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　　Below is some advice on how to sleep better．

　　1．Maintain a regular bed and wake time schedule

　　Go to bed at the same time every night．Choose a time when you normally feel tired, so that you don' t toss or turn．Try not to break this routine on weekends when it may be tempting to stay up late．If you want to change your bedtime, help your body adjust by making the change in small daily increments(增加), such as 15 minutes earlier or later each day．As with your bedtime, try to maintain your regular wake–time even on weekends．

　　2．Fight after–dinner drowsiness(睡意)

　　If you find yourself getting sleepy way before your bedtime, get off the couch and do something mildly stimulating to avoid falling asleep, such as washing the dishes, calling a friend, or getting clothes ready for the next day．If you give in to the drowsiness, you may wake up later in the night and have trouble getting back to sleep．

　　3．Keep your room dark and cool

　　When it's time to sleep, make sure that your environment is dark．Even dim lights-especially those from TV or computer screens-can confuse the body clock．Heavy curtains or shades can help block light from windows, or you can try an eye mask to cover your eyes．The temperature of your bedroom also affects sleep．A bedroom that is too hot or too cold can interfere with quality sleep．

　　4．Turn off your television

　　Many people use the television to fall asleep or relax at the end of the day．You may even have a television in your bedroom．However, television actually stimulates the mind, rather than relaxing it．Part of this is due to content．Late night news and prime time shows frequently have disturbing, violent material．Even non–violent programs can have commercials that are loud．

　　5．Exercise early

　　Exercise helps promote restful sleep if it is done several hours before you go to bed．Exercise can help you fall asleep faster and sleep more soundly-as long as it's done at the right time．Try to finish exercising at least three hours before bed or work out earlier in the day．

　　6．Consult your doctor

　　Use a sleep diary and talk to your doctor．Note what type of sleep problem is affecting your sleep or if you are sleepy when you wish to be awake and alert．Try these tips and record your sleep and sleep–related activities in a sleep diary．If problems continue, discuss the sleep diary with your doctor．There may be an underlying cause and you will want to be properly diagnosed．Your doctor will help treat the problem or may refer you to a sleep specialist．

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　　Below is a web page from http：//www．tvguide．com/．

　　Tonight's TV Hot List：Sunday January 31, 2010

　　Grammy Awards　　　　　　　8/7c CBS

　　Beyoncé and Taylor Swift are ready to take home a lot of hardware tonight as they lead all artists with 10 and eight nominations．The ladies also perform, along with fellow Album of the Year nominees the Black Eyed Peas, Lady Gaga and the Dave Matthews Band．In addition, Bon Jovi, Green Day, Lady Antebellum, Maxwell, Pink and Zac Brown Band will also take the stage．But perhaps the most expected moment is the Michael Jackson tribute(吊唁礼物), which features the 3-D mini-movie "Earth Song" and will be highlighted by performers Celine Dion, Jennifer Hudson, Smokey Robinson, Carrie Underwood and Usher．

　　Maurer　　　　　　　　　　　　　　　　　　　9/8c NBC

　　A mysterious company named Sabre, headed by an attractive, stubborn CEO(Kathy Bates), appears out of nowhere and buys out(买断股份)Dunder Mifflin．As Michael is unwilling to follow Sabre's new policies, Andy and Erin write a welcome song to greet the company．Meanwhile, Pam and Jim hope to get accepted into a desired local day-care center．

　　Surviving Survivor　　　　　　　　　　　　　　8/7c CBS

　　It's hard to believe it's been 10 years since the first season of Survivor．But tonight ten of the game's most iconic players, including previous winners Richard Hatch, Parvati Shallow and Tom Westman, discuss the series in detail and provide insights into how the game is actually played and the impact it's had on their lives．In addition, updates on beloved former castaways, like Ethan Zohn, Rupert Boneham and Elisabeth Hasselbeck, are given．

　　Private Practice　　　　　　　　　　　　　　　10∶01/9∶01c ABC

　　So Maya's pregnant and wants to have the baby．What to do now? Dink(Stephen Lunsford), the boy who did his part to get her into this mess, has a solution：He wants to marry her．You can imagine how Sam and Naomi will feel about that．And if that won't raise the histrionic level enough for you, how about this：A couple has two dying daughters, and only one can be saved．Their choice．And Brian Benben is back, so expect more Pete-Violet- Sheldon angst．

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　　Below is a page adapted from an English dictionary．

　　Important words to learn：●Essential●improver ● Advanced

　　pump/pamp/

　　noun[C]DEVICE●1●A a piece of equipment which is used to cause liquid, air or gas to move from one place to an-other：a water/bicycle/fuel pump○a UK petrol/US gas pump SHOE●2[USUALLY PLURAL]US(UK court shoe)a type of plain shoe with a raised HEEL and no way of fastening it to the foot which is worn by women 3[USUALLY PLURAL]a type of flat shoe, like a BALLET dancer's shoe when is worn by women 4[USUALLY PLURAL]UK a flat·shoe made of heavy clothy, which is worn by children for doing sports．

　　ueerb LIQUID/GAS●1[T USUALLY·ADV/PREP]to force liquid or gas to move somewhere：our latest machine can pump a hundred gallors a minute,○The new wine is pumped into stirage tanks．○The heart pumos blood through the arteries/round the body．INFORMATION●2[T]INFORMAL to keep asking someone for information, especially in a way that is not direce：She was pumping me for details of the new projece．

　　Idioms pump sb's hand to SHAKE someone's hand(＝hold their hand and move it up and down, espacially In order to greet them)·pump lron INFORMAL to lift beavy weights for exercise; These days both men and wmen pump irom for fithess．

