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.

    “Body clocks” are biological methods of controlling body activities. Every living thing has one. In humans, a body clock controls normal periods of sleeping and waking. It controls the times when you are most likely to feel pain. Eating, sleeping and exercising at about the same time each day will help keep body activities normal. But changes in your life—a new job, for example—destroy the balance and thus cause health problems. You could have difficult sleeping, for example. Scientists suggest that early afternoon is the best time of day for physical exercise. They say we are stronger and faster then. Later, about four o'clock, most people feel tired because of the drop of sugar level in the blood. Early afternoon also is a good time to do tasks about memory（记忆） and mathematics. If you must study, however, do it just before going to sleep at night. Scientists say you are more likely to remember information when there is a short delay（耽搁）between study and bed. Body clocks control all the activities from day to day. They also produce changes about every ninety minutes during the day. At the end of such a time period, our ability to think hard begins to become weak. That is the time we are most likely to day-dream. Within fifteen minutes, we are ready to go back to what we were doing.

    Youth volunteers from Beijing University visited Song tang Hospital, a care clinic for the aged and dying patients, during the second Global Youth Service Day on April 21．

    Thirty student volunteers from the university's School of International Studies sat at the beds of the patients in their specially decorated “care huts”. They talked with them and gave massages （按摩）to patients kept in their beds.

    I felt sorry that I could not offer more to these people than talking with them and trying to cheer them up, said Deng Yetao, 20, a third - year student. “But it occurred to me that they need more care and love than babies. They are afraid of the coming death. Their loneliness is worse than physical pains.”

    “Even though they are suffering a lot, the majority of the elderly people want to talk to us. Each of them has a lot of life experiences and philosophies to share. Instead of doing them a favor, I felt I was gaining a valuable lesson. Said Mao Xiaohua, another third - year student.

    Mao talked with two elderly patients for a whole afternoon. The fact that most of the patients in the 80 - room clinic are aged people with diseases which will lead to death soon made the volunteers' hearts heavy.

    Ninety - one percent of the patients will spend the last days of their lives in the clinic, according to a survey by the hospital.

    Daily visits and services by social workers and youth volunteers are a very important part of their programmer. A total of 330, 000 Beijing students from 119 universities and colleges have visited the hospital. Many continue to offer services in their spare time. Some of them volunteer to hold the hands of dying patients during the last minutes of their lives.

    Yin Hang, a student from Beijing Medical College, said he felt“ the glory of life” as he saw the fading smile on the face of the old man who passed into a deep unconsciousness（昏迷）while he was holding his hands.

    Many young people these days adore the advertised magazine body and become too focused on attaining this image instead of worrying more about what lasts and even grows over time. But could you imagine being considered beautiful for years, and suddenly being ugly after moving to another continent? It is a sad reality that people don't realize how vacillating the idea of beauty can be from one country to another.

    Think of the most typical American girl you know. Is she blonde-haired with white skin and light blue eyes, and does she love shopping or sports? Now place this girl in the heart of Africa, where beauty is placed on what you can control. The Maasai tribe in Kenya focuses on how clean people are, and how stylish their piercings (穿孔) are. This tribe's culture is to be a brave fighter, so they will cut their skin with patterns in it to show that they are strong. If you don't look fierce, you are not beautiful.

    Other countries like North Korea and South Korea have their own unique views on beauty. In an interview, a woman who has lived in both North Korea and South Korea claims that beauty in North Korea is based more on your ability to be a good woman and wife. She says that women in North Korea are less concerned about fashion and beauty in the physical sense. She says they did have a time when big eyes were a big deal and everyone wanted to get double eyelid surgery. This is something extreme and could perhaps be influenced by Western culture. But don't you think the idea of getting surgery done to look more attractive is crazy?

    Parents often believe that they have a good relationship with their teenagers. But last summer, Joanna and Henry noticed a change in their older son. Suddenly he seemed to be talking far more to his friends than to his parents. "The door to his room is always shut." Joanna noted.

    Tina and Mark noticed similar changes in their 14-year-old daughter. "She used to sit in my arms on the sofa and talk with me," said Mark. "Now we joke that she does this only when she wants something. Sometimes she wants to be treated like a little girl and sometimes like a young lady. The problem is figuring out which time is which."

    Before age 11, children like to tell their parents what's on their minds. "In fact, parents are first on the list." said Michael Riera, author of Uncommon Sense for Parents with Teenagers. "This completely changes during the teen years." Riera explained. "They talk to their friends first, then maybe their teachers, and their parents last."

    Parents who know what's going on in their teenagers' lives are in the best position to help them. To break down the wall of silence, parents should create chances to understand what their children want to say, and try to find ways to talk and write to them. And they must give their children a mental (思想的) break, for children also need freedom, though young. Another thing parents should remember is that to be a friend, not a manager, with their children is a better way to know them.

    Before uploading a photo of ourselves to social media, chances are that we'll use an app to smooth our skin, make our eyes look bigger, and lips fuller. With a couple of taps on our mobile phone, we can get a quick fix and present the "best" version of ourselves to the world. However, the problem is, when we simply edit our imperfections away, we're also changing the way we look at ourselves.

    Last month, researchers published the article Selfies – Living in the Era of Filtered(过滤的) Photographs. The article analyzed photo editing apps' bad influences on people's self-respect and their possibility to cause appearance anxieties. The researchers also warned that such apps make it difficult to tell the difference between reality and fantasy. "These apps allow one to change his or her appearance in minutes and follow an unrealistic standard of beauty," the article reads.

    In the past, people may have compared their looks to those of famous persons. But for today's young people, beauty standards are most likely set by what they see on social media. "From birth, they are born into an age of social platforms where their feelings of self-worth can be based purely on the number of likes and followers that they have, which is linked to how good they look." British cosmetic doctor Tijion Esho told The Independent. This is why many young people suffer an identity trouble when it comes to appearance.

    "Now you've got this daily comparison of your real self to this fake self that you present on social media." Renee Engeln, a professor of psychology, told the HuffPost website. Engeln further pointed out that when people spend too much time making such comparisons, they may become "beauty sick" and find it difficult to accept what they actually look like. "Because between you and the world is a mirror, it's a mirror that travels with you everywhere. You can't seem to put it down." she told The Washington Post. So when we look in a real mirror, we shouldn't think to ourselves, "Do I look as good as myself in the filtered photos?" Instead, we should think, "I feel good; I have my health."