Sure, we've all heard that we should get more sleep. The realities of life often make it become "we should get more sleep later." The result is that you wake up the next day feeling like a role of The Walking Dead. Here are four ways you can adjust your biology in order to pay less for staying up.
● Move around.
Exercising before bed is a sure way to keep awake. That's why you shouldn't do it when you want to go to sleep, and it is also why hitting the gym, or even some fast push-ups can tell your body that it's not time for bed. Being physically exhausted isn't fun when you are trying to stay up late.
● Eat more protein.
Few people think about the fact that the brain and body use a lot more energy when we're awake. If you are pulling an all-nighter, you're going to need a lot more food than you are used to eating. To stay awake, plan to eat larger meals than normal and to eat them more frequently.
● Drink the right stuff.
It's tempting (诱人) to switch to sugary caffeine drinks like Red Bull, but the sugar will lead to a crash. Instead, if you want to use caffeine, drink early in the evening so it'll wear off by the time you want to sleep. Don't make it worse by drinking sugar.
●
Turn the lights down at night because bright lights keep you awake. For three or four hours after you're exposed to bright white light, your body won't make melatonin, a must for deep sleep. You will sleep better if you turn the lights a little bit down.
| A．Turn the lights off. |
| B．Avoid bright lights. |
| C．Just do enough to get energetic. |
| D．And your body can never bear something like that. |
E. Your brain can use up to 25 percent of your total calories.
F. When you stay up late, your blood sugar becomes abnormal.
G. There is either more work to be done, or more fun to be had, or both.
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Taking good notes is a time-saving skill that will help you to become a better student in several ways . Second, your notes are excellent materials to refer to when you are studying for a test. Third, note-taking offers variety to your study time and helps you to hold your interest.
You will want to take notes during classroom discussions and while reading a textbook or doing research for a report. .Whenever or however you take notes, keep in mind that note-taking is a selective process.
.
The following methods may work best for you.
●Read the text quickly to find the main facts and ideas in it.
●Carefully read the text and watch for words that can show main points and supporting facts.
● Write your notes in your own words.
● .
● Note any questions or ideas you may have about what was said or written.
As you take notes, you may want to use your own shorthand(速记). When you do, be sure that you understand your symbols and that you use them all the time. .
| A．Use words, not complete sentences. |
| B．There are three practical note-taking methods. |
| C．You must write your notes on separate paper. |
| D．Otherwise, you may not be able to read your notes later. |
E. you will also want to develop your own method for taking notes.
F. That means you must first decide what is important enough to include in your notes.
G. First, the simple act of writing something down makes it easier for you to understand and remember it.
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Tips for cooking on a Tight Schedule
From my experience, there are three main reasons why people don’t cook more often: ability, money and time, ______Money is a topic I’ll save for another day．So today I want to give you some wisdom about how to make the most of the time you spend in the kitchen．Here are three tips for great cooking on a tight schedule:
1．Think ahead．The moments when I think cooking is a pain are when I’m already hungry and there is nothing ready to eat．So think about of the coming week．When will you have time to cook? Do you have the right materials ready?___ ____
2．Make your time worth it．When you do find time to cook a meal, make the most of it and save yourself time later on．Are you making one loaf of bread? _____ it takes around the same amount of time to make more of something．So save yourself the effort for a future meal．
3． _______ This may surprise you, but one of the best tools for making cooking worth your time is experimentation．It gives you the chance to hit upon new ideas and recipes that can work well with your appetite and schedule．The more you learn and the more you try, the more ability you have to take control of your food and your schedule．
Hopefully that gives you a good start．_______ and don’t let a busy schedule discourage you from making some great changes in the way you eat and live!
| A．Try new things． |
| B．Ability is easily improved． |
| C．Make three or four instead． |
| D．Understand your food better． |
E．Cooking is a burden for many people．
F．Let cooking and living simply be a joy rather than a burden．
G．A little time planning ahead can save a lot of work later on．
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Facing the Enemies Within
We are not born with courage, but neither are we born with fear．Fears, even the most basic ones, can totally destroy our ambitions．Fear can destroy fortunes．Fear can destroy relationships．Fear, if left unchecked, can destroy our lives．Fear is one of the many enemies living inside us.
