If you think your vocabulary is weak, a little effort every day over six to nine months can go a long way in improving it. Here are some tips for increasing your vocabulary.

    {#blank#}1{#/blank#}. You may be comfortable reading a particular part of the newspaper but make an effort to read different articles on every page. The editorial (社论的) page is highly recommended not only for vocabulary but also for structuring and presenting thoughts.

    Make it a habit to read a new book every week. {#blank#}2{#/blank#}. You can consider becoming a member of the local library. Make a list of new words and look up their meanings in the dictionary.

    Watch English movies and television shows. It's an interesting way to enrich your vocabulary. {#blank#}3{#/blank#}.

    Use vocabulary cards. Vocabulary cards are used by students who are trying to learn many words in a short time. You can make your own cards by writing the word on one side and the meaning on the other side of a piece of paper. {#blank#}4{#/blank#}.

    Use the Internet. The Internet is an unlimited resource for reading material.

    {#blank#}5{#/blank#}. You will come across plenty of material to read. The Internet will also introduce you to new words. Be sure to look them up in a dictionary.

Ways to sleep smarter

    Studies show that poor sleep influences people to make good decisions, concentrate on tasks or even manage a friendly mood(情绪) at work. {#blank#}1{#/blank#} Today we've got our top favorite sleep tips and facts.

Set a regular bedtime

    {#blank#}2{#/blank#}Choose a time when you normally feel tired. Try not to break this routine(惯例) on weekends when you will probably stay up late. If you want to change your bedtime, make the change gradually, such as 15 minutes earlier or later each day.

Eat the right food

    Some foods are more helpful to a better night's sleep than others.{#blank#}3{#/blank#} Others like bananas, potatoes, and whole-wheat bread are also helpful.

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    Exercising provides lots of good health benefits(好处). A good night's sleep is one of them. But make sure you exercise in the morning or afternoon. The National Sleep Foundation reports that exercise in the morning or afternoon can help deepen sleep. However, those who worked out in the evening hours saw little or no improvement in their sleep.

Reduce(减少) screen time before bed

    {#blank#}5{#/blank#} A recent study shows that people who use electronic media(媒体) just before bedtime report lower-quality sleep even when they get as much sleep as those who don't.

A. Avoid the alarm clock.

B. Exercise to improve sleep.

C. Try to solve problems in your sleep.

D. Go to bed at the same time every night.

E. There are many ways to increase the quality of your sleep.

F. Everybody knows that warm milk helps people sleep better.

G. Stop watching TV just before bedtime and you'll sleep better.

    Choosing the right university for you is a big decision with many factors to consider. The institution that you choose will not only be the one that ensures your academic goals, but it will also be where you will live, learn, play sports, socialize and work for several years. Therefore, before you start filling out those university application forms, take a step back and consider the many variables that affect the “fit” of a university to your unique personality and educational goals. Take a look at the following factors, and decide which ones mean the most to you.

    Consider your educational goals. You will discover that different schools are  more recognized or progressive in your chosen field of study than others. For this reason, talk to advisors, professionals in your field, or go to clubs organized by the alumni(校友). When you check out school ranking for your major, you may find that your first choice is not really a match, while another fits perfectly.

    Consider costs. It will be no surprise to you at this point that not all schools cost the same. Some of the more famous schools are so because they are difficult to get into and difficult to pay for. Don't let this necessarily stop you. Just keep this consideration in mind as you narrow your list of potential schools.

    Choosing a university should not be done only on reputation, but also take the academic programs and overall environment into consideration. Be aware that reputations are sometimes out of date or overstated, so first-hand experience is often beneficial.

    Once you've identified the factors that are most important to you, you've taken the first steps towards making a successful choice. Make sure you pick a university that will serve your needs throughout your university career.

    Many years ago, when we first went to Canada, we were driving through Montana to Colorado with our two children. We thought we would find a motel（汽车旅馆）on the way and had not made a booking. As it was getting late, we started looking for a motel, only to find that all were booked.

    Finally, around 9 p.m., we stopped at a gas station to fill up on gas. My husband asked for a phone book and told the woman at the counter that we were trying to find a motel. He tried for 15 minutes. When he was unsuccessful, the woman, Linda, said she and her family lived nearby and would be happy if we spent the night at her home.

    My husband was stunned at her offer. She called her son to direct us, since she had to stay at the gas station till midnight.

    When we reached their home, her husband greeted us. He took out two sleeping bags for the children. He invited us to have coffee and chat while we waited for his wife. When she came back, we asked if we could slip away in the morning so as not to disturb them. They said we were now guests and we would have to have breakfast with them.

    We woke up to a table set for breakfast. They'd made a mountain of pancakes and bacon. We ate breakfast, and when we were leaving, my husband asked if he could offer some payment.

    They insisted we were their guests. We left moved by their spirit of hospitality(好客). We were amazed that they would take in a family of total strangers from a different country. We kept in touch for many years. Over the years, we lost touch, but have never forgotten their kindness.

    Anyone who has ever volunteered for any cause can tell you that in the end, they felt that they gained more from the experience than they gave. This is true for most examples of reaching out to help others. We find that we gain new understanding about not only those we help, but ourselves as well. Stressing the importance of helping others in martial arts students will benefit them both inside and outside of the class.

    Helping others strengthens families. Families that practice the belief of working together and helping each other prepare their children for the concept of teamwork outside of the home environment. By learning to help around the house through activities such as household jobs, baby-sitting and keeping a tidy bedroom, children learn valuable lessons that they carry with them to their future relationships.

    By helping others outside of the home environment, valuable friendships can be developed. When we learn to reach out to others and give off our time and talents we find that our friendships grow, which in turn is a benefit to our lives. Martial arts training supports this by exposing students to people of various backgrounds and beliefs that gather for a common goal and to help each other. Any time a group of people are working toward a common goal, team spirit surely forms. When we help each other in the martial arts setting and in every area of our lives, a friendship is formed that promotes teamwork.

    The most important thing to realize is that it does not take a lot to make a lot happen. Little things can make a big difference in the area of helping others. Simple gestures of kindness and support given frequently can build a strong base for the growth and development of each individual which leads to the success of all.

Internet Time Tied to Teen Depression(抑郁) Symptoms

    Spending time online is normal behaviour for teenagers. But too much Internet use by teens —or too little, for that matter —might be related to depression, a new study finds.

    The findings, reported in the journal of Pediatrics, do not mean that the Internet is to blame. For one, teens in the study who spent no time online were also at increased risk of depression symptoms. Instead, the researchers say that both heavy Internet use, and non-use, could serve as signals that a teenager is having a hard time.

    For the study, Dr Pierre-Andre Michaud and his colleagues at the University of Lausanne, Switzerland, surveyed 7,200 individuals aged 16 to 20 about their Internet use.

    Those who were online more than two hours per day were considered "heavy" Internet users, while those online anywhere from several times per week to two hours per day were considered "regular" users.

    The teenagers also answered a number of health-related questions, including some standard questions about "depressive tendencies" that gauge (判定) how often a person feels sad or hopeless. Compared with regular Internet users, the study found, kids who were heavy users or non-users were more likely to be depressed or very depressed.

    Among male teens, heavy users and non-users were both around one-third more likely to have a high depression score, compared to "regular" users. Among girls, heavy Internet users had an 86 percent greater chance of depression, while non-users had a 46 percent greater likelihood compared to regular users.

    That was with factors like family income and any chronic health problems taken into account. Since teenagers typically go online to contact friends, the researchers guess that those who are never online may be more socially isolated.