While you might not realize it, the environment where you sleep can make a great difference in the actual quality of sleep that you get every night. With a few simple lifestyle changes, you can create a healthy sleep environment that helps improve your sleep quality.
Go to bed and get up at the same time every day, even on weekends, holidays and days off. Studies show that people who do so are more rested than those who sleep irregularly (不规律地).
Go to sleep only when you start to feel sleepy. If you don’t fall asleep within about 15 minutes, get up and do something relaxing. Go back to bed when you are tired.
Pay attention to what you eat and drink. Don’t go to bed either hungry or stuffed. Your discomfort might keep you up. Avoid caffeine (咖啡因) 6 hours before you sleep. Having a cup of coffee within a few hours of bed time can keep you awake for hours when you are trying to sleep. Coffee isn’t the only product containing caffeine. Avoid chocolate and tea, too. Also limit how much you drink before bed to prevent trips to the toilet at night.
Many people turn on the TV before they go to bed. TV influences your natural sleep habits by making you stay up longer than you usually would, especially if you are watching something exciting. Instead of turning on the TV, read a book. Light reading before bed can help you fall into a deep sleep quickly.
If you suffer from serious sleep problems, go to your doctor. Your doctor will help treat the problems or may advise you to see a sleep specialist.
1. What should you do to make sure you have a good sleep at weekends according to the text?A.Get up a bit later than usual. | B.Go to bed at a regular time. |
C.Watch some relaxing TV programs. | D.Avoid drinking coffee or tea in the day. |
A.To drink some water. | B.To do some light reading. |
C.To listen to light music. | D.To get up and relax. |
A.Having slept too much. | B.Having eaten too much. |
C.Feeling too sad. | D.Feeling too tired. |
A.What to do before going to bed. | B.The importance of sleeping well. |
C.How to improve your sleep quality. | D.The effect of sleeping well. |
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【推荐1】On a scale of 0 to 10, I’d say my happiness ranks at about 6. I’m glad to know I’m a 6, because, as a famous management saying puts it, “You can't manage what you don’t measure.” If you want to improve an aspect of your life, you need to be able to assess progress toward your goal-and that means measuring it.
The goal of this column is to help you manage and improve your happiness. A number of people have asked me whether quantitative happiness measures are really accurate and reliable-and it’s a reasonable question. So let’s take a look behind the curtain. But not just for intellectual curiosity; as you will see, understanding the measurement of happiness can itself make you better at improving your own well-being-and avoid some critical errors.
The best method scientists have to understand with confidence how something affects something else is a randomized, controlled trial. Think of the tests currently under way to find a vaccine for COvID-19. They take a long time because the drug companies with trial vaccines are conducting experiments that randomly assign people to a treatment group they get the vaccine and a control group (they get a placebo), and then waiting to seif the drug is effective and safe by comparing the two groups after enough time has passed.
In the research on happiness, this usually isn’t possible. Want to know if people are truly happiest in Denmark, as some studies suggest, and test it with a randomized experiment? You would need to randomly take two groups out of their homes, move one group to Copenhagen, and the other to, say, Dayton, Ohio- but make sure they think it might be Copenhagen and never get the truth. Follow up a few years later to see who is happiest. Obviously, that’s ridiculous. So with randomized controlled trials largely not available to them, happiness researchers instead rely on self-reported happiness surveys, where large groups of people anonymously report their levels of life satisfaction. Then, the researchers use fairly complex statistical techniques to mimic(模拟)a controlled experiment in order to show how different aspects of people’s lives affect-or at least are associated with-their happiness.
1. What does the underlined word “it” in Paragraph 1 probably refer to?A.An aspect of life. | B.One's goal. | C.Happiness. | D.Progress. |
A.To introduce a latest medical breakthrough. |
B.To show the difficulty in finding the vaccine. |
C.To illustrate the process of randomized experiments. |
D.To prove the impossibility of randomized researches on happiness. |
A.The experiment takes a long time. |
B.It is difficult to analyze the data collected. |
C.It is impossible to carry out the process strictly. |
D.The subjects are unwilling to share their feelings. |
A.A magazine. | B.A diary. | C.A science report. | D.A textbook. |
【推荐2】Although the finished work may be read in a few seconds, a short poem can be even more difficult to write than a longer one. You have fewer words to get your point across and to arouse the same emotion and meaning in the reader. For your first short poems, here are some instructions.
