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.

Feet are an important part of you. Without them, you couldn't stand up, walk or run around. Your feet work so hard that sometimes they get sweaty (出汗).

Think of a hot summer day when you have been walking around all afternoon. Your feet have been in those trainers for a long time! The moment you take off your shoes, you feel good and relaxed, but your feet smell bad. You may think it is because of the sweat. But in fact, sweat itself has no smell. It's the bacteria (细菌) on your skin (皮肤) that mix with it and gives off a bad smell.

Bacteria love dark and wet places like the inside of sweaty shoes. The sweatier you get, the more bacteria there will be. When you wear your shoes, bacteria will have a good meal on your feet. They eat dead skin cells from your skin and then leave a kind of waste called organic acids (有机酸). These organic acids smell bad. Things will become better if you wear cotton socks.

I have always been interested in the animal world. Recently, I read a book about animals called A Lion's Travelling. Chinese writer Shen Shixi wrote it.

The book tells the story of five lions. After they are made to leave their home, one is hurt by a giraffe. Another is killed by a hunter. The third one dies during a fight for water. The fourth lion dies in the river. Only the youngest one, named Red Ribbon, is still alive. After going through many difficulties, he finally becomes the lion king.

The story shows the love and care between friends, the life and death faced by brothers, the determination (决心) to deal with challenges. The fact that the young lion finally becomes the king teaches me a great lesson: Those experiences of going through difficulties will make us stronger. Everyone will face lots of difficulties during their lifetime. We should learn to stay strong and keep finding our better selves.

The book is full of something exciting about the life of lions. Together with lovely pictures, it gives readers a wonderful experience. If you want to read the great story and learn a lot about the animals in the real world, choose it!

Fan Xiang, 12

Will you read this book when you are free? Why?{#blank#}5{#/blank#}

Essential hiking safety tips for beginners

● Never hike alone on unknown trails(路线)

One of the key rules of hiking safety is to avoid hiking alone on unfamiliar trails. {#blank#}1{#/blank#} . If possible, choose experienced hikers to accompany you. Their knowledge of the trail can be invaluable(极有用的) in keeping you and the others with you safe and on track. 

● Always plan ahead

Planning ahead is always important. {#blank#}2{#/blank#} . In terms of hiking safety tips, the most important advice to remember is careful planning. 

● Share your plans

 Before heading out on a hike, make sure to inform (知会) someone outside your hiking group about your planned route and schedule. Provide details such as the trail you' ll be taking, your expected return time and any emergency contacts(紧急联系人). {#blank#}3{#/blank#}

● Never leave without a first-aid kit(急救箱)

 Don't pack light just because you are going on a short hike. Certain items should never be missing from your backpack. One of these is a first-aid kit. 

 Remember, any hıkıng trip can go wrong {#blank#}4{#/blank#} . Packing a first-aid kit allows you to take quick action in case of injury This way you can keep the situation under control before rescuers arrive, if they are needed. 

●{#blank#}5{#/blank#}. 

 Don't try to impress others and don t set your expectations too high. Start with low-to medium-difficulty(低到中等难度的) shorter trails and plan your trips to aim for ideal(理想的) weather. Even experienced hikers can have problems if they lose focus. This is why, as a hiking beginner, it's really important to remember the basic safety rules for hiking. 

A. Know your limits and set your own pace

B. You can also take extra maps and guides from the park office

C. This way, they can help locate you quickly if something goes wrong

D. If you want to stay safe, it's important to always be ready for the worst

E. Always hike with a companion or a group, especially when you' re just starting out

F. This is true whether you are going on a long camping trip or a one-day hike in your local area

 Let's cheer for an amazing victory! In the 2024 Paris Olympics men's table tennis final, our beloved"Xiao Pang"( Little Fatty) Fan Zhendong beat Sweden's Moregard 4-1 to win the gold medal. This win isn't just about one game-it shows the great spirit of Chinese table tennis!

 Fan's journey to gold wasn't easy. In the quarter-finals, he faced Japan's strong player Harimoto Tomokazu. Fan was losing 0-2 at first, then 2-3. But he never gave up! With surprising fighting spirit and skill, he turned the game around and won 4-3. This exciting match showed

Fan's perseverance(毅力). In the semi-finals, Fan easily beat the French player. The final against Moregard was hard too. Moregard had beaten the top seed Wang Chuqin earlier. But Fan played amazingly and won the gold!

 Let's cheer for Fan Zhendong! He's now won the 2016 World Cup, the 2021 World Championships, and an Olympic gold medal. He's become the sixth player ever to win the"Grand Slam" of table tennis after the Swedish player Waldner and the Chinese players Liu Guoliang, Kong Linghui, Zhang Jike, and Ma Long. 

▲. It's a win for all of Chinese table tennis. His story teaches us that with belief and hard work, we can overcome any challenge! Fan Zhendong is a true sports hero. His victory inspires us all to work hard and chase our dreams. Who knows? Maybe one day, you could be the next Olympic champion!

 Let's all support sports and cheer for our athletes. With more young people like Fan, our country will win even more medals in the future!

In the world that we are creating very quickly, there might be some new kinds of jobs in the future. Robots will become more common in our homes and schools, so we' ll need people who know {#blank#}1{#/blank#} to fix them. These workers will be like robot doctors. They will {#blank#}2{#/blank#} what's wrong with a robot and help it get better. As AI(人工智能) is developing {#blank#}3{#/blank#} , we' ll need people to check that it works properly. We call these people AI rule keepers. They will make sure that AI will do something {#blank#}4{#/blank#} to humans.

 The best way to get ready for these future jobs is to be open to new {#blank#}5{#/blank#} and never stop learning. Knowledge is important, and problem solving skills will be needed for our future education and work.