1．Establish a regular bedtime and rising time, and stick to them.

       A regular bedtime and rising time can help you stabilize your internal clocks. Select a bedtime that’s good and natural for you. Don’t change your bedtime and rising time on weekends. Reprogramming your sleep rhythms for two days doesn’t do much to help you remove sleep debt, and it throws off your sleepwake  cycles just in time for a bad case of Sunday-night insomnia（失眠）.

2．Avoid physical and mental stimulation（兴奋）just before sleep.

       Physical effort too close to bedtime energizes your body’s systems by stimulating the release of adrenaline（肾上腺素）. Mental stimulation includes any activity that taxes your mind or gets your thoughts racing, such as watching an action-packed TV show. Similarly, planning tomorrow’s schedule, or reading a chapter from a murder mystery novel before turning out the light does not give you adequate time to escape from mental activity before trying to sleep.

3．Determine how many hours you should be sleeping.

       To determine your ideal length of sleep, factor in these considerations：（1）how many hours you slept on average as a child,（2）how many hours you slept each night on average before your insomnia began,（3）how many hours’ sleep you require to awake naturally without an alarm set, and（4）how many hours you must sleep so as not to experience daytime sleepiness.

4．Don’t go to bed too early.

       Since your body normally lets you sleep only the number of hours it needs, if you’re going to bed too early, you will likely awake too early as well.

5．Avoid naps

       Four out of five people with insomnia sleep better at night without naps. If you’re a committed napper, you can skip all naps for a week. If you feel better and sleep better, then drop them.

6．Take a warm bath within two hours of bedtime.

       A twenty-minute warm , soaking bath at a temperature of about 100—102 F not only is a great relaxer at day’ s end, but also raises your inner body temperature by several degrees. The ensuring drop in body temperature will naturally cause tiredness and sleep.

1．Which of the following will be helpful for a sound sleep?

       A．Tiredness                                                   B．Higher inner body temperature.

       C．Hot water.                                                  D．Lower room temperature.

2．What does the underlined word “them” refer to?

       A．People.                   B．Insominas.              C．Naps.                            D．Nappers.

3．If you want to have a good rest and enjoy an energetic travel the next day, what shouldn’t you do the night before?

       A．Watch TV.                                                        B．Take a warm bath   

       C．Plan the next day’s travel                             D．Go to bed at usual time

4．We may learn from the passage that       .

       A．most people have sleep difficulty

       B．many people prefer to sleep less at the weekends

       C．some people lack sleep during the weekends

       D．one needn’t keep the same bedtime the whole week

5．The writer mainly aims to tell us       in this passage .

       A．the difference between good sleep and bad sleep

       B．some ways of having a good sleep

       C．ways to get rid of bad sleeping habits

       D．how to arrange your night time

Shay asked, “Do you think they’ll let me play?” Shay’s father knew that most of the boys would not want someone like Shay on their team, but the father also understood that if his son, mentally and physically disabled, were allowed to play, it would give him a much-needed sense of belonging and some confidence.
Shay’s father approached one of the boys on the field and asked if Shay could play, not expecting much. The boy looked around and said, “We’re losing by six runs (分) and the game is in the eighth inning (局).I guess he can be on our team and we’ll try to put him in to bat in the final inning.
Shay struggled over to the team’s bench and put on a team shirt with a broad smile and his father had a small tear in his eye and warmth in heart. The boys saw the father’s joy at his son being accepted.
In the bottom of the eighth inning, Shay’s team scored a few runs but was still behind by three. In the top of the final inning, Shay put on a glove and played in the field. Even though no hits came his way, he was obviously joyful just to be in the game and on the field. In the bottom of the final inning, Shay’s team scored again. Now, Shay was scheduled to be next at bat. Would they let Shay bat and give away their chance to win the game?
Surprisingly, Shay was given the bat. Everyone knew that a hit was almost impossible. The first pitch (投) came and Shay missed. The pitcher again took a few steps forward to throw the ball softly towards Shay. As the pitch came in, Shay swung at the ball and hit a slow ground ball right back to the pitcher.
The pitcher could have easily thrown the ball to the first baseman and Shay would have been out and that would have been the end of the game .Instead, the pitcher threw the ball right over the head of the first baseman, beyond the reach of all teammates, The audience and the players from both teams started screaming, “Shay, run to first! ” Never in his life had Shay ever run that far but made it to first base, wide-eyed and shocked..
Everyone should, “Run to second!” Catching his breath, Shay awkwardly ran towards second. By the time Shay rounded towards second base, the smallest guy on their team, who had a chance to be the hero for his team for the first time, could have thrown the ball to the second baseman, but he understood the pitcher’s intentions and he too intentionally threw the ball high and far over the third baseman’s head.
All were screaming，“Shay，Shay，Shay，all the way Shay.” Shay reached third base when one opposing player ran to help him and shouted, “Shay, run to third.” As Shay rounded third, all were on their feet, crying, “Shay, run home！”Shay ran to home, stepped on the home base and was cheered as the hero who the who won the game for his team.
That day, the boys from both teams helped bring a piece true love and humanity into this world. Shay didn’t make it to another summer and died that winter, having never forgotten being the hero and making his father so happy and coming home and seeing his mother tearfully hug her little hero of the day!
【小题1】Not expecting much, Shay’s father still asked the boy if Shay could play, mainly because the father _________.

