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Naturally regulate your sleep-wake cycle
Melatonin(褪黑激素) is a naturally occurring hormone(激素) that helps regulate your sleep-wake cycle. Melatonin production is controlled by light exposure. Your brain should produce more in the evening, when it's dark, to make you sleepy, and less during the day when it's light and you want to stay awake. However, many aspects of modern life can disturb your body's natural production of melatonin and your sleep-wake cycle.
Spending long days in an office away from natural light, for example, can impact your daytime wakefulness and make your brain sleepy. Then bright lights at night—especially from hours spent in front of the TV or computer screen—can hold back your body's production of melatonin and make it harder to sleep, However, there are ways for you to naturally regulate your sleep-wake cycle, improve your body's production of melatonin, and keep your brain on a
healthy schedule.
Increase light exposure during the day
☆Remove your sunglasses in the morning and let light onto your face.
☆Spend more time outside during daylight. Try to take your work breaks outside in sun light, exercise outside, or walk your dog during the day instead of at night.
☆Let as much light into your home/workspace as possible. Keep curtains and blinds open during the day, move your desk closer to the window.
☆If necessary, use a light treatment box. A light treatment box can create sunshine and can be especially useful during short winter days when there's limited daylight.
Improve melatonin production at night
☆Turn off your television and computer. Many people use the television to fall asleep or relax at the end of the day. Not only does the light hold back melatonin production, but television can actually excite the mind, rather than relaxing it. Try listening to music or audio books, or practicing relaxation exercises. If your favorite TV show is on late at night, record it for viewing earlier in the day.
☆Don't read from a backlit device at night (such as an iPad). If you use a portable electronic device to read, use an eReader that is not backlit, i. e. one that requires an additional light source such as a bedside lamp.
☆Change your light bulbs. Avoid bright lights before bed, use low-wattage bulbs instead.
☆When it's time to sleep, make sure the room is dark. The darker it is, the better you'll sleep. Cover electrical displays, use heavy curtains or shades to block light from windows, or try an eye mask to cover your eyes.
☆ Use a flashlight to go to the bathroom at night. As long as it's safe to do so, keep the light to a minimum so it will be easier to go back to sleep.
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Title : Naturally regulate your sleep-wake cycle |
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Passage outline |
Supporting details |
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Deciding factor |
☆ Melatonin, a hormone that (76)__________ naturally, helps regulate your sleep-wake cycle. ☆ (77) __________ melatonin in the evening makes you sleepy, while less melatonin during the day makes you (78) __________. |
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Disturbing (79) __________ |
☆ Long days in an office away from (80) __________ light ☆ Long hours in front of the TV or computer screen |
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(81) __________ to increasing light exposure |
☆ (82) __________ off your sunglasses in the morning ☆ Spend more time outside during daylight ☆ Keep curtains open and sit close to the window ☆ Use a light treatment box especially in (83) __________ |
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Methods of improving melatonin production |
☆ Listen to music (84) __________ of watching TV ☆ (85)__________ reading from a backlit device ☆ Use low-wattage bulbs ☆ Use heavy curtains to make the room dark ☆ Use a flashlight to go to the bathroom |
Moving in with a boyfriend causes women to eat more unhealthily and put on weight. But the opposite is true for men, whose long-term health benefits when they move in with a female partner.
Dieticians at Newcastle University said both partners try to please one another, and so change their dietary habits to suit their other half.
It leads men to eat more light meals, such as salads, fruit and vegetables, while women choose to make creamier, heavier dishes like curry or rich pasta sauces, which may please their partner.
Women still have the strongest long-term influence over the couple’s diet and lifestyle, as they still have the traditional role of shopper and cook in most households.
The report, by Newcastle University’s Human Nutrition Research Centre, reviewed the finding of a variety of research projects from the UK, North America and Australia, which looked at the eating and lifestyle habits of couples.
The research shows that women are more likely to put on weight and increase their consumption of foods high in fat and sugar when they move in with their partner.
Women also use food as a comfort when dealing with emotional stress and have been found to gain weight when a relationship ends, while the same finding has not been observed in men.
Many couples reported food as being central to their partnership, and eating together in the evening was particularly important to many.
Report author and registered dietician Dr. Amelia Lake said, “The research has shown that your partner is a strong influence on lifestyle and people who are trying to live healthier lives should take this factor into consideration.”
1.The underlined word “light” (in Paragraph3) probably means _______.
A．not very heavy B．gentle C．less in fat and sugar D．not serious and important
2.According to the report by Newcastle University’s Human Nutrition Research Centre,
______.
A．eating together in the evening is a good way to communicate for couples
B．women put on weight only because they want to suit their other half
C．when men are faced with emotional stress, they will change their dietary habits
D．it is wrong to change your dietary habits to suit your partner
3.According to the passage, moving in with a girlfriend, men _______.
