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 (吸气) 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. (改写倒装句)

_______________________________________________________.

【2】The girl sat in the classroom, and listened to the teacher carefully. (用非谓语动词改写)

_______________________________________________________.

【3】What he said disappointed me most. (用强调句强调划线部分)

_______________________________________________________.

【4】We should protect our environment. It is of vital importance. (改写非限制性定语从句)

_______________________________________________________.

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

_______________________________________________________.

【1】Only in this way _______________ (他才会对现在的情况 满意) present condition. (satisfy)

【2】Communication becomes more convenient nowadays . Cellphones _________(使得 这成为可能)for us to talk to anyone from anywhere. (make)

【3】Our factory produced ____________(生成的电脑是去年的三 倍) as it did last year. (time)

【4】Do you mind _____________? (我打开窗户) (open)

【5】It is not the student himself but his parents that ___________(将要来学校) (be)

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

【7】__________ (正在修建的那座桥)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 __________ (你来)before 7 O'clock. (come)

【9】_________ (总统出席会议) 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】无论幸福的定义如何变化，人们永远不会放弃追求幸福的权利。(right)

___________________

【2】在团队精神的鼓舞下，研究小组的每个成员都为新项目做出了自己的贡献。(contribution)

___________________

【3】越来越多年轻人遭受着精神问题的困扰，这是由日益加增的生活压力造成的。

___________________

【4】在人类身上使用基因编辑技术是非常危险的。它不仅违背了医学伦理道德，并且可能产生无法预知的后果。(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(拖延症)”.

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.