2022-2023學(xué)年安徽省合肥市第七十一中學(xué)高三英語下學(xué)期期末試卷含解析

2022-2023學(xué)年安徽省合肥市第七十一中學(xué)高三英語下學(xué)期期末試卷含解析一、選擇題1.Thepoliceincludinganofficer

searchingforthemurdererintheareatheotherday.

A.was B.are C.were D.is參考答案：C略2.Ihaven’tfinishedmyhomeworkyet.I

mymotherwiththehouseworkalldayyesterday.A.helped

B.havehelped

C.washelping

D.havebeenhelping參考答案：C3.----SorrytosayIcan’tplaybasketballwithyouthisafternoon,forI’llhavetoprepareforthecomingexamination.

-----________.Havesomefun!

A.Don’tbeawetblanket

B.It’sapieceofcake

C.Don’tpullmyleg

D.We’reallears參考答案：A4.Somepeopleusehand-writtenletters____typingbecausethey’remorepersonalandrepresentyoursincerity.A.inpreferenceto

B.inprocessof

C.inreferencewith

D.insearchof參考答案：A................................................考查介詞短語。句意：一些人優(yōu)先用手寫書信勝過用打字，因為這樣更私人，也代表你的真誠。A項題意為“優(yōu)先于”；B項意為“在

過程中”C項意為“參照”D項意為“搜查，尋找”。根據(jù)題意可知，A項正確。

5.Thehospitalwasbuiltinasecretplace,around_______highmountains.

A.itwas

B.whichwas

C.themwere

D.whichwere參考答案：D略6.

--You____havesetasidemoretimetoplaywithourkids.--IwishI______,butyouknowhowbusyIwas.A.should,would

B.could,did

C.might,should

D.should,had參考答案：D7.Thishouseisbigenoughforustwo__

,butwe'llhavetomoveifwehaveababy.A.foramoment

B.inamoment

C.forthemoment

D.onthemoment參考答案：C8.Itwasnineyearsago,whenIcametoChinaforthefirsttime____Ibeganto

learnChinese.A.where

B.how

C.that

D.which

參考答案：C9.ThechildrentalkedsoloudlyatdinnertablethatIhadtostruggle_______.

A.tobeheard

B.tohavebeenheard

C.hearing

D.beingheard參考答案：A10.—Canyouspeeditupalittle?I'llbelateformyflight.—________.I'mtakingashort-cut.We'llmakeitontime.A.OK,I'llspeeditup

B.That’srightC.Takeiteasy

D.That’sall參考答案：C試題分析：考查情景交際。句意：--你能開快一點嗎？我要趕飛機。--放輕松。我走的近路，我們會準(zhǔn)時到的A好的，我開快點；B好的；C放輕松；D就是這樣，（講話講）完了。根據(jù)答語可知，他們能準(zhǔn)時到達(dá)機場，司機讓“我”不用著急，故選C。11.ThebestsellingMBAbook____economics.A.consists

B.contains

C.involves

D.covers參考答案：D略12.---______whenhavealotmoreJapanesefarmerssettledinCalifornia?---The1980’s.A.From

B.During C.Since

D.After參考答案：C13.Thenewpolicyallowsacoupletohaveasecondbirth______eitherisanonlychild.A.though B.if C.unless

D.until參考答案：B14.Onhearingthenews,themanager

histriptoSydneyandreturnedtothecompanyimmediately.A．brokeoff

B．wentoff

C．keptoff

D．tookoff參考答案：A15.___________killingofsomanyprotectedanimalsmade__________stirinthelocalpeople.A．The;a

B．不填；不填

C．The；不填

D．不填；a參考答案：A16.Much

hestateshehasagoodtasteofhisown，hecan’tavoidbeinginfluencedbyadvertisement.

