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How to Start Sleeping Better Than Ever
For too many, good sleep is elusive. Quality sleep can mean the
difference between a successful, productive day and a lousy one, as fatigue
can wreak havoc on your mental, physical and emotional health. Sometimes
it’s just a matter of making a few simple adjustments to your approach.
Set Yourself up for Comfort. A good sleep environment is crucial for
quality rest. Look around your room and take an inventory, noting potential
distractions and ways you can enhance the calm nature of the space.
Find ways to make your bedroom a place for sleep and little else. You
could be due for a few new improvements, like a dimmer lamp, a softer set
of sheets, a double mattress or a better organizational system that eliminates
the visual clutter that could be keeping you up at night. Your body’s internal
clock, or its circadian rhythm, is sensitive to many different factors. When
your sleep schedule is generally unpredictable, your body may be confused
on when it’s really time to be asleep and when it’s time to be up and alert.
To better set your schedule, find a consistent bedtime that allows you to get
between seven and nine hours of sleep per night before it’s time to wake up.
After you’ve committed to a time, shift your bedtime about fifteen minutes
earlier each night until you’re consistently going to bed at the same time
every evening. By making small adjustments in your routine, you give your
body time to gently reconfigure its circadian rhythm, and soon you’ll be
falling asleep like clockwork.
Set the Mood. After a long day at work, an evening spent lounging on the
couch while watching a favorite show is a nice way to unwind and get your
mind off some of the day’s anxieties. Too much screen time, however, can
disrupt your circadian rhythm and send signals to your body that it’s time to
be awake – especially if what you’re watching is exciting or invigorating as
well. Create a sleep environment that is conducive to sleep by triggering all
five of your senses. Give yourself at least a half an hour of screen-free time
before bedtime, and instead play some soothing music, wear some soft
pajamas, drink a bedtime tea, light a calming candle or read a book to calm
all of your senses.
Use Light to Your Advantage. Your internal clock is regulated by both
light and darkness, so it’s important to be mindful of light exposure when
trying to get some shuteye. In the evenings, keep your bedroom nice and dim
or dark. The lack of light indicates that your body can start to enter a relaxed
state and get ready for sleep. On the flip side, consider keeping your blinds
open at night so when the morning comes, the early light can help you to
151
wake up naturally. You may even find that light is powerful enough a signal
elusive
cause (a large amount of damage or harm), inflict
havoc
extreme tiredness resulting from mental or physical exertion or
illness
lousy
confusion and lack of order, especially causing damage or
trouble
wreak
a large amount of confusing information
fatigue
acting or done in the same way over time, especially so as to be
fair and accurate
clutter
lie, sit or stand in a relaxed or lazy way
alert
provide support for someone or something
consistent
quick to see, understand and act in a particular situation
lounge
relax after a period of work or tension
unwind
making a certain situation or outcome likely or possible
conducive
Conscious or aware of something
mindful
very poor or bad
Havoc
get rid of
enhance
tiredness
wreak
remove
fatigue
devastation
eliminate
confused
shuteye
enlarge
puzzled
sleep
ditch
cause
to your body that you can ditch your alarm clock entirely.
Stick to a Routine. If consistent restful sleep is what you’re after, you
have to be consistent with your routine. When you set a bedtime and wake
time, stick to it pretty religiously. The goal is to train your body to sleep
when it’s time to sleep, and enjoy the benefits of a good night’s rest when
it’s time to leap out of bed in the early hours. Hold fast to your routine even
when it’s hard. Deviations of an hour or so won’t completely mess up your
progress, but the more regular your sleep habits are, the easier it will be to
fall asleep, stay asleep, and the better you’ll feel throughout the day.
1. Match the words with their definitions.
2. Match the words with their synonyms.
152
3. Answer the questions.
a) Why is the quality sleep important?
b) What are the circadian rhymes? Why are they important for health?
c) How are people to be asleep like clockwork?
d) Who should one unwind after work?
e) How can you use light to your advantage for sound sleep?
f) Why is it important to make the sound sleep consistent?
