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. |
Eating different colored foods can keep you healthy, as well as change your mood and behavior. Here is a list of colors, which can change your life.
Blue/Purple
Blue is considered to be peaceful and calming and it has the same effect on our health. The blue / purple color in food is due primarily to their anthocyanins which are antioxidants (抗氧化剂) that are particularly heart healthy and may help support healthy blood pressure. Out of all the blue and purple foods available, blueberries are considered to have the highest antioxidant level. An analysis of the latest data from the National Health and Nutrition Examination Study found that people who eat purple and blue fruits and vegetables are at a reduced risk for high blood pressure and are less likely to be overweight.
A food and health expert says that blue and purple color foods can prevent blood mass formation, and they also lower the risk of cancer.
Foods that contain blue and purple colors are: reddish eggplant (especially the skin), blueberries, blackberries, purple grapes, etc.
Green
We all know that we should eat green as green symbolizes nature. The green foods are rich in isothiocyanates, which help resist cancer.
Dr. Ashok Agarwal, a food and nutrition specialist, explains, "They are excellent sources of folic acid, vitamin K, as well as carotene （胡萝卜素）. Diets high in those above are associated with lowered blood pressure."
Foods that contain the green color are: broccoli, cabbage, cucumbers, etc.
Red
Lycopene (番茄红素) in reddish fruits and vegetables is a powerful antioxidant that has been associated with a reduced risk of some cancers, and also provides protection against heart attacks.
Dr. Smiths says, "Cooked tomato sauces are associated with greater health benefits as compared with the uncooked version as the heating process allows lycopene to be more easily absorbed by the body. Obtaining the most benefit from food depends on proper selection, storage and cooking of the produce."
Foods that contain red color are: Tomatoes and tomato products, watermelon, guava, red onions, red chili, red apples, red grapes, cherries, etc.
Orange
The orange foods are also rich in carotene, which are particularly good antioxidants. These foods are commonly considered eyesight foods because they contain vitamin A.
"Orange fruits and vegetables also play a part in preventing cancer, particularly of the lungs and stomach. Foods that contain the color orange are: Carrots, mangoes, sweet potatoes, pumpkins, etc.
The passage tries to tell us that ______.
A. colors mean a lot to people and their health
B. foods of different colors will have different benefits
C. eating foods with a color must prevent diseases
D. what people should eat in their daily lives
At Denver there was an crowd of passengers into the coaches（车厢） on the eastbound B. & M. express. In one coach there sat a very pretty young woman dressed in elegant taste and surrounded by all the luxurious comforts of an experienced traveler. Among the newcomers were two young men, one of handsome presence with a bold, frank face expression and manner; the other a ruffled, glum-faced person, heavily built and roughly dressed. The two were handcuffed（拷上手铐） together.
As they passed down the aisle of the coach the only available seat offered was a reversed one facing the attractive young woman. Here the linked couple seated themselves. The young woman's glance fell upon them with a distant, swift disinterest; then with a lovely smile brightening her face and a tender pink tingeing（稍加染色，影响） her rounded cheeks, she held out a little gray-gloved hand. When she spoke her voice, full, sweet, and deliberate, proclaimed that its owner was accustomed to speak and be heard.
"Well, Mr. Easton, if you will make me speak first, I suppose I must. Don't you ever recognize old friends when you meet them in the West?"
The younger man aroused himself sharply at the sound of her voice, seemed to struggle with a slight embarrassment which he threw off instantly, and then clasped her fingers with his left hand.
"It's Miss Fairchild," he said, with a smile. "I'll ask you to excuse the other hand; "it's otherwise engaged just at present."
He slightly raised his right hand, bound at the wrist by the shining "bracelet" to the left one of his companion. The glad look in the girl's eyes slowly changed to a bewildered horror. The glow faded from her cheeks. Her lips parted in a vague（含糊，犹豫）, relaxing distress. Easton, with a little laugh, as if amused, was about to speak again when the other forestalled him. The glum-faced man had been watching the girl's face expression with veiled glances from his keen, shrewd eyes.
