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Sleep Well to Be Well
Do you often feel tired in the morning even though you"ve been in bed for seven or eight hours the night before.* Like many people, you are not sleeping as much as you think you are. In other words, your sleep efficiency is not that good.
Sleep experts define "sleep efficiency" as the percentage of time lying down that you are actually sleeping. According to the Explanatory Journal , the science of sleep efficiency is still young. There is no specific number for efficiency that"s been proven as linked to poor health. However, according to a New York Times report about sleep quality, some experts estimate a rough ballpark (范围) of 85 percent or above as a decent place to be. 3
Short wavelength blue light, emitted (放出) by the sun and by the screens of computers, iPads and smartphones, stops production of the sleep-inducing hormone melatonin (褪黑素) and makes you feel more active. Blue light tells your brain it"s daytime. Experts suggest turning off your computers and smartphones one hour or at least 30 minutes before bed.
Go to bed and wake up at the same time, or relatively the same time, every day. Avoid binge sleeping (狂睡) on the weekend. Consistency is the key to a good night"s sleep, especially when it comes to waking up. When you have a consistent wake-up time, your brain accustoms to this and moves through the sleep cycle in preparation for you to feel rested and active at your wake-up time.
One of the biggest peaks in melatonin production happens during the 1 to 3 pm time frame, which explains why most people feel sleepy in the afternoon. If you aren"t getting enough sleep at night, you"re likely going to feel an overwhelming desire to sleep in the afternoon. When this happens, you"re better off taking a short nap than resorting to caffeine or strong tea to keep you awake. A short nap will give you the rest you need to get through the rest of the afternoon, and you"ll sleep much better in the evening than if you drink caffeine or take a long afternoon nap.Paragraph 2 ______
A. Define the sleep related terms
B. Take naps
C. Turn off the devices emitting blue light
D. Keep a consistent sleep schedule
E. Improve sleep quality
F. Avoid blue light at night

答案： A[解析] 文章主要介绍了优质睡眠才能保证身体健康。第二段主要介绍了“睡眠效率”的定义，也就是与睡眠有关的术语。故选A。

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Sleep Well to Be Well
Do you often feel tired in the morning even though you"ve been in bed for seven or eight hours the night before.* Like many people, you are not sleeping as much as you think you are. In other words, your sleep efficiency is not that good.
Sleep experts define "sleep efficiency" as the percentage of time lying down that you are actually sleeping. According to the Explanatory Journal , the science of sleep efficiency is still young. There is no specific number for efficiency that"s been proven as linked to poor health. However, according to a New York Times report about sleep quality, some experts estimate a rough ballpark (范围) of 85 percent or above as a decent place to be. 3
Short wavelength blue light, emitted (放出) by the sun and by the screens of computers, iPads and smartphones, stops production of the sleep-inducing hormone melatonin (褪黑素) and makes you feel more active. Blue light tells your brain it"s daytime. Experts suggest turning off your computers and smartphones one hour or at least 30 minutes before bed.
Go to bed and wake up at the same time, or relatively the same time, every day. Avoid binge sleeping (狂睡) on the weekend. Consistency is the key to a good night"s sleep, especially when it comes to waking up. When you have a consistent wake-up time, your brain accustoms to this and moves through the sleep cycle in preparation for you to feel rested and active at your wake-up time.
One of the biggest peaks in melatonin production happens during the 1 to 3 pm time frame, which explains why most people feel sleepy in the afternoon. If you aren"t getting enough sleep at night, you"re likely going to feel an overwhelming desire to sleep in the afternoon. When this happens, you"re better off taking a short nap than resorting to caffeine or strong tea to keep you awake. A short nap will give you the rest you need to get through the rest of the afternoon, and you"ll sleep much better in the evening than if you drink caffeine or take a long afternoon nap.Paragraph 3 ______

答案： C[解析] 第三段提到，太阳和电子设备屏幕发出的短波长蓝光会影响睡眠，影响褪黑素的产生，让你感觉更清醒，专家建议睡前一小...

