Poor Sleep and Loneliness: A Vicious Cycle？

The feeling of being lonely is the sense that you have less social contact with others than you want.It is not quite the same as the amount of social contact you have. Some people don't engage that often with others, but they are perfectly fine with that, and so they don't feel alone. 35 . Being lonely is associated with poorer psychological health.

One area of research has focused specifically on the relationship between loneliness and sleep.There are several inter-related questions: Is feeling lonely related to the quality of people’s sleep? What aspects of sleep are related to loneliness? And does loneliness cause sleep problems, or do difficulties with sleeping lead to feelings of loneliness? 36

The relationship between loneliness and sleep was explored in a paper by Melanie Hom and Caol Chu in the September 2020 issue of Clinical Psychological Science. They analyzed the data of previous studies relating sleep quality to feelings of loneliness. 37 This relationship is stronger for insomnia（失眠症）than for sleep complaints like nightmares. In addition, the more loneliness people express, they think their sleep is.

Although poor sleep and loneliness are closely related, it is hard to determine whether loneliness causes sleep difficulties or the reverse（相反）.

38 It is because you can look to see whether sleep difficulties at one time predict later feelings of loneliness or whether loneliness early on predicts later sleep difficulties. Interestingly, sleep problems predicted later loneliness and loneliness predicted later sleep difficulties. However, the connection between earlier sleep difficulties and later loneliness was generally stronger than that between earlier loneliness and later sleep difficulties. This pattern suggests that there may be a vicious cycle,though, in which poor sleep can increase feelings of loneliness, which can in turn increase sleep difficulties.

If you are someone who has trouble sleeping, be aware that poor sleep lowers your resilience （复原力）overall. Among other things, it may make it harder for you to appreciate the social contacts you have. 39 That added social engagement just might have a positive impact on your future sleep.A.Long-term studies that follow the same people over time help.

B.If you have difficulty in social engagement, you may feel lonely

C.Other people may spend a lot of time with others, but still long for more.

D.These issues are important because poor sleep can affect psychological health.

E.To solve the problem, you should monitor your sleeping quality and physical health.

F.If you have trouble sleeping, try spending more time reaching out to friends and loved ones.

G.The results indicate that the more sleep difficulties people express they have, the lonelier they

feel.

答案：35. C 36. D 37. G 38. A 39. F

2021西城期末

Have you ever been labeled a “perfectionist”? Or do you consider yourself to be one? It’s attractive to see perfectionism as a positive quality—it shows that we pay close attention to detail and get things right! And, it is often viewed as a strength that helps people to produce high-quality work. 35 It can damage self-esteem, cause relationship problems, and, in extreme cases, it may even lead to serious health problems. If you think that you have a problem with perfectionism, the following strategies can help you to lessen its negative effects.

Set realistic goals. 36 Instead, learn to think about your most important life and career goals. Then, break them down into smaller steps. Not only will this make it easier to reach your objectives, but you’ll also experience the thrill of achieving them.

37 If you’re feeling anxious or unhappy about a task, they may be telling you that you’re trying to achieve the impossible. And adjust your targets accordingly! Perfectionists are often likely to start negative self-talk. If you catch yourself doing this, stop! Try using thought awareness to question your negative thoughts and add some positivity!

Focus on the bigger picture. Perfectionism can cause “tunnel vision”—when you focus on one small part of something but ignore the rest. You might, for instance, focus on getting a minor part of a presentation right, like the special effects, instead of concentrating on the meaning that you are trying to deliver. Remember to keep your focus on the bigger picture. 38 Relax and go with the flow. The pursuit of perfection can make it extremely difficult to relax. Andperfectionists prefer to maintain focus and to stick to their carefully laid plans. But relaxation isn’t just necessary for a healthy life. It can also improve your productivity and well-being. And you’ll be better at keeping perfectionism under control if you’re feeling rested, clear-headed and happy. 39 Get outside, be open to new experiences and new people, make use of relaxation techniques, and recognize when you need to switch off.

