You're not doomed to toss and turn every night. Although you might not be able to control all of the factors that relate to your sleep, you can adopt habits that encourage better sleep. Start with these simple sleep tips.
No. 1: Stick to a sleep schedule
Go to bed and get up at the same time every day, even on weekends, holidays and days off. Being consistent reinforces （加强） your body's sleep-wake cycle and helps promote better sleep at night. If you don't fall asleep within about 15 minutes, get up and do something relaxing. Go back to bed when you're tired.
No. 2: Pay attention to what you eat and drink
Don't go to bed either hungry or stuffed. Your discomfort might keep you up. Also limit how much you drink before bed, to prevent disruptive middle-of-the-night trips to the toilet. Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine — which take hours to wear off — can ruin quality sleep.
No. 3: Create a bedtime ritual
Do the same things each night to tell your body it's time to wind down. This might include taking a warm bath or shower, reading a book, or listening to light music. Be careful of using the TV or other electronic devices as part of your bedtime ritual. Some research suggests that screen time or other media use before bedtime has impact on sleep.
No. 4: Get comfortable
Create a room that's ideal for sleeping. Often, this means cool, dark and quiet. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.
Your mattress and pillow can contribute to better sleep, too. Since the features of good bedding are subjective, choose what feels most comfortable to you. If you have children or pets, set limits on how often they sleep with you — or insist on separate sleeping quarters.
No. 5: Limit daytime naps
Long daytime naps can affect nighttime sleep — especially if you're struggling with poor sleep quality at night. If you choose to nap during the day, limit yourself to about 10 to 30 minutes and make it during the mid-afternoon.
If you work nights, you'll need to make an exception to the rules about daytime sleeping. In this case, keep your window coverings closed so that sunlight — which adjusts your internal clock — doesn't interrupt your daytime sleep.
No. 6: Include physical activity in your daily routine
Regular physical activity can promote better sleep, helping you to fall asleep faster and to enjoy deeper sleep. Timing is important, though. If you exercise too close to bedtime, you might be too energized to fall asleep. If this seems to be an issue for you, exercise earlier in the day.
No. 7: Manage stress
When you have too much to do — and too much to think about — your sleep is likely to suffer. To help restore peace to your life, consider healthy ways to manage stress. Start with the basics, such as getting organized, setting priorities and dividing tasks. Give yourself permission to take a break when you need one. Share a good laugh with an old friend.
Nearly everyone has an occasional sleepless night — but if you often have trouble sleeping, contact your doctor. Identifying and treating any underlying causes can help you get the better sleep you deserve.
46. Which of the following is helpful to have quality sleep at night?
A. listening to light music before bed
B. working out in the gym only in the day time
C. using expensive pillows that sell well
D. drinking lots of water instead of coffee before bed
47. Which of the following sleep tips is not mentioned in the passage?
A. Control your daytime sleep time.
B. Adopt healthy ways to handle stress.
C. Follow a flexible sleep timetable.
D. Schedule your daily physical activities.
48. According to the passage, in what situation do you need to contact your doctor?
A. You can not nap in the day time.
B. You frequently have trouble sleeping.
C. You do not fall asleep within 15 minutes.
D. You have too much to think about before bed.
49. What’s the purpose of this passage?
A. To provide advice on promoting better sleep at night.
B. To inform readers of different sleep habits before bed.
C. To offer tips on various relaxing activities before bed.
D. To convince readers of the importance of quality sleep at night.
ACBA
广告布告类阅读特点及解题技巧：
一、广告布告类阅读试题的文体特点：
此类文章不同于其他文体的文章，其目的是为了向读者传输信息，措辞简洁明了，直截了当，一般说来，广告布告类阅读试题具有以下特点：
1、选材特点：
信息量大，文句精炼，形式灵活，用最少的篇幅表达最大量的信息。
2、内容特点：
生活化，实用化，多样化，如产品宣传、服务介绍、通知、海报、启示、招生招聘等。
3、形式特点：
标题醒目，重点突出，条理清晰，常用粗体字或各类项目符号使文章结构更鲜明。
4、语言特点：
人名、地名、专有名词多；生词多；缩略词、祈使句、省略句多；结构不完整。
5、命题特点：
主要考察考生提取信息和处理信息的能力，既注重特定细节的筛选、类比、综合，又注重推理判断题的考查，题目设置相对较容易。
二、解题技巧点拨：
阅读这类文章时，也应该在整体把握文章结构的前提下，主要注意细节信息。细节题题干都是相应原文的变形(如同义改写、词性转换等)，因此要找到答案一定要找到题干在原文中的出处，再把原文和选项相比较。做题时，根据所提问题用寻读、跳读的方法可达到事半功倍的效果。同时，在阅读时也要特别注意文中以粗体、大写、下划线等方式加以提示的文字，因为这很有可能是文章的核心或某一部分内容的概括。具体答题策略如下：
1、先题后文：
先读试题，了解考点；明确目的，快速捕捉，获取信息。
2、题干定向：
根据题干关键词到文中定位答案范围，按照题目顺序依次而下：问题与材料相同：对号入座；问题与原文相同：同义替换、归纳事实等。
3、生词模糊：
遇到生词；如无关答题，直接跳过；涉及答题，则根据语境、构词法等猜词。
4、信息补全：
对于影响理解的省略句，可根据语境，将其补全。
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【2011·江西鹰潭市第二次模拟】
JOB WANTED
I’m Black, a 25 young man living in Shanghai and looking for a job in a variety of fields, web designer, teaching Spanish or English or working as a waiter or bar tender. I have a friendly personality and I'm hard working. If you have any job that you think I could do, please do not hesitate about contacting me: Backerl896@126.com
JOB OFFERED
EL house is a well-known English learning center for primary and high school students. We are looking for native English teachers who can teach the following subject (s) to our students who are planning to study abroad. The incumbent should fulfill the following requirements：
—Experienced in exam preparations (TOEFL, IELTS，SAT)
—Degree holder
—Experienced in teaching either mathematics, physics or business
——Excellent command of English in both oral and written
—Experienced in teaching higher academic level English
——Native English teachers or Bilingual teachers with native command of English
SHARE
I'm Margaret, looking for a person with a positive outlook on life to share the bedroom in a wonderfully-located luxury apartment. That's near everything and has everything, hard-wood floors, international TV, washer / dryer. Other two rooms already occupied by a French and a Kiwi women, both professional.
Please contact me. MLCT@sina.com
FOR RENT
CNY 12,000 / lovely apartment near West Nanjing Road
Layout:3 bedrooms，2 bathrooms
Size:120sqm
Monthly rental: RMB 12,000
Compound: First Block
Facilities: gym, tennis court, indoor swimming pool，children's playground
LYG2560@sohu.com
56. Margaret is now looking for________.
A. her lost cat B. an apartment C. a job D. a roommate
57. Which of the following is NOT the requirement of EL house?
A. Experienced in exam preparations. B. Experienced in teaching Chinese.
C. Excellent command of English. D. Degree holder.
58. To look for a person to work in your restaurant, you can contact________.
A. LYG2560@sohu. com B. MLCT@sina. com
C. Backerl896@126. com D. JGHTR@gmail. com
59. If you rent the apartment near West Nanjing Road, ________.
A. you should pay RMB 13，000 each month
B. you can work out in the gym
C. you can go shopping in the neighborhood
D. you can swim in an outdoor swimming pool
60. What does the underlined word “incumbent” mean?
A. Businessman. B. Student. C. Employee. D. Employer.