A.that B.which

C.as D.／

參考答案：C17.Thankyousomuch!Butforyourtextmessage,I______

homewithoutmyIDcardyesterday.A.wouldhaveleft

B.wouldleave

C.hadleft

D.left參考答案：A18.Inrecentyears_____globalwarmingisbecoming_____concernforpeopleallovertheworld.A．the;the

B．∕;a

C．∕;∕

D．the;∕參考答案：B19.Itissuggestedthatanotherschool___________inourcity.A.shouldbuild

B.besetup

C.willbesetup

D.willbuild參考答案：B二、完型填空20.IhadjuststartedmysecondyearstudyingatCambridgeUniversitywhenIwasfacedwiththenewsIhadneverexpected.Alumpinmyneck___21___outtobecancer.Iwould___22___sixmonthsofchemotherapy(化療).Aftertheshock,Iwasstruckbythisthought:my___23___didn’thaveanyroomforcancer.IhadsomuchIwantedto___24___andsomanygoalsIwantedtochase.Iwasfacedwiththe___25___joboftellingmyfriendsandfamily.Then,Ihadtodecidewhetherto___26___inCambridgeandtakefiveexamsattheendoftheyear.Mydoctor___27___againstit,andsodidmyparentsandteachers.Mydoctorsandteachersconvincedmethattakingsometimeoffto___28___andrelaxwouldbethebestthingforme.Icouldnotthinkofanything___29___.Ididnotwantto___30___ayearofmylife,receivingpityfromthosearoundme.Togetherwithrayparents,Itriedtopersuadetheuniversityto___31___metostayatCambridgeandstudyonlyhalfthecourse.AttheendoftheyearIwouldtaketwoexams.Itwasreallya___32___topersuadethemtoagree.TreatmentbeganandIwasupanddownfromCambridgetoLondoneveryotherweek.Itmademefeel___33___,buttoamuchlesserdegreethanIhadexpected.Iwas___34___toread,eatandsocializeexactlyasIusedto.Isleptalotandrestedalot,butIalsoworkedhardatmystudies.Itgavemefocus,anditalsogavemepurpose.Completingmy___35___attheendoftermfeltlikeagreatpersonalvictory.Itooka___36___tocontinuestudyingwhileundergoingtreatment,andit___37___.Iwassuccessfulinmyexams,andmore___38___,Imadeafullrecovery.Everypersonfacingadiseaselikecancermustmakethe___39___thatarerightforthem.Iam___40___thatImadethedecisionthatwasrightforme.21.A.stuck

