We all know that a hot, milky drink and a warm bath are supposed to relax you before bed, but many of us still can’t slip into sleep. Here are some tips to help you go to sleep.
●Breathe in through your left nostril(鼻孔)
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Relaxing all your muscles can prepare your body for sleep. Anxiety expert Charles Linden says: “Lying on your back, take a deep, slow breath in through your nose and, at the same time, squeeze your toes tightly as if you are trying to curl them under your foot, then loosen them slowly. Breathe again, contract your leg muscles, then your thigh, belly, chest, arms, and so on until you heat all the way up your body.
●Try to stay awake
Challenge yourself to stay awake--- your mind will fight against it! “It’s called the sleep paradox(悖论).” says psychotherapist Julie Hirst. She explains: “Keep your eyes wide open, repeat to yourself ‘I will not sleep’.
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Use at least three senses imagining yourself in a situation where you feel content—a paradise(乐园), sailing on calm waters, walking in flower fields.
| A．Just imagine |
| B．Enjoy a paradise |
| C．Squeeze and relax |
| D．The brain doesn’t process negatives well |
| E．You must repeat what you have done |
| F．This yoga method is thought to reduce blood pressure and calm you |
| G．When you have gone from head to toe, you should feel ready for sleep |
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【推荐1】It is known to us that smoking is bad for people. But if one or both of your parents smoke, you might be worried about their health.
Encourage your parents to quit rather than order them.
Find some videos on the Internet so that your parents can really feel the bad effects of smoking. Besides, there are some free programs to help people stop smoking.
Become their greatest supporter. Ask if there’s anything you can do to help them when they feel the urge to smoke. Maybe you can go for a walk, do a puzzle, or listen to music together.
| A．Avoid parents’ anger. |
| B．Be patient and friendly with your parents. |
| C．These are beneficial for them to quit smoking. |
| D．You need to praise any progress they make. |
| E．But sometimes it’s not so easy for them to stop smoking. |
| F．You can talk to them about the disadvantages of smoking. |
| G．You can tell them what benefit they can get from quitting smoking. |
【推荐2】How to Keep Our Resolutions Going
All life- improvement plans begin with good intentions, but if they were easy to achieve, we wouldn’t need resolutions. So what should we do?
Break it up.
Reward yourself along the way. One big reward at the end of a challenge may not be as motivating as smaller, more frequent rewards along the way. For each step in your plan that you achieve, ensure you reward yourself.
Progress but not perfection. In your plan, you should prepare for a few mistakes.
Keep going until it becomes second nature. The best kept resolutions are changes we make everyday to become a habit. It is commonly thought that it only takes 21 days to form a new habit, but for some people it may take up to 254 days. The positive side is, by the end of the year it will no longer be a resolution to struggle with.
| A．Be responsible. |
| B．Make a practical plan. |
| C．It has become a habit you won’t even notice. |
| D．Besides, you should decide what to do with them. |
| E．So joining a group greatly promotes people’s activity. |
| F．As the saying goes, mountains are climbed one step at a time. |
| G．More or less, it may be the motivation to achieve the next step. |
【推荐3】Being responsible is universally agreed to be one of the keys to success.
Start early. If you haven’t taught your kids responsibility, you can’t suddenly scold them for acting irresponsibly. Begin teaching responsibility when your kid is very young.
Guide your children. It is important for a parent to understand kids’ skill level and give them tasks suitable for the skill level.
Talk about responsibility.
| A．Be a role model. |
| B．Avoid constant rewards. |
| C．Unluckily, responsibility can’t be learned in a short time. |
| D．Your praise will go a long way in making your kids responsible. |
| E．The earlier you start off, the sooner you can teach your kids to be responsible. |
| F．Child experts often ask parents to use the word“responsibility”in front of kids. |
| G．For example,you can give your 5-year-old kid the responsibility of watering the plants. |