Start with a simple statement. This will be the basic subject of your poem.
Break lines to strengthen the rhythm and meaning. The line break is what makes a piece of writing poetry, rather than prose.
Go longer in your first draft. It’s far easier to cut than it is to add. When you sit down to write your first draft, don’t worry about the form or length you’ve chosen.
Experiment with traditional forms. If you’ve never written a short poem before, the haiku (俳句) can be an easy place to start.
A.Line breaks give every poem a rhythm |
B.It’s also a popular and recognizable form |
C.Other traditional forms are well worth a try |
D.Give your poem a good rhythm and meaning |
E.Write as many words as you think you need |
F.Expand the description of your subject |
G.Your original statement doesn't necessarily need to be “poetic” |
【推荐3】Like humans, being overweight can have consequences for our pet's health, both short term and long term. Studies have shown that overweight dogs do not live as long.
Using special calorie-controlled foods from the vet is usually the most effective way of losing weight and well worth considering.
With calorie-controlled food from the vet, you will be advised how much to feed daily. Many dry diets come with calibrated scoops (带刻度的勺子) but it is easy to overfill these. You can reduce hunger by feeding two or three times a day, so long as you don't go above the daily recommended amount.
Make a record of everything—including table scraps (剩饭) and treats—that your dog eats for a few days. This is often valuable in highlighting "extra". A dog that does not seem to eat much dog food probably still has an appetite for sausages!
Moderate exerciseIncreasing exercise alone is not enough, although it is helpful. Start gradually, and be careful with how much you exercise elderly pets.
A.No snacks |
B.A food diary |
C.Little and often is the safest way to start |
D.It lasts longer than food and helps to strengthen your relationship more |
E.If you must feed treats, remember to take these out of the daily total amount |
F.And they are also more likely to suffer from illnesses that spoil their quality of life |
G.These diets are designed to make your pet feel full and ensure the nutrients they need |
【推荐1】How to keep your heart young
Clearly, it is important to take control of your heart health no matter your age. Regular exercise and a proper diet can help make your heart healthy and strong.
Stress plays a role in 77 percent of all health concerns, including digestive trouble, an inability to lose weight, and heart disease.
There are dozens of possible sources, including hair spray, candles, or smoke from a woodstove or fireplace.
A sound sleep is good for your heart, but as you age, your brain and neurons begin to change and your “sleep architecture” suffers. Shorter sleep duration and poorer quality of sleep seem to be associated with increased heart diseases. A few classic tips for a better night’s sleep: Avoid afternoon naps and caffeine within six hours of your bedtime.
Be active and be kind.A.Give priority to sleep. |
B.Stress relief can come in many forms. |
C.However, we have more ways to keep slim. |
D.Any of these might be harmless in small amounts. |
E.People who always sit tend to develop some heart problems. |
F.But these tips from heart specialists offer surprisingly helpful additions to you. |
G.Try to embrace nature to enjoy and play instead of staying at home doing nothing. |
【推荐2】Older adults with a better sense of smell may live longer than those who have a poor sense of smell, a new study suggests. The study was a project of researchers in the United States that was continuing for over 13 years. They asked nearly 2300 men and women to recognize 12 common smells. All the subjects were from 71 to 82 years of age. The researchers gave the adults marks, from 0 to 12, based on how many smells they recognize correctly.
During the years of follow-up research, over 1200 of the adults died. When the study was started, none of the adults were weak. They could walk about half a kilometre, climb 10 steps and independently complete daily activities. In the latest findings, the researchers noted those with a weak nose were 30% more likely to die than people with a good sense of smell. The findings were reported last month in the scientific publication Annals of Internal Medicine.
Honglei Chen, a doctor with Michigan State University in East Lansing, Michigan, was the lead author of the report on the study. He said the connection between a poor sense of smell and an increased risk of dying was limited to adults who first reported good or excellent health. This suggests that a poor sense of smell is an early and sensitive sign of worsening health before it is recognizable in medical tests. With a poor sense of smell, people are more likely to die of brain and heart diseases, but not of cancer or breathing problems.
The results also suggest that a poor sense of smell may be an early warning of poor health in older age that goes beyond dementia (痴呆) or other neurodegenerative (神经变性的) diseases. These often signal the beginning of the weakening of the mind or body.
