Sleep Tips: Steps to Better Sleep
Think about all the factors that can influence a good night’s sleep — from work stress and family responsibilities to unexpected challenges. 1. While you might not be able to control the factors that affect your sleep, you can adopt habits that encourage better sleep.
Stick to a sleep schedule.
The recommended amount of sleep for a healthy adult is at least seven hours. Most people don’t need more than eight hours in bed to achieve this goal. 2. Try to limit the difference in your sleep schedule on weeknights and weekends to no more than one hour. If you don’t fall asleep within about 20 minutes, leave your bedroom and do something relaxing. Go ahead to bed when you’re tired. Repeat as needed.
Pay attention to what you eat and drink.
Don’t go to bed hungry or full. In particular, avoid heavy or large meals within a couple of hours of bedtime. 3. Nicotine, coffee and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine take hours to disappear. And even though alcohol might make you feel sleepy, it can interrupt sleep later in the night.
Create a restful environment.
Create a room that’s ideal for sleeping. Often, this means cool, dark and quiet. 4. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.
Limit daytime naps.
Long daytime naps can affect nighttime sleep. If you choose to nap, limit yourself to up to 30 minutes and avoid doing so late in the day. If you work nights, however, you might need to nap late in the day before work to help make up for sleep debt.
5.
Regular physical activity can promote better sleep. Avoid being active too close to bedtime — it raises your body temperature so that your sleep is disturbed. However, spending time outside every day might be helpful, too.
A.Your discomfort might keep you up.
B.It’s no wonder that quality sleep is sometimes difficult to get.
C.Sleeping with light on might make it more challenging to fall sleep.
D.Go to bed and get up at the same time every day.
E.Know how to manage worries.
F.Include physical activity in your daily routine.
G.Read or listen to relaxing music.
What do you do when you have a problem? Would you ask a crowd of strangers for a solution? It may sound strange, but it has encouraged this successful innovation (创新). That's the thinking behind a challenge prize.
Challenge prizes come in many shapes and sizes but the basic concept (观念) remains the same. Rather than paying an expert to work out a solution, you offer the prize to anyone who believes they can solve it and presented the first to do so with a prize. Many would argue, “who is better qualified (有资格的) than an expert”. But actually, not using an expert will result in a great deal of thinking outside of the box.
Some argue that formal education can kill creativity, because it sometimes only teaches a single method to achieve the task. Similarly, some suggests that experts can have the same problem. “If we set up a challenge prize, the ‘experts’ that come to compete in it may tell us it can't be done,” says Marcus Shingles, the former CEO of the XPRIZE Foundation.
There are other advantages too. “You are not asking people to use a particular solution set on how to solve that problems. So you get the large amount of diversity,” adds Shingles. And because the crowd acts like a think tank (智囊团). Various thinking can throw up issues that may have been overlooked (忽视).
However, there are dangerous connected to challenge prizes. “You don't want to be creating a challenge prize which inspires people to solve a problem where there is no demand,” says Tris Dyson, the Executive Director of Nesta’s Center for Challenge prizes. This happened in 1979 when a prize of £100,000 was claimed by the first person to fly under human power across the English Channel. Despite its success, it has not led to the adoption of human powered flight as a form of travel. And of course, there are those who invest their personal time and money only to see no return at all.
The pros and cons of challenge prizes affect both problems-setters and problem-solvers. But they don't seem to be going out of style anytime soon. To many, the challenge to innovate and the attraction of the prize are too much to resist (抵制). And there is no solution for that.
1.What is the basic concept behind a challenging prize?
A.Rewarding the first one to solve a challenging problem.
B.Competing with the experts to get a particular solution.
C.Challenging the formal education that kills creativity.
D.Picking out someone more qualified than experts.
2.According to Marcus Shingles, what can be the problem with experts?
A.Overlooking possible details about a problem.
B.The lack of connection on practical innovations.
C.Failure to find a solution due to habitual thinking.
D.Overconfidence in finding a best solution.
3.What is the potential danger of challenge prizes?
A.Prizes received no return in terms of practical use.
B.The money shortage prevents the adoption of innovations.
C.Innovations are likely to go out of date in a short time.
D.The attraction of prize money is hard to resist.
4.Which of the following might be the best title for the passage?
A.Arguments for formal education.
B.The problem-solving prizes.
