It's normal to wake briefly during the night. {#blank#}1{#/blank#}But if you're waking up during the night and having trouble falling back asleep, the following tips may help.

    Stay out of your head. The key to getting back to sleep is continuing to prepare your body for sleep, so remain in bed in a relaxed position. Hard as it may be, try not to stress over the fact that you're awake , because that very stress and anxiety encourage your body to stay awake. {#blank#}2{#/blank#}

    {#blank#}3{#/blank#} If you are finding it hard to fall back asleep, try a relaxation technique such as visualization, deep breathing, or meditation, which can be done without even getting out of bed. Remind yourself that although they're not a replacement for sleep, rest and relaxation still help refresh your body.

    Do a quiet, non-stimulating activity. If you've been awake for more than 15 minutes, try getting out of bed and doing a quiet, non-stimulating activity, such as reading a book. Keep the lights dim so as not to think that it's time to wake up. {#blank#}4{#/blank#} A light snack might help relax you, but be careful not to eat so much that your body begins to expect a meal at that time of the day.

    {#blank#}5{#/blank#} If you wake during the night feeling anxious about something, make a brief note of it on paper and postpone worrying about it until the next day when you are fresh and it will be easier to resolve.

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    On the Mediterranean island of Majorca in Spain, the locals are angry. Too late. In the last quarter of 20th century, they obtained profit from foreign visitors wanting to buy up property on their beautiful island. Suddenly, it occurred to Majorca that the island no longer belonged to them. Its 630,000 inhabitants（居民）are increasingly convinced that the 14 million visitors a year are far too much of a good thing. Water is in short supply, pollution is worsening, and there is no affordable housing left for them to buy.

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    Tourism is the world's largest and fastest growing industry. In 1950, 25 million people traveled abroad; last year, it was 750 million. The World Tourism Organization predicts that 1.6 billion people, by 2020, will travel each year, spending over two trillion（万亿）US dollars.

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    The host country may not see many benefits. In Thailand, 60% of the $ 4 billion annual tourism income leaves the country. Tourists arrange by travel companies tend to stay at a big foreign-owned hotels, buying few local products. Mass tourism（团队旅游）usually leaves little money inside the country and most of the money goes to the airlines, the tour operators,and the foreign hotel owners, who are the final winners of tourism.

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    These days the industry's most urgent question may be how to control the flow of tourist. A typical example of this is Italy, where great cultural centers like the Florence and Venice can't handle all the tourists they get every summer. In Florence, it's half inhabitants have to live with the pollution, traffic jam, and crime caused by 11 million visitors a year. Now there is talk about how to solve these problems, like raising hotel taxes, or even changing admission to some public squares. The idea is to discourage at least some visitors, as well as to pay for cleaning up the mess.

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    For many poorer countries, tourism may still offer the best hope foe development. The Vietnamese are doing their best to open up their country. Libya has paid $ 1 million for a study. They all wanted tourists. Yet if something isn't done, tourism seems certain to become the victim of its success. Its effect on the environment is a major concern. For this reason, tourist organizations need to have second thoughts about what exactly they are trying to sell.

How to be realistic

    In order to be realistic, you must understand yourself and the world around you. {#blank#}1{#/blank#}You still need to challenge yourself, but if you have tried something several times, then you need to accept that maybe you can't do it. Keep yourself firmly on the ground and read on.

    {#blank#}2{#/blank#}Try new things and do your best at them, but if you find that it is something you can't do after many tries, accept the failures and be realistic.

      Explain to others that you are being realistic in your approach. When you hit the wall, back off. You can't continue to bang your head against the wall. {#blank#}3{#/blank#}Some people don't accept them, but they are there.

    Challenge yourself. You need to try before you can be realistic and say, “I can't do that.” No one ever got anywhere without trying. {#blank#}4{#/blank#} Sometimes you need to find the one that works for you.

    Follow what you believe. People may tell you that you can do something if you try hard enough, and sometimes they are right. But if you know that you can't do it, follow what you believe.

    See what is there. You don't need to analyze everything. Don't look below the surface. {#blank#}5{#/blank#} Always expect what you know to be realistic. Don't look for miracles.

A. Everyone has limitations.

B. Approach life realistically.

C. Just take everything at face value.

D. You can be realistic and just go with the flow.

E. Many things can be achieved in different ways.

F. Understand what you can do and what you can't.

G. You must be able to see exactly what you are capable of.

    Maybe you are an average student. {#blank#}1{#/blank#}This is not necessarily so, however. Anyone can become a better student if he or she wants to. Here's how.

