A warm drink of milk before bed has long been the best choice for those wanting a good night's sleep. But now a study has found it really does help people nod off-if it is milked from a cow at night.

    Researchers have discovered that “night milk” contains more melatonin(褪黑激素), which has been proven to help people feel sleepy and reduce anxiety.

    The study, by researchers from Seoul, South Korea, involved mice being fed with dried milk powder made from cows milked both during the day and at night.

    Those given night milk, which contained 10 times the amount of melatonin, were less active and less anxious than those fed with the milk collected during daytime, according to the study published in The Journal of Medicinal Food.

    Night milk quickened the start of sleep and caused the mice to sleep longer.

    While the effect of cows milk harvested at different time has not been tested on humans up to now, taking melatonin drugs has been suggested to those who are struggling to fall asleep at night.

    Previous studies have also indicated that milk can be excellent for helping sleep because of the calcium content, which helps people to relax.

    Milk is also sugar-free and additive-free with nutritionists recommending skimmed milk as the best choice before bed as it is the least fattening. The more fat you take in before bedtime, the greater burden you will put on your body at night.

    Mrs. Jones was my first patient when I started medical school—and I owe her a lot.

    She was under my care for the first two years of my medical training, yet I knew very little about her, except that she was thin, perhaps in her mid 70s. It might seem rather negligent not to know the basic facts of my patient ,but I had a valid reason—Mrs. Jones was dead, and had been dead for about three years before I made a patient of her. Mrs. Jones was the dead body that I dissected（解剖）over the first two years of my medical training.

Of course, her name wasn't really Mrs. Jones, but it seemed a little impolite to be conducting research into someone's body without even knowing its name, so out of courtesy, I thought she should have one. "Me and Mrs. Jones, we've got a thing going on," went the song coming out of the radio as I unzipped the bag of her on my first day — and so she was christened.

As the months passed, I soon forgot that Mrs. Jones had, in fact, once been alive. One day, though, she suddenly became very human again. I'd been dissecting Mrs. Jones a good 18 months before I got around to the uterus（子宫）. After I'd removed it, the professor came up to me, "If you look at the opening carefully, you'll see that the angle indicates that this woman has had several children, probably three." I stared at it, and I suddenly felt very strange. This woman, who had given me something incredibly precious that I'd begun to take for granted, wasn't a dead body. She was a person, a mother, in fact.

    At my graduation, the same professor came over to congratulate me. I explained the story about Mrs. Jones to him, and recalled what he'd told me about her having children and how that had affected me all those years ago.

"Well," he said, "at the beginning of your training you had a dead body and managed to turn it into a person. Now you're a doctor, the trick is to have a person and not turn them into a dead body," and he laughed, shook my hand and walked away.

    When we do the same movements with our bodies over and over again, we overuse some muscles. And that overuse can lead to strain(紧张)and injury. Sometimes those problems can come from doing sports. But exercise experts say they are now seeing another cause for muscle problems: hand-held technology devices(设备).

    Staring down at your phone or tablet for long periods of time puts great tension on your neck and spine(脊椎). Many people who use tech devices also bend their shoulders forward. Experts say this posture(姿势)puts strain on the entire upper body. Muscle strain linked to hand-held technology has become such a common condition that it now has a name: tech neck.

    Kimberly Fielding, an exercise teacher in New York City, explains that constantly looking down at our devices creates an unnatural bend in our spine. This can cause nerve pain and other problems. “A lot of the curves of the neck can change, so instead of the neck spine going inward, the curve can be a little bit different and it causes nerve pain and disc herniation(椎间盘突出)and different muscle tension headaches — different things that really can reduce quality of life.”

    Fielding created a class to directly solve the problem of tech neck. The class uses different exercises to release tension in the upper body and strengthen back and neck muscles. Fielding says these exercises may feel uncomfortable in the beginning because the neck muscles may have become weak.

    However, you don't need to take a class like Fielding's. You can take simple steps to improve tech neck. For a quick fix, hold your phone at eye level. At the same time, take breaks from using your technology by standing up and stretching your legs often. Also, give your eyes a break by closing them throughout the day.

History Fair Competition

    Understanding history is vital to understanding ourselves as a people and as a nation.

    History is much more than the study of dusty old objects and events long past. It is an essential part of who we are today and who we will become. Thornton fiddle School History Fair Competition makes understanding history exciting, engaging, and fun！

    This Year's Theme

    All participants must address how communication or transportation technology has promoted the quality of life for Americans throughout history. To many people, technology means computers, hand-held devices, or vehicles that travel to distant planets. However, technology is also the application of scientific knowledge to solve a problem, touching lives in countless ways.