Most of all, don’t allow perfectionism or fear of failure to stop you from experiencing new things. Be open to new ways of thinking, new people, and new experiences. You might just find that letting go actually boosts your well-being, your relationships, and your performance.

A. Listen to your emotions.

B. So, take regular breaks at work.

C. Seek advice from qualified health professionals.

D. Your failings will seem less significant and you’ll reduce the urge to be perfect.

E. However, when perfectionism gets out of control, it can do more harm than good.

F. Perfectionists often set objectives so high that there’s little hope of ever achieving them.

G. If you’re afraid to make mistakes, it’s difficult to generate new ideas and seize opportunities.

答案：35．E 36．F 37．A 38．D 39．B

2021东城期末

Most people admit extreme nervousness at even the thought of giving a speech. 35 Through speaking, we gain the power to share what we are thinking with others.

Actually, not only do most beginning speakers suffer anxiety at the thought of speaking in public, but even powerful speakers like Abraham Lincoln and Franklin D. Roosevelt were nervous before speaking. 36 Some people tremble, sweat, and experience shortness of breath and increased heartbeat. As they go through their speech, they may be so preoccupied with themselves that they lose contact with the audience, jump back and forth from point to point, and on occasion forget what they have planned to say. 37 And they still go on to deliver a strong speech. The secret is not to get rid of all of your feelings but to learn to channel and control your nervousness.

Very few people are so bothered by anxiety that they are unable to proceed with the speech.38 Why? Because you must be a little more aroused than usual to do your best. A bit of nervousness gets the adrenaline (肾上腺素) flowing—and that brings you to speaking readiness.

Many speakers worry that others will notice how nervous they are—and that makes them even more self-conscious and nervous. A young woman reported that she broke out at home before each speech. She was amazed when other students said to her, “You seem so calm when you speak.” 39 Once you realize that your audience does not perceive your nervousness to the degree that you imagine, you will remove one unnecessary source of anxiety.

The more experience you get in speaking, the better you become at coping with nervousness. As time goes on, you will come to find that having a group of people listening to you alone is a very satisfying experience.

A. The only thing we have to fear is fear itself.

B. In fact, it would be harmful if you were not nervous.

C. Try getting feedback from your listeners after a speech.

D. The difference in nervousness among people is a matter of degree.

E. Yet you must learn to cope with nervousness because speaking is important.

F. Others, however, may get butterflies in their stomachs and feel weak in the knees.

G. Perhaps the most important time for coping with nervousness is shortly before the speech.

答案：

35.E36.D37.F38.B39.C

2021朝阳期末

Farms of the Future

Skyscrapers (摩天大楼) are the ultimate symbol of urban life. By 2050, almost 80 percent of the earth’s population could live in cities. The human population could increase to 9.1 billion people yet the amount of land available for farming will be the same. 35

Vertical farms, where farmers could grow crops in environmentally friendly skyscrapers, could be the solution. In spite of concerns over high costs, experts want to make these urban farms a reality and use these skyscrapers to grow crops. 36

Vertical farms would have many advantages, experts say. The food would be grown with minimal effects on the environment. Unlike traditional farming, vertical farming would not forceanimals out of their habitats by taking over large areas of land, nor would it pollute the air with the use of heavy farming equipment. 37 These have been well recognized.

Growing prosperity has led to many people demanding that all foods are available all year round. Indoor farming could produce crops constantly and crops would not suffer from weather-related problems like drought or flooding. In addition, the use of agricultural chemicals for controlling insects would be minimal.

38 They point out that although crops growing in a tall glass building would get natural sunlight during the day, it wouldn’t be enough. The plants closest to the windows would grow much more quickly than the plants further inside. The plants growing away from the windows may not produce as many or as high quality vegetables. 39 They would need additional light sources.

Experts agree that the new farming practices are needed to support the planet’s need for more and more food at affordable costs, both to the farmer and to the consumer. Vertical farms may be a small-scale answer, but the best ideas could be yet to come.