C.Dangers connected with challenge prizes.
D.The attraction of innovation.
A popular saying goes, “Sticks and stones may break my bones, but words will never hurt me.” However, that’s not really true. Words have the power to build us up or tear us down. It doesn’t matter if the words come from someone else or ourselves — the positive and negative effects are just as lasting.
We all talk to ourselves sometimes. We’re usually too ashamed to admit it, though. In fact, we really shouldn’t be because more and more experts believe talking to ourselves out loud is a healthy habit.
This “self-talk” helps us motivate ourselves, remember things, solve problems, and calm ourselves down. Be aware, though, that as much as 77% of self-talk tends to be negative. So in order to stay positive, we should only speak words of encouragement to ourselves. We should also be quick to give ourselves a pat on the back. The next time you finish a project, do well in a test, or finally clean your room, join me in saying “Good job!”
Often, words come out of our mouths without us thinking about the effect they will have. But we should be aware that our words cause certain responses in others. For example, when returning an item to a store, we might use warm, friendly language during the exchange. And the clerk will probably answer in a similar manner. Or harsh(刻薄的) and critical language will most likely cause the clerk to be defensive.
Words have power because of their lasting effect. Many of us regret something we once said. And we remember unkind words said to us! Before speaking, we should always ask ourselves: Is it loving? Is it needed? If what we want to say doesn’t pass this test, then it’s better left unsaid.
Words possess power: both positive and negative. Those around us receive encouragement when we speak positively. We can offer hope, build self-esteem(自尊) and motivate others to do their best. Negative words destroy all those things. Will we use our words to hurt or to heal? The choice is ours.
1.The main idea of the first paragraph is that ________.
A.not sticks and stones but words will hurt us
B.encouraging words give us confidence
C.negative words may let us down
D.words have a great effect on us
2.There is no need for us to feel ashamed when we talk to ourselves because ________.
A.almost everybody has the habit of talking to themselves
B.talking to ourselves can has positive effect on us
C.talking to ourselves always gives us courage
D.it does no harm to have “self-talk” when we are alone
3.The underlined part in the third paragraph means that we should also timely ________.
A.praise ourselves B.remind ourselves
C.make ourselves relaxed D.give ourselves happiness
4.The author would probably hold the view that ________.
A.encouraging words are sure to lead to kind offers
B.negative words may stimulate us to make more progress
C.people tend to remember friendly words
D.it is better to think twice before talking to others
When Americans think of the lunch menu at their childhood school cafeterias, they probably imagine a shapeless, tasteless pile of mystery meat – plus some brown much（糊状物）,to match. But for children in Japan, school lunches are a rich experience where culture, nutrition and sustainability collide.
“Japan’s standpoint is that school lunches are a part of education, not a break from it,” Masahiro Oji, a government director of school health education in Japan, told The Washington Post.
Fare offered at schools in Japan is affordable, fresh, and made by the students themselves. And Japanese children don’t just eat the food they prepare; they learn about the nutritional and cultural elements of their meals, too. The food is grown locally and includes a balanced menu of rice, vegetable, fish and soups. As a bonus, each meal costs just $2.50.
“Parents hear their kids talking about what they had for lunch,” Tatsuji Shino, the principal at Umejima Elementary School in Tokyo, told The Washington Post, “and kids ask them to re-create the meals at home.”
Japanese students also learn cooperation and etiquette（礼仪）as they serve and clean up after each other. Mealtime is a scene of communal duty: In both elementary and middle schools, students in white coats and caps serve their classmates. Children eat in their classrooms. They get identical meals, and if they leave food untouched, they are out of luck: Their schools have no vending machines. Children in most districts are barred from bringing food to school, either, until they reach high school.
Considering the fact that Japan has one of the world’s lowest childhood obesity rates, the U.S. probably has a lot to learn from this country’s school lunches. A 2011 study found that American students who regularly ate the school lunch – where options include pizza, chicken tenders（炸鸡柳）and French fries – were 29 percent more likely to be obese than those who brought lunch from home.
1.According to the article, which word best describes what Americans think of their lunch at school?
A.Tasty. B.Ordinary.
C.Disgusting. D.Unique.
2.The underlined word “Fare” in the third paragraph probably means________.
A.food B.breakfast
C.drinks D.price
3.What is the main purpose of students’ preparing lunch by themselves in Japanese schools?
