TEXT III

Five ways to get a better bedtime routine by Amy Sedghi

Getting to sleep can be a struggle, but blackout blinds and to-do lists can help – as can reserving the bedroom for sex and shut-eye

An eye mask will block out light.

1. Go to bed at regular times

Going to sleep and waking up at regular times – even on weekends – will strengthen your body clock, says Dr Lizzie Hill, a clinical sleep physiologist and a spokeswoman for the British Sleep Society. Regular mealtimes are also an important cue for your circadian rhythm. Avoid exercise too close to bedtime, as it can cause restlessness and an elevated body temperature, says Samantha Briscoe, a senior physiologist at the Sleep Centre at London Bridge hospital.

2. Protect the bedroom

Preserve the bedroom as a place for sleep (and sex): there is evidence that the brain forms a strong association with sleep there. A temperature of 16- 18C (60-64F) is thought to be ideal for most, according to the Sleep Council, an awareness and support organisation. Blackout blinds or an eye mask can help block out light, while keeping electronic devices out of the bedroom is highly recommended. If you struggle to fall asleep after more than 25 minutes, Matthew Walker – a sleep expert and a professor of neuroscience and psychology at the University of California, Berkeley – suggests getting up and going to read under a dim light in another room. Once sleepy, you can return to bed.

3. Get ahead on the next day

Your night-time routine is an opportunity to make mornings run a little smoother: choose your clothes for the next day when you reach for your pyjamas or pack your bag while brushing your teeth. Martin Hagger, a professor of health psychology at the University of California, Merced, has stressed how routines are linked to the formation of healthy habits.

4. Wind down

Reading a book can help slow breathing and relax muscles, while yoga stretches or even a gentle walk can reduce anxiety, says Briscoe. A warm bath or shower can also help you relax: researchers at the University of Texas at Austin found that bathing in water of 40-42.5C one to two hours before bedtime was associated with better sleep.

5. Write down your worries

“If your mind is buzzing from the day, try keeping a journal or worry book,” suggests Hill. The NHS also recommends writing to-do lists for the next day in order to organise thoughts and clear the mind. “If you experience difficulty with sleep over the longer term, consider whether there may be an underlying medical condition,” says Hill. A sleep diary could help you identify any patterns

(https://www.theguardian.com/lifeandstyle/2019/oct/04/five-ways-toget-a-better-bedtime-routine. Access: 08/01/2020)

An interview with Paolo Kwan, 20, from Hong Kong, who is improving his English while studying Business Administration at Sierra College in northern California.

WHY DID YOU DECIDE TO STUDY IN THE USA?

It provides a nice education in a beautiful country. When I was younger I used to watch American movies and I wanted to visit the United States. They always talked about the American dream, and I wanted to come and see it.

HOW DID YOU CHOOSE YOUR INTENSIVE ENGLISH PROGRAM?

Sierra College is one of the biggest community colleges in northern California. It is in a quiet location but has a beautiful campus.

The college has a good business program. I can study for two years at Sierra College and then two years at my transfer school to earn my degree.

WHAT DO YOU LIKE BEST?

I also enjoy the quality of the teaching at the college. There is a writing center where I can go at any time. The teachers can make suggestions to improve my essay, regarding grammar and my vocabulary. At the Math Center, they can explain in detail the problems.

WHAT DO YOU MISS MOST?

I miss the food and also my family.

WHAT WAS YOUR BIGGEST SURPRISE?

I was surprised by the cultural difference. The taste and style of food is very different. The amount of food is a lot larger. A small portion in the USA is a large portion in Hong Kong. When people from America find out that I am from another country they ask a lot of questions. They are very interested in you and finding out about Hong Kong. 

... YOUR BIGGEST DISAPPOINTMENT?

I have not had any since I came here. 

HOW HAVE YOU HANDLED:

... LANGUAGE DIFFERENCES?

It is important not to be shy, as that does not help you when you are trying to improve your language. I make sure that I study, practice and speak as often as I can—that is the only way to improve. ...

FINANCES?

I am being supported by my family.

... ADJUSTING TO A DIFFERENT EDUCATIONAL SYSTEM?

