1 . How to Sleep Better
What you do (or don’t do) before bedtime has significant impact on the quality of your sleep.
Go from light to dark. Darkness stimulates production of the sleep hormone.
Find an activity that helps you to wind down. This could be anything that calms you down, and reduces thinking. For example, listening to soothing (柔和的) music, taking a hot bath, reading or meditating.
Keep any electronics you have on the other side of the room or outside the room. One of the most harmful things that can disrupt your sleep is the notifications you get from your smartphones.
Create a bedtime routine. A night routine is a couple of things you do prior to going to bed. By doing these things every night, you’ll have a more restful and high-quality sleep.
Adjust your sleep temperature. The ideal temperature for sleep is 60~67 Farenheit (华氏度). This may be cooler than what most people are used to.
| A．Avoid screens. |
| B．Sleep better from now on. |
| C．Turn off unused light around the house. |
| D．The higher the temperature is, the better you sleep. |
| E．The simplest way to avoid this is to keep it away from you. |
| F．Many times, it can be the difference between staying up until 4 am and sleeping like a baby. |
| G．But keep in mind that our body temperature changes once we fall asleep |
2 . A daily multivitamin (复合维生素) may give your wellbeing an extra benefit, but if you’ve ever swallowed one and felt sick right after, you know it’s hardly a pleasant experience.
·You’re taking vitamins on an empty stomach.
Vitamins that are more acid in nature, like vitamin C, may cause nausea (恶心) if they’re consumed on an empty stomach. Vitamins A, D, E and K, unlike some others, maybe better absorbed when not taken with food.
Vitamins are like medicines in that they can act on each other and other medicines you’re taking.
·There’s a lot of iron in your pill.
Multivitamins that contain a lot of iron or iron supplements themselves can cause nausea. This is especially true if you’re taking them outside of a meal. Iron is interesting in that it’s best absorbed on an empty stomach, but it’s hardest to take on an empty stomach because of the nausea.
·Allergic Reaction Side Effects.
Since multivitamins contain so many vitamins and minerals, allergic reactions are certainly possible. Mild allergic reactions can include itchiness (痒) and a few hives (荨麻疹).
The label on your vitamins should provide directions for taking them. Check the information before taking it to see what else you should know.
| A．You’re taking vitamins with other medicines. |
| B．Below are a few reasons why they may be making you ill. |
| C．It’s important to discuss with an expert the timing of these vitamins. |
| D．These stomach issues can be extremely disturbing. |
| E．It’s better to take it with food than trying to take it on an empty stomach. |
| F．If you experience these side effects, stop use and contact your doctor. |
| G．Please review the combinations to make sure there are no harmful interactions. |
1．介绍一项你的好习惯；
2．该习惯对健康的影响；
3．呼吁养成健康习惯。
注意：1．词数100左右，题目已为你写好；
2．可以适当增加细节，以使行文连贯。
Good Habits, Good Heal
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4 . Feeling extremely stressed by your to-do list can make you unhappy, but a new study suggests that more free time might not be the magic way most of us dream it could be.
The researchers analyzed data from 35,000 subjects about how Americans spend their free time. They found that people with more free time generally had higher levels of subjective happiness — but only up to a point. Compared to those with less time, people with up to two hours of free time a day generally felt better. However, people who had five or more hours of free time a day generally felt worse. So the free-time “sweet spot” might be two to three hours per day.
Part of finding this “sweet spot” is connected with how people spend their free time. In an online experiment, the subjects were asked to imagine having four to seven free hours per day and spending that time doing “productive” or “unproductive” activities. Most of them believed their well-being would suffer if they had a lot of free time during the day — but only if they used it unproductively. Though that experiment was based on the previous assumptions, which is one limitation, it agrees with other experiments showing that being in a state of flow (心流状态) can benefit people’s mental health.
