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.
New Zealand will create one of the largest marine protected areas in the world, spanning an area of 620,000 sq km.
The Kermadec Ocean Sanctuary (保护区) will be one of the world’s most significant fully protected ecosystems, the prime minister of New Zealand, John Key, told the UN General Assembly in New York.
The sanctuary is in the South Pacific Ocean, about 1,000 km north-east of New Zealand, and expands a marine reserve that surrounds some small islands. The area is considered important in terms of biodiversity, featuring nearly 35 species of whales and dolphins, 150 types of fish and three of the world’s seven sea turtle species. It is also geologically significant, including the world’s longest chain of underwater volcanoes and the second deepest ocean trench, into 10 km underwater — deeper than Mount Everest’s height. The scale of the sanctuary will dwarf (矮化) any previous New Zealand’s protected area, spanning twice the size of the country’s mainland. It will cover 15% of New Zealand’s economic zone.
Commercial and recreational fishing will be completely banned, as will oil, gas and mineral prospecting (勘探), exploration and mining. Key’s government aims to pass legislation establishing the sanctuary next year.
"The sanctuary is a world-class, unspoiled marine environment and New Zealand is proud to protect it for future generations,"Key said."New Zealanders value our coasts and oceans, which are an important part of our culture, economy and environment and we are committed to managing them sustainably. Creating protected areas will support not only our own fisheries, but those of our Pacific neighbors, adding to New Zealand’s efforts to help grow Pacific economies through the responsible management of their ocean resources."
Nick Smith, New Zealand’s environment minister, said the sanctuary might impose a cost upon the mining industry but that it is important to protect the ocean before exploration takes place."New Zealand needs to use its vast ocean resources for jobs and exports in industries like fishing, aquaculture, minerals and energy, but we also need to set aside special areas where nature comes first and marine life is fully protected,"Smith said.
New Zealand will monitor the area via its navy and satellite technology. The Kermadec region will join three other key areas in the Pacific protected by the US, the UK and Australia.
Matt Rand, director of the Pew Charitable Trusts’ Global Ocean Legacy (遗产) campaign, welcomed Key’s announcement."New Zealand will create the gold standard of conservation areas in the sanctuary, preserving one of the few ly unspoiled areas of ocean on Earth,"he said."This commitment is an exciting step toward meeting global goals to safeguard at least 30% of the ocean through fully protected marine reserves."
1.Why is the Kermadec Ocean Sanctuary important in biodiversity?
A. It has a superior geographical location.
B. It has many different kinds of sea animals.
C. Its environment is suitable for the growth of marine life.
D. It is the only unspoiled area of ocean remained on Earth.
2.Which of the following will Key probably agree on?
A. People are allowed to fish for fun in the sanctuary.
B. All Pacific countries should be responsible for ocean resources.
C. New Zealanders attach great importance to protecting the sanctuary.
D. New Zealand has made great achievement in creating protected areas.
3.What can we infer from what Nick Smith said?
A. New Zealand should develop its marine industry in special areas.
B. The Kermadec Ocean Sanctuary may affect New Zealand’s mining industry.
C. New Zealand hasn’t figured out how to make full use of its ocean resources.
D. Measures should be taken immediately to protect the ocean after explorations.
Camels are large animals living in dry areas. There are two species of camels; the Arabian camel with a single hump(驼背) from the dry desert areas of West Asia, and the Bactrian camel with two humps from Central and East Asia. Camels are over 7 feet tall and weigh over 1,600 pounds. They will live up to 40 to 50 years. Most camels are domesticated(驯化) and fed by people. Camels are plant-eaters．
Camels are very strong animals with wide, padded feet. They have thick leathery pads on their knees and chest. Camels have nostrils(鼻孔)that can open and close, protecting them from the desert environment. Bushy eyebrows and two rows of long eyelashes protect their eyes from sand. Their mouth is extremely tough, allowing camels to eat thorny(带刺的)desert plants. Their widened feet help them move without sinking into the sand. Their thick coats reflect sunlight, and also protect them from the intense heat from desert sand. Their long legs help by keeping them further from the hot ground．
Camels can go without food and water for 3 to 4 days. They do not store water in their humps as is commonly believed．The humps are actually a container of fat. Camels are incredibly well-adapted to their environment. When conditions heat up, camels can increase their own body temperature, which prevents sweating and therefore water loss. They may not sweat at all during the day．
Camels are sometimes called“ships of the desert”because people ride them around the hot, dry deserts of the world．However, the number of camels is becoming smaller for various reasons．
1.According to the passage, camels usually live in ________．
A. Asia B. Africa
C. America D. Australia
2.Paragraph 2 is mainly about ________．
A. camels are useful animals B. camels are clever animals
C. camels’ body structure and function D. camels’ characteristics and habits
3.The reason why camels lose little water in deserts is that they ________．
A. get water from green foods B. can adjust their temperature
C. store enough water in the humps D. can manage without water
4.What will the author probably talk about following the last paragraph?
A. Ways to protect camels． B. Habitats of camels．
C. Reasons for raising camels． D. Functions of camels．
假如你是李华，你班的留学生Charles即将结束三周的假期从美国返回。你想委托他为你代购一个剃须刀，作为生日礼物送给爸爸。请按照以下要求给他写一封电子邮件：
1．品牌：Gillette：
2．价格：30美元左右。
参考词汇：剃须刀shaver
注意：
1．词数100左右：
2．可以适当增加细节，以使行文连贯：
3．开头语和结束语已为你写好，不计入总词数。
Dear Charles，
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
Yours，
Li Hua
假定英语课上老师要求同桌之间交换修改作文，请你修改你同桌写的以下作文。文中共有10处语言错误，每句中最多有两处。错误仅涉及一个单词的增加、删除或修改。
增加：在缺词处加一个漏字符号()，并在其下面写出该加的词。
删除：把多余的词用(＼)划掉。
修改：在错的词下画一横线，并在该词下面写出修改后的词。
注意：1. 每处错误及其修改均仅限一词；
2. 只允许修改10处，多者（从第11处起）不计分。
Dear Peter,
I’m very glad to receive your e-mail asking for information about the host family we have arranged you to stay with．
Locating in a beautiful and quiet neighborhood, the house was big enough to enable you to have a room of your own．Apart from the convenient public transportation, our private car will make your visits easy．Because all the family members can speak fluently English and have outgoing personalities, I’m sure you will have no trouble communicate with them．Above all, they hosted the American student last year, through that they gained lots of experience．In addition to, the hostess cooking will guarantee you a wonderful chance of tasting delicious Chinese food．
I can well remember that I was once asked to deliver a speech titled “A Real Test in My Life” before the whole class at the age of 9! You can imagine how 1. (terrible) shy I was with so many eyes 2. (fix) upon me. I had no 3. (choose) but to prepare for it, though. First of all, I was to draft the speech, which was just a piece of cake for me, a good writer. But the hardest part 4. (lie) in my oral presentation from my memory— for to read from the paper was not allowed. The real moment began 5. I stood on the platform with my legs trembling and my mind blank. But my listeners were waiting patiently without any signs of rushing me. Gradually I found myself back, 6. (deliver) my speech with difficulty. After what seemed to be a hundred years, I found my audience applauding— I made 7.! From then on, my fear of talking before an audience disappeared. Actually with my 8. (confident) building up, I now turn out to be a great speaker. Looking back, I know the greatest difficulty on our way 9. success is our fear. Overcome it 10. we will be able to achieve our goals.