B.came

C.turned

D.worked22.A.require

B.expect

C.sense

D.arrange23.A.body

B.memories

C.family

D.dreams24.A.face

B.achieve

C.show

D.understand25.A.necessary

B.temporary

C.difficult

D.disappointing26.A.join

B.treat

C.settle

D.continue27.A.fought

B.advised

C.acted

D.decided28.A.recover

B.exercise

C.study

D.play29.A.better

B.worse

C.more

D.less30.A.save

B.spend

C.take

D.miss31.A.help

B.remind

C.allow

D.invite32.A.struggle

B.failure

C.burden

D.trouble33.A.tired

B.relaxed

C.confident

D.nervous34.A.afraid

B.ready

C.able

D.eager35.A.purpose

B.projects

C.treatment

D.exams36.A.rest

B.risk

C.privilege

D.job37.A.endedup

B.passedon

C.paidoff

D.brokeout38.A.clearly

B.interestingly

C.specifically

D.importantly39.A.choices

B.changes

C.efforts

D.chances40.A.surprised

B.excited

C.determined

D.proud參考答案：21.C

22.A

23.D

24.B

25.C

26.D

27.B

28.A

29.B

30.D

31.C

32.A

33.A

34.C

35.D

36.B

37.C

38.D

39.A

40.D試題分析：作者身患癌癥但選擇了繼續(xù)學(xué)業(yè)，最后學(xué)業(yè)沒有耽誤身體也完全恢復(fù)。通過親身感觸作者告訴我們面對重大問題一定要做出正確的選擇?！?1題詳解】C考查動詞。A.stuck刺；B.came來；C.turned變得；D.worked工作。此處指脖子里的一個腫塊證明是癌癥，turnout“證明是，結(jié)果是”是固定短語，故選C.【22題詳解】A考查動詞。A.require需要；B.expect期望；C.sense感覺；D.arrange安排。句意：我需要6個月的化療。此處指病情需要，故選A.【23題詳解】D考查名詞。A.body身體；B.memories記憶；C.family家庭；D.dreams夢想。此處指我的夢想中就沒有想過癌癥問題，毫無防備。也說明了這個消息對作者打擊很大，故選D.【24題詳解】B考查動詞。A.face面對；B.achieve實現(xiàn)；C.show顯示；D.understand理解。我有許多夢想要實現(xiàn)，有許多目標(biāo)要去追逐。此處指實現(xiàn)夢想，故選B.【25題詳解】C考查形容詞。A.necessary必需的；B.temporary臨時的；C.difficult困難的；D.disappointing令人失望的。此處指我不愿把我想的實情告訴我的家人和朋友，因為他們可能不同意。根據(jù)句意選C.【26題詳解】D考查動詞。A.join參加；B.treat治療，對待；C.settle定居，安排；D.continue繼續(xù)。我必須決定是否繼續(xù)我的學(xué)業(yè)，繼續(xù)參加考試。故選D.【27題詳解】B考查動詞。A.fought戰(zhàn)斗；B.advised建議；C.acted行動；D.decided決定。此處指醫(yī)生建議我放棄學(xué)業(yè)，這樣對病情有利。故選B.【28題詳解】A考查動詞。A.recover恢復(fù)；B.exercise練習(xí)；C.study學(xué)習(xí)；D.play演奏，玩耍。醫(yī)生和老師們都堅信休息放松一段時間對病情恢復(fù)有利，此處指恢復(fù)病情，故選A.【29題詳解】B考查形容詞。A.better更好；B.worse更壞；C.more更多；D.less更少。此處指我并不認(rèn)為繼續(xù)學(xué)業(yè)會更壞，因為我不想那樣做，故選B.【30題詳解】D考查動詞。A.save節(jié)省，挽救；B.spend度過，花費；C.take拿；D.miss錯過。我不想錯過一年的時間和生命，從身邊的人們那里得到一些同情。故選D.【31題詳解】C考查動詞。