How to improve your sleep cycle

    Try to sleep at the same time every day

    Your body's internal clock will become accustomed to going to sleep and waking up at the same lime every day. Going to sleep at 10 pm and waking up at 6 am is a good method of getting enough sleep. {#blank#}1{#/blank#}

    Get the right mattress（床垫）

    Having the right bed and mattress is very important for getting a good sleep. Having an uncomfortable place to sleep at will cause you to wake up during the night. This will have a negative effect on your sleep cycle. {#blank#}2{#/blank#} These beds can be customized for what you need.{#blank#}3{#/blank#}

    In the modem age, it is too easy to get distracted by technology. Many people have television. In their bedrooms and use their smart phones when they should be sleeping. If someone previously has difficulty in getting to sleep. It is likely that he will give up and watch a show instead. He tells himself that it will help him to get to sleep. {#blank#}4{#/blank#}

Exercise regularly

    {#blank#}5{#/blank#} The afternoon or the evening is a pretty popular time for people to work out. It can sometimes be difficult if you have a full-time job, but things can usually be rearranged a bit.

    As you grow rapidly through your teenage years, you will experience a lot of changes. The changes may seem difficult. {#blank#}1{#/blank#} Don't panic! You will deal successfully with them! You are a young adult now!

    With more responsibility, you will find more freedom to make your own choices. This is a time to be well informed about making choices. In this way you can make healthy balanced decisions. {#blank#}2{#/blank#} You may already know your career path or you may have no idea at all what you want to do. Both situations are fine! Work hard and the right opportunity will present itself to you.

    Young adulthood means greater freedom and more choices. {#blank#}3{#/blank#} But try not to shut your family out of your life. You should learn to think of others even though you are old enough to look after yourself.

    It is also perfectly natural at this time for you to spend more time with your friends than your family.  {#blank#}4{#/blank#} A true friend will stand by you no matter what happens.

    This period is a part of the life cycle. These are some people who will be with you throughout life's journey. There will be some people with whom you part and go separate ways. Leaving school can be hard. The reality is that you may not even see all of your classmates again.

    You are a young adult. It is your life. No one can live it for you. {#blank#}5{#/blank#} So making the right choices will be important to you. Life is for living. Enjoy your life wisely!

A．Choose your friends wisely.

B．They will help shape the future.

C．They may seem to happen quickly.

D．You will probably want to be independent.

E．You may appreciate what you have in your own life.

F．The choices that you make from now on will be your choices.

G．Your family has been with you since you came into this world.

    Many facts suggest that children are overweight and the situation is getting worse, according to the doctors. {#blank#}1{#/blank#}.

    Some people blame the fact that we are surrounded by shops selling unhealthy, fatty foods, such as fried chicken and ice cream at low prices. {#blank#}2{#/blank#}, then probably children would buy less take-away food.

    {#blank#}3{#/blank#}. I agree with this, because good eating habits begin early in life, long before children start to visit fast food shops. If parents often give their children fried chicken and chocolate rather than healthy food, they will go for sweet and salty foods, and children will find it hard to get rid of the habit.

    There is a third reason for this situation. Children these days take very little exercise. They do not walk to school. When they get home, they sit in front of the television or their computers and play computer games. {#blank#}4{#/blank#}. What they need is to go outside and play active games or sports.

    The above are the main reasons for this problem. {#blank#}5{#/blank#}, as well as forcing them away from fast food shops and bad eating habits.

A. There is another argument that blames parents for allowing their children to become overweight

B. Adults are becoming fatter and unhealthier too

C. If there were fewer of these restaurants

D. So we have to encourage young people to be more active

E. Not only is this an unhealthy pastime (消遣), it also gives them time to eat more unhealthy food

F. I feel there are a number of reasons for this

G. It's a good idea to allow children to eat what they choose

Top 3 Self-Discipline Techniques

    Self-discipline is the key to leading a healthier, happier and more successful life,{#blank#}1{#/blank#}. We have shared some self-discipline techniques below. Follow these self-discipline techniques to start living a better life.

    ⑴Start small

    The journey of a thousand miles starts with a single step as the proverb goes.{#blank#}2{#/blank#}. Instead, stamina (耐力) is built up by doing a little more than the previous day's target.

