You're not doomed to toss and turn every night. Although you might not be able to control all of the factors that relate to your sleep, you can adopt habits that encourage better sleep. Start with these simple sleep tips.
No. 1: Stick to a sleep schedule
Go to bed and get up at the same time every day, even on weekends, holidays and days off. Being consistent reinforces （加强） your body's sleep-wake cycle and helps promote better sleep at night. If you don't fall asleep within about 15 minutes, get up and do something relaxing. Go back to bed when you're tired.
No. 2: Pay attention to what you eat and drink
Don't go to bed either hungry or stuffed. Your discomfort might keep you up. Also limit how much you drink before bed, to prevent disruptive middle-of-the-night trips to the toilet. Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine — which take hours to wear off — can ruin quality sleep.
No. 3: Create a bedtime ritual
Do the same things each night to tell your body it's time to wind down. This might include taking a warm bath or shower, reading a book, or listening to light music. Be careful of using the TV or other electronic devices as part of your bedtime ritual. Some research suggests that screen time or other media use before bedtime has impact on sleep.
No. 4: Get comfortable
Create a room that's ideal for sleeping. Often, this means cool, dark and quiet. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.
Your mattress and pillow can contribute to better sleep, too. Since the features of good bedding are subjective, choose what feels most comfortable to you. If you have children or pets, set limits on how often they sleep with you — or insist on separate sleeping quarters.
No. 5: Limit daytime naps
Long daytime naps can affect nighttime sleep — especially if you're struggling with poor sleep quality at night. If you choose to nap during the day, limit yourself to about 10 to 30 minutes and make it during the mid-afternoon.
If you work nights, you'll need to make an exception to the rules about daytime sleeping. In this case, keep your window coverings closed so that sunlight — which adjusts your internal clock — doesn't interrupt your daytime sleep.
No. 6: Include physical activity in your daily routine
Regular physical activity can promote better sleep, helping you to fall asleep faster and to enjoy deeper sleep. Timing is important, though. If you exercise too close to bedtime, you might be too energized to fall asleep. If this seems to be an issue for you, exercise earlier in the day.
No. 7: Manage stress
When you have too much to do — and too much to think about — your sleep is likely to suffer. To help restore peace to your life, consider healthy ways to manage stress. Start with the basics, such as getting organized, setting priorities and dividing tasks. Give yourself permission to take a break when you need one. Share a good laugh with an old friend.
Nearly everyone has an occasional sleepless night — but if you often have trouble sleeping, contact your doctor. Identifying and treating any underlying causes can help you get the better sleep you deserve.Which of the following is helpful to have quality sleep at night?
| A．listening to light music before bed |
| B．working out in the gym only in the day time |
| C．using expensive pillows that sell well |
| D．drinking lots of water instead of coffee before bed |
Which of the following sleep tips is not mentioned in the passage?
| A．Control your daytime sleep time. |
| B．Adopt healthy ways to handle stress. |
| C．Follow a flexible sleep timetable. |
| D．Schedule your daily physical activities. |
According to the passage, in what situation do you need to contact your doctor?
| A．You can not nap in the day time. |
| B．You frequently have trouble sleeping. |
| C．You do not fall asleep within 15 minutes. |
| D．You have too much to think about before bed. |
What’s the purpose of this passage?
| A．To provide advice on promoting better sleep at night. |
| B．To inform readers of different sleep habits before bed. |
| C．To offer tips on various relaxing activities before bed. |
| D．To convince readers of the importance of quality sleep at night. |
A solar pump(太阳能水泵 ) was built in a desert small village. The pump used the deserts most common resource – sunlight, to increase its greatest need, water. Solar collectors were used to collect the sun’s r
ays. Flat collectors were used instead of concave (凹的) collectors. Flat collectors can be still and do not have moving parts, which can be broken in sandstorms. The system used the 20C temperature difference between the solar collectors and the ground water to work a steam engine which pumped water from under the ground.
Some of the social effects of the new pump were planed for. Children aged 6—15 used to meet the old men to receive the informal education there. In order to replace this, a school was also included in the project. But the project had not considered the traditional power structure of the village. As soon as the foreign experts left, the two richest men in the village took control of the pump and started selling water to everyone else. The result was that the majority of the people were poorer than before.
16. The basic function of the solar collectors is to ______
A. pump water B. gather the sun’s rays
C. start engine D. raise the temperature
17. According to the passage which of the following statements could be true?
A. Solar collectors were concave collectors
B. Flat collectors can be broken in sandstorms.
C. Concave collectors may be have moving parts.
D. A solar pump is a solar collectors.
18. The underground water is pumped by means of ______.
A. solar collectors B. the 20C temperature difference C. the system D. a steam engine
19. Another plan was also included that_____.
A. some new pumps were to built ,too
B. children from aged 6—15 were required to meet old men.
C. a new school would take the place of the informal education.
D. the richest men in the village would control the pump.
20. From this passage , it can be inferred that_____.
A. the project was good , but people there disliked it.
B. only few rich men supported the project.
C. the project was successful even though it only brought good social effects to fewer villagers.
D. the project was a complete failure, because the result was against its purpose.
Computer programmer David Jones earned $ 150,000 a year designing new computer games, yet he cannot find a bank prepared to let him have a check card (信用卡). Instead, he has been told to wait another two years until he is 18.
