You're not doomed to toss and turn every night. Although you might not be able to control all of the factors that relate to your sleep, you can adopt habits that encourage better sleep. Start with these simple sleep tips.
No. 1: Stick to a sleep schedule
Go to bed and get up at the same time every day, even on weekends, holidays and days off. Being consistent reinforces （加强） your body's sleep-wake cycle and helps promote better sleep at night. If you don't fall asleep within about 15 minutes, get up and do something relaxing. Go back to bed when you're tired.
No. 2: Pay attention to what you eat and drink
Don't go to bed either hungry or stuffed. Your discomfort might keep you up. Also limit how much you drink before bed, to prevent disruptive middle-of-the-night trips to the toilet. Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine — which take hours to wear off — can ruin quality sleep.
No. 3: Create a bedtime ritual
Do the same things each night to tell your body it's time to wind down. This might include taking a warm bath or shower, reading a book, or listening to light music. Be careful of using the TV or other electronic devices as part of your bedtime ritual. Some research suggests that screen time or other media use before bedtime has impact on sleep.
No. 4: Get comfortable
Create a room that's ideal for sleeping. Often, this means cool, dark and quiet. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.
Your mattress and pillow can contribute to better sleep, too. Since the features of good bedding are subjective, choose what feels most comfortable to you. If you have children or pets, set limits on how often they sleep with you — or insist on separate sleeping quarters.
No. 5: Limit daytime naps
Long daytime naps can affect nighttime sleep — especially if you're struggling with poor sleep quality at night. If you choose to nap during the day, limit yourself to about 10 to 30 minutes and make it during the mid-afternoon.
If you work nights, you'll need to make an exception to the rules about daytime sleeping. In this case, keep your window coverings closed so that sunlight — which adjusts your internal clock — doesn't interrupt your daytime sleep.
No. 6: Include physical activity in your daily routine
Regular physical activity can promote better sleep, helping you to fall asleep faster and to enjoy deeper sleep. Timing is important, though. If you exercise too close to bedtime, you might be too energized to fall asleep. If this seems to be an issue for you, exercise earlier in the day.
No. 7: Manage stress
When you have too much to do — and too much to think about — your sleep is likely to suffer. To help restore peace to your life, consider healthy ways to manage stress. Start with the basics, such as getting organized, setting priorities and dividing tasks. Give yourself permission to take a break when you need one. Share a good laugh with an old friend.
Nearly everyone has an occasional sleepless night — but if you often have trouble sleeping, contact your doctor. Identifying and treating any underlying causes can help you get the better sleep you deserve.
1.Which of the following is helpful to have quality sleep at night?
A. listening to light music before bed
B. working out in the gym only in the day time
C. using expensive pillows that sell well
D. drinking lots of water instead of coffee before bed
2.Which of the following sleep tips is not mentioned in the passage?
A. Control your daytime sleep time.
B. Adopt healthy ways to handle stress.
C. Follow a flexible sleep timetable.
D. Schedule your daily physical activities.
3.According to the passage, in what situation do you need to contact your doctor?
A. You can not nap in the day time.
B. You frequently have trouble sleeping.
C. You do not fall asleep within 15 minutes.
D. You have too much to think about before bed.
4.What’s the purpose of this passage?
A. To provide advice on promoting better sleep at night.
B. To inform readers of different sleep habits before bed.
C. To offer tips on various relaxing activities before bed.
D. To convince readers of the importance of quality sleep at night.
The day I became a mom was not the day my daughter was born, but seven years later. Up until that day, I had been too busy trying to survive my abusive marriage. I had spent all my energy trying to run a “perfect” home that would pass inspection each evening, and I didn’t see that my baby girl had become a child. I’d tried endlessly to please someone who could never be pleased and suddenly realized that the years had slipped by and could never be recaptured（重现）.
Oh, I had done the normal “motherly” things, like making sure my daughter got to ballet and tap and gym lessons. I went to all of her recitals and school concerts, parent-teacher conferences and open houses — alone. I ran interference during my husband’s anger when something was spilled at the dinner table, telling her, “It will be okay, Honey. Daddy’s not really mad at you.” I did all I could to protect her from hearing the awful shouting after he returned from a night of drinking. Finally I did the best thing I could do for my daughter and myself: I removed us from the home that wasn’t really a home at all.
That day I became a mom was the day my daughter and I were sitting in our new home having a calm, quiet dinner just as I had always wanted for her. We were talking about what she had done in school and suddenly her little hand knocked over the full glass of chocolate milk by her plate. As I watched the white tablecloth and freshly painted white wall become dark brown, I looked at her small face. It was filled with fear, knowing what the outcome of the event would have meant only a week before in her father’s presence. When I saw that look on her face and looked at the chocolate milk running down the wall, I simply started laughing. I am sure she thought I was crazy, but then she must have realized that I was thinking, “It’s a good thing your father isn’t here!” She started laughing with me, and we laughed until we cried. They were tears of joy and peace and were the first of many tears that we cried together. That was the day we knew that we were going to be okay.
