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.
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Stress is a normal part of life and usually comes from everyday occurrences. .
◆ Try physical activity
When you are nervous, angry or upset, try releasing the pressure through exercise or physical activity. .
◆ .
You should make every effort to eat well and get enough rest. If you easily get angry and can’t sleep well enough, or if you are not eating properly, it will be more likely that you will fall into stressful situations. If stress repeatedly keeps you from sleeping, you should ask doctors for help.
◆ Make time for yourself.
Schedule time for both work and entertainment. Don’t forget, play can be just as important to your overall well-being as work. . Go window-shopping or work on a hobby. Allow yourself at least a half hour each day to do something you enjoy.
◆ Make a list of things to do.
Stress can result from disorganization and a feeling that “there’s so much to do, and not much for you and as a result, you may not achieve anything. .Set out to do the most important task first.
| A．If you feel stress is hard to control, seek professional help. |
| B．Take care of yourself. |
| C．Running, walking, playing tennis, and working in your garden are just some of the activities you might try. |
| D．You need a break from your daily routine to just relax and have fun. |
E. Instead, make a list of everything you have to do, and then do one thing at a time.
F. Here are some ways you can deal with everyday sources of stress.
G. Competing with others, whether in accomplishments, appearance, or possessions, is an avoidable source of stress.
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How to prepare a lecture
Being invited to give a lecture is an honor．It means that people regard you as an authority on a given field, subject, or issue．It means you are worth listening to．You have to make sure your lecture is interesting, and full of wisdom, from which the audience can take valuable insights．This is why it is important for you to prepare your lecture well．
1．Think of a good topic．
You most likely will be assigned to talk about a certain topic．If that's the case, you only need to make an outline and do some research．But in some cases, you will have to think of your own topic．Although it gives you more freedom to do it, thinking of a topic can be tricky．Or pick a topic that is timely and socially relevant．
2．Make an outline for the lecture．
Start by listing down the points that you will discuss, and then fill in each point with subpoints．If necessary, make a research about your topic．But if in so doing you end up with a very long outline, figure how you can shorten the topic or cut where cutting is needed．
3．
Statistics, figures, medical information, historical accounts, and similar information should all be checked and it will save your credibility as an authority on the subject you are talking about．
4．Add humor．
Don't engage your audience in a dragging soliloquy （独白）．Humor will interest your audience．Of course, make sure the elements in your lecture are in line with your main topic and are not nonsense, racial, and offensive jokes．
| A．Check your lecture for accuracy |
| B．Giving a lecture is challenging, though． |
| C．If necessary, provide your contact information, such as an email address or blog site． |
| D．Instead, make your audience smile, or burst into laughter at certain points in your discussion． |
E．To make it easier, consider what will interest your audience．
F．It should summarize your whole talk in one sentence．
G．Don't be afraid of exploring the topic, as this will allow you to discover other points that need discussion．
下面文章中有4个段落需要添加小标题，文章需要添加总标题。请从以下选项（A、B、C、 D、E和F）中选出符合意思的标题，并在答题纸上将相应选项的标号涂黑。选项中有一项是多余选项。
A. Be Positive
B. Get rid of insecurities gradually
C. Identify your successes
D. Help others
E. Recognize your insecurities
F. Do everything you like to
True self-confidence isn't an overnight acquisition. It takes dedication to realize you are a good human being that is worthy of respect and love.
________________________
This could be anything from regrets to friends at school or negative experience. Whatever is making you feel unworthy, or ashamed, identify it, give it a name, and write it down. You can also tear these written pieces to start feeling positive on those points.
_________________________
Each day you should weaken it. There's no quick fix. Get to the root of the problem; focus on it and understand that you need to resolve each issue before you can move on. Check if it is an old past emotion and if it is really still relevant or applicable in your life today. And that does not mean you have to get rid of whatever makes you feel bad (many times, you simply can't). You need to learn to accept yourself, your past, your circumstances as they are, without necessarily thinking of them as “bad”.
________________________
Everyone is good at something, so discover the things at which you do extremely well, then focus on your talents. Give yourself permission to be proud of them. Give yourself credit for your successes. Inferiority (自卑) is a state of mind in which you've declared yourself a victim. Do not allow yourself to be victimized.
________________________
Avoid self-pity, or the pity and sympathy of others. Never allow others to make you feel inferior—they can only do so if you let them. If you continue to dislike and look down upon yourself, others are going to do and believe likewise. Instead, speak positively about yourself, about your future, and about your progress. Do not be afraid to show your strengths and qualities to others. By doing so, you strengthen those ideas in your mind and encourage your growth in a positive direction.
________________________
When you know you’re helpful to the people around you, and are making a positive difference in other people’s lives, you'll know that you are a positive force in the world—which will boost yourself confidence.
Now, dear friends, Be confident, and accomplishing your goals will be just around the corner.
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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.
Directions: Read the following text and choose the most suitable heading from A-F for each paragraph. There is one extra heading which you do not need.
| A. When a child should learn to read B. Why it is fun to teach a child reading C. What if a child has reading problems D. How you prepare a young child for reading E. What is the best way to teach a child reading F. Whether reading early promises later achievements |
______________
Learning to read early has become one of those indicators — in parents' minds at least – that their child is smart. In fact, reading early has very little to do with whether a child is successful academically. Research has shown that difficulty with reading is often due not to inferior intelligence but to differences in the developmental wiring of each individual child. In some cases, there are neurological problems and developmental lags that can be overcome with proper training.______________
Traditionally, American schools teach children at age six, but many schools begin teaching informally in kindergarten and pre-kindergarten. If parents start too early to encourage reading, and a child does not immediately succeed, the parent has a hard time relaxing and letting the child go at his or her own pace.___________
Over the years, research has proved that the use of both the “whole language" method and the "phonic" method works best for a child to master reading. While the whole language approach, which includes reading to children and getting them interested in both the activity of reading and the story they are reading, is helpful, phonics must be taught. Children must be taught that one of the squiggles they see is a "p" and another a "b". Getting the print off the page requires a different ability than being able to understand the meaning of what is written._______________
You can start developing the skills needed in reading at a very young age without putting any pressure on children. Besides reading to them, parents can start "ear training" their child by playing thyme games. This develops the child's ability to recognize different sounds. In reading to children, parents also can point to words as they go, teaching the child that the funny lines on the page are the words you are saying. All this should be a fun activity._____________
Once a child is in school, the learning of reading is inevitably more serious. For children who have some kind of reading difficulty, you must get a professional diagnosis. While the teacher might say the child is merely disinterested but will get over it, disinterest or poor performance in reading can stem from a number of things, some being very specific learning disabilities that can be identified and worked on. But it is very tricky for parents to deal with their own child's learning disabilities.