He works for a small firm in Liverpool, where most young people of his age are finding jobs. David”s biggest headache is what to do with his money. Though he has high payment, he cannot drive a car, or get credit cards.(信用卡)
David got his job four months ago, a year after leaving school with six O-Levels(普通成绩) and working for a time in a computer shop. “I got the job because the people who run the firm knew I had already written some programs,” he said.
“I suppose $150,000 sounds a lot but I hope it will come to more than that this year.” He spends some of his money on records and clothes, and gives his mother $20 a week as he lives with his parents. But most of his spare time is spent working.
“Unfortunately, computing was not part of our studies at school,” he said. “ But I had been studying it in books and magazines for four years in my spare time. I knew what I wanted to do and never considered staying on at school. Most people in this business are fairly young, anyway. I would like to earn a million and I suppose early retirement(退休) is a possibility. You never know when the market might disappear.
11. why is David so different from other young people of his age?
A .He has got a job. B. He lives at home with his parents
C .He does not get out much. D. He earns a high payment
12. David’s greatest problem is that _____.
A. he can’t be treated as an adult (grown-up) by the bank
B. he can’t make as many games as he wishes
C .he doesn’t know what to buy with the money
D. he is too young to drive a car
13. He was employed by the company because _____
A .he had worked in a computer shop
B. he had written some computer programs
C. he is clever and works hard at his lessons
D. he had learnt computer from books and magazines
14. He left school after taking six O-Levels because ____.
A. he was afraid of getting too old to start computing B. he didn’t enjoy school
C. he wanted to work with computers D. he wanted to earn a lot of money.
15. Why does David think he might retire early?
A. He thinks computer games might not always sell so well.
B. He wants to stop working when he is a millionaire.
C. One has to be young to write computer programs
D. He thinks his firm might close down.
Carlos Gardel was born on Dec. 11, 1890, just at the right time. The recording and film industries were jus starting to impact the world. Carlos had good looks and a pleasant voice. His death occurred at the peak of his career and popularity in a tragic accident.
Carlos Gardel was the first great singer of tango and to this day remains an icon (崇拜对象) in Argentina, Uruguay and much of the world. As a result of his important role in tango, there are three countries that claim him as their own: France, Uruguay and Argentina.
Carlos’s mother, Berthe, was an unmarried mother and his father did not recognize him. His mother took Carlos to Buenos Aires in 1893. They lived in a poor part of town and Carlos spent his time in the streets; he dropped out of school in 1906 at the age of 15 and started singing in bars.
For the next few years, Carlos toured the clubs and theaters of Argentina, Uruguay and Brazil. His most constant singing partner was Jose Razzano, a folk singer Carlos had met earlier during a singing match. In 1915, after playing in a club in Brazil, Carlos wa
s shot in the left lung, where the bullet stayed for the rest of his life. “Mi Noche Triste” was the hit song that sent Carlos skyrocketing in popularity. It became the first recorded vocal tango and the public was grabbed by the recording of the song. Carlos and Rozzano spent the next years touring through Latin America. In 1923, they left the continent and struck out for Europe. In 1935, Carlos decided to go on tour through the Caribbean and northern South America. On June 24, a plane he was a passenger in was hit by another plane on the runway. Everyone on board was killed.
Carlos may be gone, but he is far from forgotten.
6. The passage was mainly written to ______.
A. show us the history of tango B. introduce the first singer of tango
C. teach us how tango developed D. advertise a tango class
7. We can infer from the passage that _____.
A. Carlos lived a poor life with his mother in Buenos Aires
B. Carlos had only been to France, Uruguay and Argentina
C. Carlos died at the age of 54.
D. Carlos was born when the film industry began to fail
8. What’s the RIGHT time order of the following events?
a. Carlos toured through Latin America.
b. Carlos was shot after playing in a club in Brazil.
c. Carlos toured the clubs and theaters of Argentina, Uruguay and Brazil.
d. Carlos moved to Buenos Aires.
A. cbad B. dcba C. cabd D. dcab
9. The underlined word “grabbed” in Paragraph 4 can be replaced by _____.
A. lied B. frightened C. cheated D. attracted
10. Which of the following statements about Carlos in NOT true?
A. His singing partner Jose was his brother.
B. He is an important figure in the world of tango.
C. His father did not recognize him
D. He died in a plane accident.
III.阅读理解(20×2)
When Sir Winston Churchill , the great British prime minister, reached his eightieth birthday in November 1954, he was presented with his portrait by a well-known modern artist, Granham Sutherland. The painting had been ordered and paid by the members of Parliament(国会)， who wanted to honor the Grand Man of World war II.