Of course, for you, any activities that increase your happiness are “productive”. If watching soap opera in your free time makes you feel better, you should do that due to self-care. And some traditionally productive activities can be easy and fun. For example, walking and cooking can help burn stress and put people in a state of flow.
“In cases where people find themselves with large amounts of free time, such as retirement or unemployment,” Sharif said, “our results suggest they can benefit from spending their newfound time with purposes.”
1. How much free time one day do people have that can generally make them feel better?| A．About 60 minutes. | B．About 90 minutes. |
| C．From 120 to 180 minutes. | D．From 180 to 210 minutes. |
| A．How being in a state of flow can benefit people’s mental health. |
| B．How the researchers analyzed data from the 35,000 subjects. |
| C．How “productive” activities are different from “unproductive” ones. |
| D．How people make use of their free time influences their happiness. |
| A．They must be fun and easy. |
| B．They are mostly traditional ones. |
| C．They depend on one’s own sense. |
| D．They generally rely on one’s own physical condition. |
| A．People should spend their time with aims. |
| B．It is not easy for people to have newfound time. |
| C．People can benefit from large amounts of free time. |
| D．Retired and unemployed people can’t deal with free time well. |
5 . Want to add a simple movement to your daily life? Walking may be your best choice.
Walking is good for your heart
Walking is considered as cardio（有氧的）exercise, no matter the speed at which you take it. Studies show that walking can reduce the risk of heart disease and lower your resting heart rate and blood pressure.
What benefits physical health often benefits mental health-the same is true for walking. Just five minutes of walking can lower anxiety. If you have any kind of green space nearby, try to take advantage of it. One study showed that people who went on a 90-minute nature walk reported fewer bad feelings.
Walking can improve your sleep
Walking can help with fat loss
Walking is a type of cardio workout that is good for fat loss and can help you achieve or keep a healthy weight. It should be done regularly and for long periods of time.
| A．Walking can help reduce stress |
| B．That can help you sleep easily during the day |
| C．Here are some of the benefits walking offers you |
| D．Walking in the day can help you get a better night's rest |
| E．Good walking can also keep your head up and looking ahead |
| F．Experts suggest walking 30 minutes a day, five to seven days a week |
| G．Walking at least 45 minutes a day at a brisk pace will see the most benefits |
6 . For some people, waking up early just feels natural. Carla Finley is a baker in N. Y. who starts her day at 5 or 6 a. m. “Sometimes it’s still dark, which actually I love,” she says.
Basically, your biological clock determines your circadian rhythms(昼夜节律), but a few habits can help make waking up earlier less of an unpleasant task.
Light
The most effective way to get your body feeling awake is to expose yourself to light when you wake up.
Naps
Waking up early often means that we wake up with sleep loss. Sleep doctors call that a “sleep debt,” and just like credit card debt, it has to get repaid for your body to function well.
Reward yourself and take it slow
Be patient
Finally, remember that training yourself to wake up early is a process! Try to be patient with yourself.
| A．If it doesn’t |
| B．However, not everyone is so lucky |
| C．Some mornings might be hard at first |
| D．If we nap too late, too close to bedtime |
| E．Sunlight helps regulate your internal clock |
| F．It’s important to keep a fairly continuing sleep schedule |
| G．Create an encouragement to get out of bed in the morning |
7 . As we all know, exercise provides a wealth of benefits.
Recent studies have found that the best thing you can do for your brain is to keep learning new things.
Studies have shown that people who are less mentally active in their younger years are more likely to develop Alzheimer’s.
Americans are living longer than ever, and it just makes sense to prepare your mind for the old age. Taking a few key steps can make all the difference.
| A．Experts divide activities into three types. |
| B．It makes you stronger and more energetic. |
| C．You can also eat your way to a healthy brain. |
| D．You should decide what activities you would like to do. |
| E．Experts suggest that healthy eating can prevent memory loss. |
| F．In other words, you’re never too young to give your mind a workout. |
| G．So let’s try something new, learn new skills, and keep your brain firing. |
8 . Getting rid of dirt, in the opinion of most people, is a good thing. However, there is nothing fixed about attitudes to dirt.
