Sleep is essential for the proper functioning of all your body systems, from your nerve system to your immune system. Getting enough sleep is the foundation of good health. If you don’t get enough sleep, your health, both physical and mental, 【小题1】 (suffer).

Fatigue (疲惫) is the most obvious and immediate consequence of lack of sleep. It slows down 【小题2】 (react) time and prevents you from making quick decisions. In addition, not getting enough sleep also 【小题3】 (have) long-term effects on your health.

You’ve likely heard that you need to get at least eight hours of sleep per night but there isn’t 【小题4】 exact amount of sleep which applies to everyone. Your ideal sleep duration depends 【小题5】 your age. For example, although teenagers need around 8 to 10 hours of sleep every day 【小题6】 (support) their development, as they grow into young adults, they need less and less.

Good sleep habits can make a huge difference in 【小题7】 you feel every day. It’s important to establish a good bedtime routine. If you have trouble 【小题8】 (fall) asleep at night, try going to bed at the same time every night and waking up at the same time each day. This will make it 【小题9】 (easy) for you to fall asleep. 【小题10】 (Similar), try not to oversleep during the day as this can impact your usual sleep schedule.

A healthy lifestyle is related to physical and mental fitness. Do you think it is time 【小题1】(make) changes to lead a healthy life? Nowadays many people say they just don’t get much time to look after their health. However, it is what you do and eat every day 【小题2】 keeps you healthy. So make some little changes in your schedule to improve   【小题3】(you) lifestyle. It’s never too late.

Some health experts have given several suggestions that can help you achieve your goal. First of all, add healthy food items to your diet. For example, 【小题4】(eat) green vegetables and fruits is 【小题5】must because they contain kinds of vitamins and minerals that 【小题6】(be) necessary to your body. Do remember to exercise 【小题7】(regular) because it will burn extra fats in your body and help you gain control of your 【小题8】(weigh). If you can’t exercise every day, at least go for a walk every day. Sleep at least 8 hours every day and make you feel fresh and energetic. 【小题9】 addition, many people do some activities every day, 【小题10】help them to develop their minds. There are many things you can do to keep healthy, but exercising will always be at the top.

Digital screen time before bed can have a negative impact on the quality of your sleep. A European study found being exposed to blue light 【小题1】 (substantial) keeps you mentally stimulated, which tends to throw off the body’s biological clock. Much 【小题2】 (expose) to blue Light weakens the production of melatonin. Melatonin is 【小题3】 causes sleepiness   and helps you relax before bedtime. Suppression of melatonin can cause you to stay up later and sleep less than you normally would.