Almost everyone feels sleepy sometimes during the daytime. Being sleepy may get in the way of your daily work，childcare，and even activities for fun. Here are some ways to improve nighttime sleep and avoid daytime sleepiness.
1．Get adequate nighttime sleep.
That may sound obvious，but many of us cut down an hour or two off our sleep time in the morning or at night to do other things. Most adults need seven to nine hours a night，and teenagers usually need a full nine hours. Block out eight or nine hours for sleep every night.
2．Keep distractions out of bed.
“Remember your bed is only for sleep，” says the scientist.“You shouldn’t read，watch TV，play video games，or use laptop computers in bed.” Don’t do your bills or have heated discussions in bed，either. They may leave you sleepless.
3．Form a good habit.
You should form a good habit of going to bed and getting up at the same time at night and in the morning，including on weekends.
4．Gradually move to an earlier bedtime.
Another way of getting into a consistent (始终如一的) schedule is to try going to bed 15 minutes earlier each night for four nights. Then stick with the last bedtime. Slowly getting used to your schedule like this usually works better than suddenly trying to go to sleep an hour earlier.
5．Set consistent，healthy mealtimes.
Regular mealtimes，not just regular sleep times，help regulate our circadian rhythms (生理节奏)．Eat a healthy breakfast and lunch on time instead of grabbing a piece of cake and coffee in the morning or a late sandwich on the run. Try to finish eating meals two or three hours before bedtime.
6．Exercise.
Regular exercise offers many benefits for sleep. Exercise generally makes it easier to fall asleep and sleep more soundly.The writer wrote this passage to ________.
| A．explain why sleeping well is important |
| B．tell us what usually keeps us awake at night |
| C．tell us the harm of being sleepy in the daytime |
| D．give us some tips on how to avoid daytime sleepiness |
What does the underlined word “adequate” in Point 1 mean?
| A．Enough. |
| B．Special. |
| C．Better. |
| D．Long. |
According to the writer，if we want to change our habits and go to sleep an hour earlier，we should ________.
| A．try going to sleep an hour earlier suddenly |
| B．try getting used to our new schedule slowly |
| C．try getting used to our new schedule with some help |
| D．try going to bed 10 minutes earlier each night for six nights |
From Point 5 we know if we want to sleep around 10 pm，we should have supper at least by ________.
| A．6∶00 p．m. |
| B．7∶00 p．m. |
| C．8∶00 p．m. |
| D．9∶00 p．m. |
When I was about 12, I had an enemy, a girl who liked to point out my shortcomings. Week by week her list grew: I was very thin, I wasn’t a good student, I talked too much, I was too proud, and so on. I tried to hear all this as long as I could. At last, I became very angry. I ran to my father with tears in my eyes.
He listened to me quietly, then he asked. “Are the things she says true or not? Janet, didn’t you ever wonder what you’re really like ? Well, you now have that girl’s opinion. Go and make a list of everything she said and mark the points that are true. Pay no attention to the other things she said.”
I did as he told me. To my great surprise, I discovered that about half the things were true. Some of them I couldn’t change (like being very thin), but a good number I could—and suddenly I wanted to change. For the first time I go to fairly clear picture of myself.
I brought the list back to Daddy. He refused to take it.“That’s just for you,” he said.“You know better than anyone else the truth about yourself. But you have to learn to listen, not just close your ears in anger and feeling hurt. When something said about you is true, you’ll find it will be of help to you. Our world is full of people who think they know your duty. Don’t shut your ears. Listen to them all, but hear the truth and do what you know is the right thing to do.”
Daddy’s advice has returned to me at many important moments. In my life, I’ve never had a better piece of advice.What did the father do after he had heard his daughter’s complaint?
| A．He told her not to pay any attention to what her “enemy” had said. |
| B．He criticized (批评) her and told her to overcome her shortcomings. |
| C．He told her to write down all that her “enemy” had said about her and pay attention only to the things that were true. |
| D．He refused to take the list and have a look at it. |
Why did her father listen to her quietly?
| A．Because he believed that what her daughter’s “enemy” said was mostly true. |
| B．Because he had been so angry with his daughter’s shortcomings that he wanted to show this by keeping silent for a while. |
| C．Because he knew that his daughter would not listen to him at that moment. |
| D．Because he wasn’t quite sure which girl was telling the truth. |
Which do you think would be the best title for this passage?
| A．Not an Enemy, but the Best Friend |
| B．The Best Advice I’ve Ever Had |
| C．My Father |
| D．My Childhood |
If you are lost in the mountains, stay calm in the face of darkness, loneliness, and the unknown. It will greatly increase your chances of survival. Many people think that preparing necessary equipment and knowing how to use it are very important, but in fact eighty percent of mountain survival is your reaction(反应) to fear.
