It's normal to wake briefly during the night.{#blank#}1{#/blank#} But if you're waking up during the night and having trouble falling back asleep, the following tips may help.

    The key to getting back to sleep is continuing to prepare your body for sleep, so remain in bed in a relaxed position. Hard as it may be, try not to stress over the fact that you're awake.{#blank#}2{#/blank#}So just focus on the feelings and sensations in your body.

    If you are finding it hard to fall back asleep, try a relaxation technique such as visualization, deep breathing, or meditation (沉思）.{#blank#}3{#/blank#} Remind yourself that although they're not a replacement for sleep, rest and relaxation still help refresh your body. Do a quiet, non-stimulating activity.

    If you've been awake for more than 15 minutes, try getting out of bed and doing a quiet, non-stimulating activity, such as reading a book. Keep the lights dim so as not to think that it's time to wake up.{#blank#}4{#/blank#} The type of light they send out is stimulating(刺激)the brain. A light snack might help relax you, but be careful not to eat so much that your body begins to expect a meal at that time of the day.

    If you wake during the night feeling anxious about something, make a brief note of it on paper.{#blank#}5{#/blank#} You may find that it will be easier to solve it when you are fresh. Similarly, if a great idea is keeping you awake, make a note of it on paper and fall back to sleep, knowing you'll be much more productive and creative aft-er a good night's rest.

A. Arrange for it to take place the next day.

B. In fact, a good sleeper won't even remember it.

C. The darker the bedroom is, the better you'll sleep.

D. They can be done without even getting out of bed.

E. Try to make dinner time earlier in the evening.

F. Stress and anxiety encourage your body to stay awake.

G. Also avoid screens of any kind —computers, TVs, cell phones, iPads.

    {#blank#}1{#/blank#} I say this a lot because it's important: you need to walk more. There are a few main reasons why I'm so fond of walking, also known as moving frequently at a slow pace.

    {#blank#}2{#/blank#}

    Walking might not be as effective as other forms of exercise, but frequent walking will help anyone with two functioning legs that allow movement who would otherwise meld into the couch lose some body fat.

    It's good for your brain.

    Walking does much more than work the area underneath your neck. The farther an older person can walk in six minutes, the better he or she performs on memory and logic tests. Folks who perform poorly on the walking test tend to have reduced grey matter volume in certain sections of their brains.

    It reduces stress.

    {#blank#}3{#/blank#} Go for a walk, preferably in a natural setting. For me, it's the beach of the Malibu hills. For others, it might be the woods or even a park.

It prevents falls in the elderly.

    Walking on uneven, natural ground like hiking trails， improves balance and reduces falls in the elderly. {#blank#}4{#/blank#} The earlier you start habitually walking, the better your ability to navigate the land without falling will be.

    It gives you a chance to think.

    When we walk, we think. And because walking is a low-difficulty effort, we can direct our executive functioning to more internal matters. We work through problems, come up with ideas, replay conversations, scheme, and discover solutions. {#blank#}5{#/blank#}

A. It modestly reduces body fat.

B. It lowers blood pressure, especially after meals.

C. Don't wait until you're already at risk of falling, though.

D. What do I do when I need to get away from a particularly stressful day?

E. Try to keep the walk as close to the meal as possible to aid in weight loss.

F. Even though some of you may be tired of me saying this, it needs saying.

G. Or maybe we just think about that funny dog we saw on the way to work the other day.

    Tipping is part of everyday life in many parts of the world. It's usually an informal charge that's paid on top of the bill to show appreciation to the person who has provided you a service.

    Tipping culture can vary from place to place. In the Middle East, people who serve usually try to be more helpful. {#blank#}1{#/blank#}. An example is the tour guides of Egypt. When a tourist goes around a famous site in Egypt like the pyramids, they^'11 often be accompanied by a very qualified tour guide. Thanks to the guide, a tourist will certainly know more about the pyramids than he or she did at the start. {#blank#}2{#/blank#}.

    In some places, tipping doesn't exist at all. Tips aren't part of life in China, South Korea or Japan. But in other places in Asia, not leaving a tip can lead to trouble. An American travel agent told Conde Nast Traveler that in India, for example, a person who doesn't leave a tip after a meal in a restaurant will often be chased down the street. {#blank#}3{#/blank#}, he said.

    Many people only give tips on a subjective （主观的）basis. But it's this subjective aspect to tipping that can cause problems. On the one hand, they don't want to be mean; on the other hand, they don't want to pay too much and feel that they've been cheated. {#blank#}4{#/blank#}.

A common solution for this problem is to offer a guideline on the check. {#blank#}5{#/blank#}.

This can prevent the awkwardness when it's time to pay up.

