【推荐1】Sleep is very important. A person who does not sleep dies faster than a person who does not eat. We spend about a third of our lives in sleep.     1    

How much sleep do we need? We are all different.     2     Children of 6 to 12 years of age need an average (平均) of 10 to 12 hours of sleep. Teenagers (青少年) need 9 to 10 hours of sleep. An adult needs an average of 7 to 8 hours a day. There are some people who need only 3 hours of sleep;     3     After the age of 50, the average sleep time goes down to 6.5 hours a day. We need less sleep as we get older.

About 33% of Americans have a problem with sleep. Many of these people can’t sleep. The name for this problem is insomnia (失眠症). Some people say, “I didn’t sleep all night.” But that’s not really true.     4     In the morning, they only remember the time they didn’t sleep, so they think they didn’t sleep all night.

This is not a new problem. Many famous people in history had insomnia.

    5     Benjamin Franklin had four beds. He moved from one to the other to sleep. Mark Twain had a different way. He lay on his side across the end of the bed!

We all know that exercise is good for us, don’t we?     1     Just thinking about having to run or swim a long way can be enough to make some people want to lie down and give up! However, did you know that exercise is not all about doing sport?

    2     Moving our bodies causes our brains to give out some special chemicals that create a good feeling. Just ten minutes of working out can leave us feeling happier. Moreover, regular exercise helps us feel fresher and get to sleep more easily. Finally, if we connect our exercise with a healthy diet, we will look healthier and feel more confident about ourselves. Sounds like a good deal, doesn’t it?

    3     If exercise hasn’t been part of your life for a long time, there is no point training for a marathon (马拉松): you will soon give up and go back to your old ways! Walking and riding bikes around the local park for ten minutes every day are great ways to develop a fitness habit. Choose an activity that not only exercises your body, but that you also enjoy. Some people simply go jogging while listening to their favourite music. Others take up activities such as dancing or playing basketball with their friends. Make the experience more enjoyable as you work out.     4    

It doesn’t matter how much we exercise. Doing regular exercise isn’t just about appearance.

    5     Who wouldn’t want that?

【推荐2】Through volunteering,you can improve your.CV.(简历), develop new skills,and make new friends.

The results of a survey done in some leading companies in the UK:

73 percent of the companies would like a person with some voluntary experience over one year.

94 percent of the companies believe that volunteering adds to skills.

58 percent of the companies say that voluntary working experience can often be more valuable than working experience.

Here are some quotes (引述) from the survey:

”It made me confident and has made me realize the difference I can make.”

"Volunteering is the feeling that you are making a real difference to the lives of young people and the local community."

"l now have new ideas for choosing jobs and confidence in putting these new ideas into practice."

"Volunteering brings me much joy and peace. It makes me feel that I can do something different."

"It allows me to meet new people and do something fun and meaningful."

"It lets me be more aware of the problems of other people and makes me appreciate the simple things in life."

"It is the pleasure, satisfaction and the feeling that I can help somebody."

"It makes me a happier person."

Watching TV is an interesting and fun activity.

The first public TV broadcast was made in the USA in 1925. Back then, the pictures on a TV were black and white only. TV has changed a lot since then.

On TV, you can watch many different programs about many things. Some examples of TV programs are news, sitcoms, cartoons, dramas, reality shows, sports, documentaries and soap operas.

There are many channels（频道）on TV. They show different TV programs. TV guides tell people what programs are showing on different channels at different time.

Many programs on TV are TV series. Each of them has many episodes（集）. These episodes usually last for either 30 minutes or a full hour. There are movie channels on TV. So you can watch movies at home instead of going to the cinema on the weekend.

You can learn a lot from watching TV, but you’d better not watch too much, or it’ll hurt your eyes.