    Plan your time carefully. When planning your work, you should make a list of things that you have to do. After making this list, you should make a schedule of your time. First your time for eating, sleeping, dressing, etc. Then decide a good, regular time for studying. {#blank#}2{#/blank#}A weekly schedule may not solve all your problems, but it will force you to realize what is happening to your time.

    Find a good place to study. Look around the house for a good study area. Keep this space, which may be a desk or simply a corner of your room, free of everything but study materials. No games, radios, or television. When you sit down to study, concentrate on the subject.

    Make good use of your time in class. {#blank#}3{#/blank#}Listening carefully in class means less work later. Taking notes will help you remember what the teacher says.

    Study regularly. When you get home from school, go over your notes, review the important points that your teacher is going to discuss the next day and read that material. {#blank#}4{#/blank#}If you do these things regularly, the material will become more meaningful, and you'll remember it longer.

    Develop a good attitude towards tests. The purpose of a test is to show what you have learned about a subject. They help you remember your new knowledge. The world won't end if you don't pass a test, so don't be over worried.

    {#blank#}5{#/blank#}You will probably discover them after you have tried these.

A. There are other methods that might help you with your studying.

B. Don't forget to arrange enough time for entertainment.

C. Make full use of class time to listen to everything the teacher says.

D. No one can become a top student unless he or she works hard.

E. You probably think you will never be a top student.

F. Make full use of class time to take notes of what the teacher says in class.

G. This will help you understand the next class.

A Diet Without Enough Protein Can Cause Depression

    Depression is a condition so common, the World Health Organization (WHO) calls it "a leading cause of disability."

    Difficulty in falling asleep, loss of appetite, and loss of ability to concentrate are just a few of the other effects of depression. WHO estimates that worldwide, at any one time, 350 million people suffer from the condition. While life events such as the loss of a spouse or a job may create a happening of depression, many cases come from within and are not caused by a life event.

    Now scientists are working on a new aspect of cure: nutrition. {#blank#}1{#/blank#} The Indian Journal of Psychiartry reports that both before and during a happening of depression, those with the condition will show a "poor appetite…" {#blank#}2{#/blank#} Many cases of depression, if not most cases, affect those who don't eat properly.

    So what does protein have to do with all this? It all comes down to amino acids (氨基酸). Proteins are made up of amino acids, chemicals known as the "building blocks of life." There are 20 different amino acids. {#blank#}3{#/blank#}

    Both the human brain and nervous system use amino acids as a substance that creates a signal from one brain cell to another or one nerve cell to another, thus relaying information between the cells. What the final result then? {#blank#}4{#/blank#}

    Since amino acids make up protein, a diet which lacks in protein will cause weaker communication between the brain cells. This lessens the signal being sent from one brain cell to the next during a thought. {#blank#}5{#/blank#} This is why depression can often express itself as anger or aggression.

A. The ultimate effect is how we think.

B. Don't ruin your appetite by eating between meals.

C. Skipping meals itself can create a depressed mood.

D. A new research suggests that nutrition can lessen some of the risks of depression.

E. India is perhaps the world's leader in researching the connection between diet and depression.

F. Many of them are made by the human body, but nine others, the "essential" amino acids, must be eaten in one's diet.

G. The process can lead to twisted signals, which can not only lead to depression, but also, according to many scientists, aggression.

    Ways to make a great first impression

    You've heard it a million times already, but it really does take a few seconds to make that all-important first impression. Here are some easy ways for you to impress your classmates or teachers.

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    Before you shake hands with somebody, make sure that your hands are clean. The handshake should not be too strong or weak. Most people use their right hands, unless they have a reason to use the left. {#blank#}2{#/blank#}.

    Be on time

    When meeting someone for the first time, arriving on time is as important as breathing. You may have an excuse, but that will leave the person who hardly knows you with a bad impression. {#blank#}3{#/blank#} It's better to be hanging around the place than be stuck in traffic.

     Introduce yourself and ask for names

    Make sure you properly introduce yourself. Ask for their names in a polite way. {#blank#}4{#/blank#} This will increase the chances of their remembering your name in the future. Always remember to stand up when greeting someone and be sure to introduce them to anyone you're with.

    Make good conversations

    To get the most out of your discussion, try to find something common between the two of you. {#blank#}5{#/blank#} A person will feel more comfortable with someone they can relate to.

A. Use body language

B. Have a proper handshake

C. Repeat the names and use them later in conversation.

D. It could be a similar taste in clothes or a common hobby.

E. As a general rule, plan to arrive about 30 minutes early.

F. You'll be in serious trouble if you leave them with a bad impression.

G. However, don't have your left hand in your pocket because this appears impolite.