4. Write the text’s summary.
5. Translate the text.
Five Reasons to Be in Touch with Your Emotions
The emotions you experience on a daily basis can motivate you to act
and influence the huge and minor decisions you make in your life. It is vital
to understand the three fundamental components of emotion in order to
properly comprehend it. An emotion is made up of three parts:
A subjective factor (how you experience the emotion)
A physiological factor (how your body reacts to the emotion)
An expressive factor (how you behave in response to the emotion)
Emotions can be fleeting, such as rage at a coworker, or they can be
long-lasting, such as sadness over the loss of a relationship. Here are some
ways emotion helps us.
1. Helps us make decisions. From what you eat for breakfast to who you
vote for in political elections, your emotions play a big role in your
decisions. People with specific types of brain damage that affect their ability
to experience emotions also have a lower ability to make appropriate
decisions, according to research. Even when you feel your decisions are
guided only by logic and reason, emotions play a significant impact. Your
ability to comprehend and manage emotions, or emotional intelligence, has
been proven to have an essential role in decision-making. This mental
toughness results in greater decision-making abilities.
2. Helps people understand you. When you engage with others, it is
critical to leave signals that will help them understand how you feel. These
indicators could include emotional expression in the form of body language,
such as distinct facial expressions related to the emotions you’re
experiencing. In other circumstances, it may entail expressing your feelings
explicitly. When you tell your friends or family members that you are
153
pleased, sad, delighted, or afraid, you are providing them with crucial
A
B
1) facial
a) decision
2) grumpy
b) expressions
3) political
c) emotion
4) appropriate
d) elections
5) comprehend
e) client
information that they can utilize to take action.
3. Helps you understand people. The emotional displays of individuals
around you supply you with a lot of social knowledge, just as your own
emotions supply significant information to others. Social communication is a
key element of your daily lives and relationships, and the ability to interpret
and respond to others’ emotions is crucial. It enables you to react
appropriately and form deeper, more meaningful bonds with your friends,
family, and loved ones. It also enables you to communicate effectively in a
range of social circumstances, such as dealing with a grumpy client or
managing a rogue employee. Charles Darwin was one of the first scientists
to investigate emotions scientifically. He speculated that emotional displays
might be crucial in terms of safety and survival. If you come across an
animal that is hissing or spitting, it is evident that the creature is furious and
defensive, prompting you to back away and avoid potential danger.
4. Helps you take action. When faced with a stressful exam, you may be
concerned about how well you will perform and how the examination will
affect your final score. You may be more likely to study as a result of these
emotional responses. You were motivated to take action and do something
constructive to increase your chances of receiving a good grade because you
had experienced a specific emotion. You also have a tendency to do
particular behaviors in order to increase the likelihood of experiencing
pleasant emotions and decrease the likelihood of experiencing unpleasant
emotions. You might, for example, seek out social events or pastimes that
bring you joy, pleasure, and excitement. You would, on the other hand,
generally avoid circumstances that could lead to boredom, grief, or anxiety.
Your emotions, as you’ve discovered, serve a variety of functions.
Emotions can be brief, long-lasting, intense, complex, and even life-altering.
They can inspire you to act in certain ways and provide you with the tools
and resources you need to engage meaningfully in your social lives.
1. Match the words on the left in A to B on the right to make the
collocations. Reproduce them in the context.
154
2. Fill in the prepositions. Find them in the text.
a) Nobody forces anyone to vote _______a specific candidate.
b) I’m writing _____ response ______your e-mail.
c) The company supplies the whole region _______electricity.
d) _____other circumstances, this principle would raise problems.
e) I promise to respond _______any e-mail.
f) He’s concerned _______the political situation.
3. Answer the questions.
a) What are the three fundamental components of any emotion?
b) How do the emotions help to make appropriate decisions?
c) How do the emotions help you to understand people?
d) How do the emotions help people to understand you?
e) How do the emotions help to choose a particular behavior?
4. Write the text’s summary.
5. Translate the text.
How Cleaning and Organizing Can Support Mental Health
Having a disorganized home can lead to a disorganized mind. If your
house is cluttered, you probably have difficulty focusing on where to put
items and how to clean up, which leads to irritability and stress. Visualize
coming home after a long work day to a neat, clean house compared to a
messy home. How does each scenario make you feel? The clean home vision
probably makes you feel relieved whereas the messy version leaves you
feeling uneasy, showing that there is a direct correlation between home
cleanliness and mental health. Here are some mental health benefits to
keeping your environment orderly.