　　Pharsal verbs pump sth into sth to spend a lot of money trying to make something operate succesfully：They had been pumpinh money into the business for some Years without seeing any results．

　　Pump sth out(M)REMOVE●1 to remove water or other liquid from something using a pump：We took turns pumping out the boat．PRODUCE●2INFORMAL DISAPPROVING to produce words or loud music in a way that is repeated, forceful and continuous：The government keeps pumping out the same old propaganda．○The car radio was pumping out music with a heacy beat．

　　Pump out sth someone's stomach is pumped out, a Poisonous substance is removed from it by being-sucked Through a tube．She had to go to hospital to have her Stomach pumped out．

　　Pump sth up[M]INFORMAL to make someone feel more contident or excited：He was offering them advince and trying to pump them up．○[R]The players were pumping themselves up by singing the national anthem, before the game．

　　Pump sth up[M]1 to fill something with air using a pump：Have you pumped up the balloons yet?○ I must pump the tyres up on my bike．2 INFORMAL to increase something by a large amount：The US was able to pump up exports．○Let's pump up the tolume a bit!

　　Pump-action/pamp ek/n/ad ectiv[BEFORE NOUN]descnbes a device which operates by forcing songthing, especially air, in or out of a closed space or container; a pump-action shotgun○a pump-action toilet pump prlming noun[U]SPECIALIZED the activity of help-ing a business, programme, economy, etc．to develop by giving it money; The government is awarding small, pump prining grants to single mothers who are starting their oum businesses．

　　Pun/pan

　　Noun[C]a humorous use of a word or phrase which has several meanings or which sound like another word：she made a couple of dreadful puns．○This is a well-known joke based on a pun “What's black and white and red(＝read)all over? A nepaper．

　　Verb[I](-nn-)to make a pun

　　Punch/pants/

　　Nou HIT●1●(c)a forceful hit with a fist(＝closed hand)she gave him a punch lik on us in the nose．EFFECT●2 U the power to be interesting and have a strong effect on people, I felt the performance speech presntation lacked punch DRnk●3[C OR U]a cold or hot drink made by mixing fruit juices pieces of frut and often wine or other alcoholic drinks tool●4[C]a piece of equipment which cuts boles in a maena by pushing a piece of met through it a ticket punch have you seen the hole puneh anghere?

　　Verb(T)hit●1●to hit someone or something with your FIST(＝closed hand); He punched him in the stomach．2 MALY US to hit with your fingers the bugins on a telephone or the kdys on a keys on a keyboard USE TOCL●3 to make a hole in something with a spscial place of equipment; I was just punching in some hets of paper．○This belt's too big．I'll have to punch an extra hole in it．

　　Idioms punch sb's lights out informal to hit someone repeatedly very hard punch the clock us to put a card into a special machine to record the times you amive at and leave work：After 17 years of punching the clock, he just disappeared one morning and was mever heard from again．

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　　Below is a selection from a popular science book．

　　If blood is red, why are veins(静脉)blue?

　　Actually, veins are not blue at all．They are more of a clear, yellowish colour．Although blood looks red when it's outside the body, when it's sitting in a vein near the surface of the skin, it's more of a dark reddish purple colour．At the right depth, these blood-filled veins reflect less red light than the surrounding skin, making them look blue by comparison．

　　Which works harder, your heart or your brain?

　　That kind of depends on whether you are busy thinking or busy exercising．Your heart works up to three times harder during exercise, and shifts enough blood over a lifetime to fill a supertanker．But, in the long run, your brain probably tips it, because even when you're sitting still your brain is using twice as much energy as your heart, and it takes four to five tunes as much blood to feed it．

　　Why do teeth fall out, and why don't they grow back in grown-ups?

　　Baby(or "milk")teeth do not last long; they fall out to make room for bigger, stronger adult teeth later on．Adult teeth fall out when they become damaged, decayed and infected by bacteria．Once this second set of teeth has grown in, you're done．When they're gone, they're gone．This is because nature figures you're set for life, and what controls regrowth of your teeth switches off．

　　Do old people shrink as they age?

　　Yes and do．Many people do get shorter as they age．But, when they do, it isn't because they're shrinking all over．They simply lose height as their spine(脊柱)becomes shorter and more curved due to disuse and the effects, of gravity(重力)．Many(but not all)men and women do lose height as they get older．Men lose an average of 3-4 cm in height as they age, while women may lose 5 cm or more．If you live to be 200 years old, would you keep shrinking till you were, like 60 cm tall, like a little boy again? No, because old people don't really shrink! It is not that they are

growing backwards－their legs, arms and backbones getting shorter．When they do get shorter, it's because the spine has shortened a little．Or, more often, become more bait and curved．

　　Why does spinning make you dizzy(眩晕的)?

　　Because your brain gets confused between what you're seeing and what you're feeling．The brain senses that you're spinning using special gravity-and-motion-sensing organs in your inner ear, which work together with your eyes to keep your vision and balance stable．But when you suddenly stop spinning the system goes out of control, and your brain thinks you're moving while you're Dot!

　　Where do feelings and emotions come from?

　　Mostly from an ancient part of the brain called the limbic system．All mammals have this brain area－from mice to dogs, cats, and humans．So all mammals feel basic emotions like fear, pain and pleasure．But since human feelings also involve other, newer bits of the brain, we feel more complex emotions than any other animal on the planet．

　　If exercise wears you out, how can it be good for you?

　　Because our bodies adapt to everything we do to them．And as far as your body is concerned, it's "use it, or lost it”! It's not that exercise makes you healthy; it's more that a lack of exercise leaves your body weak and easily affected by disease．

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