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 |
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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3 . We assume exercise improves our mental health. But what kind of exercise works best? Researchers analyzed the effect of different types of exercise. They looked at the link between physical activities and mental health and found team sports were the best, followed by cycling, either on the road or a stationary bike. Physical activities typically performed in groups, such as team sports and gym classes, provided greater benefits than running or walking.
Researchers rated mental health based on a survey. It asked respondents how many days in the previous month their mental health was “not good” due to stress, depression or problems withemotions. People who played team sports like soccer and basketball reported 22.3% fewer poor mental-health days than those who didn’t exercise. Those who ran or jogged fared 19% better, while those who did household chores 11.8% better.
They found team sports may have an extra benefit because of the social component, and yoga or tai chi can promote mindfulness, which is often touted as beneficial for mental health.
The researchers also found that those who exercise between 30 and 60 minutes had the best mental health, with 45 minutes the optimal duration. Exercising three to five times a week correlated with fewer dark days. “Over 90 minutes of exercise and there isn’t an extra benefit,” Dr. Chekroud said.
The study analyzed the exercise habits and mental health of 1.2 million US adults, based on self-reported answers to survey questions from the Centers for Disease Control and Prevention. It wasn’t a randomized controlled study and just an association between exercise and better mental health. It can’t explain if poor mental health causes people to exercise less or exercise causes people to have better mental health.
1. Which exercise will best help to cheer up the depressed?| A．Running and jogging outdoors. | B．Playing soccer and basketball. |
| C．Doing some household chores. | D．Cycling or riding a stationary bike. |
| A．They boost self-esteem. | B．They offer inner peace. |
| C．They involve interaction. | D．They help achieve goals. |
| A．more exercise isn’t always better |
| B．exercise habits decide mental health |
| C．exercise leads to better mental health |
| D．mental health causes people to exercise |
| A．What sports work best for mental health? | B．More exercise, better mental health! |
| C．Less exercise, poor mental health! | D．What is the good effect of exercise? |
