Of the 20,000 people we surveyed for our recent sleep snapshot, just 12 per cent said they woke up feeling refreshed and 75 per cent said they had trouble falling asleep at least some of the time. Since you’re going to spend a third of your life sleeping, it’s worth developing some healthy habits.
It’s important to set aside enough time to get adequate sleep each night. On average, adults need eight hours to feel properly rested. Some require slightly less while others require a little more—it’s best to listen to your own body. Unless you have long sleep requirements, you should limit your time in bed to no more than 8.5 hours.
Going to bed and getting up at about the same time each day is one of the best ways to set your internal body clock’s sleep-wake rhythm. Choose a wake-up time that works for you and aim to get up within 30 minutes of that time, seven days a week. According to sleep experts, you should avoid sleeping in, even if you have had a poor night’s sleep. The extra sleep drive will help you sleep better the following night, and sleeping in late can actually disturb your body clock.
Ease the process from wake-up time to sleep time by gently winding down with a period of relaxing a activities an hour or so before bed. Keep away from blue screens, vigorous exercise, doing work or discussing emotional problems. Instead, try to listen to music, read a book or take a bath. This can help you avoid stressful thoughts when your head hits the pillow.
Your bedroom should be quiet, dark, comfortable and slightly cool. Avoid using computers, mobile phones or watching television in bed, and remove any physical reminders of work that might increase stressful thoughts. To strengthen the association your brain makes between being in bed and being asleep, limit your bedroom activities to sleep.
【小题1】What is the second paragraph mainly about?A.The right amount of sleep. | B.The quality of sleep. |
C.Different sleep requirements. | D.Good sleep habits. |
A.Going to bed late. | B.Getting up late. |
C.Having no sleep. | D.Having a poor sleep. |
A.Exercising hard. | B.Enjoying music. |
C.Doing some reading. | D.Taking a bath. |
A.Most people can sleep well at night. |
B.The earlier you wake up, the better. |
C.Stressful thoughts help you fall asleep. |
D.A right sleep environment is helpful. |
Have you ever felt nervous or afraid to take time off from work to look after your mental health?
Marisa Kabas, a writer and political strategist, recently posed a similar question on Twitter (推特网), inspired by Simone Biles, who stopped taking part in Olympic events this week to protect her mental health.
“It was so shocking to so many people,” Ms. Kabas said on Wednesday in an interview. “Because the whole mentality (心态, 思维方式) is to be strong, and push through the pain.”
If you’re unlikely to use sick days for mental health reasons or are scared of being punished for doing so, I experts say it’s time to start thinking about how to protect your mental well-being. You should take a “sad day”.
There’s no official definition for a “sad day,” also known as a mental health day. Typically, it is paid time off drawn from sick days(or personal days) to help employees who aren’t feeling like their usual selves, offering an opportunity to refresh their minds, do something meaningful; or simply take a break from daily stressors. The “sad day” is only a temporary (暂时的) fix, and not meant to address deeper problems, but sometimes a little time away can make a big difference.
In most situations, just say that you need to take a sick day, and leave it at that, the experts advised. “I think the safe advice is not to be honest and frank,” said Andrew Kuller, a clinical psychologist. Not everybody values mental health, he added, and “unless you’re close with your boss, it is a risk. But say you work at the type of organization where you can tell the truth without fear of being punished. In that case, you still don’t need to reveal why you want to take a sick day.”
Whatever you do, don t spend the mental health day feeling guilty. So instead of thinking, “I should be at work right now, try to reframe your thinking in a more positive way. For example, try saying: “It would be great; if I could be at work right now. But today is a day that I need to take care of myself, so that’s what I’m going to do.”
【小题1】Why were so many people shocked in the eyes of Ms. Kabas?A.Simone Biles posed questions on Twitter. |
B.Simone Biles was interviewed by Ms. Kabas. |
C.Simone Biles inspired sports fans greatly in the Olympics. |
D.Simone Biles pulled out of Olympic events due to mental health. |
A.It is only short-term relief. |
B.It has an official definition. |
C.It is of no value in reducing stress. |
D.It is a perfect solution to big problems. |
A.Face punishment bravely. |
B.Try your best to please your boss. |
C.Ask for a sick day without much explanation. |
D.Tell your boss about the importance of mental health. |
A.Don’t be too serious about a “sad day” |
B.When work weighs you down, take a “sad day” |
C.Don’t be afraid to talk about your mental health |
D.When you feel burnt out, tell your manager openly |
When you shop, a best way to save money is to have a plan in mind to help you avoid impulse(冲动)purchases (购买). For instance, you might leave your credit cards at home and only carry the exact amount of cash that you will need for your planned purchase. Some shoppers agree to discuss any purchases over a certain dollar amount with their spouses(配偶)first.
Know When to Pay for Quality
Sometimes the best way to save money in the long terms to spend a little more money right now.
Buy Secondhand
Check classified ads, thrift stores and garage sales for used clothing, toys, furniture, and much more available at a part of their original cost.
Borrow Instead of Buy
If you're only going to use something once, try to borrow it instead of spending your money on it.
A.Turn to your friends for help |
B.Although the best way to save money can vary from person to person |
C.A good piece of furniture can stay in the family for decades |
D.For the most secondhand savings |
E.Buy items that are well packaged |
F.Borrow a tool from your neighbor |
G.Avoid impulse purchases |
Have you ever read back something you’ve written and felt like it’s not quite as strong as you’d like? One possible reason is that you overuse crutch words (拐杖词). So, what are crutch words?
Crutch words are words a speaker or a writer uses without knowing it. They are usually not needed and don’t add to the story. If someone is speaking, you’ll recognize a crutch word as a pause, or if the speaker uses “um” or “ah” a lot. Crutch words in the conversation also include favorite words and phrases, such as “you know”, “anyway”, “just”, “all right” and “like”. They only give the speaker time to think before they move on to the next idea.
For writers, crutch words operate in much the same way, but instead of a pause, they’re filler words we use because we haven’t thought the sentence through enough. They’re words that are easy. They flow naturally into the space that could easily be occupied by a slight rewriting of a sentence or a different word choice.
Now that you know what crutch words are, the question is how you can get rid of them. It’s not always easy to notice your own writing quirks (怪癖), so it might take a bit of hard work to find what yours are.
The next time you sit down to read over your writing, look carefully for repeated words or phrases. Mark them so they’re easy to find later. Look at both an old and a new piece of writing and compare the two. Are there phrases or words you use a lot that are common to both? If yes, then you’ve found your crutch words.
Once you’ve known your crutch words, they’re easy to cut out later. But don’t be afraid if you find them in your first draft. Eliminating those words is exactly what revision is for.
【小题1】What might an article with too many crutch words be like?A.Formal. | B.Weak. | C.Quality. | D.Easy. |
A.Crutch words are normally unnecessary. |
B.Crutch words are unavoidable. |
C.Crutch words give writers time to think. |
D.Crutch words give writers different word choices. |
A.It’s strange. | B.It’s interesting. |
C.It’s questionable. | D.It’s a bit difficult. |
A.Returning. | B.Removing. |
C.Recording. | D.Remembering. |
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