E-learning jako vzdělávací nástroj školy 3. tisíciletí

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Five ideas for Better Sleep – Reading and speaking

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Five ideas for Better Sleep – Reading and speaking


1 Conversation:

  • Do you have any problems to fall asleep?
  • Do you sleep well at night?
  • Do you sometimes sleep during the day (after luch)?
  • How many hours do you usually sleep?
  • What do you think - how many hours of sleep are necessary?
  • What do you do when you can´t sleep?
  • What time is it good to go to bed / to get up?
  • Is sleep important? Why?
  • What about sleep and your family?


2 Before you read the article, look at the following expressions:

lack = nedostatek

affect = ovlivnit

focus on = zaměřit se na

performance = výkon

increase = zvýšit

weight = váha

gain = získat

probably = zřejmě

soundly = důkladně, tvrdě

toddler = batole

decrease = snížit

slow down = zpomalit

avoid = vyhnout se

drowsy = ospalý

disrupt = narušit

recommend = doporučit

buzz = bzukot

ping = cinknutí, zazvnonění

enhance = zvýšit

unwind = uvolnit se

trigger = spustit, aktivovat

insomnia = nespavost

agonize = mučit se myšlenkami

stare = zírat

ceiling = strop

instead of = místo něčeho

remind = připomenout

pose = pozice

3 Now read the article and try to remember as much as possible for the later discussion:

5 Ideas for Better Sleep

Most teens need about 8½ to more than 9 hours of sleep each night. But about 1 in 4 teens has trouble sleeping. Lack of sleep can affect everything from our emotions to how well we focus on tasks like driving. It can affect sports performance, increase our chances of getting sick, and may be linked to weight gain in some people.

How can we get the sleep we need? Here are some ideas:

  1. Be active during the day. You've probably noticed how much running around little kids do — and how soundly they sleep. Take a tip from a toddler and get at least 60 minutes of exercise a day. Physical activity can decrease stress and help people feel more relaxed. Just don't work out too close to bedtime because exercise can wake you up before it slows you down.
  2. Avoid alcohol and drugs. Lots of people think that alcohol or drugs will make them relaxed and drowsy, but that's not the case. Drugs and alcohol disrupt sleep, increasing a person's chance of waking up in the middle of the night.
  3. Say goodnight to electronics. Experts recommend using the bedroom for sleep only. If you can't make your bedroom a tech-free zone, at least shut everything down an hour or more before lights out. Nothing says, "Wake up, something's going on!" like the buzz of a text or the ping of an IM.
  4. Keep a sleep routine. Going to bed at the same time every night helps the body expect sleep. Creating a set bedtime routine can enhance this relaxation effect. So unwind every night by reading, listening to music, spending time with a pet, writing in a journal, playing Sudoku, or doing anything else that relaxes you.
  5. Expect a good night's sleep. Stress can trigger insomnia, so the more you agonize about not sleeping, the greater the risk you'll lie awake staring at the ceiling. Instead of worrying that you won't sleep, remind yourself that you can. Say, "Tonight, I will sleep well" several times during the day. It can also help to practice breathing exercises or gentle yoga poses before bed.

Everyone has a sleepless night once in a while. But if you regularly have trouble sleeping and you think it's affecting your mood or performance, talk to your doctor.

Reviewed by: Mary L. Gavin, MD
Date reviewed: May 2009

4 Discussion:

  • What is helpful to sleep well?
  • What is disturbing? Why?
  • What can help you to fall asleep properly?
  • Do you live according to the instructions in the article? Will you try to do it?
  • What ideas do / don´t you like?
  • Do you know any other tricks or methods to avoid sleeping problems?




Navigace: 2. ročník Health and diseases Five ideas for Better Sleep – Reading and speaking