In the early 16th century, people thought that dirt on the skin was a means to block out disease, as medical opinion had it that washing off dirt with hot water could open up the skin and let ills in. A particular danger was thought to lie in public baths. By 1538, the French king had closed the bath houses in his kingdom. So did the king of England in 1546. Thus it began a long time when the rich and the poor in Europe lived with dirt in a friendly way. Henry IV, King of France, was famously dirty. Upon learning that a nobleman had taken a bath, the king ordered that, to avoid the attack of disease, the nobleman should not go out.
Though the belief in the merit of dirt was long-lived, dirt has no longer been regarded as a nice neighbor ever since the 18th century. Scientifically speaking, cleaning away dirt is good to health. Clean water supply and hand washing are practical means of preventing disease. Yet, it seems that standards of cleanliness have moved beyond science since World War II. Advertisements repeatedly sell the idea; clothes need to be whiter than white, cloths ever softer, surfaces to shine. Has the hate for dirt, however, gone too far?
Attitudes to dirt still differ hugely nowadays. Many first-time parents nervously try to warn their children of touching dirt, which might be responsible for the spread of disease. On the contrary, Mary Ruebush, an American immunologist(免疫学家),encourages children to play in the dirt to build up a strong immune system. And the latter position is gaining some ground.
1. The kings of France and England in the 16th century closed bath houses because_______.| A．they lived healthily in a dirty environment. |
| B．they thought bath houses were to dirty to stay in |
| C．they believed disease could be spread in public baths |
| D．they considered bathing as the cause of skin disease |
| A．Afraid | B．Curious |
| C．Approving | D．Uninterested |
| A．By providing examples. | B．By making comparisons. |
| C．By following the order of time. | D．By following the order of importance. |
| A．To stress the role of dirt. |
| B．To introduce the history of dirt. |
| C．To call attention to the danger of dirt. |
| D．To present the change of views on dirt. |
9 . Counseling(咨询)Services
Counseling Services is a place on campus where you can find someone to talk when you're feeling hopeless, lonely, depressed, confused, upset over a relationship, or just anxious. If you or anyone you know has been disturbed by recent events, please come to Counseling Services, which can provide a safe and comfortable environment for all students.
Service Time
Counseling Services will be closed from Monday. December 21st 2020 through the beginning of Spring Term 2021. But we will continue to provide Tele-health services by phone and email Monday through Friday from 8:00 am to 4:30 pm. We will be fully closed on the following dates: December 24th. 25th. 30th. 31st. January 1st. 2021.
Appointment
To make an appointment, call (715) S36-552I during our business hours: Monday-Friday 8:00 am-12:00 am, 1:00 pm to 4:30 pm. We are open 8:00 am to 6:00 pm on Wednesdays.
What You Can Get
In addition to services on phones or on line, you can now check out our Attacking. Anxiety and Depression Workshop Videos, or see what our office is up to on Instagram and Facebook. We have also been collecting COVID-19 specific online resources.
If you want to know more, please click here.
1. Who may need Counseling Services?| A．Anyone living alone | B．Pupils wanting to live comfortably |
| C．Students suffering from anxiety | D．Students feeling hopeful |
| A．Wednesday | B．Friday | C．Monday | D．Tuesday |
| A．Counseling Services will be closed on Monday. |
| B．COVID-19 specific online resources are provided. |
| C．Counseling Services is a place outside school. |
| D．Counseling services are available on December 25th. |
| A．A textbook. | B．A guidebook. |
| C．A magazine. | D．A website |
提示：1注意饮食。多吃新鲜蔬菜和水果，少吃垃圾食品。
2适当锻炼。积极参加学校的课活动。
3养成好的生活习惯。有足够的睡眠，多喝水勤洗手，有病及时治疗。
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