Finding a hiding place
Unnecessary labor (劳动) will make you sweat and make you cold. Find a hiding place around you before trying to start your own construction. If you are in a snow-covered area, you may be able to dig a cave in deep snow for protection from the wind. You should try to hide yourself in the middle of the mountain if possible. Stay out of the valleys--- cold air falls, and the valley floor can be the coldest area on the mountain.
Signal(发信号) rescuers for help
The best time to signal rescuers is during the day. Signal for help from the highest point possible--- it will be easier for rescuers to see you, and any sound you make will travel farther. If you take a box of matches and a space blanket ( a special blanket for traveling ), build three smoky fires and put your blanket ---gold side facing out --- on the ground.
Do not walk away
It will make finding you more difficult , as search teams will be trying to follow your path and may miss you if you have gone off in a different direction. Searchers often end up finding a car with no one in it. If you get frostbitten(冻伤) , do not rewarm the affected area until you are out of danger.
You can walk on frostbitten(冻伤) feet, but once you warm the area and can feel the pain, you will not want to walk anywhere. Try to protect the frostbitten area and keep it dry until you are rescued. When lost in the mountains, you can increase your chances of survival if you _____.
| A．take a space blanket with you | B．do more physical labor |
| C．try to find a car immediately | D．walk as far as possible |
According to the passage, people most probably fail to survive if they ______
| A．do not take enough equipment | B．stay in the middle of the mountain |
| C．do not keep themselves warm | D．stay in a snow-covered area |
What can we infer from the passage?
| A．Don’t travel by yourself | B．Mountain traveling is dangerous |
| C．Don’t get frightened in danger | D．Avoid going to unfamiliar places |
Which statement is not true according to the passage?
| A．If lost in the mountains, you must try to find a way out quickly. |
| B．Stay out of the valleys when looking for a hiding place |
| C．The best time to signal rescuers is during the day |
| D．With a space blanket, you can put it on the ground---gold side facing out |
School education is very important and useful. Yet no one can learn everything from school. A teacher, no matter how much he knows, he can not teach his students everything they want to know. The teacher’s job is to show his students how to learn. He teaches them how to read and how to think. So much more is to be learned outside school by the students themselves.
It is always more important to know how to study by oneself than to learn some facts or a formula by heart. It is actually quite easy to learn a certain fact in history or a formula(公式) in mathematics. But it is very difficult to use a formula in working out a maths problem. Great scientist, such as Einstein, Newton and Galileo, didn’t get everything from school. But they were all so successful and invented so many things for men. They worked hard all their lives, wasting not a single moment. They would ask many questions as they read and they did thousands of experiments.According to the passage, a good teacher should be one who is to_________.
| A．help his students to gain a good memory. |
| B．train his students’ ability to learn |
| C．teach his students everything he knows |
| D．have his students studying long hours |
If a student want to learn better, the most important thing for him to do is_______.
| A．to learn all the useful facts and formula by heart |
| B．to do everything as his teacher have said in class |
| C．to absorb (吸收) as much knowledge from his teacher as possible |
| D．to think more while he is studying |
The main reason for the success of the great scientists is that________.
| A．the teachers who had taught them were all experienced. |
| B．they used to work and study without a moment’s rest. |
| C．they had received more schooling than other people |
| D．they know how to study and worked hard |
What’s the good advice the writer gives us?
| A．We can learn better without teachers |
| B．We should do more asking and thinking while studying |
| C．We should pay enough attention to classroom |
| D．Book knowledge is little use |
Dear Mom and Dad ,
I'm afraid I have some very bad news for you . I have been very naughty and the school master is very angry with me . She is going to write to you . You must come and take me away from here . She does not want me in the school any longer . The trouble started last night when I was smoking a cigarette in bed . As I was smoking , I heard footsteps coming towards the room .I did not want a teacher to catch me smoking , so I threw the cigarette away . Unfortunately , the cigarette fell into the waste--paper basket . It caught fire .
There was a curtain near the waste --paper basket . It caught fire ,too . Soon the whole room was burning . The master phoned the fire brigade（消防队）. The school is a long way from the town and before the fire brigade arrived , the whole school was on fire . The master said that the fire was all my fault and I must pay for the damage . She will send you a bill for about a million dollars .
I'm very sorry for this .