Concentration. Living in a chaotic, unorganized setting can affect your
ability to focus. You may find you are unable to concentrate on important
tasks because when you look around all you see are other things that need to
be done. When you look to the left, you see a pile of old mail you need to go
through, and when you turn your head right, you realize you need to take the
overflowing garbage out. This stress can leave you mentally exhausted.
Start small. Set a goal to tackle a few issues. This will make you feel
accomplished, and little by little, you will get rid of clutter. Once you start to
make headway, you can focus on more important responsibilities because
you won’t be fixated on your environment. Downsizing is one way to help
clean a messy home. You can make separate piles for trash, items to sell and
things to donate.
155
Stress Relief. Cleaning and organizing a room can help to alleviate stress
clutter
cause (pain, distress or difficulty) to become less severe
or serious
tackle
extreme tiredness resulting from mental or physical
exertion or illness
irritability
be constantly or visibly anxious
relieve
of extreme force, degree, or strength.
fret
the quality of becoming annoyed very easily
overwhelming
try to deal with something or someone
intense
something that has been achieved successfully
accomplishment
very great in amount
and anxiety. Whether you’re engaging in routine maintenance cleaning or
deep cleaning, you will feel better, physically and emotionally, as you get
your hands dirty to make your house clean. Taking mental before and after
pictures will leave you feeling satisfied with your hard work. Engaging in
the physicality of the work, whether you’re dusting, mopping or carpet
scrubbing, can be a stress-reliever on its own. You’re taking control, and it
feels good. Plus, any bodily activity you do releases endorphins, which helps
to reduce stress and anxiety. Intense cleaning is also a way to channel your
negative emotions into something positive. Believe it or not, reducing stress
can actually influence what you eat. People often deal with mental tension
by eating unhealthy comfort food. Decreasing your stress level can lead you
to make healthier choices.
Better Sleep. Getting a good night’s rest can be affected by cleaning.
First of all, cleaning makes you tired, which will result in better sleep.
Second, if you have cleaning tasks that you need to take care of, your sleep
may be interrupted because you’re worrying about it. Don’t fret; simply
make a mental note to clean it the next day. Third, having a clean bedroom
and clean sheets creates a calm and comfortable sleeping environment.
Motivation. After you get over that initial cleaning hump and start to see
results, you will want to continue the progress. Just like getting a college
syllabus and wondering how you’ll ever be able to do everything, looking at
the whole picture of where you want to be is overwhelming. However, if you
make a list and take it a step at a time, crossing off accomplishments as you
go, you will be inspired to do more. This new-found motivation will carry
over in all aspects of your life. You’ll have a positive outlook on yourself
and your capabilities.
1. Match the words with their definitions.
156
2. Fill in the missing words in the sentences from the table.
clutter, irritability, fret, tackle, relieve, intense
a) The desk is full of ________.
b) There are many ways of ________this problem.
c) Symptoms can include depression, _________ and anxiety.
d) The medicine was used to promote sleep and to ______pain.
e) Don’t ________ – I’m sure we’ll find the way out.
f) This job demands ________ concentration.
g) His party won the ________support.
3. Complete the sentences using information from the text.
a) What does the disorganized cluttered house lead to?
b) Why is there a direct correlation between home cleanliness and mental
health?
c) Why is it difficult to concentrate in the clutter?
d) How can you start to tackle the problem of clutter?
e) How can cleaning alleviate stress and irritation?
f) What does the intense cleaning contribute to?
g) How can cleaning promote a better sleep?
h) Why is motivation important in achieving results?
4. Write the text’s summary.
5. Translate the text.
157
СПИСОК ИСПОЛЬЗОВАННЫХ ИСТОЧНИКОВ
1. Доблаев Л.П. Смысловая структура учебного текста и проблемы его
понимания / Л.П. Доблаев. – Москва, 1982. – Текст : непосредственный.
2. Котюрова М.П. Стилистика научной речи / М.П. Котюрова. –
Москва : Академия, 2008. – 240 с. – ISBN 978-5-7695-6035-4. – Текст
: непосредственный.
3. Лапшина О.Н. Стилистика русского языка / О.Н. Лапшина. –
Москва : РГУТиС, 2008. – Текст : непосредственный.