Sir Winston and Lady Churchill were deeply moved by this mark of respect and affection. Neither of them, of course, allowed the donors（捐赠者） to see how much they both disliked the portrait. “It makes me look stupid—which I am not !” Churchill protested in pr
ivate. Publicly, he only said that it was “a fine example of modern art”. His friends smiled: it was well-known that Sir Winston didn’t care for modern art.
Churchill was so unhappy about the portrait that finally his wife had it destroyed. Churchill died at ninety in January 1965. lady Churchill followed him in 1977. Shortly after her death, the public learned what had happened to Sutherland’s paint
ing, and a heated argument broke out. The painter was understandably sad. The artistic community, shocked and angry, claimed that the destruction of the picture had been a crime. Historians said that they regretted the disappearance of a historical document. All agreed that Churchills didn’t have the right to do what they had done.
Well—did they ? A good part of the public felt that the owner of a portrait had the right to get rid of it if it made him so unhappy. The question, however, has been raised many times before: who has the right to a work of art—the sitter, the owner, the donor or the artist who created it? And when the painting is the portrait of a historical figure, should the right of posterity (后代) be considered, as the historians claimed?
1. To have Churchill’s portrait painted was the idea of ______.
A.a we
ll-known modern artist B.Parliament
C.a friend of Churchill D.the public
2. Which of the following is true ?
A. Churchill liked the portrait but his wife not
B. Churchill didn’t like the portrait because he didn’t like the painter
C. Churchill liked the portrait because it was a fine modern art.
D . Churchill didn’t like the portrait and nor did his wife
3. When Churchill said it was “a fine example of modern art”, he was ______.
A. dishonest B. joking C. praising the portrait D. not been straight
4.When was the destruction of the portrait known to the public?
A . As soon as it happened B.After Churchill died in 1965
C. Soon after Lady Churchill’s death D. Not until recently
5. How did people reacted to the news?
A. People of the artistic community were all very sad.
B. The historians felt more strongly against it than the artistic community.
C.All people agreed that Chutchills had no right to destroy the picture.
D. while some were upset, quite a few people believed the Churchills had the right to destroy it.
At 227 billion yuan ($33 billion) for 2008, Guangdong's cultural industries accounted for 6.4 percent of its GDP and experienced a growth rate of 13.8 percent. But Lai admits that size does not equal weight. "Our businesses are mostly small, financing difficult and brands few."
One local brand that has made it big is Pleasant Goat and Big, Big Wolf, also translated as Happy Sheep and Gray Wolf, China's most popular cartoon series currently being aired. But Liu Manyi, general manager of Creative Power Entertaining Inc, the firm behind the hit show, is not laughing to the bank. Instead she is bitter: "Pirate discs were all over the streets before our first movie hit the screen. Their images appear on all kinds of products. All this has no proper licensing."
In case you don't know, China produces the largest amount of animated(动画的) programming in the world. But quantity is not quality. Behind every Pleasant Goat there are tens of thousands of flops. The best way for the government to promote the country's creative industries is to crack down on piracy (盗版). Hollywood often raises its voice about being victimized (受害) in China. Truth be told, Hollywood is probably the least affected since there is a quota system for China's importation of Hollywood films.
Many Chinese producers are taking baby steps and the domestic market is all they have. If their rights in the home market are not protected, they will never see the day their products find a foreign audience.
The sudden closure(关闭) of BT websites where copyrighted materials used to flow freely suggests a determination on the part of the government to take intellectual property rights seriously. This kind of websites is bad for us, so we should ban them.
Much of the news coming out of the 2009 International Cultural Industries Forum was encouraging. China's film industry is expected to get 6 billion yuan ($879 million) in box office receipts this year. A decade from now, this number may go up to 30 billion, according to some forecasts.
If the government takes serious action against online and offline pirates, China's creative industries may well have a bright future.
51. What does the underlined sentence in paragraph 1 mean?
A. Fast as the development of Guangdong's cultural industries is, they don’t have a big challenge in the world.
B. Guangdong's cultural industries can make a big profit although they are just the small companies.
C. Guangdong's cultural industries make a big contribution to its GDP because of their strong economic power.
D. The development of Guangdong's cultural industries cannot catch up with any other industries.
52. What does Liu Manyi think about Pleasant Goat and Big, Big Wolf?
A. It is a failure since it is a local brand.
B. It is a success but cannot get the expected profit.
C. Its profit from the images has been shared legally.
D. Pirate discs make it more popular among the children.
53. Hollywood films are mentioned to tell us that __________.
A. Hollywood films make our creative industries have less space to survive
B. it is piracy that makes it possible for Hollywood films to get less influenced
C. our creative industries need enough protection to have a bright future
D. foreign films have taken up more market in China than the local ones
54. Which of the following statements is TRUE?
A. Chinese creative industries are more advanced than foreign ones.
B. The domestic market is of little significance to the survival of Chinese creative industries.
C. BT websites stand in the way of the development of Chinese creative industries.
D. The growth of China's film industry is always slow and needs more support.
55. In which column of a newspaper will you probably read this passage?
A. Regional B. Economic C. Sports D. Cartoon