1. What do we know about the study in the passage?A.All the adults were in their eighties. |
B.The adults were young and energetic. |
C.The study lasted for more than 13 years. |
D.The study involved international researchers. |
A.Over 1200 of the adults passed away. |
B.One third of the adults had a poor sense of smell. |
C.Many of the adults were found with health problems. |
D.All the adults could perform daily activities independently. |
A.People with a poor sense of smell have heart disease. |
B.Most older people may have breathing-related disease. |
C.People with a poor sense of smell won’t suffer from cancer. |
D.Older people should be careful with their health if they smell poorly. |
A.主题 | B.科目 |
C.实验对象 | D.绘画或拍摄题材 |
【推荐3】Good health is the most valuable thing a person can have, but one cannot take good health for granted.
Proper nutrition is important for good health.
Finally, get plenty of exercise. Exercise firms the body, strengthens the muscles, and prevents you from gaining weight.
If everybody eats the right foods, gets plenty of sleep and exercises regularly, the world will be a happier and healthier place.
A.It also improves your heart and lungs. |
B.Keeping on reading does make a difference. |
C.Getting the proper amount of sleep is also important. |
D.Develop a regular running habit and keep a balanced diet. |
E.Your body cannot work well unless it receives the proper kind of “fuel”. |
F.If you do, your body will feel strong and refreshed, and your mind will be sharp. |
G.It is important to remember that the body needs proper care in order to be healthy. |
【推荐1】The 2020 Nobel Prize in literature has been awarded to former U.S. Poet Laureate (桂冠诗人) Louise Gluck. The prize committee mentioned “her unmistakable poetic voice that with plain beauty makes individual existence universal”. Being the first American woman to win the award since Toni Morrison in 1993, Gluck, 77, joins a list of literary giants and previous Nobelists who include, in this century, Canadian short-story master Alice Munro, Chinese magical-realist Mo Yan, etc.
Gluck’s works include 12 collections of poetry and a couple of volumes of essays on literary writing. “All are characterized by trying hard to achieve clarity. Childhood and family life, the close relationship with parents and brothers or sisters is a theme that has remained central to her,” Anders Olsson, the chairman of the Nobel Committee for Literature, said. “She seeks the universal, and in this she takes inspiration from myths (神话) and classical themes,” Olsson added, citing her 2006 collection Averno, which the committee described as “masterly” for its “visionary interpretation of the myth of Persephone’s fall into hell in the captivity of Hades, the god of death”.
As a professor at Yale and a resident of Cambridge, Gluck also served as U.S. Poet Laureate from 2003 to 2004 and is no stranger to awards. She won the Pulitzer Prize in 1993 for her collection of poems titled The Wild Iris, in which “she describes the extraordinary return of life after winter in the poem Snowdrops,” the Nobel literature committee said Thursday. She also won the 2014 National Book Award for poetry for Faithful and Virtuous Night. In 2016, President Obama awarded the National Humanities Medal to Gluck in a White House ceremony.
The publicity-shy Gluck did not immediately make any comment about the latest honor for her body of work, which lasts more than half a century. In a recent interview, she acknowledged that prizes can make “existence in the world easier” but did not amount to the immortality (不朽) of a true artist.
1. What do we know about Gluck in Paragraph 1?A.She shared her works with other literary figures. |
B.She won the Nobel Prize for her special literary style. |
C.She has been awarded Poet Laureate many times. |
D.She is less well-known than Chinese novelist Mo Yan. |
A.daily life. | B.quiet countryside. |
C.classical myths. | D.successful careers. |
A.To show Gluck’s contributions to literature. |
B.To prove Gluck’s strong interest in writing. |
C.To present Gluck’s outstanding achievements. |
D.To stress Gluck’s influence on other poets. |
A.She is extremely proud of it. | B.She takes it very seriously. |
C.She deserves a higher reward. | D.She doesn’t value it greatly. |
【推荐2】When you were at school, the last thing you probably wanted to do was to spend your weekends going to work. There was homework to do, sport to play and fun to have. But our parents probably persuaded us to find a job to earn some money and get some life experience. When I was a teenager I had a paper round: delivering newspapers to people’s homes.
