There are many reasons why people can't get a good night's sleep and as with any other health conditions, things are not likely to improve until you find a way to break the cycle.

    These are some of the main factors that need to be addressed.

    Worry and stress

    We have all been kept awake by many factors that cause worry and stress in our lives. Money problems, relationship issues and work stresses can have you sitting up all night. A useful habit is to download your thoughts at the end of the day. Keep a pen and paper next to your bed and before you go to sleep, write down your thought and worries, create a to-do list for the following day or set down solutions and ideas that relate to work.

    Diet and eating patterns

    What and when you eat can have a major impact on your ability to sleep. Eating too late or indulging in a rich or spicy meal can keep you awake. These foods take a long while to digest and the after effects of indigestion and heartburn are not going to set you up well for a good quality sleep.

    A research suggests that both calcium and magnesium may be linked to poor sleep. Even low intakes of magnesium found in green vegetables, beans, nuts and seeds have been shown to make it harder to stay asleep. Calcium is found in dairy foods, soybeans and green vegetables and low levels have also been shown to make it more difficult to nod off.

    Alcohol and caffeine

    Tea, coffee and energy drinks contain caffeine that helps to stimulate the nervous system and make you more alert, which is great if you need a pick-me-up. Dosing up on caffeine during the day can affect your ability to sleep later on in the evening. Try limiting your intake of caffeine to the morning and switch to decaffeinated options such as herbal teas. Alcohol is a double-edged sword when it comes to sleep. While a little may help to induce slumber, even in small amounts it can cause fragmented sleep patterns.

    Bedroom environment

    “Your bedroom should be dark once the lights are switched off because melatonin, a sleep-regulating hormone, is very light-sensitive. Maintaining the right temperature can also help with sleep as a room that is too hot may prevent your core temperature from going down, which is essential for switching on the sleep mechanism within the body.

    Back in 1969, it was the Apollo 11 crew who flew to the moon in a spaceship. When U.S. astronauts Neil Armstrong and Edwin “Buzz” Aldrin stepped foot on the moon, they were the first. Meanwhile, their fellow astronaut Michael Coilins circled the moon in their spaceship, named Columbia.

    When Armstrong and Aldrin were done with their walk，they returned to the command module, and back to Earth. That part of the spaceship is on view at the Smithsonian's Air and Space Museum in Washington, D.C. But, if you cannot get to Washington，soon you will be able to see Columbia on your computer or your smartphone.

    Digital scientists are scanning the inside of the spaceship. They are creating an online model, in three dimensions, or“3 D”. By looking at these photographs, you will be able to see outer space，the way the astronauts did. It will be like sitting in their seats.

    Want your very own Columbia spaceship? You will be able to print a 3D copy of Columbia. Experts say anyone can make a life-sized model. But they expect most people to make smaller models of the 320×400 cm(11'X 13')command module.

    Scientists are using special 3D technology to scan the inside. They use cameras on long arms to take the photographs. The thousands of photographs taken will be combined with 50 laser scans.

    What would it be like to sit inside Columbia and take a look around? All the images will be loaded into software that allows you to look around the module on a computer screen. The user will be able to see the Columbia both inside and out. The Smithsonian says that the 3D technology gives the user ways to see things they cannot see at the museum. And it will give information that even the museum curators(馆长)have not seen before.

    “With the Command Module, no one has been inside since it came into the collection,” says Adam Metallo. Smithsonian 3D imaging specialist. “Now the information we capture can give anyone in the world a view of what it looks like inside this incredible piece of history.”

    Two things changed my life: my mother and a white, plastic, daisy bike basket. I would be a different person if my mom hadn't turned a silly bicycle accessory(配件) into a life lesson I carry with me today.

    It was summer and, one day, my mother drove me to the bike shop to get a tire fixed — and there it was in the window. White, shiny, plastic and decorated with daisies, the basket seemed so appealing and I knew I had to have it.

    "Mom, please can I get it? I'll do extra chores for as long as you say. I'll do anything, but I need that basket. I love that basket. Please, Mom. Please?"

