academic experience by preparing students for life in a diverse society.
Center for Community EngagementThe Center for Community Engagement (CCE) offers service programs for students, student groups and staff. Programs include food programs, mentorship and several volunteer opportunities through the Volunteer Action Center. CCF. serves as a catalyst (催化剂) between the campus and the community through the core values of being Relationship Focused, Student Driven and Service Minded. It also supports a network of student leaders, local agencies and University of Arkansas departments to create sustainable solutions through leadership experience, collaboration and service.
1. What can you do if you get involved in RSOs?| A．Get a financial reward. |
| B．Run organizations on your own. |
| C．Carry out events as required. |
| D．Conduct studies with professors. |
| A．It serves students and their parents. |
| B．It enriches students’ volunteer experiences. |
| C．It connects the campus and the community. |
| D．It creates solutions with support from the Internet. |
| A．Academics. | B．Student Life. |
| C．Cost & Aid. | D．School Visits & Fairs. |
【推荐2】Winter Wonders in Qinling Mountain Range
Central China’s Qinling Mountain Range divides the country north to south. In winter, the mountains are covered with white snow and ice. The mountains are about an hour-and-a-half drive from Shanxi’s provincial capital, Xian, which was home to several Chinese dvnasties. Here are three winter destinations south of the range in Shaanxi.
Going wild in Yangxian County
Crested ibises (朱鹮) fly in the sky on the mountain’s southwest. There are only 5, 000 worldwide. Half live in Hangzhong’s Yangian after decades of protetion. Spring is the busiest vsiting season. Birdwatchers from Japan and South Korea fly thousands of miles to Yangxian to see the creatures.
Tickets: 40 yuan ( $6)
Tickets hotline: (86) 916-821-2853
Drinking soup in Shiquan County
Shiquan is just one of the counties south of the Qinling Mountains dating back over 2, 000 years. Shiquan has preserved the custom of serving dinners individually as guests arrive. Residents offer them paotang soup, which is a local dish. Shiquan paotang was oficially listed as a provincial-level intangible cultural heritage form in 2018.
Cost: 60 yuan ( $9) per meal per person
Snow on show at Jinsi Canyon
Jinsi Canyon on the Qinling range’s southeastern side is covered with white snow in winter. The whole canyon is like a natural ice-sculpture exhibition hall. Travelers who cross the Jinsi Canyon can call at friendly farmhouses and enjoy hot pot. Those who make the journey will discover the winter beauty of Qinling Mountains.
Tickets: 90 yuan( $14)
Tickets hotline: ( 86) 914 -656 6888
1. How much will a boy and his parents pay if they want to watch crested ibises?| A．$18. | B．$27. | C．80 yuan. | D．270 yuan. |
| A．Viewing flying creatures. |
| B．Ice-sculpture exhibition halls. |
| C．The ceremonious welcoming custom. |
| D．Provincial-level intangible cultural heritage local dish. |
| A．Climbing its southeastern side. |
| B．Individually tasting typical local soup. |
| C．Visiting farmhouses and enjoying hot pot. |
| D．Playing in the breathtaking snowy scenery. |
【推荐3】SEED Madagascar Volunteer
Whether your passion is sustainable community development or vital- conservation work, we can offer you an unforgettable experience. No particular skills are required to volunteer in a short term with us and training is given locally, but if you do have particular experience in areas relevant to your program, all the better!
Who it’s for
High schoolers, university and college students, corporate team building groups are all welcome.
At a glance
·Program length: 2—4 weeks
·Start dates: flexible, please discuss with our team
·Group size: 10—30 participants
·Activities: construction/conservation/English teaching—combined as required
·Location: Anosy region, Southeast Madagascar
What’s included
·Transport costs for the duration of the program from Day 1 collection at Fort Dauphin airport to drop-off at the program’s end
·Use of our beautiful campsites and facilities
·All meals while on program (Optional meals out at Fort Dauphin restaurants are extra.)
·Full training for building and construction tasks and conservation field research techniques
·Malagasy language lessons
Additional costs
| International flights(leave/return to the UK) | £680—£1,000 |
| Internal flights (from Antananarivo to Fort Dauphin) | £280—£400 |
| Comprehensive travel insurance | £60—£150 |
| Tourist visa | £20 |
| Medical preparations | £30—£80 |
| Personal equipment | £0—£100 |
Get started
Contact us today via our online form: Online enquiry form
1. What should you bear in mind if you want to apply for SEED Madagascar Volunteer?| A．It lasts for four weeks. | B．It doesn’t have fixed start dates. |
| C．It requires relevant experience. | D．It is intended for high school students. |
| A．Comprehensive travel insurance. |
| B．Conservation field research techniques. |
| C．Short term training for different languages. |
| D．Transport from Antananarivo to Fort Dauphin. |
| A．£560. | B．£680. | C．£1,360. | D．£2,000. |