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Sleep Well to Be Well
Do you often feel tired in the morning even though you"ve been in bed for seven or eight hours the night before.* Like many people, you are not sleeping as much as you think you are. In other words, your sleep efficiency is not that good.
Sleep experts define "sleep efficiency" as the percentage of time lying down that you are actually sleeping. According to the Explanatory Journal , the science of sleep efficiency is still young. There is no specific number for efficiency that"s been proven as linked to poor health. However, according to a New York Times report about sleep quality, some experts estimate a rough ballpark (范围) of 85 percent or above as a decent place to be. 3
Short wavelength blue light, emitted (放出) by the sun and by the screens of computers, iPads and smartphones, stops production of the sleep-inducing hormone melatonin (褪黑素) and makes you feel more active. Blue light tells your brain it"s daytime. Experts suggest turning off your computers and smartphones one hour or at least 30 minutes before bed.
Go to bed and wake up at the same time, or relatively the same time, every day. Avoid binge sleeping (狂睡) on the weekend. Consistency is the key to a good night"s sleep, especially when it comes to waking up. When you have a consistent wake-up time, your brain accustoms to this and moves through the sleep cycle in preparation for you to feel rested and active at your wake-up time.
One of the biggest peaks in melatonin production happens during the 1 to 3 pm time frame, which explains why most people feel sleepy in the afternoon. If you aren"t getting enough sleep at night, you"re likely going to feel an overwhelming desire to sleep in the afternoon. When this happens, you"re better off taking a short nap than resorting to caffeine or strong tea to keep you awake. A short nap will give you the rest you need to get through the rest of the afternoon, and you"ll sleep much better in the evening than if you drink caffeine or take a long afternoon nap.Paragraph 4 ______

答案： D[解析] 第四段提出建议，每天要规律睡眠，避免周末狂睡。坚持固定时间睡觉，这样大脑就会形成睡眠循环，到时间也会自然醒来...

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Sleep Well to Be Well
Do you often feel tired in the morning even though you"ve been in bed for seven or eight hours the night before.* Like many people, you are not sleeping as much as you think you are. In other words, your sleep efficiency is not that good.
Sleep experts define "sleep efficiency" as the percentage of time lying down that you are actually sleeping. According to the Explanatory Journal , the science of sleep efficiency is still young. There is no specific number for efficiency that"s been proven as linked to poor health. However, according to a New York Times report about sleep quality, some experts estimate a rough ballpark (范围) of 85 percent or above as a decent place to be. 3
Short wavelength blue light, emitted (放出) by the sun and by the screens of computers, iPads and smartphones, stops production of the sleep-inducing hormone melatonin (褪黑素) and makes you feel more active. Blue light tells your brain it"s daytime. Experts suggest turning off your computers and smartphones one hour or at least 30 minutes before bed.
Go to bed and wake up at the same time, or relatively the same time, every day. Avoid binge sleeping (狂睡) on the weekend. Consistency is the key to a good night"s sleep, especially when it comes to waking up. When you have a consistent wake-up time, your brain accustoms to this and moves through the sleep cycle in preparation for you to feel rested and active at your wake-up time.
One of the biggest peaks in melatonin production happens during the 1 to 3 pm time frame, which explains why most people feel sleepy in the afternoon. If you aren"t getting enough sleep at night, you"re likely going to feel an overwhelming desire to sleep in the afternoon. When this happens, you"re better off taking a short nap than resorting to caffeine or strong tea to keep you awake. A short nap will give you the rest you need to get through the rest of the afternoon, and you"ll sleep much better in the evening than if you drink caffeine or take a long afternoon nap.Paragraph 5 ______

答案： B[解析] 第五段首先提到，下午1～3点是褪黑素的分泌高峰期，所以人容易犯困。如果晚上睡眠不够，这时候就可以小睡一下，这...

