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      It's normal to wake briefly during the night. ____ But if you're waking up duringthe night and having trouble falling back asleep, the following tips may help.

     Stay out of your head. The key to getting back to sleep is continuing to prepareyour body for sleep, so remain in bed in a relaxed position. Hard as it may be,try not to stress over the fact that you're awake, because that very stress andanxiety encourage your body to stay awake. ____

____If you are finding it hard to fall back asleep, try a relaxation technique suchas visualization(想象),or deep breathing, which can be done without even getting out of bed. Remindyourself that although they're not a replacement for sleep, rest and relaxationstill help refresh your body.

    Do a quiet, non－stimulatingactivity. If you've been awake for more than 15 minutes, try getting out of bedand doing a quiet, non－stimulatingactivity, such as reading a book. Keep the lights dim so as not to think thatit's time to wake up. ____  A light snackmight relax you, but be careful not to eat so much that your body begins toexpect a meal at that time of the day.

____If you wake during the night feeling anxious about something, make a brief noteof it on paper and delay worrying about it until the next day when you arefresh and it will be easier to resolve.

a．Make relaxation your goal, not sleep.

b．Put off worries and troubles.

c．Use a flashlight to go to the bathroomat night.

d．In fact, a good sleeper won't evenremember it.

e．Also avoid screens of anykind—computers, TVs, cell phones, iPads.

f．You'll be much more productive andcreative after a good night's rest.

g．A good way to stay out of your head isto focus on the feeling in your body.

    Weekend gym rats might be onto something. Weekend warriors, who put recommended amounts of exercise into one or two gym sessions（时段）, experience similar health benefits to those who work out several times a week, according to a new study. And those benefits include a longer life. “It is encouraging news that working out in just one or two days per week is connected to a lower risk of demise, even among people who do some activities but don't quite meet recommended exercise levels,” the lead researcher Emmanuel Stamatakis says in a statement.

    The World Health Organization recommends that adults perform two and a half hours of moderate-intensity（中等强度的）physical exercise, or an hour and 25 minutes of more energetic exercise per week. Usually this is done within several days, with experts suggesting that adults get up to 30 minutes of regular exercise each day. However, the new study suggests that busy people may be able to meet the standards when they have more free time, such as at weekends, and stay healthy all the same.

    Researchers studied data from more than 63,000 men and women in England and Scotland, including data about their activity habits and risks for death. The researchers put each individual in one of four groups: those who described themselves as inactive, those who exercised but less than what was recommended, those who exercised in the “weekend warrior” style, and those who worked out regularly more than three days a week.

    Adults who exercised in the “weekend warrior” style had a 40 percent lower risk of cardiovascular（心血管的）disease and a 30 percent lower risk of death by any cause than those who did not exercise at all. The lower risks of cardiovascular disease and overall death were similar to the risks of people who worked out regularly over the week.

    But take a pause before you give up your weekday gym habit. Just a couple of light sessions won't be enough to get benefits: “Weekend warrior” exercise sessions are usually 75-minute energetic workouts, according to the study.

    The results are promising overall, if you just simply can't fit physical activities into most days. The key here is that exercise is truly a lifeline（救生索）: It reduces your risk of illnesses like heart disease, diabetes, cancer and depression, according to the WHO. So, if you are just too busy on weekdays, let go of the guilt（内疚）. Just make sure to hit the gym hard at weekends.

放在水平桌面上的杯子，质量为0.2kg，容积为5×10^﹣4m³，并装满水，则总重力____N，若杯子与桌面的接触面积为 5×10^﹣2m²，则杯子对桌面的压强为____Pa。