A. Tips are then given to appreciate the expertise of the guide

B. If you tip badly, people think less of you

C. They'll run after you and scream for money

D. It will suggest that a certain percentage of the bill should be paid on top as a tip

E. Very often people who travel to the United States forget to tip

F. After all, a tip isn't part of the bill

G. But they may expect a little extra in return

The Advantages of Hobbies

    Hobbies provide entertainment and a chance to continuously learn something new and develop a skill set.{#blank#}1{#/blank#}

    Hobbies are praised as a key to stress reduction. Becoming lost in the mental concentration or physical action which you are deeply interested in helps you shift focus from the parts of life that are stressful.{#blank#}2{#/blank#}And in turn you are more peaceful when working on other work.

    {#blank#}3{#/blank#}Many people set goals with their hobbies that provide them satisfaction when these goals have been achieved. These goals can be simple, like improving a golf score, writing a certain number of pages for a novel each day or seeing an entire collection of classic films.

    Hobbies provide a sense of community when you meet other people who enjoy similar activities.{#blank#}4{#/blank#}More populated cities typically have numerous clubs or groups for people to share their knowledge and enthusiasm about a particular hobby. Becoming a member of one of these organizations allows greater growth within your hobby, as well as a chance to make new friends.

    Having a hobby can develop a talent that makes a person feel proud and satisfied. For example, a tennis hobby developed at a young age can lead to a career as a professional athlete one day.{#blank#}5{#/blank#}For example, writer Vladimir Nabokov also collected butterflies, which allowed him to do better in his chosen fields because he used learned skills from one to improve the other.

A.Focusing on something enjoyable can calm the mind.

B.Hobbies also provide a sense of achievement.

C.Some hobbies affect other aspects of your life.

D.There are a variety of hobbies.

E.They also provide many other social and health benefits.

F.Having a hobby increases the chances to interact with like-minded people.

G.Some hobbies containing physical activities offer an enjoyable way to stay healthy.

Four Habits to Help You Succeed

    Nobody would like to experience failure. We all want to succeed. For those who have tried and failed, success seems difficult to understand. {#blank#}1{#/blank#}

    • Know your values.

    Finding your values is in line with creating motivation.{#blank#}2{#/blank#}Pick a handful of things and write them down. Remind yourself of your values every day and reflect on whether you are honoring those values through your work.

    • {#blank#}3{#/blank#}

    Choose one goal to start something large enough that will give you a sense of achievement, while adjusting well to your values. If you want to achieve your goal, focus is the key here. {#blank#}4{#/blank#}If you perform many tasks at a time, you might never finish your projects because they will take far too long.

    • Set a time for success.

    Set a date for success. Know when you hope to realize your goal.{#blank#}5{#/blank#}By setting a time limit, you are making the process realistic.

• Don't give up because of failure.

    Failure can't be avoided when you take risks. By its very definition, the desire to succeed means you are risking failure. Many people tend to give up far too early. Don't fall into this trap! Use failure. Treat it as a good thing, and go on.

A. Make the right decision.

B. Pick a goal and focus on it.

C. The more focused you are on one goal, the higher chance you have of success.

D. Keep it realistic, while not giving yourself too much time.

E. I have made a list of four habits to help you set goals and realize them.

F. Sit and reflect on what you value most.

G. Push yourself to be courageous, and take that next step.

How to make the most of your time with your host family

Living and studying abroad can be a meaningful and enriching experience. And living with a host family is one of the best ways to immerse（沉浸） yourself in the culture. {#blank#}1{#/blank#} Here are some tips on making the most of your time with your host family.

 {#blank#}2{#/blank#}. You have to understand that host families are sharing the living space with others just because they want to give a kid the opportunity to live abroad. They are willingly changing their lives so you can experience this! With their support, things become easier.

Many people struggle to feel comfortable with their host families at first. This is a completely normal feeling! You've just left everything you've known for years behind to start a new life. It's okay to be confused. {#blank#}3{#/blank#} While you may know the language, some expressions can be hard to understand at first. Be patient with yourself and remember that you will adapt but it will take some time.

Feeling at home can be difficult at the beginning. That's why spending time in common areas is necessary. If you spend all your time in your room, it's going to be hard to feel like you belong . Joining in everyday activities with your host family will help you create a family bond. For example, some families like having dinner together on weekends. Make time for those moments. {#blank#}4{#/blank#}.

Communication is key. If you are unsure about something, ask! It's normal to know few customs and habits at first, so instead of doing things blindly, just ask. Your host family will understand and help you. {#blank#}5{#/blank#} When you are out with your host family, ask them about these, and keep learning them when you are on your own!

A. The language barrier（障碍） can also be a struggle.

B. Showing gratitude will take you a long way.

C. Keep in mind that when in Rome, do as the Roman s do.

D. Then, you'll have chances to expose yourself to their language.

E. It's also normal not to know a lot about unspoken social rules of the country.

F. Not only will they appreciate it but you will also feel like a part of their world.

G. However, living with a foreign family can be difficult and adapting to it can take some effort.