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Sleep Well to Be Well
Do you often feel tired in the morning even though you"ve been in bed for seven or eight hours the night before.* Like many people, you are not sleeping as much as you think you are. In other words, your sleep efficiency is not that good.
Sleep experts define "sleep efficiency" as the percentage of time lying down that you are actually sleeping. According to the Explanatory Journal , the science of sleep efficiency is still young. There is no specific number for efficiency that"s been proven as linked to poor health. However, according to a New York Times report about sleep quality, some experts estimate a rough ballpark (范围) of 85 percent or above as a decent place to be. 3
Short wavelength blue light, emitted (放出) by the sun and by the screens of computers, iPads and smartphones, stops production of the sleep-inducing hormone melatonin (褪黑素) and makes you feel more active. Blue light tells your brain it"s daytime. Experts suggest turning off your computers and smartphones one hour or at least 30 minutes before bed.
Go to bed and wake up at the same time, or relatively the same time, every day. Avoid binge sleeping (狂睡) on the weekend. Consistency is the key to a good night"s sleep, especially when it comes to waking up. When you have a consistent wake-up time, your brain accustoms to this and moves through the sleep cycle in preparation for you to feel rested and active at your wake-up time.
One of the biggest peaks in melatonin production happens during the 1 to 3 pm time frame, which explains why most people feel sleepy in the afternoon. If you aren"t getting enough sleep at night, you"re likely going to feel an overwhelming desire to sleep in the afternoon. When this happens, you"re better off taking a short nap than resorting to caffeine or strong tea to keep you awake. A short nap will give you the rest you need to get through the rest of the afternoon, and you"ll sleep much better in the evening than if you drink caffeine or take a long afternoon nap.The tiredness in the morning even after many hours in bed is due to ______.
A. a long afternoon nap
B. the peak production of melatonin
C. poor health
D. low sleep efficiency
E. good sleep efficiency
F. exposure to blue light

答案： D[解析] 本句意思：即使晚上睡了很久，但早上还是感觉疲倦，这是因为______。根据题干内容定位到第一段，由“Do y...

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Sleep Well to Be Well
Do you often feel tired in the morning even though you"ve been in bed for seven or eight hours the night before.* Like many people, you are not sleeping as much as you think you are. In other words, your sleep efficiency is not that good.
Sleep experts define "sleep efficiency" as the percentage of time lying down that you are actually sleeping. According to the Explanatory Journal , the science of sleep efficiency is still young. There is no specific number for efficiency that"s been proven as linked to poor health. However, according to a New York Times report about sleep quality, some experts estimate a rough ballpark (范围) of 85 percent or above as a decent place to be. 3
Short wavelength blue light, emitted (放出) by the sun and by the screens of computers, iPads and smartphones, stops production of the sleep-inducing hormone melatonin (褪黑素) and makes you feel more active. Blue light tells your brain it"s daytime. Experts suggest turning off your computers and smartphones one hour or at least 30 minutes before bed.
Go to bed and wake up at the same time, or relatively the same time, every day. Avoid binge sleeping (狂睡) on the weekend. Consistency is the key to a good night"s sleep, especially when it comes to waking up. When you have a consistent wake-up time, your brain accustoms to this and moves through the sleep cycle in preparation for you to feel rested and active at your wake-up time.
One of the biggest peaks in melatonin production happens during the 1 to 3 pm time frame, which explains why most people feel sleepy in the afternoon. If you aren"t getting enough sleep at night, you"re likely going to feel an overwhelming desire to sleep in the afternoon. When this happens, you"re better off taking a short nap than resorting to caffeine or strong tea to keep you awake. A short nap will give you the rest you need to get through the rest of the afternoon, and you"ll sleep much better in the evening than if you drink caffeine or take a long afternoon nap.Sleeping less than 85% of the time spent lying in bed might cause ______.