A.help幫助；B.remind提醒；C.allow允許；D.invite邀請。我努力說服學(xué)校允許我繼續(xù)呆在大學(xué)學(xué)習(xí)一半的課程。根據(jù)句意選C.【32題詳解】A考查名詞。A.struggle努力，拼搏；B.failure失?。籆.burden負(fù)擔(dān)；D.trouble麻煩。作者認(rèn)為能說服他們同意我的想法是一場拼搏，很不容易。故選A.【33題詳解】A考查形容詞。A.tired疲倦的；B.relaxed放松的；C.confident自信的；D.nervous緊張的。治療期間我要學(xué)校和醫(yī)院來回跑，所以我感到很疲倦。故選A.【34題詳解】C考查形容詞。A.afraid害怕的；B.ready準(zhǔn)備好的；C.able能；D.eager渴望的。句意：我能像以往一樣讀書、吃飯和社交。beableto“能夠”是固定短語，故選C.【35題詳解】D考查名詞。A.purpose目的；B.projects項目，工程；C.treatment治療，對待；D.exams考試。上文講作者要期末參加2場考試，此處指通過了考試對我來說是巨大的勝利。故選D.【36題詳解】B考查名詞。A.rest休息；B.risk冒險；C.privilege特權(quán)；D.job工作。此處指在治療期間我繼續(xù)學(xué)業(yè)是一個冒險，根據(jù)文意選B.【37題詳解】C考查動詞短語。A.endedup結(jié)束；B.passedon度過；C.paidoff得到回報；D.brokeout爆發(fā)。此處指我的決定和付出得到了回報，故選C.【38題詳解】D考查副詞。A.clearly清晰地；B.interestingly有趣地；C.specifically特別地；D.importantly重要地。除了我繼續(xù)了學(xué)業(yè)外，更重要的是我身體完全恢復(fù)。表示遞進，故選D.【39題詳解】A考查名詞。A.choices選擇；B.changes變化；C.efforts努力；D.chances機會。面對重大疾病必須做出正確選擇。因為不同的選擇會有不同的結(jié)果，故選A.【40題詳解】D考查形容詞。A.surprised感到驚訝的；B.excited興奮的；C.determined堅決的；D.proud自豪的。句意：我很自豪做出了適合我的決定。作者為自己的決定驕傲，故選D.考點：考查人生哲理類短文閱讀?！久麕燑c睛】完型填空題的命題特點及答題方法：1.側(cè)重基礎(chǔ)知識，考查學(xué)生語言知識的能力完型填空以文入手，結(jié)合文章的內(nèi)容考查學(xué)生的基礎(chǔ)知識，主要是詞語搭配、固定句型、近義詞辨析、辨析句子結(jié)構(gòu)、掌握語法規(guī)則的能力，其中考查實詞居多。2.上下文對照，考查學(xué)生捕捉關(guān)鍵詞的能力解完型填空題時，需要注意句子間的關(guān)系及句子與段落的關(guān)系。所謂上下對照，即在上文和下文中找到與正確答案相同的關(guān)鍵詞。因此，在做題時要邊讀邊在大腦中儲存上下文信息的能力，捕捉關(guān)鍵詞。第35小題考查名詞。A.purpose目的；B.projects項目，工程；C.treatment治療，對待；D.exams考試。上文講作者要期末參加2場考試，此處指通過了考試對我來說是巨大的勝利。故選D.3.設(shè)置語境，考查學(xué)生的分析推理能力旨在考查學(xué)生在選項都符合語法及句子結(jié)構(gòu)的情況下能否利用前后語境去推斷出正確答案。如第25小題考查形容詞。A.necessary必需的；B.temporary臨時的；C.difficult困難的；D.disappointing令人失望的。此處指我不愿把我想的實情告訴我的家人和朋友，因為他們可能不同意。根據(jù)句意選C.4.結(jié)合生活，考查學(xué)生利用常識題的能力目的考查學(xué)生的生活常識，看看學(xué)生是否善于觀察生活，積累生活常識，能否利用常識去做恰當(dāng)?shù)倪x擇。如第33小題考查形容詞。A.tired疲倦的；B.relaxed放松的；C.confident自信的；D.nervous緊張的。治療期間我要學(xué)校和醫(yī)院來回跑，所以我感到很疲倦。故選A.5.關(guān)注連詞，考查學(xué)生對行文邏輯、句子關(guān)聯(lián)的理解能力此項用來考查學(xué)生在缺少連詞的情況想，通過閱讀能否理解句子的與句子的關(guān)系，是否了解行文邏輯的要求，能否掌握表示因果、轉(zhuǎn)折、并列、條件、讓步等的連詞的用法。21.WhiletravelinginSsesseIsland，Uganda，Icameacrossabasketweaver.Weavingbasketdesignsisacomplexcraftthat