A．have to eat more unhealthy food
B．have few changes of their dietary habits
C．don’t like foods high in fat and sugar at all
D．try to eat foods that their girlfriends like
4.What would be the best title for the passage?
A．Don’t be silly any more, women! B．Dr. Amelia Lake and his study
C．Boyfriends make you fat. D．Which are better dietary habits?
In Canada and the United States, there is a new group of children called “satellite kids”, who live in one place but whose parents live in another place.
Asians are immigrating to Canada and the United States in larger numbers than ever before. Most Asians immigrate because they believe that they can give their children a better education in the West. In Asia, especially in China, Japan, and Korea, it is difficult to go to university. Students must first pass the strict national examination. However, in Canada and the United States, it is easy to go to university and anyone who wants to go can go. As a result, Asian parents decide to leave their countries so that their children can go to university.
The problem is that when Asians arrive, they discover that finding a job and making money are more difficult in the West than in the East. Also, they find that they are very lonely, and that they miss their homes. Because of these two reasons, most Asian parents decide to go back to work while their children study in the West. Therefore, these children become “satellite kids”, and most of their parents do not know how sad it is to be a “satellite kid”.
Only until now are Canadians and Americans discovering the “satellite kid” problem. Because these children do not speak English and because their parents are not there to take care of them, they are often absent from school. To be a “satellite kid” means to grow up in a country where you know you are different and where you cannot make friends because you do not speak English well. Also, it means to grow up lonely, because your parents are elsewhere. What these “satellite kids” will probably say to their parents is that it’s better to have parents around than to have a university education.
1.Some Asian parents send their kids abroad because _______.
A．all foreign universities are better than the ones in their own countries
B．they hope their children may easily find a job there
C．the kids may not be accepted by universities in their own countries
D．the kids want to improve their English and make foreign friends
2.“Satellite kids” refer to Asian kids ________.
A．with university education B．speaking no English
C．without parents D．living abroad alone
3.What is the main idea of the passage?
A．Parents want better education for their kids.
B．Kids in foreign countries alone are badly in need of care from family.
C．Parents feel lonely and miss their families.
D．Canadians and Americans begin to notice the “satellite kids” problem.
Are you an optimist? Do you look at your glass and see it as half full? Do you believe that every cloud has a silver lining and that generally things turn out for the best? Do you believe that if something is meant to be, it will be? If you reply “yes” to all of these questions, then you are an optimist. You probably are enthusiastic, cheerful and outgoing. You may well be successful atwork and in love.
But you may be misguided because things don’t turn out for the best. You may believe that when one door closes another one opens (for example，you may fail to obtain a new job，another chance will come around soon), Wrong. When one door closes, another door slams in your face. That's bitter reality.
Now a book has been published which confirms what we pessimists(悲观者）have suspected all along. It's called The Positive Power of Defensive Pessimism. Its author argues that defensive pessimism can lead to positive results. Defensive pessimism is a strategy used to manage fear, anxiety and worry. Defensive pessimists prepare for things by setting low outcomes for themselves. They carefully consider everything that may go wrong and plan for ways to handle these problems. And this gives them a sense of control. Lawrence Sanno, a psychology professor, says, “What’s interesting about defensive pessimists is that they tend to be very successful people, so their low opinion of the situation’s outcomes is not realistic. They use it to motivate themselves to perform better. ”
So far, so good. This is not rocket science. Defensive pessimists prepare carefully and consider what might go wrong, whether at work, on a date or even in a sports game. It makes sense to have a back-up plan. There are many sayings in English urging caution. For example, “Don’t put all your eggs in one basket,” and “ Don’t count your chickens until they hatch. “ To have a confident and optimistic approach to life’s problems is good. But listen to what Woody Alien，the American comedian says, ”Confidence is what you have before you understand the problem.”
There are pros and cons to being an optimist and a pessimist. Don’t feel bad if you see the glass half empty. You are a realist. But lighten up and hook up with someone who sees the same glass half full.
1.What is the passage mainly about?
A．A book that has recently been published.
B．The dangers of being too optimistic.
C．How to become successful in life.
D．The benefits of defensive pessimism.
2.The underlined sentence “This is not rocket science” in paragraph 4 means .
A．it is quite simple to understand B．there is no real proof
C．it’s not a dangerous thing to do D．the cost is not so high
3.The writer would probably describe himself as .
A．an optimist B．a defeatist C．a realist D．a scientist
4.Which of the following English expressions would a defensive pessimist believe?
A．“Every cloud has a silver lining.” B．“Don’t put all your eggs in one basket.”
C．“Whatever will be, will be.” D．“The glass is half full not half empty.”
