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Sure, we've all heard that we should get more sleep. The realities of life often make it become "we should get more sleep later." The result is that you wake up the next day feeling like a role of The Walking Dead. Here are four ways you can adjust your biology in order to pay less for staying up.
● Move around.
Exercising before bed is a sure way to keep awake. That's why you shouldn't do it when you want to go to sleep, and it is also why hitting the gym, or even some fast push-ups can tell your body that it's not time for bed. Being physically exhausted isn't fun when you are trying to stay up late.
● Eat more protein.
Few people think about the fact that the brain and body use a lot more energy when we're awake. If you are pulling an all-nighter, you're going to need a lot more food than you are used to eating. To stay awake, plan to eat larger meals than normal and to eat them more frequently.
● Drink the right stuff.
It's tempting (诱人) to switch to sugary caffeine drinks like Red Bull, but the sugar will lead to a crash. Instead, if you want to use caffeine, drink early in the evening so it'll wear off by the time you want to sleep.
Don't make it worse by drinking sugar.
●
Turn the lights down at night because bright lights keep you awake. For three or four hours after you're exposed to bright white light, your body won't make melatonin, a must for deep sleep. You will sleep better if you turn the lights a little bit down.

A．Turn the lights off.

B．Avoid bright lights.

C．Just do enough to get energetic.

D．And your body can never bear something like that.

E. Your brain can use up to 25 percent of your total calories.
F. When you stay up late, your blood sugar becomes abnormal.
G. There is either more work to be done, or more fun to be had, or both.

Why is setting goals important? Instead of just letting life happen to you, goals allow you to make your life happen.
Successful people imagine how their life should be and set lots of goals..It’s like having a map to show you where you want to go. Thank of it this way. There are two drivers. One has a destination (目的地) in mind which can be found on a map. She can drive straight there without any wasted time or wrong turns. The other driver has no goal or destination or map. She starts off at the same time from the same place as the first driver, but she drives aimlessly around, never getting anywhere, just using up gas. Which driver do you want to be?
. They decide what they want in life and then get there by making plans and setting goals. Unsuccessful people just let life happen by accident. Goals aren’t difficult to set and they aren’t difficult to reach . . You are the one who must decide what to achieve and in what direction to aim your life.
. Written goals can be reviewed regularly, and have more power. Like a contract (合同) with yourself, they are harder to neglect or forget. Also when you write your goals in a particularly way, you are able to make yourself know situations that will bring you nearer to your goal.

A．Research tells us that when we write a goal down we are more likely to achieve it

B．Winners in life set goals and follow through

C．It’s up to you to find out what your goals really are

D．It’s difficult for a driver to reach his destination without a map

E. Because goals can help you do and experience everything you want in life.
F. By setting goals you are taking control of your life
G. Goals are difficult to set and they are difficult to reach.

A good book can be satisfying. If reading is a habit you’d like to get into, there are some ways to develop it.
Realize that reading is enjoyable if you have a good book. If you have a difficult book and you are forcing yourself through it, it will seem like a task. ____________
Set time. You should have some time during every day when you’ll read for at least 5 to 10 minutes. _________ For example, make it a habit to read during breakfast and lunch and even dinner if you eat alone.
Always carry a book. ____ When I leave the house, I always make sure to have my car keys and one book at hand. The book stays with me in the car, and I take it into the office and to appointments and pretty much everywhere I go.
__ Find a place in your home where you can sit in a comfortable chair. Don’t lie down unless you’re going to sleep. There should be television or computer near the chair, and no music or no noisy family members/roommates. If you don’t have a place like this, create one.
Reduce television/the Internet. If you really want to read more, try cutting back on time on TV or the Internet. ____ Still, every minute you reduce of the Internet/TV, you could use for reading. This could create hours of book reading time.

A．Wherever you go, take a book with you.

B．Go to bookstores.

C．Have some good tea or coffee while you read.

D．Find a quiet place.

E. This may be difficult for some people.
F. If this happens, give up the book and find another one that you’ll really love.
G. It means you will read no matter how busy you are.

Getting your children to study can be a little like getting them to eat their vegetables.
Make a study time and have it at the same time every day. This will help your kids to learn to schedule their day and will give them a sense of control over how they spend their time.
Allow them to study in blocks of time, such as for half an hour with a five-minute break in the middle. Ideal （理想的）study times are after dinner or right after school before dinner.
Never allow your children to study in front of the television, as that will encourage passive activity.
You’ll also need to help your kids find the right place to study. After you’ve set up a good study time for little learners, set up a good place where they can get those creative juices flowing.
Make sure there is a table or a desk and a comfortable chair.
__ This includes helping them out with their homework sometimes and being there for them with the answers to any questions. The input you give your children during study periods will help form a bond and help make studying enjoyable.

A．Pick a place where your children can study properly.

B．Hold them to the schedule they create for themselves.

C．Finally, spend time with your kids when they’re studying.

D．Keep the atmosphere light and offer lots of encouragement, too.

E. Instead, use TV as a treat or a reward when the homework is completed.
F. Try to stop this bad habit by offering some sort of reward.
G. One of the best ways to form good study habits for your kids is to design a schedule that they keep to.

Most fitness（瘦身） advice is aimed at a general audience. But if you’re an older adult, the International Council on Active Aging (ICAA) has some tips（忠告） for seniors to get started and keep them at the top of their game.
Talk with your doctor about getting permission（允许） to begin a fitness program and making any changes to suit your situation.
Before starting, pick a program you’ll enjoy, so you’ll do it regularly. Check out the facility and the staff. Is the place friendly? Can you change clothes comfortably? Are facilities easily accessed?
Determine your participation style. Choose what’s best for you——a class or going solo? Morning or night hours?
Start slowly. Most people are overeager and sometimes overdo it. Record a baseline of your regular activities and determine a reasonable plan.
Make a date. Find a friend to exercise with you and keep you motivated.
Set specific short-term and long-term goals. Plan for activity in your day and make it a priority.
Remind yourself what your goals are. If it hurts（疼）, don’t do it. And once you’ve reached your goal, treat yourself for the good job you’ve done, so it will encourage you to continue.

A．Make a list.

B．Know your choice（选择）.

C．Indoor or outside exercise（锻炼）?

D．Get a thorough（全面的） examination.

E. Learn to work around pain（疼痛）, not through it.
F. Exercise Tips（忠告，建议） for Seniors to Start a Healthy 2010
G. All the Seniors Should Be Careful Before Exercise