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Paul Sparks,
Sino-Canadian International College, Guangxi University, Online English Lesson Plans, Lesson Material and Ideas
for Semester 2 Reading Lessons...
Reading: Speed Reading -
"Getting a Good Night's Sleep"
Lesson Objectives:
To practice and increase rate of reading.
Instructions: Read
the following text using various methods of speed reading to increase your
reading rate.
Reading Rate: "Getting a Good Night's
Sleep"
Did you sleep well last night? Or did you wake up feeling fatigued and
sluggish -- perhaps even wondering if you really slept at all? Getting a
good night's sleep requires more than crawling into bed and closing your
eyes. Understanding your sleep behavior and preparing for a sound slumber
can help make sure every night is a good night for sleeping.
"Sleep is a behavior and, like all behaviors, it varies greatly among
people," explains Dr. Carol Landis, sleep researcher and associate
professor in biobehavioral nursing and health systems at the University of
Washington School of Nursing. "The greatest differences occur in the
timing of sleep and the amount of sleep -- the factors which are most
important in determining whether you will wake up feeling rested."
Research has found that people sleep better at different times during their
daily cycle. For example, some people function better if they go to sleep
early and rise early, while others feel more rested if they stay up late and
sleep in. "Many people don't pay attention to the timing of their
sleep," Landis notes. "Yet delaying or altering the time you go to
sleep can have a major impact on how you feel when you wake up."
The amount of sleep the average adult needs each night also varies. Some
people may be fine with six hours sleep, while others need up to nine hours
per night. Landis points out that those who follow a regular sleep schedule
are more apt to function better on fewer hours, but she adds that most
adults need at least six hours of sleep each night.
"A person's sleeping patterns aren't set in concrete," Landis
stresses. Gradually altering the timing of sleep can help change sleep
patterns. An "evening person" who needs to get to work early in
the morning can try upping the time they go to bed by 30 minutes every few
days. Within a few weeks, this slow adjustment will help "reset"
the internal body clock.
In addition to maintaining a regular daily sleep schedule, Landis offers the
following tips on practicing good sleep hygiene:
-
Avoid stimulants
including cigarettes, caffeinated beverages and food such as chocolate
in the late afternoon and evening.
-
Avoid alcohol in the
evening. This can have a rebounding effect, causing a person to wake up
a few hours into sleep and disturb sleep patterns.
-
Finish exercising at
least two hours before going to sleep. Exercise increases body
temperatures and has an arousing effect, making it more difficult to
easily fall asleep.
-
Don't sleep in a
warm environment. A drop in a person's body temperature is important at
the onset of deep sleep. People who sleep in a well-heated room or use
an electric blanket may not sleep as soundly.
-
Catch up on missed
sleep when you have the opportunity. Busy work schedules or weekend
activities often make it difficult to get as much sleep as we'd like
each night. To reduce this sleep debt, try taking a 30-minute nap during
the day before 4 p.m. or sleeping in on weekends when you have a chance.
-
"Instead of
getting a coffee during a work break, people can get energy by taking a
15 or 30-minute nap instead," Landis points out. "You'll feel
better in the long run."
Complete the following questions to check your understanding:
1. Everyone needs at
least 8 hours of sleep a night to feel rested. (True / False)
2. Following a regular
sleep schedule will help you get better rest. (True / False)
3. To get the best rest,
you should go to sleep early and get up early. (True / False)
4. It's a good idea to
avoid strenuous exercise right before bedtime. (True / False)
5. A cool room may be
better for sound sleep than a hot room. (True / False)
6. A cup of hot
chocolate before bed can help you fall asleep. (True / False)
7. If something is
"set in concrete" it means that it can be easily changed. (True /
False)
8. A drink of wine in
the evening will help you get a good night's rest. (True / False)
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