"You'll excuse me for speaking, miss, but, I see you're acquainted with（认识，熟悉） the officer here. If you'll ask him to speak a word for me when we get to the pen（围栏，监狱） he'll do it, and it'll make things easier for me there. He's taking me to Leavenworth prison. It's seven years for cheating."
"Oh!" said the girl, with a deep breath and returning color. "So that is what you are doing out here? An officer!"
"My dear Miss Fairchild," said Easton, calmly, "I had to do something. Money has a way of taking wings with itself, and you know it takes money to keep step with our crowd in Washington. I saw this opening（通道） in the West, and___ well, an officer isn't quite as high a position as that of ambassador, but--"
"The ambassador," said the girl, warmly, "doesn't call any more. I needn't ever have done so. You ought to know that. And so now you are one of these brave Western heroes, and you ride and shoot and go into all kinds of dangers. That's different from the Washington life. You have been missed from the old crowd."
The girl's eyes, fascinated, went back, widening a little, to rest upon the glittering handcuffs.
"Don't you worry about them, miss," said the other man. "All officers handcuff themselves to their prisoners to keep them from getting away. Mr. Easton knows his business."
"Will we see you again soon in Washington?" asked the girl.
"Not soon, I think," said Easton. "My butterfly days are over, I fear."
"I love the West," said the girl irrelevantly. Her eyes were shining softly. She looked away out the car window. She began to speak truly and simply without the gloss of style and manner: "Mamma and I spent the summer in Denver. She went home a week ago because father was slightly ill. I could live and be happy in the West. I think the air here agrees with me. Money isn't everything. But people always misunderstand things and remain stupid--"
"Say, officer," shouted the glum-faced man. "This isn't quite fair. I'm needing a drink, and haven't had a smoke all day. Haven't you talked long enough? Take me in the smoker now, won't you? I'm half dead for a pipe."
The bound travelers rose to their feet, Easton with the same slow smile on his face.
"I can't deny a require for tobacco," he said, lightly. "It's the one friend of the unfortunate. Good-bye, Miss Fairchild. Duty calls, you know." He held out his hand for a farewell.
"It's too bad you are not going East," she said, reclothing herself with manner and style. "But you must go on to Leavenworth, I suppose?"
"Yes," said Easton, "I must go on to Leavenworth."
The two men sidled down the aisle into the smoker.
The two passengers in a seat near by had heard most of the conversation. Said one of them: "That officer is a good sort of man. Some of these Western fellows are all right."
"Pretty young to hold an office like that, isn't he?" asked the other.
"Young!" exclaimed the first speaker, "why--Oh! Didn't you catch on? Say--did you ever know an officer to handcuff a prisoner to his right hand?"
What was the best title of the passage?
A. Miss Fairchild’s Trip B. Hearts and Hands
C. The Story of a Handcuff D. The Meeting of Two Friends
People in several American states may be surprised to see cars on city streets without a driver. Experimental driverless vehicles now are legal in Florida, Nevada and California. They are pointing the way to a future that is not far down the road. The high-tech company Google has a number of self-driving cars, which had covered 480,000 kilometers by August. Volvo is among the companies doing road tests and says it plans to sell driverless cars by 2020.
In September, California Governor Jerry Brown signed an act to allow autonomous vehicles on the roads of his state. “Today we’re looking at science fiction becoming tomorrow’s reality—the driverless car.” The technology for these cars includes cameras, radar and motion sensors. The systems have been improved through competitions sponsored by the US government agency DARPA. Engineer Richard Mason of the Rand Corporation helped design driverless vehicles for DARPA challenge races.
“Cars have become much more fuel-efficient, and new electronic features are making Hondas safer,” said Angie Nucci of Honda America. “A camera on the passenger-side mirror actually engaged on your guiding screen so you can safely change lanes.” Other safety features include warning systems on the front and the sides of the cars. These systems help drivers, but don’t replace them. Curator Leslie Kendall of the Petersen Automotive Museum said autonomous cars will make the high ways safer．
“By taking out drivers, you also remove most risks of an accident,” Kendall said. He said consumers, however, may be unwilling to lose control. “It may take them time to come to realize that the technology is indeed reliable, but it will have to prove itself first.”