Inventors are always looking for ways to make our lives easier, greener and a whole lot more fun. Take a look at the following breakthroughs in science and technology. What in the world will inventors dream up next?
Superhero Suit
Have you ever dreamed of becoming a superhero? Dream no more. There’s a real Iron Man suit, XOS 2, which instantly transforms the person wearing it. The suit provides the power to lift 200 pounds with ease and break slabs（厚片）of wood with a single karate chop. It was designed to help the military with heavy lifting. One person in the suit could do the work of three soldiers.
Up, Up and Away!
It took him 30 years to develop it, and now Glen Martin’s invention is ready to take off. The Martin Jetpack allows its operator to fly 8,000 feet into the air. Unfortunately, you can’t soar through the skies too long. The jetpack holds only 30 minutes’ worth of fuel. The aircraft will sell for $100,000.
Hardworking Robot
The EMIEW2 robot is the perfect office helper. Need a document delivered? No problem! It can also guide visitors to their destinations. The three-foot-tall robot can identify different human voices and respond to commands. One day, it may serve as a receptionist or a security guard.
Green Machine
Say goodbye to gasoline! The AirPod car runs on air power. That means this car won’t pollute the environment. A high-pressure air tank can fill the car in minutes. The three-wheeler can travel about 130 miles between fill-ups.
Beef Power
All aboard the beef train! Amtrak’s Heartland Flyer runs partly on fuel that is made from cow fat. The goal is to reduce carbon emissions by 10%. The train travels between Oklahoma City, Oklahoma, and Fort Worth, Texas.
Robo-Guard
EMILY is a robotic, four-foot-long buoy (救生圈). She can swim through riptides (激流) at up to 24 miles per hour. Her inventor, Tony Mulligan, says that’s 15 times as fast as human lifeguards! EMILY is powered by a tiny electric pump and operated by remote control.
1.What is the disadvantage of Glen Martin’s invention?
A．It uses large amounts of fuel. B．It only flies at low altitudes.
C．It needs a big landing field. D．It has a small gas tank.
2.Which of the following inventions may be popular with modern companies?
A．The EMIEW2 robot. B．EMILY.
C．XOS 2. D．The Martin Jetpack.
3.How many environment-friendly inventions are mentioned in the passage?
A．One. B．Two. C．Three. D．Four.
4.From the passage we learn that __________.
A．the Superhero Suit is designed for fun
B．the EMIEW2 robot can tell different human voices
C．Robo-Guard may serve as a security guard
D．the AirPod car travels far with a little gas
Robert Spring, a 19th century forger (伪造签字者), was as good at his profession that he was able to make his living for 15 years by selling false signatures of famous Americans. Spring was born in England in 1813 and arrived in Philadelphia in 1858 to open a bookstore. At first he make some money by selling his small but genuine of early U.S. autographs (亲笔签字). Discovering his ability at copying handwriting, he began imitating signatures of George Washington and Ban Franklin and writing them on the title pages of old books. To make less the chance of detection (发觉), he sent his forgeries (伪造物) to England and Canada for sale and circulation (销售).
Forgers have a hard time selling their products. A forger can't approach a respectable buyer but must deal with people who don't have much knowledge in the field. Forgers have many ways to make their work look real. For example, they buy old books to use the aged paper of the title page, and they can treat paper and ink with chemicals.
In Spring's time, right after the Civil War, Britain was still fond of the Southern states, so Spring invented a respectable maiden lady known as Miss Fanny Jackson, the only daughter of General "Stonewall" Jackson. For several years Miss Fanny's economic problems forced her to sell a great number of letters and manuscripts belonging to her famous father. Spring had to work very hard to satisfy the demand. All this activity did not prevent Spring from dying in poverty, leaving sharp-eye experts the difficult task of separating this forgeries from the originals.
1.Why did Spring sell his autographs in England and Canada?
A．There was a greater demand there than in America.
B．There was less chance of being detected there.
C．Britain was Spring's birthplace.
D．The price were higher in England and Canada.
2.After the Civil War, there was a great demand in Britain for _______.
A．Southern money
B．signatures of George Washington and Ben Franklin
C．Southern manuscripts and letters
D．Civil War battle plans
3.Robert Spring spent 15 years _______.
A．running a bookstore in Philadelphia
B．corresponding with Miss Fanny Jackson
C．as a forger
D．as a respectable dealer
4.According to the passage, forgeries are usually sold to _______.
A．sharp-eyed experts B．persons who aren't experts
C．book dealers D．owner of the old books
5.Who was Miss Fanny Jackson?
A．The only daughter of General "Stonewall" Jackson.
B．A little-known girl who sold her father's papers to Robert Spring.
C．Robert Spring's daughter.
D．An imaginary person created by Spring.
