Below is some advice on how to sleep better.
1. Maintain a regular bed and wake time schedule
Go to bed at the same time every night. Choose a time when you normally feel tired, so that you don’t toss or turn. Try not to break this routine on weekends when it may be tempting to stay up late. If you want lo change your bedtime, help your body adjust by making the change in small daily increments, such as 15 minutes earlier or later each day. As with your bedtime, try to maintain your regular wake-time even on weekends.
2.Fight after-dinner drowsiness（睡意）
If you find yourself getting sleepy before your bed-time, get off the couch and do something mildly stimulating to avoid falling asleep, such as washing the dishes, calling a friend, or getting clothes ready for the next day. If you give in to the drowsiness, you may wake up later in the night and have trouble getting back to sleep.
3. Keep your room dark and cool
When it’s time to sleep, make sure that your environment is dark. Even dim light — especially those from TV or computer screens — can confuse the body clock. Heavy curtains or shades can help block light from windows, or you can try an eye mask to cover your eyes. The temperature of your bedroom also affects sleep. A bedroom that is too hot or too cold can interfere with quality sleep.
4. Turn off your television
Many people use the television to fall asleep or relax at the end of the day. You may even have a television in your bedroom. However, television actually stimulates the mind, rather than relaxing it. Part of this is due to content. Late night news and prime time shows frequently have disturbing, violent material. Even non-violent programming can have commercials that are jarring and loud.
5. Exercise early
Exercise helps promote restful sleep if it is done several hours before you go to bed. Exercise can help you fall asleep faster and sleep more soundly — as long as it ’s done at the right time. Try to finish exercising at least three hours before bed or work out earlier in the day.
6. Consult your doctor
Use a sleep diary and talk to your doctor. Note what type of sleep problem is affecting your sleep or if you are sleepy when you wish to be awake and alert. Try these tips and record your sleep and sleep-related activities in a sleep diary. If problems continue, discuss the sleep diary with your doctor. There may be an underlying cause and you will want to be properly diagnosed. Your doctor will help treat the problem or may refer you to a sleep specialist.
1.To prevent yourself from sleeping too much on weekends, you should________.
A. go lo bed 15 minutes earlier than usual
B. go to bed at usual time
C. go to bed at any time
D. make an adjustment to your bedtime
2.Which of the following makes it easier for you to have a sound sleep?
A. Watching violent programmes before going to bed.
B. Changing your bedtime only a little every day.
C. Using heavy curtains or an eye mask to block light.
D. Completing your workout just before bedtime.
3. The following ways can help fight after-dinner drowsiness EXCEPT_______.
A. making a telephone call
B. doing some washing
C. getting clothes ready for the next day
D. having a rest on the sofa
4. If your sleep problems continue, you’d better_____________
A. move into a new house
B. discuss it with your family
C. change your present job
D. turn to the doctor for help
Blogs allow readers to post comments. There were millions of blogs out there, so I 36 expected anyone to read mine, 37 respond. But almost immediately they did. Twelve messages were 38 after my first entry. I went to the library five times that day—each time there were more.
The next morning I couldn’t wait to get up and hurry to the library. 39 I told my story. It gave structure and a purpose to my day.
For so long I’d been unable to 40 in the real world, afraid of rejection or pity or scorn(轻蔑). 41 here it was safe. This 42 with people on the other side of the screen, many on the other side of the world, was 43 me back to life again.
One particularly cold Tuesday I opened my 44 to see, among emails from bloggers 45 how I was surviving the snow, one saying: “New York Times Journalist Trying to Contact You.” Ian Urbina had discovered my blog 46 when researching an article on people living in their 47 in the U.S. exchanged emails and later he called me up. I hadn’t spoken to 48 for months but, as rain streamed down the glass 49 , the words came. I had been living in the car for almost nine months.
The article 50 on the front page. I didn’t know until I opened my computer. There were emails from people around the world. For almost a year on one had known I 51 existed but now here were hundreds wishing me well. They said they were 52 for me.
Now every time I pressed “Check Mail”, there were more messages. I watched the numbers of the visitors counter on my blog 53 by the hundreds. These were people at their computers all over the world. I felt as of I was viewing a miracle unfold(展开).
Over the next week, in libraries and in the car 54 under lamp posts at night, I wrote my papers. I had notepaper spread 55 the dashboard(仪表盘). And every morning in the quiet of the lane, I wrote for my life.
1.A. nearly B. eagerly C. patiently D. hardly
2.A. rather than B. more than C. let alone D. other than
3.A. read B. printed C. left D. taken
4.A. The other day B. Day and night C. All day long D. Another day
5.A. give out B. reach out C. make out D. hand out
6.A. But B. And C. Or D. Then
7.A. problem B. work C. appointment D. connection
8.A. paying B. giving C. binging D. writing
9.A. website B. mailbox C. blog D. newspaper
10. A. concerned about B. bored with C. careless of D. disappointed at
11.A. by mistake B. in time C. by chance D. at last
12.A. homes B. offices C. cars D. libraries
13.A. everybody B. anyone C. another D. other
14.A. inwards B. inside C. outwards D. outside
15.A. carried B. published C. appeared D. contributed
16.A. already B. even C. almost D. only
17.A. praying B. fighting C. voting D. looking
18.A. ending B. increasing C. dropping D. expanding
19.A. repaired B. washed C. crashed D. parked
20.A. through B. beyond C. across D. above
---Thank you for your CD-ROM. I’ll return it as soon as I can.
---_____. I’ve got another one to spare.
A. No problem B. No hurry C. With pleasure D. Nothing much
All of Manhattan, parts of Brooklyn and Queens are blacked out, and people have no idea ___ it’s coming back on.
A. that B. when C. how D. where
I first met your sister ten years ago, when she ____at a supermarket as a salesgirl.
A. has worked B. had worked C. was working D. had been working
The boy is working harder than ever, hoping to ___the time he has wasted playing online games.
A. take up B. make up C. bring up D. call up
