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 times 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.

    Our library offers different types of studying places and provides a good studying environment.

Zones

    The library is divided into different zones. The upper floor is a quiet zone with over a thousand places for silent reading, and places where you can sit and work with your own computer. The reading places consist mostly of tables and chairs. The ground floor is the zone where you can talk. Here you can find sofas and armchairs for group work.

Computers

    You can use your own computer to connect to the wi-fi specially prepared for notebook computers; your can also use library computers, which contain the most commonly used applications, such as Microsoft Office. They are situated in the area known as the Experimental Field on the ground floor.

Group-study places

    If you want to discuss freely without disturbing others, you can book a study room or sit at a table on the ground floor. Some study rooms are for 2-3 people and others can hold up to 6-8 people. All rooms are marked on the library maps.

    There are 40 group-study rooms that must be booked via the website. To book, you need an active University account and a valid University card. You can use a room three hours per day, nine hours at most per week.

Storage of Study Material

    The library has lockers for students to store course literature. When you have obtained at least 40 credits(学分), you may rent a locker and pay 400 SEK for a year's rental period.

Rules to be Followed

    Mobile phone conversations are not permitted anywhere in the library. Keep your phone on silent as if you were in a lecture and exit the library if you need to receive calls.

    Please note that food and fruit are forbidden in the library, but you are allowed to have drinks and sweets with you.

    You know the feeling-you have left your phone at home and feel anxious, as if you have lost your connection to the world. "Nomophobia" (无手机恐惧症) affects teenagers and adults alike. You can even do an online test to see if you have it. Last week, researchers from Hong Kong warned that nomophobia is infecting everyone. Their study found that people who use their phones to store, share and access personal memories suffer most. When users were asked to describe how they felt about their phones, words such as "hurt" (neck pain was often reported) and "alone" predicted higher levels of nomophobia.

    "The findings of our study suggest that users regard smartphones as their extended selves and get attached to the devices," said Dr. Kim Ki Joon. "People experience feelings of anxiety and unpleasantness when separated from their phones." Meanwhile, an American study shows that smartphone separation can lead to an increase in heart rate and blood pressure.

    So can being without your phone really give you separation anxiety? Professor Mark Griffiths, psychologist and director of the International Gaming Research Unit at Nottingham Trent University, says it is what is on the phone that counts-the social networking that creates Fomo (fear of missing out).

    "We are talking about an internet-connected device that allows people to deal with lots of aspects of their lives," says Griffiths. "You would have to surgically remove a phone from a teenager because their whole life is rooted in this device."

    Griffiths thinks attachment theory, where we develop emotional dependency on the phone because it holds details of our lives, is a small part of nomophobia. For "screenagers", it is Fomo that creates the most separation anxiety. If they can't see what's happening on Snapchat or Instagram, they become panic-stricken about not knowing what's going on socially. "But they adapt very quickly if you take them on holiday and there's no internet," says Griffiths.

    About 30 years ago, I left Cuba for the United States with my son. After getting settled finally in Brunswick, New Jersey, I enrolled (注册) my son in kindergarten. Several weeks later, my son's teacher asked me to meet him at his office.

    In the teacher's office, and exchange of greetings was followed by his questions: "Is your son mentally retarded (弱智的)? Does he suffer from any kind of mental disability?"

    Was he talking about my wonderful Scola? No, no, it can't be. What a helpless, lonely moment! I told him that Scola was a quiet, sweet little boy, instead. I asked him why he was asking me all these questions.

    My son could not follow the teacher's directions, he told me, and thus, Scola was disrupting the class. Didn't he know my son did not speak English yet? He was angry: "Why hasn't your son been taught to speak English? Don't you speak English at home?"

    No, I didn't speak English at home, I replied. I was sure my son would learn English in a couple of months, and I didn't want him to forget his native language. Well, wrong answer!

    What kind of person would not speak in English to her son at home and at all times? "Are you one of those people who come to this country to save dollars and sent them back to their country, never wanting to be a part of this society?"

    Needless to say, I tried to tell him I was not one of "those people." Then he told me the meeting was over, and I left.

    As I had expected, my son learned to speak English fluently before the school year was over. He went on to graduate from college and got a job, earning close to six figures. He travels widely and leads a well-adjusted, contented life. And he has benefited from being bilingual (双语的).

    Speaking more than one language allows people to communicate with others; it teaches people about other cultures and other places- something very basic and obviously lacking in the "educator" I met in New Jersey.

    Are you interested in country music? I like it very much! It will take me away for a while after I am tired. The guitars and songs will take me to mountains and fields. Country music usually talks of everyday life and feelings. It's the spirit of America, easy to understand, slow and simple. Country music developed in the Southern United States. It was the folk music of American countryside. Many of songs tell about the lives of farmers. They talk about love, crops or death.

    The life of the countryside can be hard, so the words in country music are often sad. At first, people played the music only at family parties. But it became more popular later. In the 1920s, people played country songs on the radio, and they made them into records. When people in the countryside moved to towns and cities to look for work, they took their music with them. Country music continued to change and became popular across America. John Denver was one of America's most famous country singers in the 1970s. His song "Take Me home, Country Roads" is well-known and people still play it today.

The hardest thing about planning a big European vacation is actually narrowing down where to go—there are just so many amazing places. That's why we've put together what we think are the best cities in Europe. 

AMSTERDAM, NETHERLANDS

Amsterdam is the kind of city that you can't help but fall in love with. It's the kind of place where you dream about moving and buying an apartment that overlooks (俯瞰) a peaceful river. It's relaxing and you get a sense that the locals have an amazing quality of free life. We love simply walking around the canals and exploring the city's neighborhoods. 

BERLIN, GERMANY

Berlin is said to be "poor but charming" and we think that's a pretty good description. Actually, Berlin is becoming more expensive as its popularity grows, but it's still the top spot for Germany's artistic scene. Berlin isn't particularly pretty but it's an energetic city with cool people and cooler graffiti-covered (涂鸦) neighborhoods. 

LISBON, PORTUGAL

Lisbon is a hot destination and I doubt it will be quickly moving up in the ranks of Europe's most visited cities. Lisbon is a popular coastal city that's famous for its unique buildings and charming café culture. It's also very friendly on the wallet when compared to other Western European cities—food and lodging are both priced reasonably and attractions are about average. 

FLORENCE, ITALY

Florence may be touristy but that's no reason to ignore this birthplace of the Renaissance (文艺复兴). If you do your research, you can find plenty of excellent Italian restaurants and world-class ice cream. And, of course, the city is beautiful and home to top museums so it's a dream for art and history lovers.