Today in the UK you are allowed to work from the age of 13, and many children do take up part-time jobs. It’s one of those things that are seen almost as a rite of passage (成人仪式) .It’s a taste of independence and sometimes a useful thing to put on your CV (简历). Teenagers agree that it teaches valuable lessons about working with adults and also about managing their own money.
Some research has shown that not taking up a Saturday or holiday job could be deleterious to a person later on. A 2015 study by the UK Commission on Employment and Skills found that not participating in part-time work at school age had been blamed by employers’ organizations for young adults being ill-prepared for full-time employment, but despite this, recent statistics have shown that the number of schoolchildren in the UK with a part-time job has fallen by a fifth in the past five years.
So does this mean that British teenagers are now afraid of hard work? Probably not. Some experts feel that young people feel going out to work will affect their performance at school and they are under some pressure now to study hard and get good exam result and a good job in the long term. However, Geoff Barton, general secretary of the Association of School and College Leaders, told BBC News that “Properly regulated part-time work is a good way of helping young people learn skills that they will need in their working lives.” In reality, it’s all about getting the right balance between doing part-time work and having enough time to study and rest.
Many young people actually want to work because it gives them a sense of freedom. One 13-year-old girl called Rachel, who has a Saturday job in a shop, told the BBC that “I enjoy my job because I’m earning money and it helps me socialize with people I work with.” That seems like something worth getting up for a Saturday morning. Did you do a part-time job when you were at school?
1. What can we conclude from Para 2?A.Students taking up part-time jobs are more independent. |
B.Taking up part-time jobs can help students save money. |
C.Taking up part-time jobs is good for students in many ways. |
D.Children over 13 in the UK must take up part-time jobs. |
A.important | B.harmful |
C.threatening | D.beneficial |
A.Students with good grades and no study pressure can do part-time jobs. |
B.Students should put all their energies into their studies. |
C.The more part-time jobs they do, the more beneficial it is for students. |
D.It is good for students to do part-time jobs as long as they are proper. |
A.Should schoolchildren have part-time jobs? |
B.What kind of part-time job should schoolchildren do? |
C.What benefits can part-time jobs bring to schoolchildren? |
D.Why do British schoolchildren show less interest in part-time jobs? |
【推荐3】It has become a certain belief among the public — drink at least eight glasses of water a day to improve health and wellbeing. Bottled water companies often repeat it to increase their sales but it is actually a silly idea. There is no evidence to prove the advantages of drinking eight glasses of water a day, scientists say.
The misunderstanding is caused from the suggestion that adults should drink 2.5 liters of water daily, which was stressed by the British Medical Journal in December. The important part of the suggestion that most of this quantity of water is contained in prepared foods, however, is usually ignored.
US researchers who reviewed the evidence concluded that most people do not need to worry about the amount of water they drink every day. Besides drinking water, they will be getting plenty of liquid (液体) in other ways. Caffeinated drinks such as tea, coffee and cola and alcohol (酒) can help reach the daily total if they don’t drink too much, though these drinks help the production of urine (尿). Less well known are the dangers of drinking too much water, causing water poisoning, low salt levels and even death.
The review of research by Dan Negoianu, from the University of Pennsylvania, found that not a single study included the suggestion of drinking eight glasses of water a day. Although one small study suggested that drinking water could result in fewer headaches, the results were not very important. However, the benefits of drinking some water to prevent a pain in head after drinking too much alcohol are, separately, proved to be true.
No studies showed any advantages to the color of the skin because of the increased water taken into bodies. Dehydration (脱水) can make skin less pleasant, but there was no clear evidence to support the idea that water helps people keep a youthful appearance. The researchers also found no evidence that drinking lots of water does some good to the body’s organs (器官).
1. From the passage, we know that the suggestion about drinking eight glasses of water a day ________.A.causes some serious diseases |
B.has enough scientific evidence to support it |
C.is misunderstood by people in fact |
D.was published by the British Medical Journal |
A.the production of urine can cause water to lose |
B.health can be improved by drinking plenty of water |
C.better skin can result from intake of much water |
D.caffeinated drinks can provide the water people need |
A.Reducing the bad influence of drinking alcohol. |
B.Helping to keep youthful looks. |
C.Making the body’s organs stronger. |
D.Causing bad headaches. |
A.persuade people to drink different kinds of water |
B.tell people drinking much water is not as healthy as is considered |
C.warn people of the danger of drinking much water |
D.help people realize the importance of drinking enough water every day |