Quality sleep is very important for your health. 【小题1】. Today we’ve got our top favorite sleep advice.

Set a regular bedtime

Go to bed at the same time every night. 【小题2】. Try not to break this routine (惯例) on weekends when you will probably stay up late. If you want to change your bedtime, make the change gradually, such as 15 minutes earlier or later each day.

Eat the right food

Some foods are more helpful to a better night’s sleep than others. 【小题3】. Others like bananas, potatoes, and whole-wheat bread are also helpful.

Exercise to improve sleep

Exercising is good for your health in many ways. A good night’s sleep is one of them. 【小题4】. Studies show that exercise in the morning or afternoon can help deepen sleep and cut the time it takes you to fall asleep.

However, those who exercise in the evening hours see little or no improvement in their sleep.

Reduce screen time before bed

【小题5】. A recent study shows that people who use electronic media just before bedtime get lower-quality sleep even when they get as much sleep as those who don’t.

Salted fish, a kind of common food, is popular in the south of China. It is chewy（有嚼劲的）and adds a salty flavor to other dishes. But eating too much salted fish can cause cancer.

Salted fish is produced with a large amount of salt, which later turns into nitrites（亚硝酸盐）. When nitrites reach our stomach, they turn into another kind of chemical（化学物质）that can cause cancer, Huang Yufang from the Cancer Center of Guangzhou Medical University told Xinhua News Agency.

So does this mean we can’t eat salted fish any more? “People don’t need to worry too much. It has to do with how often you eat certain food and how much of them you eat,” Huang said. If you really like eating salted fish, you can eat a small amount once or twice a month. Meanwhile, you should also eat more fruit and vegetalbes that are rich in vitamin C（维他命C）, as this can help to prevent the formation（形成）of nitrites.

In fact, there are many kinds of foods that are thought to cause cancer, such as fried chicken and even red meat, such as pork, lamb and beef. But it doesn’t mean a person will get cancer just by eating them, according to the World Health Organization.

Cancer is caused by different factors, such as one’s genes（基因）, environment, lifestyle and eating habits. “As long as one has a balanced diet, one doesn’t need to avoid cancer-causing food at all.” Fang Yu, a doctor from the Beijing Cancer Hospital, told People’s Daily.

Michelle, a famous lady, has found that more than 25% students are too fat in her country. It is a very serious problem. So she starts a Health Program to deal with it. The Health Program is to reduce the number of fat students today and in the future.

The program will get families, schools, newspapers, magazines and TVs to join together and deal with the students’ obesity so that students will be at a healthier weight.

The program includes: Food stores should sell healthier foods; schools should arrange(安排) healthier meals without too much fat and more gym classes.

The lady is trying to fight the students’ obesity all over the country because it can cause illnesses and high food cost. She wants the students to eat right, exercise more and control their weight. She also wants the students to understand it is important to have less sweet food and drink water, milk and fresh juices, but not to choose cokes. At the same time, she has also set a good example by planting a vegetable garden. She hopes that the garden will encourage more people to plant one, too.

The Health Program is really meaningful to the students today and in the future. As she says, “We can’t always build the future for the young, but we can build the young for the future.”