Whenever either of us spills something, even now, seventeen years later, she says, “Remember the day I spilled the chocolate milk? I knew that day that you had done the right thing for us, and I will never forget it.”
That was the day I really became a mom. I discovered that being a mom isn’t only going to ballet, and tap and gym recitals, and attending every school concert and open house. It isn’t keeping a spotless house and preparing perfect meals. It certainly isn’t pretending things are normal when they are not. For me, being a mom started when I could laugh over spilled milk.
1.What was the writer mostly engaged in seventeen years ago?
A. Passing inspection from the community.
B. Trying very hard to please the baby girl.
C. Nurturing the baby girl to become a child.
D. Running a perfect home to satisfy her husband.
2.According to the writer, ______ is not the normal “motherly” things.
A. signing up kids for ballet and gym lessons
B. attending parent-teacher conferences
C. protecting kids when they are scolded by the father
D. going to kids’ school concerts and open houses
3.The underlined phrase “ran interference” can best be replaced by______.
A. informed her B. covered her
C. pleased her D. pardoned her
4.It can be inferred from the passage that______.
A. mum and daughter had led a miserable life before moving out
B. being a mum is not pretending things are normal when they are not
C. the daughter spilled the chocolate milk deliberately in the new home
D. mum and daughter laughed together at the funny paints on the wall
5.According to the passage, when did the writer become a real mom?
A. The day she gave birth to her daughter
B. The day she lost contact with her husband
C. The day she created a relaxing family atmosphere
D. The day she laughed at the spilled chocolate milk
完形填空,阅读下面短文，掌握其大意，然后从1 ~ 20各题所给的四个选项（A、B、C、D）中，选出最佳选项，并在答题纸上将该选项标号涂黑。
It was hot and humid. I myself out of the house to ride my bike along the Hudson River. I had myself I would learn to ride with no hands and my summer freedom is decreasing. lifting my hands before losing balance, I rode steadily up the bike path.
Later, I parked my bike and lay down on a wooden . Just as I got , a man appeared in my vision. “It looks like it's going to rain,” he said. “I was just like you once,” the man continued. “One day, I went for a bike ride and lay down on a bench, it started to rain. People walking by me probably thought I was .” I listened, with the rain falling down. “Rain is like therapy （治疗）,” he said, “ you just lie there and let it fall on your face.”
“I'm taking a tai chi class, and there's this word, Kua, that means ‘Everything in the is connected.'” He began to sway （摇晃） a little. “When the shoulders move, the hips move. Everything is connected.” The rain fell , and I told the man I'd better get home. “Nice to meet you,” he said, and we called each other's bikes beautiful before forever.
I had never ridden in the rain before. I was that I wouldn't be able to practice my hands-free skills on the way home. But then a（an） thought came into my mind: Why not? The wind and icy summer rain beat my face my bent knees took turns being first and I my arms in the air, my balance holding strong. I yelled to no one . I'd never been more truly in the moment. Everything was connected.
For the first time, I saw the cruelty of umbrellas for us from the soft, healing, tapping raindrops. Like an umbrella, the codes of urban society prevent us from having with strangers. The danger is understandable, but the of riding a bike with no handlebars and the refreshment of words from a mysterious stranger is worth getting a little wet.
1.A. withdrew B. dragged C. guided D. invited
2.A. promised B. planned C. acknowledged D. arranged
3.A. Immediately B. Frequently C. Occasionally D. Rarely
4.A. floor B. bed C. chair D. bench
5.A. curious B. conscious C. comfortable D. cautious
6.A. as if B. even though C. in case D. only if
7.A. sick B. wet C. mad D. poor
8.A. where B. when C. what D. how
9.A. world B. universe C. sport D. body
10.A. harder B. more rapidly C. bigger D. more suddenly
11.A. parting B. leaving C. breaking D. disappearing
12.A. embarrassed B. disappointed C. satisfied D. amazed
13.A. considerate B. passive C. popular D. wild
14.A. which B. that C. as D. with
15.A. raised B. rose C. arose D. aroused
16.A. in brief B. in particular C. in general D. in secret
17.A. distinguishing B. trapping C. moving D. blocking
18.A. appointments B. conflicts C. fun D. contact
19.A. excitement B. inspiration C. pain D. trouble
20.A. sharp B. difficult C. enjoyable D. wise
– Excuse me, but is it possible for me to meet Mr. Smith in his office this afternoon?
– ________. How about 4:30?
A. Not really B. I am sure
C. Let me check D. Never mind
The refugee crisis（难民危机） in Europe, if ________ properly, can lead to serious social problems.
A. not handled B. not being handled
C. not to be handled D. not having been handled
It is generally cold and dry here in autumn, but sometimes, it ________ also be warm and rainy.
A. may B. should C. must D. can