答案： C[解析] 本句意思：睡眠时间少于躺在床上时间的85%可能会引起______。根据题干内容定位到第二段，由“There ...

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Sleep Well to Be Well
Do you often feel tired in the morning even though you"ve been in bed for seven or eight hours the night before.* Like many people, you are not sleeping as much as you think you are. In other words, your sleep efficiency is not that good.
Sleep experts define "sleep efficiency" as the percentage of time lying down that you are actually sleeping. According to the Explanatory Journal , the science of sleep efficiency is still young. There is no specific number for efficiency that"s been proven as linked to poor health. However, according to a New York Times report about sleep quality, some experts estimate a rough ballpark (范围) of 85 percent or above as a decent place to be. 3
Short wavelength blue light, emitted (放出) by the sun and by the screens of computers, iPads and smartphones, stops production of the sleep-inducing hormone melatonin (褪黑素) and makes you feel more active. Blue light tells your brain it"s daytime. Experts suggest turning off your computers and smartphones one hour or at least 30 minutes before bed.
Go to bed and wake up at the same time, or relatively the same time, every day. Avoid binge sleeping (狂睡) on the weekend. Consistency is the key to a good night"s sleep, especially when it comes to waking up. When you have a consistent wake-up time, your brain accustoms to this and moves through the sleep cycle in preparation for you to feel rested and active at your wake-up time.
One of the biggest peaks in melatonin production happens during the 1 to 3 pm time frame, which explains why most people feel sleepy in the afternoon. If you aren"t getting enough sleep at night, you"re likely going to feel an overwhelming desire to sleep in the afternoon. When this happens, you"re better off taking a short nap than resorting to caffeine or strong tea to keep you awake. A short nap will give you the rest you need to get through the rest of the afternoon, and you"ll sleep much better in the evening than if you drink caffeine or take a long afternoon nap.A lower production of the hormone melatonin is due to ______.

答案： F[解析] 本句意思：褪黑素分泌不足是因为______。根据题干内容定位到第三段，由“Short wavelength ...

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Sleep Well to Be Well
Do you often feel tired in the morning even though you"ve been in bed for seven or eight hours the night before.* Like many people, you are not sleeping as much as you think you are. In other words, your sleep efficiency is not that good.
Sleep experts define "sleep efficiency" as the percentage of time lying down that you are actually sleeping. According to the Explanatory Journal , the science of sleep efficiency is still young. There is no specific number for efficiency that"s been proven as linked to poor health. However, according to a New York Times report about sleep quality, some experts estimate a rough ballpark (范围) of 85 percent or above as a decent place to be. 3
Short wavelength blue light, emitted (放出) by the sun and by the screens of computers, iPads and smartphones, stops production of the sleep-inducing hormone melatonin (褪黑素) and makes you feel more active. Blue light tells your brain it"s daytime. Experts suggest turning off your computers and smartphones one hour or at least 30 minutes before bed.
Go to bed and wake up at the same time, or relatively the same time, every day. Avoid binge sleeping (狂睡) on the weekend. Consistency is the key to a good night"s sleep, especially when it comes to waking up. When you have a consistent wake-up time, your brain accustoms to this and moves through the sleep cycle in preparation for you to feel rested and active at your wake-up time.
One of the biggest peaks in melatonin production happens during the 1 to 3 pm time frame, which explains why most people feel sleepy in the afternoon. If you aren"t getting enough sleep at night, you"re likely going to feel an overwhelming desire to sleep in the afternoon. When this happens, you"re better off taking a short nap than resorting to caffeine or strong tea to keep you awake. A short nap will give you the rest you need to get through the rest of the afternoon, and you"ll sleep much better in the evening than if you drink caffeine or take a long afternoon nap.A strong desire to sleep in the afternoon is the result of ______.

答案： B[解析] 本句意思：下午感觉十分困倦是因为______。根据题干内容定位到最后一段，由“One of the bigg...