For a long time, a boy wondered why his next-desk-pal was always the first in the class, whereas he could only rank the 21st. At home, he asked his mom, “Am I more stupid than other kids? How come I always lag behind? I just can’t come up with an answer.” Mom was aware that her son’s self-respect had been damaged by the ranking system, but she didn’t know what to say to help.
She was tempted (想要) to say that intelligence differs and that yes, her son’s friend really was the smarter boy. But that would have so upset her son. Thank goodness she resisted the temptation to say it.
Her son and his friend went on to high school that year, but despite trying as hard as he could, her son’s friend still outdid him. But she was proud of her boy for his hard work, sincerely proud. It was around this time she decided to take him on a trip to the seaside. On the trip, she at last found an answer for him.
Today her son no longer cares about rankings. He doesn’t have to, for he himself is now the top of the class – at the top national university he attends. Invited to speak to his old high school, he mentioned a valuable childhood experience: “Once, on a trip to the sea, my mother and I were lying on the beach. She pointed to the sea and said to me: ‘Do you see the seabirds fighting for food out there? When a wave comes near, the little birds rise quickly. The “clumsy” seagulls (海鸥) are far less agile (灵活的) and have to struggle to get away from the wave. But these “clumsy” birds prove to have the biggest, strongest wings, which open the widest and allow the bird to travel the furthest. When the season changes, they leave for foreign shores, leaving the little birds behind. Son, I have a feeling that you are one of those seagulls.”
【小题1】 From the first paragraph, we could conclude the mother ______.

Shay asked, “Do you think they’ll let me play?” Shay’s father knew that most of the boys would not want someone like Shay on their team, but the father also understood that if his son, mentally and physically disabled, were allowed to play, it would give him a much-needed sense of belonging and some confidence.
Shay’s father approached one of the boys on the field and asked if Shay could play, not expecting much. The boy looked around and said, “We’re losing by six runs (分) and the game is in the eighth inning (局).I guess he can be on our team and we’ll try to put him in to bat in the final inning.
Shay struggled over to the team’s bench and put on a team shirt with a broad smile and his father had a small tear in his eye and warmth in heart. The boys saw the father’s joy at his son being accepted.
In the bottom of the eighth inning, Shay’s team scored a few runs but was still behind by three. In the top of the final inning, Shay put on a glove and played in the field. Even though no hits came his way, he was obviously joyful just to be in the game and on the field. In the bottom of the final inning, Shay’s team scored again. Now, Shay was scheduled to be next at bat. Would they let Shay bat and give away their chance to win the game?
Surprisingly, Shay was given the bat. Everyone knew that a hit was almost impossible. The first pitch (投) came and Shay missed. The pitcher again took a few steps forward to throw the ball softly towards Shay. As the pitch came in, Shay swung at the ball and hit a slow ground ball right back to the pitcher.
The pitcher could have easily thrown he ball to the first baseman and Shay would have been out and that would have been the end of the game .Instead, the pitcher threw the ball right over the head of the first baseman, beyond the reach of all teammates, The audience and the players from both teams started screaming, “Shay, run to first! ” Never in his life had Shay ever run that far but made it to first base, wide-eyed and shocked..
Everyone should, “Run to second!” Catching his breath, Shay awkwardly ran towards second. By the time Shay rounded towards second base, the smallest guy on their team, who had a chance to be the hero for his team for the first time, could have thrown the ball to the second baseman, but he understood the pitcher’s intentions and he too intentionally threw the ball high and far over the third baseman’s head.
All were screaming，“Shay，Shay，Shay，all the way Shay.” Shay reached third base when one opposing player ran to help him and shouted, “Shay, run to third.” As Shay rounded third, all were on their feet, crying,“Shay, run home！”Shay ran to home, stepped on the home base and was cheered as the hero who the who won the game for his team.
That day, the boys from both teams helped bring a piece true love and humanity into this world. Shay didn’t make it to another summer and died that winter, having never forgotten being the hero and making his father so happy and coming home and seeing his mother tearfully hug her little hero of the day!
【小题1】
Not expecting much, Shay’s father still asked the boy if Shay could play, mainly because the father _________.

A．True human nature could be realized in the way we treat each other.

B．Everyone has his own strength even if mentally or physically disabled.

C．Everyone can develop his team spirit in sports and please his parents.

D．The results of the game should not be the only concern of the players.

For a long time, a boy wondered why his next-desk-pal was always the first in the class, whereas he could only rank the 21st. At home, he asked his mom, “Am I more stupid than other kids? How come I always lag behind? I just can’t come up with an answer.” Mom was aware that her son’s self-respect had been damaged by the ranking system, but she didn’t know what to say to help.
She was tempted (想要) to say that intelligence differs and that yes, her son’s friend really was the smarter boy. But that would have so upset her son. Thank goodness she resisted the temptation to say it.
Her son and his friend went on to high school that year, but despite trying as hard as he could, her son’s friend still outdid him. But she was proud of her boy for his hard work, sincerely proud. It was around this time she decided to take him on a trip to the seaside. On the trip, she at last found an answer for him.
Today her son no longer cares about rankings. He doesn’t have to, for he himself is now the top of the class – at the top national university he attends. Invited to speak to his old high school, he mentioned a valuable childhood experience: “Once, on a trip to the sea, my mother and I were lying on the beach. She pointed to the sea and said to me: ‘Do you see the seabirds fighting for food out there? When a wave comes near, the little birds rise quickly. The “clumsy” seagulls (海鸥) are far less agile (灵活的) and have to struggle to get away from the wave. But these “clumsy” birds prove to have the biggest, strongest wings, which open the widest and allow the bird to travel the furthest. When the season changes, they leave for foreign shores, leaving the little birds behind. Son, I have a feeling that you are one of those seagulls.”
【小题1】From the first paragraph, we could conclude the mother ______.