Vamos treinar o seu Listening!
1º Escute a narração e tente absorver ao máximo sem ler o texto abaixo.
2º Responda o Quiz.
3º Volte e escute novamente, agora acompanhando com o texto abaixo.
4º Fill in the Blanks (escrevendo no papel ou em outro documento) e depois confira as respostas no Gabarito! 🤓
How to Quiet Your Mind and Get Better Sleep
by USANA Health Sciences, Inc.| doctoroz.com
Are you 1-________________ all day but you can’t sleep when it’s time to go to bed? Your everyday 2-_______________ could be the source of your sleep disruptions. Here are some small 3-________________ you can start making today to help you get a better night’s sleep 4-___________________.
Create a Worry Watch Journal
While to-do lists can help keep you 5-___________________, they can also end up producing unwanted stress. The open-endedness of uncompleted tasks and goals can keep that stream of worry fueling your mind to run at night when you’re trying to go to sleep.
Keeping a worry 6-________________ journal is simple. Just put pen to paper in a notebook for about 10-15 minutes a day – much earlier than bedtime – and write down your worries. Every 2 weeks, go back and look at them to see how many actually do not exist 7-____________________. This therapeutic practice helps calm your brain and challenges your 8-_____________________ perceptions, which can change your thoughts to be more positive!
Fight the Light at Night
If racing thoughts are keeping you up at night, the last thing you want to do is feed them. You shouldn’t let your busy life creep into your 9-_________________ by continuously staring at a screen. Normally, your body’s sleep clock is in sync with melatonin, the hormone that tells your body it’s time to go to bed because it’s dark out. However, when you’re exposed to light at night, you can suppress melatonin which tricks your body into 10-_________________ it’s too early for bed. So even though you’re exhausted, your mind isn’t ready turn off!
So if you like to read at night, go old-school, and read a regular book as opposed to an e-reader. And be sure to turn off all 11-____________________ at least an hour before bed.
Take a Sleep Aid with Melatonin
If you’ve been up late or overnight for a few nights in a row and having trouble getting back to normal sleep, try a melatonin supplement, like USANA's Pure Rest. You may have a sleep cycle issue, which is common in 12-_______________ with jet lag and shift workers who have changing sleep patterns. Melatonin may help the body to move towards a more regular sleep cycle in some individuals. Older 13-_______________ who have insomnia may also benefit from taking melatonin.
Take a Bath
A hot shower or a 14-_______________ bath at night can help ease your stress and calm you down before bedtime. Try soaking in Epsom salts with lavender oils to soothe your mind and your body at night.
Set a Sleep Schedule
Set a bedtime that works with your schedule, both during the week and on weekends, and stick to it.
If you're four to six hours before bed, do not eat or drink 15-_____________ containing caffeine and don't eat a meal two hours before bed. An hour before bed, turn off all electronics. When you're 30 minutes before bed, drink water or warm milk to help soothe you. At five minutes before bed, make sure your bedroom is dark, quiet and slightly cool. The ideal sleeping 16-___________________ is 65°F.