36

muchskiuandcleverness.Toseeanexpertworkisso

37

thatIhadwatchedthisparticularladyforhours.WhatWasastonishing，

38

，wasthatayoungAfricanmanhadalsobecome

39

asthebasketweaverperformedhercraft..

40

whethertheyoungmanwasmoreinterestedinthebasketweavingortheweaver，I

41

theunexpectedcouple.Onbeingaskedabouthis

42

inweaving，thewiseyoungmanlookedatmewithcompletepuzzleand

43

thathedidn'tknowhowtoweavesohewaswatchingbecausepeoplecallalways44

somethingfromoneanother.OfallthelessonsI'velearnedduringmytravels.oneofthefinestisthat

45hasnothingtodowithwealthandlittletodowith

46

education!Wisdomcanbe

47

ineveryvillage，every.town，everycity，country，andcontinentinevery

.48

oftheearth.Moreover，thewisestareoftennotthosewhoayethemostoutspokenbut，49

，thosewhoarequietandmodest.TheyoungmanonSsesseIslandisaperfect

50

.HishighstatusinthevillageWassuchthathewasnot

5l

tostudythelowlytaskofbasketweaving；yet，therehewas.Andtotopitoff，thismodestyoungmanthrewoutapearlofwisdomso

52

.AsIwatchwhatis

53

inourworldtoday.IfindmyselfwishingthatmorepeoplehadthewisdomofmyyoungAfricanfriend.Muchtimehas

54

sinceImettheyoungmanbutIhavecarriedhiswisdominmyheart

55

.AndIbelievethatitdoesn'tmatterwhoweare，wecanalwayslearnsomethingfromoneanother.36.A.asksB.takesC.costsD.deserves37.A.encouragingB.movingC.fascinatingD.touching38.A.howeverB.otherwiseC.anyhowD.therefore39.A.inspiredB.excitedC.delightedD.engaged40.A.ThinkingB.KnowingC.WonderingD.Accepting41.A.walkedB.approachedC.reachedD.met42.A.hobbyB.doubtC.advantageD.interest43.A.repliedB.toldC.spokenD.remarked44.A.borrowB.learnC.understandD.take45.A.thoughtB.knowledgeC.wisdomD.opinion46.A.DrivateB.specialC.usualD.formal47.A.foundB.inventedC.discoveredD.created48.A.sideB.spaceC.comerD.district49.A.thoughB.insteadC.meanwhileD.hesides50.A.exampleB.figureC.modelD.symbol51.A.meantB.predictedC.plannedD.expected52.A.certainlyB.naturallyC.surelyD.definitely53.A.appearingB.turningC.happeningD.showing54.A.passedB.disappearedC.lostD.missed55.A.everafterB.beforelongC.longsinceD.eversince參考答案：36—40

