In our daily life, we have developed a lot of habits, such as, eating habit, study habit, reading habit, etc. However, taking the time to develop a sleep habit is probably the last thing on your mind and some sleep advice simply can't be forgotten. {#blank#}1{#/blank#}.

Watching TV until you fall asleep

    It has nothing to do with what you watch —TV news isn't a better pre-sleep choice than TV series. {#blank#}2{#/blank#}. The bright light keeps you awake all the night. So even if you nod off (in front of the TV, for example), you probably won't stay asleep for long.

Sleeping with pets

    {#blank#}3{#/blank#}. They get comfortable, and then they move. This goes on all night, and whether you admit it or not, it interrupts your ability to get the level of sleep needed to feel rested.

Eating fatty, heavy foods too close to bedtime

    Heartburn (烧心，胃痛) strikes anyone of any age, but it's the most common GI disorder (胃肠失调) in older adults. If you've ever tried to go to sleep after eating a fatty meal, you've probably found the discomfort of stomach preventing you from falling asleep or staying asleep.

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    Remember how poorly you sleep when you have a fever—turning over and over again, never really feeling rested? Well, heavy exercise too close to bedtime has the same effect — it raises your body temperature so that your sleep is disturbed until your body temperature drops to normal, which may take several hours.

Accepting snoring (打呼噜) as normal sleep behavior

    Snoring may seem as common as breathing, but it's considered the biggest sleep killer, and it's linked to several causes: sleeping on your back, being overweight, having a cold, drinking, or taking drugs. {#blank#}5{#/blank#}. For the snorer, it disturbs sleep by awakening him/her every so often in order to breathe normally. For the partner, the noise can be unbearable.

    When we say older people shrink,we don't mean they become tiny enough to fit in your pocket!We just mean that it's common for older people to become a little shorter over time.This kind of shrinking can't be stopped, although people can slow this process.But why does shrinking happen at all?

    Because of gravity,cushions between the bones in the spine（脊骨）get compressed（压缩）,which makes a person lose a little height and become shorter.

    Another reason why some older people shrink is because of osteoporosis（骨质疏松）.Osteoporosis occurs when bone is broken down and not enough new bone material is made.Over time,bone is said to be lost.Bones become smaller and weaker and can easily break if someone with osteoporosis is injured.

    Older people—especially women,who generally have smaller and lighter bones to begin with—are more likely to develop osteoporosis.As years go by,a person with osteoporosis can get small breaks in bones that are called compression fractures.These breaks cause collapse of the spine and over time the person with osteoporosis can become hunched over（驼背）.

    Did you know that every day you shrink a little,too?You aren't as tall at the end of the day as you are at the beginning.That's because as the day goes on,water in the disks of the spine gets compressed due to gravity,making you just a tiny bit shorter.Don't worry,though.Once you get a good night's rest,your body recovers,and the next morning,you're standing tall again!

    Smoking and drinking alcohol can make this problem worse.Want to do something right now to build strong bones?I believe what I say will help you.

    Below are some best special interesting holidays─all are new for 2017 and have high quality guides or tutors and strong programmes.

    Holland in bloom river cruise (巡游) with Alan Titchmarsh

    Alan Titchmarsh is the star attraction on this river cruise. Alan joins you for a visit to the magnificent Keukenhof Gardens─home to 800 varieties of tulips (郁金香).The Telegraph's gardening expert will talk about the best new varieties and the garden's history.

    April 19, £1,495 including flights from the UK and some meals. Telegraph Tours (0161 236 2444; telegraph.co.uk/titchmarshtour).

    Morocco Sketchbook

    Led by artist Maxine Relton, this tour takes in Marrakesh helping you develop your drawing skills. Rapid line and figure drawing and colour mixing are all covered and the eight-day holiday is based in Kasbah du Toubkal.

    May 8, £2,495 including some meals. Steppes Travel (01285 601 495; steppestravel.co.uk).

Ballroom and Latin American dancing in Tenerife

    This travel provides daily dance tuition with David Bowie who'll be on hand to teach dancing techniques. It is aimed both at the beginners and more experienced dancers looking to improve their skills. There'll also be time to explore the island on foot or play a round of golf.

    April 26, £769 full-board. Saga (0800 096 0084; travel.saga.co.uk).

    Fishing in Northern Argentina

    This nine-day fly fishing and conservation tour takes in the Iberá Marshlands, the world's second largest wetlands. Here expert fisherman, Charles Jardine, is the guide as you fish. Based in Estancia Rincon del Socorro, the holiday also includes opportunities for horse riding and bird-watching.

