The summer holiday is coming. Try to take some time off from school and have fun. Here are some ideas for planning your summer holiday.

    First of all, joining a club is a good idea! You can join a music club, a sports club or an art club, it's good for your future and the teachers in the club can give you some good advice (建议). You can also make some new friends.

    Doing something good for society (社会) is also great. There are many volunteer programs(志愿者项目) for you to choose, such as looking after the____①___or the young, cleaning the streets, planting trees or keeping the traffic(交通) in order. You know that students can also make the world better.

    Did you ever live with another family? You can join in a program___②____"Meeting a New Family" .Two families exchange their children for some time so that they can learn how to get on well with others.

Summer camps are still popular today. An English summer camp can be a good one. You can not only make friends but also learn English.

    Wonderful Events

    Horse Racing All Year Round

    The races start at 3 p.m. every Sunday. And the racetrack is only 20 miles away. There is a lot of parking place here. So you don't need to worry about where to park. We also provide presents for free. However, no children are allowed to go in.

100 Years of Pictures

    There are plenty of photos on show (now and then). You can see the Tajin history from 1900 to 2000. The show starts on February 1st and goes on to April 30th. Our address is City Art Museum 730 High Street. The museum is open from 10 a.m. to 5 p.m. every day except Monday.

    Weekend Sales

    Everything is at the great sale (20% — 60% off) from 2 p.m. to 6 p.m. this Saturday. Don't you want to save time and money? Come and visit us at Book Grandview Mall to realize your dreams! As soon as you come here, you'll fall in love with prices we offer.

    Dance Party

    You must be tired after working for a long time. You need to take breaks away from heavy work to celebrate a special date. Please come to Live Band, Country Club with your sweet heart on Sunday night. We prepare a dance party, which is from 9 p.m. to 1 a.m. The price is $ 25 a couple or $ 15 a person. Enjoy your sleepless night!

    Most teens need more than 9 hours of sleep each night. But about 1 in 4 teens has trouble in sleeping. Lack of sleep can affect everything from our feelings to how well we focus on tasks like studying. It can also influence sports performance, increase our chances of getting sick, and may lead to weight gain in some people.

    How can we get the sleep we need? Here are some ideas:

    Be active during the day. Get at least 60 minutes of exercise a day. Physical activity can decrease stress and help people feel more relaxed. Just don't work too close to bedtime because exercise can wake you up before it slows you down.

    Say goodnight to electronics. Experts suggest using the bedroom for sleep only. At least shut everything down an hour or more before lights out.

    Keep a sleep routine. Going to bed at the same time every night helps the body expect sleep. Creating a bedtime routine can improve this relaxation effect. Reading, listening to music, spending time with a pet, writing a diary or doing anything else can relax you.

    Expect a good night's sleep. Instead of worrying that you won't sleep, remind yourself that you can. Say "Tonight, I will sleep well." several times during the day. It can also help to practise breathing exercises or gentle exercises before bed.

    Everyone has a sleepless night once in a while. But if you regularly have trouble in sleeping and you think it's affecting your mood or performance, talk to your doctor.

    What is the hardest sport in the world? Some people say it's boxing (拳击), because boxing is dangerous and boxers have to be strong and fast. Other people say the hardest sport is soccer.

    However, most people say the hardest sport is the triathlon (三项全能运动). A triathlon is a race that includes three sports. First, racers swim. After that they ride bicycles and finally they run. In the most common triathlon, racers swim 1.5kilometres, bike 40 kilometres, and run 10 kilometres. The winner is the person who finishes the race first.

    There is another kind of triathlon too. It is called the "Ironman Triathlon (铁人三项)". This triathlon is much longer. People who finish this triathlon are called "ironmen" or "ironwomen". This is because these people are so strong that their bodies are just like iron (铁).

    In the past, there were other races including three sports. However, they didn't use the word "triathlon". That word was first used to describe a race in California in 1974.

    Triathlon racers have to train very hard for their races. Many of them swim and run. A lot of people also do things like yoga (瑜伽). They have many different ways to prepare, but they all have the same goal. They want to be in perfect shape.

    To be an ironman or an ironwoman, you have to be strong and smart. You should know how to save energy during the race.

① A survey(调查) has shown that lots of people can't sleep well. Sometimes you feel tired when you wake up. You may have a headache and you feel like you could sleep for another three hours. Many things around us cause sleeplessness. Here are a few changes you can make to improve your sleep.

②Go to bed and get up at the same time. You may share the same bedroom with your sister or brother. You both must go to bed regularly(规律地) so that you don't trouble each other.

③Clean up your bedroom. A study from a university in Zhengzhou found that people with clean bedrooms usually sleep better than those with dirty and untidy rooms.

④ Get more house plants. Studies show that house plants help with reducing (减轻)stress. Also, plants such as lavender(薰衣草) and gardenias(栀子花) have smells that may help some people relax and sleep better.

⑤ Make your room dark. When light hits your eyes, it tell you not to fall asleep. In fact, we need darkness especially in the evening. So if you want your body to know that it's time to rest, turn off the lights about an hour before bedtime or wear eye masks. Your phone and your TV should also be thought of. You may also use the dark curtaıns(窗帘) to keep any outside light from going into your bedroom.

⑥Lower your bedroom temperature. The body becomes cooler at night, so lowering the temperature before bedtime can help you relax and fall asleep more quickly. The NationalSleep Foundation in a country says your bedroom should be about 16 ℃ to 19℃ for a good night's sleep.