BCADC

41—45

BDABC

46—50

DACBA

51—55

DBCAD三、閱讀理解22.Turningthelightsoutorwearingablindfoldwhileeatingcouldbeaquickwaytoloseweight,accordingtoscientists.Thesimpletrickworksbecauseitstopsdinerseatingforpleasureratherthanforcalories.Italsotriggers(引發(fā))apartofthebrainthatisworriedthatunseenfoodmaygobad.AnexperimentbytheUniversityofKonstanz,inGermany,foundthatpeoplewhowereblindfoldedconsumedninepercentfewercaloriesbeforetheyfeltfull,comparedtothosewhocouldsee.Theyalsovastlyoverestimatedhowmuchtheyhadeatenbecausetheycouldnotseehowmuchwasleftontheplate.Blindfoldedvolunteersestimatedtheyhadeaten88percentmorethantheyactuallyhad.Scientistsbelievethatnotseeingfoodonthetablealsoallowsthebodytoknowwhenitisfullinrealtimeratherthanrememberingpastexperienceswhereitmighthavetakenafullplatetofeelfull.Intheexperiment,50peoplewereblindfoldedand40wereallowedtoseetheirfood.Allweretoldnottoeatwithintwohoursoftheexperiment.Theywerethengiventhree95gbowlsofchocolateice-creamandinvitedtoeatfor15minutes.Theirbowlsweretakenawayandtheremainingice-creamweighed,whiletheparticipantswerequizzedonhowmuchtheythoughttheyhadeaten.Onaveragethegroupwhocouldseeate116gwhiletheblindfoldedgroupsate105g.However,theblindfoldedgroupbelievedtheyhadeaten197gwhilecomparedwith159gforthenon-blindvolunteers.Theywerealsoaskedhowpleasanttheice-creamtastedandtheblindfoldedgroupratedlowerthanthosewhocouldsee.“Theexperiencedpleasureofeatingwassignificantlylowerintheblindfoldedgroup.Notseeingthefoodmighthavedecreasedtheappetite.Sightplaysanimportantroleintheeatingexperienceandintheoveralldiningexperience.”Previousstudieshaveshownthatthevisualinfluenceoffoodplaysalargepartinthetaste.Whilerestaurantsthatallowdinerstoeatinthedarkstatethatittriggersothersenses,infacteatingindarknessislikelytotastefarmilderthanusual.24．Withthelightsout,dinerseatlesspartlybecause_____________.A．theywanttoquicklyfinishtheirmealsB．theytrusttheirfeelingsmorethaneverC．theyfocusmoreonfunthanthecaloriesD．theyworryaboutthequalityofthefood25．Wecanlearnfromthepassagethattheblindfoldedgroup_____________.A．spentamuchlongertimeeatingthesamefoodB．believedtheyatemorethantheyreallydidC．dependedonpastexperiencestofeelfullD．thoughtthefoodtastedbetterthanusual26．Thelasttwoparagraphstellusthat_____________.A．dinersarelikelytolosetheirappetiteeatingindarknessB．sensesratherthansightplayanimportantroleinthetasteC．findingsofthisexperimentdifferfromthepreviousstudiesD．restaurantsbenefitalotfromallowingdinerstoeatinthedark27．Themainpurposeofthepassageisto_______________.A．providestatisticsrelatedtoeatinginthedarkB．offerreasonsforpeopletoeatinthedarkareasC．informthereadersoftheresultofanexperimentD．persuadethereaderstoloseweightinanewway參考答案：24．D25．B26．A27．C試題分析：本篇閱讀主要內(nèi)容是科學(xué)家通過研究發(fā)現(xiàn)人們在熄燈或者戴著眼罩時用餐可以減肥。24．D細(xì)節(jié)題。根據(jù)第一段以及第六段“Notseeingthefoodmighthavedecreasedtheappetite”可以推斷出，看不到食物會減少食欲。選D。25．B細(xì)節(jié)題。根據(jù)第二段以及實驗過程可以知道戴眼罩的志愿者們相信他們比實際上吃得更多。26．A細(xì)節(jié)題。根據(jù)最后兩段可知用餐者在黑暗中用餐會減少他們的食欲。27．C目的題。本篇文章的主要目的是作者根據(jù)實驗的過程告知讀者實驗結(jié)果。A、B選項是文章的內(nèi)容，D選項并沒有在文章中體現(xiàn)。【名師點睛】細(xì)節(jié)題應(yīng)試技巧細(xì)節(jié)題是針對文中某個細(xì)節(jié)、某句話或某部分具體內(nèi)容設(shè)置問題，正確答案的根據(jù)一定可以在原文中找到，即原文的改寫往往成為正確選項。