    Individuals or groups may enter one of the following categories:

    Performance

    Documentary（纪实作品）

    Essay Writing

    Category Requirements

    Performance: A dramatic presentation of the topic no more than 10 minutes long. If special clothes are used, they should truly represent a given period.

    Documentary: A visual presentation（such as a video, slide show, or computer project）no more than 10 minutes long. A desktop computer, screen, projector, and loudspeakers will be available. Students must provide their presentations on CDs before Friday, March 23.

    Essay Writing: An academic paper of 2, 000 to 2, 500 words. No illustrations（图解）are allowed. Please do not include covers. A list of references must be included.

    Important Dates

    January 5      Submit a topic proposal to your history teacher. The teacher may require a second proposal if the first is off-topic or unclear.

    February 5      Submit a first draft of your essay, performance script（剧本）, or documentary highlights.

    February 19    A committee of teachers will evaluate materials and give opinions. Students then have an opportunity to improve their products.

    March 9          Submit a final draft of your essay.

    March 15          Performance and documentary committee preview

    March 24          Thornton Middle School History Fair Competition

    7:00A. M-9:00A. M          Participants signing in at the gym

    10:00A. M. -6:00PM.        Competition and judges' review

    7:00P.M.                   Awards ceremony and picnic

    If you're looking to fully experience Africa's breathtaking scenery, and have an eye for adventure, then there's only one place to be. Here, inside Africa picks four of the best hikes from across the continent.

    ⒈Kilimanjaro

    Make it to the top of Tanzania's 5,895-meter Kilimanjaro, and you'll be standing at Africa's highest point. The mountain is Africa's most-visited hiking destination, attracting tens of thousands of tourists and adventures every year.

    You don't have to a technical climber to climb Mount Kilimanjaro; you just need not be pretty physically fit. There are six routes to choose from difficulty, scenery and success. No special equipment

    ⒉Atlas mountains

    The High Atlas is an impressive mountainous range in central Morocco that hosts North Africa's highest peak. Mount Toubkal, at 4,165 meters. There's a variety of routes to follow during your climb but inexperienced climbers should note that the hike through the mountain's challenging zones is quite demanding.

    ⒊Mount Kenya

    A long-extinct volcano. Mount Kenya is Africa's second-highest peak, at 5,199 meters.

    Lying just south of the equator, the mountain's deep valleys and diverse wildlife will guarantee you wonderful scenery and a fantastic hiking experience.

    The climb, however, to the mountain's steep ice-capped peaks is quite challenging, making it the most technical, probably, in that East African area.

    ⒋Mount Meru

    Mount Meru may forever exist in the shadow of its neighbor, Kilimanjaro, but Tanzania's second-highest mountain (4,565 meters) has its own devotees.

    It's less known, but Mount Meru is for the true enthusiast who wants to experience what very few people actually do.

    Mount Meru is often used by mountaineers to accustom themselves before trying to conquer Kilimanjaro, or by those wanting a hike with the local Massai.

The Outdoor City Adventure Book Festival

    For one week in July, Sheffield Central Library becomes the center of adventure in the Outdoor City. Check out some of the events. Most of them are free but early booking is recommended.

    July 10

    Bee Quest - A Hunt for the World's Most Elusive (难以捕捉的) Bees Central library Carpenter Room, 7:00-8:30pm.

    A hunt for the world's most elusive bees leads Professor Dave Goulson from Poland to Patagonia, deep into the Ecuadorian Jungle. He also explores closer to home.

    Among secret places hidden right under our noses and through his scientific expertise (专业知识), shows us that beauty hides in the most surprising places.

    July 11

    Clarion Call: A Heartfelt Tribute to Sheffield's Access Pioneers

    Central library Carpenter Room, 10:30-11:30am.

    Well-known walker, activist and campaigner, Terry Howard takes us back a hundred years and shares the story of the role Sheffielders played in the first fights for our right to freely walk on the Peak District moors (旷野). The Clarion Ramblers is thought to be the first working class walking club. This is the story of their important role in gaining us the access we all enjoy today.

    July 12

    The Wainwrights in Color Central Library Carpenter Room, 1:30-2:30pm.

    Inspired by the work of the great Alfred Wainwright, over 10 years Andy Beck has reproduced in watercolor all 1, 500 pictures drawn in A Pictorial Guide to the Lakeland Fells. Andy speaks about how the scenes in the Lake District have changed during the last 50 years.

    July 13

    Craft (制作) Your Own Adventure Journal-A Workshop Central Library Reading Room, 2:00-3:00 pm,￡5.

    Learn paper craft techniques to make your own beautiful travel journal. Get advice from our expert tutor on using old photos adventures and holidays.

    Collecting stories and memories from your.