The American system is much more open. In Hong Kong you just learn what the teacher writes on the board. In America, you discuss the issues and focus more on ideas

WHAT ARE YOUR ACTIVITIES?

I am interested in traveling around the USA. I have been to San Francisco, which you can reach by train from Sierra College. In my free time I go out with friends. 

HOW EASY OR DIFFICULT IS MAKING FRIENDS?

It has not been that hard to make friends in the USA. Other people at the college are friendly and want to make friends as well.

HOW IS YOUR U.S. EDUCATION RELEVANT TO YOUR PERSONAL GOALS AND TO THE NEEDS OF YOUR COUNTRY?

I think that the U.S. education system will provide me with good resources and skills to be able to support myself in order to get hired in my own country

WHAT IS YOUR ADVICE TO OTHER STUDENTS?

An awesome life experience is waiting for you in the future. You will learn so much more than you think. Nothing is impossible, so go ahead and give it a try.

Adapted from: https://www.studyusa.com

                     Read the following article and answer question

Can Allergies Cause Coughing — Or Is It Just A Cold?

Important q: Is it phlegmy or dry?

BY CASSIE SHORTSLEEVE

No matter why it's happening, a cough is always annoying—it's loud, it's uncomfortable, and it never fails to garner unwanted attention.

But what's really behind that cough? Can allergies cause coughing — or do you just have an annoying cold?

Well, turns out, there are some pretty distinct differences between allergy coughs and cold coughs...

Just curious: Why do we cough, anyway? "The purpose of a cough is to help us," says Monica Lee, MD, an otolaryngologist at Massachusetts Eye and Ear. It’s your body’s way of trying to expel something it perceives as a threat in the airway, she says.

Those perceived threats can be a bunch of different things: a piece of food stuck in your throat, pollen, air pollution, or swelling or drainage from extra mucus in your throat. All those things irritate the sensory fibers in your airway, which then stimulate a cough.

As for what exactly happens in your body during a cough? It's kind of complex, says Dr. Lee. Basically, your vocal chords close briefly to generate pressure in the lungs. Once enough pressure is built up, your vocal chords open back up, and air flows quickly through your voice box, which generates that coughing sound. Kinda cool, huh?

7So...can allergies cause coughing? Give it to me straight. In short, yes. Usually, allergies create dry coughs (it’s a direct reaction to something you’re sensitive or allergic to in the airways). If that's the case, you’ll likely have other symptoms (think: itchy, watery eyes; a runny nose; an itchy throat; and sneezing, says Dr. Lee). Headaches and wheezing often come with allergies, too, according to the American College of Allergy, Asthma, and Immunology.

Remind Me: When Is Allergy Season?

Timing's also a factor. If you're allergic to pollen (or your BFF's new adorable kitten), for example, you’ll likely notice symptoms (including your cough) almost immediately, or within an hour of being exposed. And those symptoms could last for hours after you've been exposed — even after the allergen isn't nearby anymore.

Coughs related to allergies are also dependent on patterns, so doctors always try to look at the big picture. Say you get a cough every single March. That could be a sign you're actually suffering from allergies, instead of the common cold. "You need to look at everything that's going on," says Paul Bryson, MD, an otolaryngologist at the Cleveland Clinic.

Your best defense for a cough from allergies? Antihistamines like Allegra, Claritin, and Zyrtec, which are all available over-the-counter. Other options include steroid nasal sprays and immunotherapy shots, which can work to regulate your body's response to allergens, instead of just relieving the symptoms.

How do I know my cough is from a cold?

You know how allergy coughs are typically on the drier side? Coughs from colds (or the flu) tend to be on the wetter side (that "wetness" is actually mucus your body which is trying to move out of your body, says Dr. Lee).

Coughs that come along with a cold usually come along with stuffiness, along with postnasal drip (a.k.a., mucus running down the back of your throat), which can cause a sore throat or chest discomfort. A low-grade fever may also signal a cold instead of allergies.

Colds aren't as immediate as allergies. Instead, they tend to develop over the course of a few days, says Dr. Bryson.

