4 . We know it can be hard to put your phone to bed before you sleep. However, if you’re trying to improve your sleep, you really should ditch your phone at least an hour before bedtime. Luckily, our experts can help.

Scientific evidence suggests that the blue light emitted from your phone, tablet, computer, and TV suppresses (抑制) your body’s production of melatonin, a hormone (荷尔蒙) that plays an important role in your sleep cycle. Melatonin release in the evening helps you relax before bedtime. A 2013 study that analyzed technology use and sleep patterns with data from a National Sleep Foundation poll found that using devices like phones was tied to more sleep disruption than electronics that aren’t interactive.

Many of us use the excuse that our mobile devices serve as our wake-up calls, or keep them nearby to use meditation apps. If you want to use your phone as an alarm, consider setting it a couple of hours before you turn in for the night, and then setting the phone itself to bedtime mode for the rest of the evening.

Here’s another groundbreaking idea: You could get a real alarm clock. After reviewing them at Reviewed, we recommend the Sharp Dream Caster. Not only is it easy to set a wake-up time, the clock includes white noises and rain noises to help you sleep, plus a number of volume settings to pick what works best for you.

But an alarm clock won’t help you avoid doom-scrolling through social media. Take things a step further by avoiding using electronic devices. You can try reading a book (one made of paper), taking a bath or drinking a cup of chamomile tea.

Finally, if you want to keep up your meditation practice screen-free, consider the Morphée. It looks like a little music box and comes with a variety of breathing exercises and soundscapes to help you get to sleep.

1. What does the underlined word “ditch” in paragraph 1 probably mean?

A．Set aside.

B．Pick up.

C．Show off.

D．Turn to.

2. What may be caused by the suppression of melatonin?

A．Relaxing yourself before bedtime.

B．Sleeping less than you normally would.

C．Adapting to your sleep cycle more easily.

D．Reducing the pressure from screen use.

3. Why is the Sharp Dream Caster recommended?

A．It is sold at a lower price.	B．It can predict a heavy rain.
C．It is controlled by cellphone.	D．It helps put your eyes together.

4. What is suggested for better sleep according to paragraph 5?

A．Making the best of the eco-friendly products.

B．Making a change according to circumstances.

C．Establishing a bedtime routine without electronics.

D．Keeping a consistent bedtime and wake-up time.

8 . 阅读下面短文，在空白处填入1个适当的单词或括号内单词的确形式。

Chinese singer-songwriter Liu Shuang was on a journey to Beijing when he received a message,     1     (say) that his song Mohe Ballroom had gone viral (走红). However, he didn’t take it     2     (serious) until he learned that footage of the song had been viewed more than 10 million times.

The song     3     (inspire) by Liu’s trip in 2019 to Mohe. Heilongjiang province, where he met     4     elderly man dancing alone in a ballroom. “I was curious and danced with him. We talked for a while during a break, when I learned about his story.” said Liu, who later wrote an article     5     (title) Goodbye Evening Star, and posted it online.

The elderly man lost his wife and he has not remarried, so he often visited the old ballroom and danced alone     6     (remember) the times he and his wife spent there.

Millions of people have been touched by the song and the story behind it.     7     (video) featuring elderly men dancing alone have appeared on social media platforms. The song’s huge     8     (popular) has also made Mohe an in-demand tourism destination. Visitors flood to the city to see the ballroom, in the hope     9     meeting the elderly man. Moreover, local residents have become curious about the ballroom,     10     they had never noticed before.

9 . There have been a few times in my life when I felt very lonely. I particularly remember my loneliness when I moved to New York City. I had a couple of friends in the city, still, it was a time in my life when I needed to put forth some effort to form more meaningful relationships. But the more I went out to parties, the more disconnected and lonely I felt. Feeling lonely in a room full of people, or in my case, a whole city packed with people everywhere, was the loneliest I have ever felt.

So, rather than trying a new way to make friends, I was more likely to ignore phone calls from friends, and I looked at social invitations and opportunities to meet new people as drudgery. Looking back on this period of loneliness, I wonder at the way I isolated myself instead of reaching out to those who were willing to keep me company and offer friendship.

What I have learned from my own experience and the experience of many of my friends is that more often than not, those who feel lonely choose isolation. Indeed many of my own friends describe avoiding social life as a way of dealing with feelings of loneliness.

This behavior is somewhat common, and new research takes a big step towards explaining this behavior. According to leading experts on the loneliness, Stephanie and John Cacioppo, there is an evolutionary explanation for this tendency to isolate when we are feeling lonely. By monitoring lonely people’s brainwaves, they found that lonely people tend to respond negatively to social life. “Loneliness causes some brain-related changes that put us into a socially nervous mode,” Dr. Christian Jarrett explains.

Making ourselves aware of this evolutionary natural tendency could actually be the first step in fighting loneliness. Once we know that we are more sensitive to negativity during lonely spells, we can focus our energy on resisting the desire to put up walls.

1. What happened to the author after she moved to New York City?

A．She had no friends there.	B．She lacked confidence there.
C．She needed opportunities for parties.	D．She felt lonely even with people present.

2. How did the author try to deal with her situation?

A．By refusing to go out to meet others.	B．By looking for solutions on the Internet.
C．By trying various methods to make friends.	D．By doing some drudgery to forget her problem.

3. What did Stephanie and John Cacioppo find in their research?

A．Lonely people tend to disgust social life.

B．People respond negatively to lonely people.

C．Loneliness can do great harm to people’s health.

D．Loneliness can be caused by a socially nervous mode.

4. What does the author most probably want to show in the text?

A．We shouldn’t be influenced by negativity.

B．We shouldn’t choose isolation when we feel lonely.

C．We should make friends based on scientific findings.

D．We should spend more time with friends than relatives.

10 . Outdoor Football @ Braywick

Tue, Mar 8, 9: 00 P. M.

A friendly kick about, open to all levels. Different players each week. Newcomers welcome.

We book the pitch (球场) when we hit the minimum of 8 “yes” RSVPs (回复), which we need to do by the day before.

The cost is £ 4 to £ 6 each, depending on how many sign up (£ 50 for the pitch, divided by the number of players)

DONT BE LATE! We need to be there, changed and ready for kick - off at 9: 00 P. M. If the game is ever cancelled, we will let those who have already RSVP “yes” know.

LOCATION: Toby Carvery Stafferton Lodge

PLEASE BRING:

• Suitable boots for the outdoor 3G pitches. Artificial grass (AG) football boots are strongly recommended as the best option for the surface.

• Some cash — up to £ 6, as explained above.

RSVPTERMS AND CONDITIONS!

• When you RSVP “Yes”, we book a spot on the pitch for you. The organizer is charged for the pitch unless they cancel it at least 48 hours before the game.

• If you change your RSVP to “No” less than 48 hours before play or you are a “No Show” and nobody is able to take your spot, you will be asked to pay the price as if you took part.

BRINGING GUESTS:

You are more than welcome to bring 1 or 2 friends to play (but only if you add “+1” or “+2” to your RSVP, so that we don’t end up with too many players).

1. What is the deadline for the booking of the pitch?

A．Mar 5.

B．Mar 6.

C．Mar 7.

D．Mar 8.

2. What are you required to do as a player?

A．Arrive at the pitch at 9: 00 P. M.	B．Wear firm - ground boots when playing.
C．Bring at least £ 6 to the pitch.	D．Inform cancellation 48 hours ahead.

3. What will happen if you fail to turn up?

A．You still need to pay.	B．You can join the next game for free.
C．You will be fined for it.	D．You will be banned from the games.