Many factors can interfere with a good night’s sleep — from work stress and family responsibilities to illnesses. You might not be able to control the factors that interfere with your sleep. However, you can adopt habits that encourage better sleep. Start with these simple tips.
1. Stick to a sleep schedule Set aside no more than eight hours for sleep. 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 be well rested. Go to bed and get up at the same time every day, including weekends. Being consistent reinforces your body’s sleep-wake cycle. If you don’t fall asleep within about 20 minutes of going to bed, leave your bedroom and do something relaxing. Read or listen to soothing music. Go back to bed when you’re tired. Repeat as needed, but continue to maintain your sleep schedule and wake-up time. 2. Pay attention to what you eat and drink Don’t go to bed hungry or stuffed. In particular, avoid heavy or large meals within a couple of hours of bedtime. Discomfort might keep you up. Caffeine and alcohol deserve caution, too. The stimulating effects of caffeine take hours to wear off and can interfere with sleep. And even though alcohol might make you feel sleepy at first, it can disrupt sleep later in the night. 3. Create a restful environment Keep your room cool, dark and quiet. Exposure to light in the evenings might make it more challenging to fall asleep. Avoid prolonged use of light-emitting screens just before bedtime. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs. Doing calming activities before bedtime, such as taking a bath or using relaxation techniques, might promote better sleep. 4. Limit daytime naps Long daytime naps can interfere with nighttime sleep. Limit naps to no more than one hour and avoid napping late in the day. However, if you work nights, you might need to nap late in the day before work to help make up your sleep debt. 5. Include physical activity in your daily routine Regular physical activity can promote better sleep. However, avoid being active too close to bedtime. Spending time outside every day might be helpful, too. 6. Manage worries Try to resolve your worries or concerns before bedtime. Jot down what’s on your mind and then set it aside for tomorrow. Stress management might help. Start with the basics, such as getting organized, setting priorities and delegating tasks. |
A.It’s not hard to control the factors interfering with our sleep. |
B.The longer we sleep, the better we feel. |
C.It’s better to remain in bed when you fail to fall asleep. |
D.Stress can contribute to bad sleep. |
A.Do physical exercise before going to bed. | B.Drink alcohol to get sleepy. |
C.Avoid long naps during the day. | D.Do some indoor activities. |
A.a travel magazine | B.an advertisement |
C.a health magazine | D.an informal letter |
Eating well and getting enough sleep is great for self-care. Self-care also means taking time to manage stress and practice self-compassion.
Breathe
Become mindful of your breathing. Take a few minutes each day to focus on your breathing. Start by taking a deep breath.
Accept
Accept yourself, your feelings and the imperfection of life. The path to self-care starts with acceptance of your struggles.
Write
Walk
An easy way to care for yourself is to take a walk. Walking can distract your mind and create space between you and the stress in your life. Walking can be a resource for healing. When you sit around thinking about upsetting things, it will not help you.
A.When we accept them |
B.If we wouldn’t accept ourselves |
C.Begin a simple writing exercise |
D.Research shows that running benefits health |
E.At first, your breathing is short and shallow |
F.If you start walking, your physical energy changes |
G.Here are four simple ways to quiet your mind and ease your stress |
Parents and teens have long been warned that not getting enough sleep can be unhealthy. However, with the demands of schoolwork, activities and family responsibilities teens often don’t spend enough time on sleep. According to one study, only 15% of teens are getting 8-10 hours of sleep a night they need to function best.
High school English teacher and writer Emily Genser says, “My kids are always asking for nap time! Their lives at home are very stressful. I would be more likely to push for later start times for high school students. They would benefit from another hour of sleep.” Not enough sleep is not only bad for teens’ health, but it can also wreak havoc with their academic (学业的) and athletic performance. It is found that not enough sleep can be linked with drinking, smoking and drug use.
Some high schools are trying a different way. They are allowing tired teens to take a nap in school during the school day in specially designed Energy Pods or just allowing them to spend time in a “quiet room” where technology and conversation are banned. Schools say that a little rest during a packed school day helps students face mounting pressure to get into college.
Because students who sleep better do better and not all of our schools offer nap time, here are some suggestions to help our teens get the sleep they need:
▲Just like in earlier childhood, parents should create a calm atmosphere in the house at bedtime.
▲Encourage a relaxing, regular routine (常规) before bedtime which gives them an opportunity to relax.
▲Persuade them to avoid caffeine after 4 pm.
▲If they do nap, tell them to keep daytime naps less than an hour.
▲Teach them that alcohol and nicotine not only damage their health, but affect their sleep.
▲Show them how regular exercise and a healthy diet promote (促进) good sleep.
【小题1】What does Paragraph 1 mainly want to show?A.Today’s teens are under too much pressure. |
B.Not getting enough sleep harms teens’ health. |
C.Today’s teens generally don’t get enough sleep. |
D.Teenage students should be helped to function best. |
A.do great harm to | B.get along with |
C.take the place of | D.make a contribution to |
A.To reduce students’ pressure. | B.To help students get refreshed. |
C.To prevent students from talking. | D.To reduce the usage of technology. |
A.Create a calm atmosphere the whole day. |
B.Prevent their children from drinking coffee all the time. |
C.Encourage exercise and healthy eating at home. |
D.Make sure their teens nap for at least an hour daily. |
Whether you’re a freshman or a senior, developing the following important skills will help you achieve success in school and in life.
•
• Good study habits. If you’ve got them, great.
• Good note-taking. You can’t possibly write down everything the teacher says since we talk at a rate of about 225 words per minute. But you do need to write down the important material.
A.Time management. |
B.Organizational skills. |
C.Finish assignments in time. |
D.If not, there’s time to develop them. |
E.What you do with them makes all the difference. |
F.Also it should be in a form that’s most helpful to you. |
G.Review your notes each day to improve your learning. |
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