    "You know," she said, gently rubbing my back while we both stared at what I believed was the coolest thing ever, "If you save up, you could buy this yourself."

    "By the time I make enough it'll be gone!"

    "Maybe Roger here could hold it for you," she smiled at Roger, the bike guy.

    "For that long? He can't hold it for that long, Mom. Someone else will buy it. Please, Mom, please?"

    "There might be another choice," she said. My mother bought the beautiful basket and put it safely out of reach in some hiding place I couldn't find. Each week I eagerly counted my growing nest egg earned by extra work here and there (washing the car, helping my mother make dinner, delivering milk around the neighborhood). And then, weeks later maybe, I counted, re-counted and jumped for joy. Oh, I made it! I finally had the exact amount we'd agreed upon.

    Days later, the unthinkable happened. A neighborhood girl I'd played with appeared with the exact same basket fixed to her shiny, new bike. I rode my bike fast home to tell my mother about this disaster, this horrible turn of events.

    And then came the lesson I've taken with me through my life: "Honey, your basket is extra-special," Mom said, gently wiping away my hot tears. "Your basket is special because you paid for it yourself."

    Why do people lie? Many psychologists agree that it can start from childhood? There are various reasons why children make false statements. They usually tell untruthful stories to cover up the mistakes that they have done in the past. Lying is also a way to avoid receiving punishments from parents. If parents fail to reprimand their children for making up false stories, then there is a possibility that they will continue to lie during their teenage years.

    Teenagers lie because they want to be accepted by their friends. This is the main reason why they create stories that are not true just to become presentable and acceptable to other people. In some instances, teenagers tell untruthful statements to avoid criticisms from their families and friends.

    As teenagers grow, lying becomes one of your habits. Their knowledge on making up untruthful stories becomes more developed. People lie in workplaces if they fail to meet the deadlines and if they fail to accomplish and do their tasks efficiently. Some of the common lies made in workplaces are getting sick and having emergencies at home. The danger involved in frequent lying is when it, becomes a character. Frequent lying causes the development of the condition known to doctors as pathological（病态的）lying.

    Pathological lying is a mental health condition, which is associated with individuals who have the urge to tell untruthful statements. Patients suffering from it make up stories about everything and anything. These individuals lie to meet the standards of other people who they want to please. These patients deceive other people because it gives them an unexplained pleasure. One of the best ways of treating pathological liar is to help them tell true statements and stories at all times. This may be hard for them, but as they are accustomed to it, they will start to realize that they will be more accepted by their families and other people if they stop themselves from making up for stories

Finding a Job

    We now think that chocolate is sweet, but once it was bitter. We think of it as a candy, but once it was a medicine. Today, chocolate can be a hot drink, a frozen dessert, or just a snack. Sometimes it's an ingredient（构成部分）in the main course of a meal. Mexicans make a hot chocolate sauce called Mole and pour it over chicken. The Mexicans also eat chocolate with spices like chili peppers.

    Chocolate is a product of the tropical cacao tree. The beans taste so bitter that even the monkeys say "Ugh!" and run away. Workers must first dry and then roast the beans. This removes the bitter taste.

    The word "chocolate" comes from a Mayan word. The Mayas were an ancient people who once lived in Mexico. They valued the cacao tree. Some used the beans for money, while others crushed them to make a drink.

    When the Spaniards came to Mexico in the sixteenth century, they started drinking cacao, too. Because the drink was strong and bitter, they thought it was a medicine. No one had the idea of adding sugar. The Spaniards took some beans back to Europe and opened cafes. Wealthy people drank cacao and said it was good for the digestion.

    In the 1800s, the owner of a chocolate factory in England discovered that sugar removed the bitter taste of cacao. It quickly became a cheap and popular drink. Soon afterwards, a factory made the first solid block of sweetened chocolate. Later on, another factory mixed milk and chocolate together. People liked the taste of milk chocolate even better.

    Besides the chocolate candy bar, one of the most popular American snacks is the chocolate chip cookie. Favorite desserts are the chocolate cream pie and, of course, an ice cream sundae with hot fudge sauce.