    The same goes for discipline. Start by trying to carry out self-discipline techniques little by little every day for big results. Increase your goals over time.

    ⑵{#blank#}3{#/blank#} 

    Staying self-disciplined requires motivation. It can be hard to stay motivated if you feel like you haven't made any progress so far. Tracking progress makes you aware of how much you've done and encourages you to keep going.

    ⑶Exercise your willpower

    {#blank#}4{#/blank#}. Some days, sticking to the task is going to be difficult but by reminding yourself of the end in mind and how much the goal means to you, you will be able to ignore temporary temptations for long term gain.

    The above-mentioned self-discipline techniques have been proven to be extremely effective.

    {#blank#}5{#/blank#}, and it is the key to living a happy and fulfilling life.

A. Build a support system

B. Measure your goals

C. Willpower and self-discipline go hand in hand

D. Self-discipline is a feature found in many successful people

E. Self-discipline is linked to effective time management

F. However, it is easier said than done

G. You don't train for a marathon by running 10 kilometers on the first day

Painting

    The art of creating pictures using colors, shapes and lines is called painting. Museums and galleries show the paintings of professional (专业的) artists. But painting is also a popular form of entertainment and creative expression.

    {#blank#}1{#/blank#} Experienced painters usually use a brush to apply oil paints to a canvas cloth surface. Young painters usually use watercolors on pieces of paper. Very young children may use finger paints to create paintings.

    Painters can use their art to express devotion to a religion, to tell a story, to express feelings and ideas, or simply to present a pleasing picture. Religious paintings often show a god or a scene from a sacred text (圣典). Other common subjects have been famous legends and events in history, as well as scenes from daily life. Artists also paint portraits (画像), or pictures of people.{#blank#}2{#/blank#} All of these types of paintings show the human figure in some way.

    Some kinds of paintings do not focus on people. In landscape (风景) painting the focus is on scenes from nature. Artists also paint still objects such as fruits and vegetables.{#blank#}3{#/blank#} Some artists communicate their ideas through pictures that do not represent any object.

    {#blank#}4{#/blank#} Paintings dating back 15,000 years have been found on the walls of caves in France and Spain.

    {#blank#}5{#/blank#} Samples of painted pottery (陶器) from at least 5,000 years ago have been found in China and Iran. The ancient Egyptians decorated their temples with beautiful paintings. People in ancient Greece painted decorative objects such as vases in addition to the walls of temples.

A. These works are called still-life paintings.

B. These works can communicate a special feeling.

C. Humans have been making paintings for thousands of years.

D. People of all ages create pictures using a variety of materials.

E. Cave paintings generally show animals that early humans hunted.

F. The design of a painting is the plan of its lines, shapes and colors.

G. Sometimes artists make portraits of themselves, which are called self-portraits.

Helping people is the backbone (支柱) of a healthy society. {#blank#}1{#/blank#} This statement is true and the following are some of the major benefits of assisting other people.

 {#blank#}2{#/blank#} Researchers have done lots of work to prove that helping others does have a great effect on a person's happiness. Even though we usually feel the urge to compete with other people, taking time to assist others can be very beneficial to us. The key to internal joy and happiness is simply helping those in need.

Build trust. When people see that you have genuine intentions of assisting them, it is likely they are going to be very grateful. {#blank#}3{#/blank#} Helping people is also a good way to create and develop trusty relationship, particularly if you never expect anything to be given to you in return.

Improve the community. The mentality of helping people is increasing in popularity since more people have realized that we do not need to fight for survival. A rising number of individuals now assist others without asking for anything back. This has resulted in the change in attitude and people are now more giving, more willing and also much readier to offer assistance.

{#blank#}4{#/blank#}

Helping other people is important as it helps to connect many people together.

{#blank#}5{#/blank#} The end result is an inspired community in general.

A. Increase happiness.

B. Improve mental health.

C. This improves the whole community and changes the atmosphere.

D. It is believed that helping others is basically helping yourself.

E. As a result, they see you as a caring person and begin to trust you.

F. If you often help others, you will become a more responsible person.

G. Those who offer help and get help come together and inspire one another.