___
The first enemy we face is indecision(优柔寡断)．Indecision is the thief of opportunity．__ Take a sword to this enemy.
The second enemy inside is doubt．___ But you also can’t let doubt take over．Many people doubt the past, doubt the future, doubt each other, doubt the government, doubt the possibilities and doubt the opportunities．Worst of all, they doubt themselves．I’m telling you, doubt will destroy your life and your chances of success．It will empty both your bank account and your heart．_
_
Do battle with the enemy．Do battle with your fears．___ Be courageous in your life and in your pursuit of the things you want and the person you want to become.
| A．Sure, there’s room for healthy doubt．You can’t believe everything |
| B．Build your courage to fight what’s holding you back, what’s keeping you from your goals and dreams. |
| C．Let me tell you about two of the other enemies we face from within. |
| D．Below are the ways which might be useful for us to overcome our fears． |
E．Doubt is an enemy．Go after it．Get rid of it.
F．It will steal your chances for a better future.
G．Some people doubt everything.
信息匹配（共1小题）
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Winter begins in the north on December 22nd．People and animals have been doing what they always do to prepare for the colder months，Sqzeirrels，for example，have been busy gathering nuts from trees．__________
They examined differences between red squirrels and gray squirrels in the American state of Indiana．The scientists wanted to know how these differences could affect the growth of black walnut(黑胡桃）trees．__________The black walnut tree is also a central part of some hardwood forests．
Rob Swihart of Purdue University did the study with Jake Goheen，a former Purdue student nowat the University of New Mexico．The two researchers estimate that several times as many walnuts grow when gathered by gray squirrels as compared to red squirrels．Gray squirrels and red squirrels do not store nuts and seeds in the same way．Gray squirrels bury nuts one at a time in a number of places．________So some nuts remain in the ground．Conditions are right for them to develop and grow the following spring．Red squirrels，however，store large groups of nuts above ground．
________But Professor Swihart says their numbers began to decrease as more forests were cut for agriculture．Red squirrels began to spread through the state during the past century．The researchers say red squirrels are native to forests that stay green all year，unlike walnut trees．They say the cleaning of forest land for agriculture has helped red squirrels invade（涌入）Indiana．____
_____
| A．Gray squirrels are native to Indiana． |
| B．But they seldom remember where they buried every nut． |
| C．Red squirrels bury nuts in a different way． |
| D．The black walnut is the nut of choice for both kinds of squirrels． |
E．Jake Goheen calls them a sign of an environmental problem more than a cause．
F．Scientists are worried that they will drive away the gray squirrels．
G．Well，scientists have been busy gathering information about what the squirrels do with the food they collect．
Many times, we find it very amusing to see people who can keep a smile on their face all the time．It’s kind of annoying, isn’t it? ___Let’s see some tips on how to have a positive attitude and see how that can change our lives．
__ It really works! If you’re stuck in a terrible situation or a negative stage of your life, all you have to do is to think of the good times that are going to come after your bad stage gets over．Hope for the best and you will get the best．
We always feel good when we help others in some way, right? There’ a sense of achievement, satisfaction and positivity associated with giving and helping．
Being grateful for what you have can help you to be positive．If you’re the type to be whining, complaining and groaning about the things you don’t have, we must say that you need a reality check． Look around you and see other people who don’t have enough resources like you do．
Forget the regrets of your past．Are you in a depressed mood all the time because you are carrying the burden of a trouble past with you? Then you must realize that every moment you think of a dark past with negativity, you will lose one bright moment of your present and the future．Letting go of your past is the only way you can have a positive attitude all the time．
Keeping fit and healthy is a critical tip in having a positive attitude．You might have all the money, success and the luxury in the world, but you won’t be able to enjoy anything if you don’t have good health．
| A．So try to do a good deed a day and help others with your strengths． |
| B．Being unsatisfied will also be a barrier in helping you to have a positive attitude． |
| C．That’s because we don’t know the advantages of having a positive attitude all the time． |
| D．It’s no use complaining because you have already had a good life． |
E．Think of the good times you are going to have．
F．Make sure you know the importance of good health．
G．Try to think about terrible and negative things in your life．
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