    October 15, £5,095 full-board. Cazenove + Loyd (02038135082; cazloyd.com).

    The associates I hired in my bicycle and lawn mower shop like myself were never perfect; however, they were excellent. Working with them as they improved taught me new ways to show forgiveness, understanding, and patience.

    One day the placement officer asked me to interview a young man who was having trouble finding a job. He told me that David was a little shy, did not talk much and was afraid to go on with interviews. He requested that I give David an interview just for practice. He plainly told David that I had no positions open at the time and the interview was just for practice.

    When David came in for the interview, he hardly said a word. I told him what we did at the bicycle shop and showed him around. I told David to keep showing up because the number one thing an employer wanted in an associate was dependability. David was very quiet (he was evaluated as a slow learner in school).Every ten days or so, for weeks after the interview, David walked into the bicycle shop and stood by the front door. He never said a word, just stood by the door.

    One day, shortly before Christmas, a large truck came to the shop, packed with 250 new bicycles. It had to be unloaded right away or the driver would leave. It was raining. Some of my workers (without physical limitations) chose not to brave the weather to get into work, so I was short-handed. It seemed everything was going wrong and on top of it, David came in the front door and just stood there. I looked at him and shouted,“Well, all right! Fill out a time card and help me unload this truck!”

    David worked for my bicycle shop for eighteen years. He came to work every day thirty minutes early. He could talk; however, he rarely chose to. He drove my truck and made deliveries. The customers would praise David, saying,“He doesn't talk, but he really shows you how to operate a lawn mower!”

    Many of us have had this experience: we lie down in a bed other than our own, perhaps at a friend's house or in a hotel room, and find it difficult or impossible to fall asleep. Is it because the bed is uncomfortable? Maybe, but perhaps there can be other reasons.

    According to a new study published in Current Biology, a significant reason is what the scientists call "first night effect". They believe that one side of the brain acts as a "night watch" to warn us about potential dangers. It forces us to stay awake on the first night in a new environments.

    For the study, 35 young volunteers were asked to sleep in a sleep lab for several days. Meanwhile, researchers watched their brain activities.

    According to the researchers, on their first night, the left brain was more active than the right brain and people had a hard time sleeping. However, left-brain activities decreased as days went by, falling even to the point of complete calm. In this process, the participants got an increasingly better sleep experience.

    The findings suggest that the different rhythms of the sides of the brain affect our sleep. When the two sides work differently, the balance between them is broken. Thus, the brain can't relax and is sensitive to anything strange in the surroundings, just as it is in the daytime.

    "At some level, the brain is continuing to analyze things, even though you are not aware of the analysis, " US professor Jerome Siegel told Smithsonian

    "If something unusual happens - if a door opens or you hear a key in a lock --you can be alert, even though the intensity of the stimulus (刺激强度) is quite low." More surprisingly, this phenomenon is similar to the way some animals sleep.

    The researchers think that it is the result of evolution (进化), and works to protect us in potentially dangerous environments.

    If you have ever had what you think is "first night effect", researchers suggest that you bring your own pillow or sleep in a room similar to your bedroom next time you sleep away from home.

    For art, the year 2115 will be one full of events. In May of that year in Berlin, the philosopher-artist Jonathon Keats' "century cameras" — cameras with a 100-year-long exposure (曝光)time — will be brought back from hiding places around the city to have their results developed and exhibited Six months after that, the Future Library in Oslo, Norway, will open its doors for the first time, presenting 100 books printed on the wood of trees planted in the distant past of 2015.

    As Katie Paterson, the creator of the Future Library, puts it: "Future Library is an artwork for future generations". These projects, more than a century in the making, are part of a new wave of "slow art" intended to push viewers and participants to think beyond their own lifetimes. They aim to challenge today's short-term thinking and the brief attention spans of modem consumers, forcing people into considering works more deliberately. In their way, too, they are fighting against modem culture — not just regarding money, but also the way in which artistic worth is measured by attention.

    In a similar fashion, every April on Slow Art Day, visitors are encouraged to stare at five works of art for 10 minutes at a time — a tough task for the average museum visitor, who typically spends less than 30 seconds on each piece of art.

    Like the Future Library, the century cameras are very much a project for cities, since it's in cities that time runs fastest and the pace of life is fastest. "Since I started living in a city, I've somehow been quite disconnected/' Anne Beate Hovind, the Future Library project manager, who described how working on the library drew her back to the pace of life she knew when she was growing up on a farm in her youth, told the Atlantic magazine.