4. Научный стиль // Стилистический энциклопедический словарь
русского языка / под ред. М.Н. Кожиной. – Москва : Флинта : Наука,
2003. – Текст : непосредственный.
5. Нелюбин Л.Л. Введение в технику перевода (когнитивный и
теоретико-прагматический аспект) / Л.Л. Нелюбин. – Москва :
Флинта, 2013. – 216 с. – Текст : непосредственный.
6. Сенкевич М.П. Стилистика научной речи и литературное
редактирование научных произведений / М.П. Сенкевич. – Москва :
Высшая школа, 1976. – 263 с. – Текст : непосредственный.
7. Троянская Е.С. Обучение чтению научной литературы: в помощь
преподавателю иностранных языков / Е.С. Троянская. – Москва :
Изд-во «Наука», 1989. – URL: https://www.booksite.ru/fulltext/
troyanskaya/text.pdf – Текст : электронный.
8. Улиткин И.А. Использование и перевод сокращений в научно-
техническом тексте / И.А. Улиткин, Л.Л. Нелюбин. – Текст :
непосредственный // Наука о человеке: гуманитарные исследования.
– 2014. – Вып. 4 (18). – С. 58–69. – ISSN 1998-5320.
9. Чернышев В.И. Сокровища родного языка / В.И. Чернышев. – Текст
: непосредственный // Избр. труды: в 2-х т. – Москва, 1970. – Т. 2. –
С. 544.
10. Научный стиль. – URL: https://ru.wikipedia.org/wiki/научный стиль. –
Текст : электронный.
Для раздела Практикум использованы фрагменты аутентичных
научных статей и научно-практических материалов научно-информационных порталов, электронных библиотек Google Scholar,
ResearchGate, Science Direct, Digital Commons LAW.
158
Abbreviations Found in Scientific Literature
app. – appendix
art. – article
attrib. – attributed to
bull. – bulletin
ch. / chap. (chs. / chaps.) – chapter
col. (cols.) – column
cont. / contd. – continued
dept. – department
div. – division
doc. (docs) – document
ed. – edited by, editor, edition
eds. – editors, editions
eq. (eqs.) – equation
ex. – example
fig. ( figs.) – figure
govt. – government
illus. – illustrated by, illustrator, illustration
inc. – incorporated, including
inst. – institute
intl. – international
jour. – journal
ms. (mss.) – manuscript
No. (Nos.) – number
p. (pp.) – page
pl. – plate, plural
proc. – proceedings
reg. – registered, regular
resp. – respectively
rev. – revised by, revision; review, reviewed by
rpt. – reprinted by, reprint
sched. – schedule
sec. / sect. – section
ser. – series
sess. – session
supp. – supplement
tab. – table
trans. – translated by, translator, translation
vers. – version
vol. (vols.) – volume
ПРИЛОЖЕНИЕ 1
159
Common Latin Expressions and Abbreviations
a fortiori
a posteriori
a priori
ab initio
ad hoc
ad libitum
AD
BC
ceteris paribus
c. / ca. / circa
confer (cf.)
de facto
et altri (et al.)
et cetera
et sequens (et seq.)
ex ante
ex post (facto)
exempi gratia (e.g.)
ibidem
id est (i.e.)
idem (id.)
inter alia
ipso facto
modus operandi
nota bene (NB)
per annum (p.a.)
per capita
per diem (p.d.)
per se
pro rata
pro tempore
sensu lato
sine non qua
verbatim
versus versus, vs.,
via
vice versa
videlicet (viz.)
тем более
на основании опыта
априори
с начала
к этому
по желанию
н.э.
до н.э.
при прочих равных условиях
около, примерно
см. также (ср.)
фактически
другое (и др.)
и так далее
последовательность (и seq).)
ранее, до этого
после
например (e.g.)
там же
то есть
то же самое, тот же
помимо прочего
в силу самого факта
образ действия
(обратите) внимание
в год
на душу населения
по дням (стр.d.)
как таковое
пропорционально
на настоящий момент
в широком смысле
необходимое условие
дословно
против
посредством, через
противоположным образом,
наоборот
а именно
ПРИЛОЖЕНИЕ 2
160
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