Just as you schedule time to see friends or get a massage do the same with your worries, 【1】 In addition to writing down what’s worrying you, create at least one action item you can do to help deal with the issue. Thinking through those potential stressors earlier in the day should help ease how much you worry about those things when your head hi is the pillow.

Create a Routine to Power Down Your Brain

【2】 Not true. Modern busy living has created so much stimulation (刺激) in the day that brains now operate at super-fast speed. If you don’t give them time to rest; they’ll continue going at that speed at bedtime. At least 30 minutes before you go to bed, start your probed preparations and then do something relaxing. Keep it consistent, and you’ll train your body to expect sleep after that relaxation period.

Keep a Gratitude List

Now that you’ve thrown away your worries, replace the void (空白) where those negative thoughts once lived with positive ones by starting a gratitude journal. The impact of I hose positive thoughts is greater when you write them down, 【3】

Practice 4-7-8 Breathing

Deep breathing is so effective for sleep. In order to get to sleep，your heart rate needs to slow down. 【4】 Practice 4-7-8 breathing before you go to bed: Inhale (吸氣) for a count of four, hold for seven counts，and then blow out for eight counts.

【5】

As you lie in bed, relax all of your muscles one by one, starting at your toes and ending at your head. Not only is this incredibly relaxing，as the name implies, it also forces you to think about the physical parts of your body, directing your attention away from whatever is stressing you.

A. Exercise Right Before Bed

B. Do Progressive Muscle Relaxation

C. Consider the relaxing effects of positive thoughts on your mind.

D. Schedule a consistent time every day to write down those worries on paper.

E. Most people assume that sleep is like breathing your body will just do it.

F. And breathing techniques are one of the most effective ways to achieve his goal.

G. So try spending a few minutes each night listing several things you’re grateful for.

【1】He will make progress only in this way. (改寫倒裝句)

_______________________________________________________.

【2】The girl sat in the classroom, and listened to the teacher carefully. (用非謂語(yǔ)動(dòng)詞改寫)

_______________________________________________________.

【3】What he said disappointed me most. (用強(qiáng)調(diào)句強(qiáng)調(diào)劃線部分)

_______________________________________________________.

【4】We should protect our environment. It is of vital importance. (改寫非限制性定語(yǔ)從句)

_______________________________________________________.

【5】Because he missed the first bus, he was late. (用 The reason why… was that…改寫)

_______________________________________________________.

【1】Only in this way _______________ (他才會(huì)對(duì)現(xiàn)在的情況 滿意) present condition. (satisfy)

【2】Communication becomes more convenient nowadays . Cellphones _________(使得 這成為可能)for us to talk to anyone from anywhere. (make)

【3】Our factory produced ____________(生成的電腦是去年的三 倍) as it did last year. (time)

【4】Do you mind _____________? (我打開窗戶) (open)

【5】It is not the student himself but his parents that ___________(將要來(lái)學(xué)校) (be)

【6】I regret ___________(沒(méi)有看) that good film. (see)

【7】__________ (正在修建的那座橋)across the Changjiang River will be the first one for four trains to pass at the same time. (build)

【8】You are late again. I would rather __________ (你來(lái))before 7 O'clock. (come)

【9】_________ (總統(tǒng)出席會(huì)議) the meeting himself gave them a great deal of encouragement. (attend)

【10】The dark clouds gather together __________. (似乎快下雨了) (if)

【1】無(wú)論幸福的定義如何變化，人們永遠(yuǎn)不會(huì)放棄追求幸福的權(quán)利。(right)

___________________

【2】在團(tuán)隊(duì)精神的鼓舞下，研究小組的每個(gè)成員都為新項(xiàng)目做出了自己的貢獻(xiàn)。(contribution)

___________________

【3】越來(lái)越多年輕人遭受著精神問(wèn)題的困擾，這是由日益加增的生活壓力造成的。

___________________

【4】在人類身上使用基因編輯技術(shù)是非常危險(xiǎn)的。它不僅違背了醫(yī)學(xué)倫理道德，并且可能產(chǎn)生無(wú)法預(yù)知的后果。(Not)

___________________

A.overcameB.sawC.foundD.directed

When we wake up feeling sleepy and with dark circles under eyes, many of us often think: “I’m going to go to bed earlier tomorrow!” But however determined we are, chances are that we don’t stick to our promise. This behavior is called “bedtime procrastination(拖延癥)”.

According to a study carried out by a group of health psychologists at Utrecht University in the Netherlands in 2014, bedtime procrastination is a common problem. In their study, 53 percent of the 2,400 participants said they didn’t follow their sleep schedule, delaying it at least twice a week.

It’s found that they delayed bedtime not because they liked to stay up late, but they couldn’t stop doing other unimportant things, which were keeping them up in the first place.

“People who generally have trouble resisting temptations and sticking to their intentions are more likely to delay going to bed.” Floor Kroese, a psychologist at Utrecht University, further explained to HuffPost.

Yet, according to scientists, lack of self-control is not the only thing to blame. Our body clock also plays an important role when it comes to bed time. In order to check the influence of the body clock on sleep, psychologists at Ulm University in Germany studied the sleep patterns of 108 people in February. It was found that those who get up late are more likely to postpone their bedtime than those who wake early every morning.

“The intention to go to bed earlier is not enough,” Jane Kuhnel, a psychologist at Ulm University, concluded in Popular Science. “Biological processes need to support this intention.”

People always think that bedtime procrastination isn’t a big problem, but as Kroese told Popular Science, “the choices we make that affect out sleep could turn out to be pretty important for our health.”

______________________________________________________________________________________________________________________________________________________________________________________________________________________________________

A.bring upB.take upC.pull upD.build up

【1】What’s Timmy’s main purpose at the moment?

A. To make some new friends.

B. To go to some concert.

C. To learn from others.

【2】What is Lily most interested in?

A. Playing the piano. B. Playing the violin. C. Classical music.

【3】What are the speakers weak in?

A. Sports. B. Performances. C. Theory of music.

【1】How many days has the man got for his vacation?

A. 5 days. B. 10 days. C. 15 days.

【2】Why does the man go to Hawaii?

A. To broaden his vision. B. To relax himself. C. To visit friends.

【3】Where is the woman going this summer?

A. Egypt. B. Canada. C. The United States.

【1】Why does the speaker write to the company?

A. To say thanks.

B. To apologize.

C. To have his money back.

【2】What do we know about the speaker?

A. He had been to the city before.

B. He was familiar with the company.

C. He went on the trip alone.

【3】What was the guide’s excuse for a short leave?

A. To find the best sea view. B. To arrange the lunch. C. To do some shopping.

【4】What vehicle did the speaker take?

A. A small car. B. A big bus. C. A small van.