You can try a few different things to help relieve a cough. Decongestants can work for, well, congestion. And ingredients like dextromethorphan (found in many multi-symptom products like Vicks NyQuil Cold & Flu Nighttime Relief) can help ease the coughing itself. Just make sure you take any products as-directed. It should be said, however, that a dry cough isn't always allergies, just like a wet cough isn't always a cold. Allergies can plague your nose, for example, causing post-nasal drip (a wet cough), while mild colds might not leave you stuffed up enough to produce any phlegm.

Do I ever need to worry about a cough?

Something important to remember: A cough — no matter its cause — shouldn’t be your norm. Colds usually run their course within a couple of weeks, which means a cough associated with a cold should go away in about three weeks time (though some can linger on for as long as eight weeks), according to the U.S. National Library of Medicine. The length of an allergy-related cough will vary depending on how (if) you're treating it. But if you notice you’re still barking after two months of symptoms, see your doc. You could either be dealing with an allergy you’re not aware of (this is where an allergy test could come into play) or potentially suffering from another issue such as asthma (especially if you notice shortness of breath with any of your symptoms), reflux, pneumonia, or bronchitis, says Dr. Bryson. And if something (allergies or a pesky cold) is bothering you enough to disrupt your life, don't put off getting it checked out. If nothing else, seeing a doc will give you peace of mind and maybe even speed up your recovery time.

SOURCE:https://www.womenshealthmag.com/health/a26289646/co ughing-from-allergies-or-cold/. Access: 02/12/2019

Text 2:

Bad teaching habits: too much TTT

No teacher is perfect and all teachers have bad habits. Being a good teacher means reflecting (1) the following habits and trying to reduce them as much as possible. 

TTT stands (2) teacher talking time. Obviously, during the course of the class, it is necessary for the teacher to explain rules, give advice and talk about instructions, among other things. However, teachers should attempt to limit the amount of time that they spend speaking to the class in order to maximize the opportunity that the students have to speak. A good rule (3) thumb is aiming for around 30% of teacher talk to 70% of student talk. This means planning out what you will say, when and how.

Adapted from: www.bbc.co.uk/learningenglish

Text 1:

How being bilingual can boost your career

Whether you’re fresh out of college or a seasoned executive, insiders agree that fluency in a second language can not only help you stand out among prospective employers, it can also open doors to opportunities that those without foreign language skills might miss. 

In today’s global economy, the ability to communicate in another language has become a significant advantage in the workforce. Research has found that people who speak at least one foreign language have an average annual household income that’s $10,000 higher than the household income of those who only speak English. And about 17 percent of those who speak at least one foreign language earn more than $100,000 a year. 

A recent survey found that nearly 9 out of 10 headhunters in Europe, Latin America, and Asia say that being at least bilingual is critical for success in today’s business environment. And 66 percent of North American recruiters agreed that being bilingual will be increasingly important in the next 10 years. 

“In today’s global economy you really have to understand the way business is done overseas to maximize your potential. A second language equips you for that,” says Alister Wellesley, managing partner of a Connecticut-based recruiting firm. “If you’re doing business overseas, or with someone from overseas, you obtain a certain degree of respect if you’re able to talk in their native language.” 

Language skills can also be key for service industries. At the Willard InterContinental Washington, a luxury hotel a few blocks from the White House, a staff of about 570 represents 42 nations, speaking 19 languages. The Willard’s front-of-house employees such as the concierge speak at least two languages. Bilingualism is not an absolute requirement, but it is desirable, according to Wendi Colby, director of human resources. 

Workers with skills in a second language may have an edge when it comes to climbing Willard’s professional ladder. “The individual that spoke more languages would have a better chance for a managerial role, whatever the next level would be,” Colby says. “They are able to deal with a wide array of clients, employees.” 

So which languages can give you a leg up on the job market? Insiders agree the most popular – and marketable – languages are Spanish, German, French, Italian, Russian and Japanese, with a growing emphasis on Mandarin, given China’s booming economy. So let’s learn Mandarin!

“We see demand from a full range of industries,” says Wellesley. “Actually it depends on which company you’re working for and the country in which they’re located.” 

Adapted from: LATHAM-KOENIG, Christina & OXENDEN, Clive. American English File 5. 2nd edition. Oxford: OUP, 2018.