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Nothing is more upset than not being able to sleep, tossing and turning. Your mind is racing, going over everything that happened that day. Night noises keep you awake, what can you do? Here are some things you can do to help you to fall asleep.
Sleep only when sleepy
This reduces the time you are awake in bed.
If you can't fall asleep within 20 minutes, get up and do something boring until you feel sleepy.
Don't expose yourself to bright light while you are up. The light tells your brain that it is time to wake up.
Don't take naps
This will ensure that you are tired at bedtime. If you just can't make it through the day without a nap, sleep less than one hour, and take a nap before 3 p. m.
Get up and go to bed the same time every day
Even on weekends! When your sleep cycle has a regular rhythm, you will feel better.
Regular exercise can help you sleep well, but the time to do exercise is important. Exercising in the morning or early afternoon will not interfere（干扰）with sleep.
Have a snack before bedtime
If your stomach is too empty, that can interfere with sleep. However, if you eat a heavy meal before bedtime, that can interfere as well. Have a warm glass of milk.
Take a hot bath 90 minutes before bedtime
A hot bath will raise your body temperature, but it is the drop in body temperature that may make you feel sleepy.
56. If you want to have a good sleep at night, you can .
A. take a bath before bedtime
B. sit quietly with the light on
C. read an uninteresting magazine
D. think over what happened in the day
57. According to the passage, one had better not take naps .
A. before 3 p. m
B. for over one hour
C. when they are tired
D. when they have many things to do
58. What can we infer from the passage?
A. A lot of people have problems in sleeping.
B. Taking exercise before bedtime can help you sleep well.
C. The rise in your body temperature makes you feel sleepy.
D. Have a little food when you feel very hungry before bedtime.
59. What is the best title for the passage?
A. How to sleep well
B. Why can’t we fall asleep
C. Developing a regular sleep cycle
D. Sleep habits and health
查看习题详情和答案>>This medicine will make you ______ . You ______ take more.
[ ]
A. sleep, ought to
B. sleepy, oughtn't to
C. asleep, shouldn't
D. sleeping, ought to
查看习题详情和答案>>This medicine will make you ______ . You ______ take more.
[ ]
A. sleep, ought to
B. sleepy, oughtn't to
C. asleep, shouldn't
D. sleeping, ought to
查看习题详情和答案>>a preference-or even the result of late-night studying or instant messaging-but is rooted in their biological
rhythms(节律). All of this would be little more than an interesting observation except that most high schools
start so early, and so many teenagers are having a hard time staying awake.
A recent article in The Times cited a National Sleep Foundation survey in which more than a quarter of
the students reported that they fell asleep in class at least once a week. Researchers say this is true because
youngsters - beginning around age 12 until they reach their mid-20s-only start producing melatonin, the
sleep-inducing hormone(荷尔蒙), around 11:00 pm and that production lasts until about 7:00 am. In adults,
melatonin lasts to around 4:00 am. Trying to wake up a teenager before 7:00 am is like trying to awake an
adult before 4:00 am.
The obvious remedy(补救)would be for high schools to start later-well, after 8:00 am. A handful of
schools that have switched have reported beneficial results. School officials in Minneapolis say that
attendance improved and students' grades rose slightly after they changed to start at 8:40 am several years
ago. In Wilton, Conn., where the high school start time was pushed back to 8:20 am from 7:35 am, teachers
and parents reported better student behavior and greater alertness. Surveys of students in both districts
indicated that they did not use the later starts as an excuse to go to bed later.
Numerous districts have considered the idea of later high school hours, only to drop it because of fierce
adult opposition. Coaches complain that the later classroom hours in the afternoon would take time from
their training programs and teams' success. School bus companies would be forced to change their
schedules. And many parents complained that they would have to adjust their own schedules.
Many schools officials say more research is needed. We're all for that and for remembering that the goal
is to educate youngsters-and for that they need to be awake.
B. they waste too much rest time sending instant messages
C. they prefer to stay in bed rather than get up early
D. their biological systems make them do so
B. adults sleepy after 4:00 am
C. youngsters sleepy before 7:00 am
D. adults awake after 4:00 am
B. later high school start time made students go to bed late
C. students don't go to bed late even though they have later high school hours
D. later high school start time is a very effective measure
① School team coaches.
② Many parents.
③ School teachers.
④ School bus companies.
B. ①②④
C. ①③④
D. ②③④
B. negative
C. indifferent
D. unclear
just a preference - or even the result of late-night studying or instant messaging - but is rooted in their
biological rhythms (节律). All of this would be little more than an interesting observation except that most
high schools start so early, and so many teenagers are having a hard time staying awake.
A recent article in The Times cited a National Sleep Foundation survey in which more than a quarter
of the students reported that they fell asleep in class at least once a week. Researchers say this is true
because youngsters - beginning around age 12 until they reach their mid-20s-only start producing
melatonin, the sleep-inducing hormone (荷尔蒙), around 11:00 pm and that production lasts until about 7:00 am. In adults, melatonin lasts to around 4:00 am. Trying to wake up a teenager before 7:00 am is
like trying to awake an adult before 4:00 am.
The obvious remedy (补救) would be for high schools to start later-well, after 8:00 am. A handful of
schools that have switched have reported beneficial results. School officials in Minneapolis say that
attendance improved and students' grades rose slightly after they changed to start at 8:40 am several
years ago. In Wilton, Conn., where the high school start time was pushed back to 8:20 am from 7:35 am,
teachers and parents reported better student behavior and greater alertness (活泼). Surveys of students
in both districts indicated that they did not use the later starts as an excuse to go to bed later.
Numerous districts have considered the idea of later high school hours, only to drop it because of
fierce adult opposition. Coaches complain that the later classroom hours in the afternoon would take time
from their training programs and teams' success. School bus companies would be forced to change their
schedules. And many parents complained that they would have to adjust their own schedules.
Many schools officials say more research is needed. We're all for that and for remembering that the
goal is to educate youngsters-and for that they need to be awake.
B. they waste too much rest time sending instant messages
C. they prefer to stay in bed rather than get up early
D. they have to study till late at night
B. youngsters sleepy before 7:00 am
C. adults sleepy after 4:00 am
D. adults awake after 4:00 am
B. later high school start time made students go to bed late
C. students don't go to bed late even though they have later high school hours
D. later high school start time is a very effective measure
① School team coaches.
② Many parents.
③ School teachers.
④ School bus companies.
B. ①②④
C. ①③④
D. ②③④
B. negative
C. uninterested
D. positive