A.To allow students to learn cooperation.
B.To teach students some basic life skills.
C.To let students learn about nutritional values of foods.
D.To inspire students to share their food with others.
4.What can we infer from the passage?
A.Japan has the lowest rate of obesity in the world.
B.Japanese schools lay great emphasis on cooperation and etiquette.
C.American school children don’t bring homemade lunches.
D.Students in Japan are healthier in every way than those in America.
Here is a list of some of the best museums for children in America.
Please Touch Children’s Museum
This museum lies in Philadelphia. It offers Alice in Wonderland exhibits where young children can play with giant flowers and have tea parties. Kids can also play on musical instruments and babies can crawl on lily pads, which make musical sounds.
The Children’s Museum of Indianapolis
This museum lies in Indiana. It holds a fair share of dinosaur fossils (化石).There are many fossils like the T. Rex, Bucky and many others in an 8,000-square-foot area. Around 10,000 man-made objects, including a 55-ton steam engine and a 33-foot tall water clock, are there in the 365,000-square-foot area. It also offers activities like dinosaur building, camps and classes featuring space themes and other educational programs.
Boston Children’s Museum
This museum lies in Massachusetts. The exhibits here are of health, art, science, culture and environment. In this museum, children also learn about Japanese culture. Activities like Play Lab, New Balance Climb and The Recycle Shop bring out the creativity in children.
National Museum of Play
This museum, which lies in Rochester area of New York, has a wide collection of dolls, games, toys and other home crafts dating back to the 19th century. Here, educational tours include stories of machines and other toys. Kids can walk in Sesame Street exhibit and cook food at play or TV studios.
Children’s Museum of Houston
This museum lies in Texas. Termed as the best playground for mind, this museum offers scores of activities for kids of every age. It even offers free family adventure events where families with their kids are encouraged to work on math activities and games. Children also learn about broadcasting activities and preserving ecosystems.
1.Children interested in environmental protection may well visit ________.
A.National Museum of Play or Children’s Museum of Houston
B.The Children’s Museum of Indianapolis or National Museum of Play
C.Please Touch Children’s Museum or Boston Children’s Museum
D.Boston Children’s Museum or Children’s Museum of Houston
2.If a couple with kids of different ages want to do activities together, they should go to ________.
A.Massachusetts B.Indiana C.New York D.Texas
3.Who might be most interested in this passage?
A.Students. B.Parents. C.Teachers D.Researchers
How to stop procrastinating (拖延)
You know the people who walk confidently into an algebra test without trying to burn last-minute formulas(公式) into their brains? 1. And it’s easier than you think. Find your procrastination style, and then fix it-right now!
The busy bee
2.Right after you walk the dog, call your grandma, go for a run, eat an apple, brush your teeth...
The fix: 3.You’re simply postponing that one big, terrifying task! To deal with it, break your studying into smaller pieces and put each piece on your to-do list. You’ll get to cross more items off. Plus you’ll start thinking of the test material as many small manageable pieces—rather than one huge piece.
The multitasker
You’re great at getting started—if by that you mean opening a textbook and highlighting while also watching cat videos and eating fruit.
The fix :It’s normal to be bored or hungry, but these things needn’t mean losing sight of your goal. 4.For example, do work for 20 minutes, then watch a video of a cute cat. Dying to hit replay? Get another 20 minutes of research done. Once the tough part (getting focused) is over, you’ll be looking through that textbook before you can say “meow”.
The avoider
You open your backpack when suddenly you’re hit by an anxiety blackout (暂时的意识丧失). 5.
The fix: The anxious part of your mind is working. To put your sensible brain back in the driver’s seat, try meditating (冥想), which sounds a lot harder than it is. Simply sit with your eyes closed and slowly breathe in through your nose, out through your mouth. Repeat 10 times, and then start your work. You’ll feel more motivated!
A.Sure, you’ll study for tomorrow’s Spanish test !
B.Understand that procrastination isn’t caused by laziness!
C.To stay on track, turn your entertaining activities into your rewards.
D.You can’t ever imagine finishing your work, so you don’t even start.
E.You can become one of them once you learn to keep procrastination under control.
F.You’ll save yourself tons of stress if you outsmart those feelings that get in your way.
G.You may have tricked yourself into thinking you’re being productive, but you can’t fool us.