A. Still, there are some people who are critical of vertical farms.

B. That is where vertical farms are often needed for year-round crops.

C. So how to meet the increasing food needs of our planet could be a big problem.

D. For these reasons, natural light cannot be a workable solution for vertical farms.

E. Vertically grown food is grown in environmentally controlled conditions in big cities.

F. Those farms would also reduce the cost and negative effects of transporting food over distances.

G. They believe that we can increase the food production by changing our thinking from out to up.答案：35．C36．G37．F38．A39．D

2021丰台期末

What is your recovery rate? How long does it take you to recover from actions and behaviors that upset you? Minutes? Hours? Days? Weeks? Briefly, the longer it takes you to recover, the more influence that incident has on your actions, and the less able you are to perform to your personal best. 35You are well aware that you need to exercise to keep the body fit and, no doubt, accept that a reasonable measure of health is the speed in which your heart and respiratory system(呼吸系统) recovers after exercise. Likewise the faster you let go of an issue that upsets you, the faster you return to calm, the healthier you will be.

36 They know that the faster they can forget an incident or missed opportunity and get on with the game, the better their performance.

Similarly, imagine yourself to be an actor in a play on the stage. 37 You have been given a script and at the end of each sentence is a full stop. Each time you get to the end of the sentence you start a new one. Although the next sentence is related to the last it is not affected by it. Your job is to deliver each sentence to the best of your ability.

So, it is unnecessary to live your life in the past. 38 Thoughts of the past shouldn’t be allowed to reduce your personal best. Being present is a gateway to recover quickly.

progress. When you are lying in bed, you shouldn’t blame yourself for having done this wrong or not having done that better, but look at your day and note when you made an effort to place a full stop after an incident. In this way, you are taking control of your life and achieve the aim: reduce the time spent in recovery.

A. You’re undertaking real changes here.

B. Remember: Rome wasn’t built in a day.

C. Here are some cases where you can learn about it.

D. Your aim is to play your part to the best of your ability.

E. Instead of the past, it is the present that you have to focus on.

F. The best example of this behavior is found with professional sportspeople.

G. It’s said that the average time for sportspeople to win the game is 30 minutes.

答案：35-39 CFDEB

2021石景山期末

Do you love food? Whether you’re a foodie or someone who just likes eating, there is so much to choose from. We know that too much of the wrong kind of food can be bad for our health, but for some people having a food allergy means that eating certain things can actually be harmful.

Such cases may seem uncommon. 35

An allergy is caused by the immune (免疫的) system fighting substances in the environment. 36 It means that people have to follow strict dietary restrictions, otherwise their lives may be put at risk. Allergy specialist Dr. Adam Fox says “if you look back over, say, 30 or 40 years… there are much more serious allergic problems around now than there were.”

37 Last year a teenager died after suffering an allergic reaction from eating a piece of bread containing peanuts. This led to a call for better food-labeling laws.

Research has found that this problem is particularly affecting children. 38 Dr. Alexandra Santos from King’s College London says “food allergy now affects about 7% of children in the UK and 9% of those in Australia, for example. Across Europe, 2% of adults have food allergies.”

So what might be the cause? Dr. Santos says, the increase in allergies is not simply the effect of society becoming more aware of them and better at diagnosing them. 39 She adds that possible factors are pollution, dietary changes and less exposure to bacteria, which change how our immune systems respond. She points out that it’s very common for migrants who move to another country to develop food allergies in their new location.

A. It seems to be more environmental.

B. A food allergy can affect you at any age.

C. Food allergies can cause life-threatening reactions.

D. Yet in fact, food allergies are affecting more and more of us.

E. More and more of them are having allergic reactions to certain food.

F. A lot of work is being done to try and find a cure, but that’s not easy.

G. We often hear about people having allergies to dairy products or to nuts.

答案：

35．D36．C37．G38．E39．A下载本文