Much love
Sarah Why did Sarah write to his parents ?
| A．He missed them very much for they hadn’t seen each other for a long time. |
| B．He told his parents what he had done in school. |
| C．He was tired of studying, and wanted to leave school. |
| D．He thought he was old enough to help them do something. |
Where did Sarah smoke?
| A．in the classroom | B．in the dinning hall |
| C．in the street | D．in the dormitory |
Why was the school master angry with him?
| A．because he was too naughty |
| B．because he was too lazy |
| C．because he caused a big fire |
| D．because he stole something from the school |
According to the passage, what should the students not do?
| A．they should not smoke, because smoking is dangerous to them |
| B．they should not dance, because dancing would waste a lot of money |
| C．they should not make friends, because making friends would take them absent |
| D．they should not wear expensive clothes because they would waste a lot of money |
Real-life Friends
Most people know the saying: A man's best friend is his dog; and that Diamonds are a girl’s best friend. However, dogs can’t offer advice or make you a cup of tea when you need one; and precious stones are cold comfort when you need a hug, and a shoulder to cry on.
What are Friends?
There are many ways to describe a friend. Friends are the family you can choose for yourself. Friends are a much better medication（医疗）than medication is, and people who spend time with friends are happier with their lives as they are less lonely.
A good friend will put you to bed when you’re lost consciousness. Ensure you’re not laid on your back, and remember to remove your shoes. You should be able to tell a true friend anything without being judged by them.
How do Friendships Begin?
This is an easy question. Find someone else who has similar interests with you. You now have another person to talk to about your shared interest but remember they like to talk too, so be prepared to shut up and listen once in a while. Hopefully they will have other friends and will introduce you to them, thereby expanding your circle.
Friendships which begin due to location, for example, next-door neighbors or school classmates, rarely survive transitions such as moving to other neighborhoods, schools, colleges, jobs, immigration, and so forth. Attend a school reunion and you’ll wonder what on earth you ever had in common with these people other than your age, although it is possible to have a friendship with someone you met at school. Mutually maintain it, and eventually become godparent or “uncle” to each others’ children.
How Friendships are Maintained
To have a friend you must also be a friend and be prepared to be there for them should they need you. Failure in this respect would label you a fair-weather friend and you would most probably be abandoned.
Boundaries
Like every other relationship you have in your life, there are boundaries you shouldn’t cross with your friends. One of those is money: Don’t lend to your friend and don’t ask for a loan yourself.
Friends are unpaid counselors（顾问）,but phoning them at 2 am because you’re awake and would like a chat is not a good idea. Neither is phoning them at 10 am if you know they’re a shift-worker. Friends are people who need some space and quiet time. Generally, it all boils down to mutual respect and understanding.
It’s not a good plan to interrupt your friend while they’re on a date/on holiday/attending an orchestral recital/at a funeral.
Trust
Trust is the most vital element in any relationship. If you’re not trustworthy then you probably don’t deserve friends, so try to remember that you promised to see that dull film with them or applaud them at their first attempt at a karaoke or an Open Mic night. If you have promised to look after their clothes while they go for a bet, then make sure you do. You might like to carry enough cash to help them out too, as you never know when that situation might be reversed.
Don’t lie to your friend: if they know you well they’ll know you’re lying or will at least be suspicious. If you find out something that you know will hurt your friend, be tactful（圆滑）. Do they need to know? Would they appreciate knowing? Can you tell their mum so she can break the news? Cowardly, yes, but mums usually have a much better way with words. Remember, if you do decide to tell them and it’s painful, they will probably need some time alone, after lashing out at（抨击）the closest thing—you. In that case, play the waiting game. Then don’t beat them up about it afterwards.
A Friend for Life
Strong friendships can last a lifetime with care and consideration. The benefits are multi-folds; you’ve got someone to share birthday cake with, and especially for single people, a pub meal or a trip to the cinema is no fun alone, is it? Plus it’s always nice to know there’s someone there for you, as you’re there for them, through the bad times as well as the good. Altogether now: Oh I get by with a little help from my friends. Mm, I get high with a little help from my friends.According to the passage we can learn that good friends should be ___________.
| A．paid counselors | B．money lenders |
| C．good listeners | D．next-door neighbors |
The author brings in the topic by ___________.
| A．giving negative examples | B．raising a relative question |
| C．describing a natural fact | D．explaining what friends are |
The underlined phrase “a fair-weather friend” in Para 6 probably refers to a friend who _____.
| A．likes only fine weather |
| B．will always stand by you |
| C．likes to make friends in fine weather |
| D．will run away from you when you need help badly |
What can be inferred from the passage?
| A．The more friends you have, the happier you will be. |
| B．Medication is also a better way to maintain strong friendships. |
| C．You may lose a friend if you are always telling lies to him or her. |
| D．We should only make friends with those having similar interests. |
From the last paragraph we can learn that the author ____________.
| A．doubt whether there are true friends and friendship |
| B．has lost a lot of good friends without any reasons |
| C．has already benefited a great deal from his friends |
| D．has been tired of making friends with single people |
Which of the following would be the best title for the passage?
| A．How to make friends. | B．Friends and friendship. |
| C．Ways to maintain friendship. | D．Boundaries of friends. |