The sleep debt is the difference between the amount of sleep you should get and the amount you actually get. It grows every time we skim some extra minutes off our nightly sleep. “People accumulate sleep debts gradually,” says Dr. William Dement, founder of the Stanford University Sleep Clinic. Studies show that such short-term lack of sleep leads to a foggy brain, impaired vision, worsened driving and troubled remembering. Long- term effects include obesity, insulin(胰岛素) resistance, and heart disease.

  A 2007 survey by the National Sleep Foundation reports that Americans sleep for 6.9 hours per night, 6.8 hours on average during the week and 7.4 hours on the weekends. Generally, experts recommend eight hours of sleep per night, although some people may require only six hours of sleep while others need ten. That means on average, Americans lose one hour of sleep each night more than two full weeks of sleep every year.

  The good news is that the sleep debt can be repaid with some work, though it won’t happen when you sleep longer for once. Adding an extra hour or two hours of sleep a night is the way to catch up. For the long-term sleep shortage, it takes a few months to get back to natural sleeping pattern, says Lawrence J. Epstein, medical director of the Harvard Sleep Health Center.

  Go to bed when you are tired, allowing your body to wake you in the morning, with no alarm clock. You may find yourself uncomfortable at the beginning of the recovery cycle. Expect to bank to ten hours shut-eye per night. As the days pass, however, the amount of sleeping time will gradually decrease. For recovery sleep, both the hours of the sleep and the intensity(强度) of the sleep are important. The most refreshing sleep occurs during deep sleep, which is generally considered a restorative (促使健康的) period for the brain. And when you sleep for more hours, you allow your brain to spend more time relaxing.

   As you reduce the sleep debt, your body will come to rest at a sleeping pattern that is specifically right for you. Sleep researcher believe that genes determine our individual sleeping patterns. So you can’t train yourself to be a “short sleeper”. A 2005 study in the journal Sleep found that the more tired we get, the less tired we feel.

46. Which of the following is NOT the side effect of sleep debt?

A. Putting on weight.  B. Having a bad memory. 

C. Having trouble eating food.  D. A temporary loss of eyesight.

47. We learn from the 2007 survey that _______.

A. Americans generally don’t have enough sleep

B. Americans sleep too much over the weekends

C. everyone is supposed to sleep for eight hours

D. most people lack two weeks of sleep every year

48. What should we do to make up for the sleep shortage?

A. We should go to sleep when we are free.

B. We should sleep for at least ten hours every day.

C. We should sleep for one or two more hours at night.

D. We should sleep day and night during the holidays.

49. Why is the intensity of the sleep important to us?

A. Our brain is resting when we are sleeping deeply.

B. Deep sleep helps our brain to fully recover.

C. We feel more relaxed when sleeping soundly.

D. Short sleep makes our body more refreshing.

50. The author seems to believe that _________.

A. the more tired we are getting, the more sleep we need 

B. the sleeping patterns have nothing to do with our genes

C. it is possible for us to reduce our sleep time by training

D. it is wise for us to adapt to our natural sleeping patterns.

When someone has deeply hurt you,it can be extremely difficult to let go of your anger.But forgiveness is possible—and it can be surprisingly helpful to your physical and mental health.Indeed,research has shown that people who forgive report more energy,better appetite（胃口）and better sleep patterns.“People who forgive show less anger and more hopefulness,”says Dr.Frederic Luskin,who wrote the book Forgive for Good.“So it can help save on the wear and tear on our system and allow people to feel more energetic.”

So when someone has hurt you,calm yourself first.Take a couple of breaths and think of something that gives you pleasure:a beautiful scene in nature,someone you love.Don’t wait for an apology.“Many times the person who hurt you may never think of apologizing,”says Dr.Luskin.“They may have wanted to hurt you or they just don’t see things the same way.So if you wait for people to apologize,you could be waiting a very long time.”Keep in mind that forgiveness does not necessarily mean accepting the action of the person who upset you.Mentally going over your hurt gives power to the person who brought you pain.Instead,learn to look for the love,beauty and kindness around you.Finally,try to see things from the other person’s perspective（视角）.You may realize that he or she was acting out of ignorance（无知）,fear—even love.To gain perspective,you may want to write a letter to yourself from that person’s point of view.

68.The text is mainly written to explain______.

A.how to keep yourself from being hurt

B.how to stay mentally healthy

C.how and when to remain calm

D.why and how to pardon others

69.According to the writer,what is the right way to calm down after being hurt?

A.Try to figure out why you get hurt.

B.Write a letter to the person who hurt you.

C.Persuade yourself to accept what others have done to you.

D.Think about pleasant things and forget about the hurt.

70.Dr.Luskin advises us not to wait for an apology after being hurt because______.

A.we are not patient enough

B.we’d feel worse accepting others’apology

C.people seldom want to apologize

D.people don’t mean it when they apologize

When someone has deeply hurt you, it can be extremely difficult to let go of your anger. But forgiveness is possible—and it can be surprisingly helpful to your physical and mental health. Indeed, research has shown that people who forgive report more energy, better appetite(胃口) and better sleep patterns. “People who forgive show less anger and more hopeful,” says Dr. Frederic Luskin, who wrote the book Forgive for Good. “So it can help save on the wear and tear on our system and allow people to feel more energetic.”

   So when someone has hurt you, calm yourself first. Take a couple of breaths and think of something that gives you pleasure: a beautiful scene in nature, someone you love. Don’t wait for an apology. “Many times the person who hurt you may never be thinking of apologizing,” says Dr. Luskin. “They may have wanted to hurt you or they just don’t see things the same way. So if you wait for people to apologize, you could be waiting a very long time.” Keep in mind that forgiveness does not necessarily mean accepting the action of the person who upset you. Mentally going over your hurt gives power to the person who brought you pain. Instead, learn to look for the love, beauty and kindness around you. Finally, try to see things from the other person’s perspective(视角). You may realize that he or she was acting out of ignorance(无知)，fear—even love. To gain perspective, you may want to write a letter to yourself from that person’s point of view.

The text is mainly written to explain ___.

   A. how to keep yourself from being hurt      B. how to stay mentally healthy

   C. how and when to remain calm            D. why and how to pardon others

According to the writer, what is the right way to calm down after being hurt?

   A. Try to figure out why you get hurt.

   B. Write a letter to the person who hurts you.

   C. Persuade yourself to accept what others have done to you.

   D. Think about pleasant things and forget about the hurt.

Dr. Luskin advised us not to wait for an apology after being hurt because___.

   A. we are not patient enough          B. we’d feel worse accepting other’s apology

   C. people seldom want to apologize      D. people don’t mean it when they apologize

—How did you sleep last night?

     —Like a log. Never slept ____.

     A. well     B. deeply     C. better     D. best

——How did you sleep last night?

     ——Like a log. Never slept ____.

A、well    B、deeply        C、better         D、best