1 . Humans spend approximately one-third of their lives sleeping, which means that by the time you reach 15 years old, you will have slept for about 5 years! However, the question remains: why do we do it? Sleep has long been a puzzle for people, leading scientists to explore its mysteries. They have found that during sleep, our brains and bodies do not simply shut down; instead, complex processes unfold.

What causes sleepiness? It’s caused by our biological clock releasing a special chemical signal at the same time daily, signaling it’’s time to wind down. The feeling of heaviness comes from the buildup of old nerve messenger chemicals. When the message gets too much, the brain senses that it’s time to sleep. During sleep, the body breaks down and clears away these old messengers, preparing for a fresh start.

As you slip into sleep, your heart and breathing slow down, and your brain ignores the most sounds and surroundings around you. Despite appearances, your brain remains active during sleep, performing essential tasks. Throughout the night, you cycle through light, deep, and REM (rapid eye movement) sleep stages every 90 minutes. Early on, slow-wave sleep is the primary stage, aiding in brain cleaning, while towards morning,REM sleep increases, leading to vivid dreams. During sleep, your body repairs and grows, creating new skin, muscle, and other tissues with released chemicals. It’s also a time for hormone (荷尔蒙) production, aiding growth, and boosting the immune (免疫) system to fight infections.

Scientists still have many questions about sleep, such as why some people need more sleep than others and how certain animals can function with less sleep. They aim to find ways to improve sleep quality. However, one thing is clear: getting enough sleep is vital for health and intelligence. Think of sleep as a free magic potion that strengthens you, aids growth, boosts immunity, and enhances intelligence, happiness, and creativity. Simply lie down and rest to enjoy these benefits.

3 . People have always believed that nature is good for health and happiness. According to scientific studies, being in nature makes people less stressed. In a recent experiment in Japan, one group of people were asked to walk through a forest while another group had to walk through a busy city.     1    . However, researchers found that after the walks, the people who had walked in the forest had better moods, less anxiety and even lower blood pressure. So the experiment showed that it was being in nature that helped people feel less stressed, not just the walk.

Gregory Bratman from Stanford University in the United States found in experiments that a walk in nature could have important cognitive (认知) benefits, improving a person’s memory and creativity.     2    . Teachers find that when children are enjoying the natural world, their awareness and creativity are improved, along with their reasoning and observational skills.

Why does being in nature bring so many benefits for us?     3    , so we have an instinctive (本能的) love for it. Even just looking out of the window at a beautiful tree can help us feel less stressed.

Scientists also think that being in nature helps our brain recover from a lot of activities that we usually do during the day such as working on math problems or using our cell phone.     4     — putting all our attention into one thing, which can make us feel tired. But when we are outside, we use undirected attention. We see an interesting cloud or a beautiful flower, and our attention moves quickly and easily from one thing to another. So being in nature gives our brains the chance to rest.

    5    . For many of us, nature is something we can enjoy just by walking out of our door. So enjoy the nature around you!

4 . Daily Habits to Help You Get Healthier in 2024

Many of us hope to make changes for the better for the new year, and health goals tend to be at the top of that list. Sometimes New Year’s wishes require some sacrifices.     1     Below are some achievable daily habits that keep your overall health.

Prioritize sleep.

Your body needs time not only to rest and recharge, but also to do important work like learning new things. Experts suggest teenagers should get at least eight hours sleep each day. If this is a challenge for you, turn to your circadian rhythm, which tells you the right time to sleep and wake up.     2     Just go to bed and get up at the same time every day.

Take a break from electronics.

In fact, studies have found that screen addiction has a negative influence on our health.     3     Keeping away from screen can improve your sleep and reduce depression and anxiety. Thus, remember to spare time each day when you’re screen-free.

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Your healthy habits can also be fun and rewarding. What have you always wanted to do? Your answer to that question might point you toward a new hobby to explore in 2024. And getting into it can help you reduce stress and boost mental well-being. Plus, some hobbies can get you moving, boosting your physical and mental health.     5    

Ultimately, you can pick one or two healthy daily habits. And I am sure you’ll be moving toward a healthier, happier 2024.

5 . You already know that playing sports helps keep you fit. But you might not know why it’s so important to get a sports physical at the beginning of your sports season.

    1     Most require students have a sports physical before they can play school sports. But even if a sports physical isn’t required, doctors still recommend getting one if you are active in any sports.

A sports physical can help find out and deal with health problems that might affect your sports performance or increase the chance of getting hurt. For example, if you have frequent asthma (哮喘) attacks, the doctor can change your medicines.     2     Your doctor may offer training tips or recommend exercises or physical therapy (疗法) to help you avoid injuries.

Most teens go to their regular doctor’s office to get a sports physical, since your doctor knows you and your health history best. Some get their sports physical at school.     3     Each one is armed with a medical professional who does a specific part of the physical exam.

Plan your sports physical at least 6 weeks before your sports season starts.     4     Neither you nor your doctor will be very happy if your sports physical is the day before baseball practice starts and it turns out there’s something that needs to be taken care of before you can suit up.

Sports physicals are usually good for 1 year, though you probably will have to complete a sports form each season. If there are any changes in your health history, like a new injury or you notice new symptoms (症状), you may need to see the doctor before being allowed to play.     5    .

6 . Sunlight has a lot more to offer. than just brightening our day. Sunlight helps our body make a certain hormone (激素) in our brains. The hormone not only eases worry but also stabilizes moods.     1    

Our skin produces vitamin D when exposed (暴露) to the sun’s ultraviolet (UV) rays (紫外线).     2    

If you would like to drop a few kilograms, think about spending about a half hour in the sun early in the day.     3    

COVID-19 is sometimes deadly. But some studies suggest that the sun’s UV rays may offer some protection. Last April, a Scottish team published the results.     4    The theory suggests that nitric oxide (一氧化碳), which is released (释放) by the skin when exposed to sunlight, reduces the ability of the virus (病毒) to spread.     5     They agree that more research needs to be carried out.

Sunlight is good for us. So, enjoy some time in the sun.

9 . Thinking about adopting a healthy lifestyle? Congratulations! There are so many reasons for adopting a healthy lifestyle. Here are some tips to help you get started with your new habits.

Before you begin, ask yourself some questions, what are your reasons for thinking about a healthier lifestyle?     1     Your why should reflect your values and what’s important to you. Knowing your specific why will help you to not just get started, but will help keep you focused and motivated as it guides your journey.

Focus on behaviors, not results.     2     But switching your focus from outcomes to the new habits you’re creating and actions you’re taking is more beneficial. It’s actually some daily health-promoting behaviors that will create change and can lead to the health outcomes you desire.

    3     Remember Rome wasn’t built in a day! And things like your eating habits, cooking skills, athletic abilities, and more won’t change overnight. This is also why you don’t need a long list telling you everything you need to stop doing. You just need to take the first step.

Remember it’s not all or nothing. A healthy lifestyle is never all or nothing.     4     So focus on eating foods and creating habits that make you feel good.

Can you do it forever? One of the most important things to ask yourself when building healthy habits is, “Can you do it for life?” Sure, you could probably stick to a diet for a short period, but can you see yourself doing that forever?     5