Sleep Struggle

     One in every five young people has a sleep problem, so you're not alone. Getting enough sleep has become as important as eating vegetables and exercising regularly. It's very important for your body.

     Most young people only get seven hours of sleep each night, when they actually need nine hours. And making up for lost sleep during the week by sleeping on weekends doesn't really work. In fact, sleeping late on weekends may actually do you more harm than good, if you have sleep problems.

     What happens if you don't get enough sleep? If your sleep problem continues for a few nights, you could suffer serious problems. Lack of sleep can affect learning and memory. Worse, if your sleep difficulties last a long time, that could lead to anxiety (焦虑). Therefore, you've got to have some healthy sleep habits. Below are some suggestions:

     •Go to bed at the same time—including weekends, if possible.

     •Wake up around the same time every morning. When you sleep late just one morning during the week, it may disturb your body clock. This will make it hard for you to sleep that night.

     •Do something relaxing before going to bed.

     •Exercise during the day. Don't exercise right before going to bed.

     •Avoid drinking. Alcohol (酒精) makes you excited. This prevents you from falling asleep or wakes you up during the night.

     •Don't smoke. Smoking is always bad for the body. Smoking before bedtime keeps you awake.

     If trying these tips over a couple of weeks does not help you, speak to your doctor. Do not take any medicine without first asking your doctor. Many of them have strong side effects.

    For the Travel section, writers and editors selected special items to profile from a dozen cities.

Brussels:Chocolate

    Nearly half the chocolate consumed in the world is eaten in Europe, and Belgium—with average consumption of 14.99 pounds per person a year—certainly covers its fair share. While Brussels, the country's capital, is home to hundreds of chocolate makers, what makes a visit necessary is the rich heritage of traditional chocolate makers.

Budapest: Paprika (红辣椒)

    The job of preparing Hungarian paprika was once considered too dangerous for mothers to do. A woman who touched her children upon returning from work risked burning them, so only the elderly and unmarried were allowed the delicate task of separating the skin from the flesh. But by the early 20^th century, sweeter varieties and a machine turned paprika into a common feature of all Hungarian cuisine.

Lisbon: Tiles (瓷砖)

    Is there a bluer Country than Portugal? The blue sky and Atlantic Ocean embrace the land. The blue moods of Fado, the dark folk music, form the national soundtrack. And all across Portugal, the typically blue designs of azulejos—ceramic tiles—are spread across churches, castles, palaces, university halls, parks... The result is a beautiful land of Christian saints, Portuguese kings, historical glories, aristocrats at leisure, seascapes and so on.

Madrid: Guitars

    Walking into one of Madrid's storied guitar makers' workshops can feel like stepping into the past. Curly wood shavings, from the palest pine to ebony, fall onto the floor as artisans turn some humble wood into works of art. It's painstaking work—all done by hand—with classical guitar models and the methods of making them changing little over the last century.

    Durian(榴莲) is probably the smelliest fruit in the world, letting out an unusual unpleasant smell which would make anyone bring up. However, nobody was aware of what gave this fruit its unique smell, so a team of researchers from Singapore decided to take a look at its genome (基因组) and find out,

    Durian is well-known throughout Southeast Asia as the king of fruits, mostly because of its awful appearance and smell. However, the origin of this unpleasant smell was unknown, so researchers decided to map the genome of the fruit, and find the gene that controlled it. A group of genes, volatile sulfur compounds (含硫化合物), became very active in the fruit, and they were found responsible for resulting in the unpleasant smell.

    The fruit confuses everyone with a sulfuric smell, like rotten onions and ingredients. The smell lasts long, mostly because the fruit contains more volatile sulfur compounds. Other species usually benefit from two gene copies at most, but durian has four, leading to the striking smell.

    However, this smell might be an advantage for durian in the wild. Although we find it unpleasant, many animals might be attracted by it. If they eat the fruit, then they can easily spread its seeds everywhere, thus contributing to the distribution of the species.

    The mapping of the durian genome also showed some other information on the species. First of all, the fruit has an impressive number of genes, namely 46,000. Also, with the help of these genes, they saw how it evolved, and discovered it was related to the cacao tree. All the other discoveries have been published in the journal Nature Genetics.

    Despite the striking smell, many people actually enjoy eating the fruit. However, not all durian species are edible, and some of them may even cause damage to our health, Even so, the fruit is often imported, significantly contributing to the economy.

    Born in Detroit, Michigan, on January 10, 1928. Philip Levine was formally educated in the Detroit public school system. After graduation from university, Levine worked a number of industrial jobs, including the night work in factories, reading and writing poems in his off hours. In 1953, he studied at the University of Iowa. There, Levine met Robert Lowell and John Berryman, whom Levine called his "one great guide."

    About writing poems, Levine wrote: "I believed even then that if I could change my experience into poems I would give it the value and honor that it did not begin to have on its own. I thought too that if I could write about it, I could come to understand it: I believed that if I could understand my life-or at least the part my work played in it-I could write it with some degree of joy, something obviously missing from my life."