Mason said the technology already works and the biggest challenge now is getting down the cost for driverless vehicles from hundreds of thousands of dollars to something more affordable. He said this will happen as the technology is improved.
Which is the best title for the passage?
A. The Benefits of the Self-driving Cars
B. The Biggest Challenge of the Self-driving Cars
C. Safer or More Dangerous Self-driving Cars
D. Self-driving Cars—Science Fiction Future Is Near
From the health point of view we are living in a wonderful age. A large number of once fatal illnesses can now be cured by modern drugs and surgery. But though the possibility of living a long and happy life is greater than ever before, every day we witness the incredible killing of people on the roads. Man is opposite to the motor-car! It is a never ending battle which man is losing. Thousands of people are killed each year and we are quietly sitting back and letting it happen.
It has been rightly said that when a man is sitting behind a steering-wheel(方向盘) , his car becomes the extension of his personality. There is no doubt that the motor-car often brings out a man's worst qualities. People who are normally quiet and pleasant may become unrecognizable when they are behind a steering-wheel. They are rude, ill-mannered and aggressive. All their hidden frustrations and disappointments seem to be brought to the surface by the act of driving.
The surprising thing is that society smiles on the motorist and seems to forgive the behaviour. Everything is done for his convenience. Cities and towns are made ugly by huge car parks.
It is high time a world law were created to reduce this senseless waste of human life. With regard to driving, the laws of some countries are not strict and even the strictest are not strict enough. A law which was universally accepted could only have a beneficial effect on the accident rate. Here are a few examples of some things that might be done. The driving test should be made to a fixed standard and far more difficult than it is; all the drivers should be made to take a test every three years or so; the age at which young people are allowed to drive any vehicle should be raised to at least 21 ; all vehicles should be put through strict annual tests for safety. Present drinking and driving laws (where they exist) should be mad much stricter. Driving speed should be limited on all roads. These measures may sound extremely severe. But surely nothing should be considered difficult if it results in reducing the annual toll of human life. After all, the world is for human beings, not motor-cars.
The main idea of this passage is______.
| A．traffic accidents are mainly caused by motorists |
| B．thousands of people in the world are killed each year |
| C．only stricter traffic laws can prevent accidents |
| D．the laws of some countries about driving are too strict |
As we know, many teen celebrities(名人) feel and think that having a slimmer figure can do great good to them. But, does size really matter? Are teenage fans trying hard to become like their celebrity idols(偶像)? Do celebrities really have the power to influence people, especially teenagers?
For the longest time, many parents blame teen idols for influencing the way their kids act. Have you noticed how teens idolize the celebrities these days? Even, their personal affairs are being followed by kids these days. Take for example the case of Lindsay Lohan of Mary Kate Ashley. They are definitely famous teen stars. But, since they are trying to project an image to satisfy a lot of people in show business, their health and body suffer. Many kids are aware of this problem. But they are easily influenced by these celebrities to exercise and eat less.
It is a fact that the media, and especially famous teen celebrities, can influence people powerfully. But teenagers are easily influenced because teenage years are the period when our personality and identity developments take place. Teens watching TV shows and reading magazines are easily pulled into the dieting and harmful eating habits because the media have some ways to pull these acts. They use thin models and celebrities to endorse(做广告宣传) products or to star in an up-and –coming shows or movies. With fierce competition, celebrities are forced to eat less and do extreme exercise routines to get the roles or offers that come their way.
Living in today’s time and generation is a bit disturbing to a lot of parents. Media, especially as well as the celebrities, have a very powerful influence to drive teenagers to good or bad. It’s good that we can control ourselves to avoid bad things from happening. If not, parents should really be aware and guide their teens to determine what’s in ad what’s out.
What’s the title of the passage?
| A．Parents’ responsibilities. |
| B．Advice on self-control. |
| C．Bad influences of celebrities. |
| D．Media’s bad influences. |