【題目】 If You Can’t Fall Asleep When Your Head Hits the Pillow. Here’s What to Do Schedule Worry Time

Just as you schedule time to see friends or get a massage do the same with your worries, 【1】 In addition to writing down what’s worrying you, create at least one action item you can do to help deal with the issue. Thinking through those potential stressors earlier in the day should help ease how much you worry about those things when your head hi is the pillow.

Create a Routine to Power Down Your Brain

【2】 Not true. Modern busy living has created so much stimulation (刺激) in the day that brains now operate at super-fast speed. If you don’t give them time to rest; they’ll continue going at that speed at bedtime. At least 30 minutes before you go to bed, start your probed preparations and then do something relaxing. Keep it consistent, and you’ll train your body to expect sleep after that relaxation period.

Keep a Gratitude List

Now that you’ve thrown away your worries, replace the void (空白) where those negative thoughts once lived with positive ones by starting a gratitude journal. The impact of I hose positive thoughts is greater when you write them down, 【3】

Practice 4-7-8 Breathing

Deep breathing is so effective for sleep. In order to get to sleep，your heart rate needs to slow down. 【4】 Practice 4-7-8 breathing before you go to bed: Inhale (吸氣) for a count of four, hold for seven counts，and then blow out for eight counts.

【5】

As you lie in bed, relax all of your muscles one by one, starting at your toes and ending at your head. Not only is this incredibly relaxing，as the name implies, it also forces you to think about the physical parts of your body, directing your attention away from whatever is stressing you.

A. Exercise Right Before Bed

B. Do Progressive Muscle Relaxation

C. Consider the relaxing effects of positive thoughts on your mind.

D. Schedule a consistent time every day to write down those worries on paper.

E. Most people assume that sleep is like breathing your body will just do it.

F. And breathing techniques are one of the most effective ways to achieve his goal.

G. So try spending a few minutes each night listing several things you’re grateful for.

【答案】

【1】D

【2】E

【3】G

【4】F

【5】B

【解析】

本文是一篇說明文，介紹了如何應(yīng)對睡不著覺的幾點(diǎn)建議。

【1】根據(jù)空后的“In addition to writing down what’s worrying you, create at least one action item you can do to help deal with the issue.”可知，除了寫下讓你擔(dān)心的事情，你還需要至少制定一個行動計(jì)劃來幫助解決這個問題，“In addition to writing down what’s worrying you”表明此處會提到把令你擔(dān)心的事情寫下來，故D項(xiàng)（每天安排一個固定的時間把這些擔(dān)心寫在紙上）符合語境。

【2】根據(jù)本段標(biāo)題及內(nèi)容可知，本段主要講的是是睡前讓大腦放松很重要，空后的“Not true.”表明此處會提到一個關(guān)于睡眠的錯誤觀點(diǎn)，故E項(xiàng)（大多數(shù)人認(rèn)為睡眠就像呼吸一樣，你的身體就會這樣做）符合語境。

【3】根據(jù)空前的“The impact of I hose positive thoughts is greater when you write them down,”可知，當(dāng)你把積極的想法寫下來時，它的影響更大，此處舉例說明一種積極的想法，故G項(xiàng)（所以試著每晚花幾分鐘列出你感激的事情）符合語境。

【4】根據(jù)本短標(biāo)題“Practice 4-7-8 Breathing”可知，本段主要講的是呼吸技巧，此處承接這一話題，故F項(xiàng)（呼吸技巧是實(shí)現(xiàn)目標(biāo)最有效的方法之一）符合語境。

【5】此處為本段小標(biāo)題，根據(jù)本段內(nèi)容，特別是“As you lie in bed, relax all of your muscles one by one”可知，本段主要講的是肌肉放松，故B項(xiàng)（做漸進(jìn)式肌肉放松）符合語境。

在七選五的解題過程中，一定要注意空格前后出現(xiàn)的in addition(to)，besides, except, and, so等詞，這些詞的暗示往往是重要線索，例如本篇第1題，根據(jù)空后的“In addition to writing down what’s worrying you, create at least one action item you can do to help deal with the issue.”可知，除了寫下讓你擔(dān)心的事情，你還需要至少制定一個行動計(jì)劃來幫助解決這個問題，“In addition to”意思是“除了”，這表明此處會提到把令你擔(dān)心的事情寫下來，故D項(xiàng)（每天安排一個固定的時間把這些擔(dān)心寫在紙上）符合語境。

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