    Levine published (出版)his first collection of poems. On the Edge in 1961, followed by Not This Pig in 1968. Throughout his life. Levine published many books of poems, winning many prizes. A review said: "Levine writes poems about the bravery of men, physical labor, simple pleasures and strong feelings, often set in working-class Detroit or in central California, where he worked or lived."

    He taught for many years at California State University, Fresno, and served as Distinguished Poet in Residence for the Creative Writing Program at New York University. After retiring from teaching, Levine divided his time between Brooklyn, New York, and Fresno, California, until his death on February 14, 2015. His final poem collection, The Last Shift, as well as a collection of essays(短文)and other writings, My Lost Poets, A Life in Poetry, were published in 2016.

    Do you want to help others in Canada or out of the country? Here are some non-profit organizations in Calgary, Canada, through which you can do something for others.

    Calgary Reads

    Calgary Reads helps struggling readers in Grade One and Two twice a week. Trained adult volunteers carry out one-to-one reading teaching in the children's school during school hours. Volunteers are trained to use a proven effective lesson framework. Time is spent coaching readers while providing a strong role model in each child's life.

    Address: 105, 12th Ave SE | Calgary, AB | T2G 2H8

    Telephone: 1 403 777-8254

    Ukrainian Mission Canada

    This organization helps children in need in Ukraine, a country in eastern Europe. You can donate money or things to help one of the children in need.

    Address: 3806 44 Ave NE | Calgary, Alberta | T1Y5V8

    Telephone: 1 403 451-6991

    Calgary Doula Association

    This organization is formed to provide information about services related to birth and child care for the general public and worried professionals. Monthly meetings provide a networking opportunity and exchange of information for individuals interested in birth and child care, couples who are to be parents, and health care providers.

    Address: 124 Crest haven Place SW I Calgary, ABI T3B 5W4

    Telephone: 1 403 750-2033

    Rainbow Society of Alberta

    Rainbow Society of Alberta helps to fulfill wishes of Alberta children with long-term or life-threatening illnesses. Founded in Winnipeg in 1983, Rainbow Society was the first children's organization of its kind in Canada. Its Alberta chapter(分部) was created in 1986 by a handful of caring volunteers who saw need to bring such a strong support system to children in Alberta.

    Address: PO Box 1153, Station M I Calgary, AB

    Telephone: 1 403 252-3891

    I have been passionate about sewing and fashion design since I was 12. Two years ago, I designed and made a set of outfits from recyclable materials for a charity fashion show. Through this highly meaningful and profound experience, I became sensitized to the importance of protecting and preserving our environment when designing and making fashion items, resulting in my founding an organization to promote eco-friendly design and fashion.

    My interest has led me to research areas of fashion that have environmental implications. For example, some popular clothing stores have announced merchandizing policies designed to improve the environment. For those of us who are eco-conscious, it is incumbent upon us to evaluate whether such policies are just a marketing ploy, or represent genuine efforts to protect our environment.

    Three chain-stores, H&M, Urban Outfitters and Forever 21, have been promoting "green" items. After I examined their products, I have concluded that H&M and Urban Outfitters are truly helping the environment with their efforts, while Forever 21 seems to be using the 'go green' trend as a way to sell more products, rather than genuinely help the environment.

    Of these three stores, H&M has the most extensive eco-fashion plans. It is already well on its way to implementing its plans by increasingly blending organic cotton into their garments, as well as putting fully organic cotton items on the market. The store also belongs to the Organic Exchange Organization, which endorses growth of organic cotton. To reduce the substantial harm from non-organic cotton production, H&M is involved with the Better Cotton Initiative. Mindful of the adverse effects of climate change, the store aims to minimize transportation and energy usage. H&M labels their eco-friendly products with an official symbol, the Flower, to represent a production system that is less harmful than most traditional processes. Because of these actions and policies, H&M is already well on its way to making a difference on the environment.

    With its Urban Renewal brand, Urban Outfitter takes a different approach from H&M in promoting eco-friendly fashion. The brand features women's apparel made from strictly environmentally-friendly sources, such as vintage, dead stock, or surplus clothing. Urban Renewal produces fashionable garments, and embraces being eco-friendly through recycling.

    Unlike the other two stores above, Forever 21's eco-fashion efforts fall short; a cynic would say their message is downright misleading. It promotes the "'green" image, and yet many of their supposed eco-friendly products do not help the environment. For example, it sells a "Think Green Tote" that, according to the site, is meant "to send an environmentally friendly message". However, it is made of 100% non-organic cotton which is one of the most damaging fabrics to the environment, mostly because it requires greater chemical intervention compared to organic cotton. Also, the "I Love My Planet Tote" is supposed to "make a positive statement," but is also made of 100% cotton that is not organic. The only tote that is environmentally-friendly is the "H81 Organic Cotton Tote" from Forever 21's Heritage brand, made from 100% organic cotton. Now that Forever 21 has portrayed itself as being "green," it should start "walking the walk."