通常細(xì)節(jié)題的正確選項有以下特征：1、對原文句子中的關(guān)鍵詞進行替換。把原文中的一些詞換成意義相近的詞，成為正確選項。【小題1】D細(xì)節(jié)題。根據(jù)第一段以及第六段“Notseeingthefoodmighthavedecreasedtheappetite”可以推斷出，看不到食物會減少食欲。選D。2、詞性或者語態(tài)的變化。把原文中的一些詞變換一下詞性，或者改變原文句子的語態(tài)，給考生制造障礙。3、語言簡化。把原文中的復(fù)雜語言現(xiàn)象進行簡化，成為正確答案。4、正話反說。把原文中的意思反過來表達(dá)而成為正確選項(適用于尋找錯誤選項的題目)。細(xì)節(jié)題具體方法與步驟：①排除干擾項，突出主題。事實細(xì)節(jié)題的設(shè)計干擾項一般都是某一細(xì)節(jié)的錯誤敘述與論斷，可先排除干擾項。作為命題內(nèi)容的細(xì)節(jié)一般總是短文的要點活主要論據(jù)。因此正確的選項往往與短文的主題密切相關(guān)。【小題4】C目的題。本篇文章的主要目的是作者根據(jù)實驗的過程告知讀者實驗結(jié)果。A、B選項是文章的內(nèi)容，D選項并沒有在文章中體現(xiàn)。雖然是目的題，但是也是需要細(xì)節(jié)去理解，要求考生對文章整體結(jié)構(gòu)有所把握，找出關(guān)鍵詞，進行歸納，便可得出結(jié)論。②按文章的體裁，作者寫作的組織模式及有關(guān)的信息詞，如forexample，first，second等預(yù)測應(yīng)該到何處尋找自己所需要的事實。③將自己精力放在尋找你所需要的細(xì)節(jié)上，快速通篇跳讀，眼睛自左至右，自上而下呈Z形掃視，直到找到細(xì)節(jié)出處，待找到含細(xì)節(jié)句子時，放慢速度，仔細(xì)核對比較內(nèi)容，直至找到答案。如【小題2】B細(xì)節(jié)題。根據(jù)第二段以及實驗過程可以知道戴眼罩的志愿者們相信他們比實際上吃得更多。④注意識別指代詞語。為避免重復(fù)，文章中對多次提及的事物或現(xiàn)象會使用不同的詞語，如同義詞、近義詞、代詞等。23.You'renotdoomedtotossandturneverynight.Althoughyoumightnotbeabletocontrolallofthefactorsthatrelatetoyoursleep,youcanadopthabitsthatencouragebettersleep.Startwiththesesimplesleeptips.No.1:SticktoasleepscheduleGotobedandgetupatthesametimeeveryday,evenonweekends,holidaysanddaysoff.Beingconsistentreinforces（加強）yourbody'ssleep-wakecycleandhelpspromotebettersleepatnight.Ifyoudon'tfallasleepwithinabout15minutes,getupanddosomethingrelaxing.Gobacktobedwhenyou'retired.No.2:PayattentiontowhatyoueatanddrinkDon'tgotobedeitherhungryorstuffed.Yourdiscomfortmightkeepyouup.Alsolimithowmuchyoudrinkbeforebed,topreventdisruptivemiddle-of-the-nighttripstothetoilet.Nicotine,caffeineandalcoholdeservecaution,too.Thestimulatingeffectsofnicotineandcaffeine—whichtakehourstowearoff—canruinqualitysleep.No.3:CreateabedtimeritualDothesamethingseachnighttotellyourbodyit'stimetowinddown.Thismightincludetakingawarmbathorshower,readingabook,orlisteningtolightmusic.BecarefulofusingtheTVorotherelectronicdevicesaspartofyourbedtimeritual.Someresearchsuggeststhatscreentimeorothermediausebeforebedtimehasimpactonsleep.No.4:GetcomfortableCreatearoomthat'sidealforsleeping.Often,thismeanscool,darkandquiet.Considerusingroom-darkeningshades,earplugs,afanorotherdevicestocreateanenvironmentthatsuitsyourneeds.Yourmattressandpillowcancontributetobettersleep,too.Sincethefeaturesofgoodbeddingaresubjective,choosewhatfeelsmostcomfortabletoyou.Ifyouhavechildrenorpets,setlimitsonhowoftentheysleepwithyou—orinsistonseparatesleepingquarters.No.5:LimitdaytimenapsLongdaytimenapscanaffectnighttimesleep—especiallyifyou'restrugglingwithpoorsleepqualityatnight.Ifyouchoosetonapduringtheday,limityourselftoabout10to30minutesandmakeitduringthemid-afternoon.Ifyouworknights,you'llneedtomakeanexceptiontotherulesaboutdaytimesleeping.Inthiscase,keepyourwindowcoveringsclosedsothatsunlight—whichadjustsyourinternalclock—doesn'tinterruptyourdaytimesleep.No.6:IncludephysicalactivityinyourdailyroutineRegularphysicalactivitycanpromotebettersleep,helpingyoutofallasleepfasterandtoenjoydeepersleep.Timingisimportant,though.Ifyouexercisetooclosetobedtime,youmightbetooenergizedtofallasleep.Ifthisseemstobeanissueforyou,exerciseearlierintheday.No.7:ManagestressWhenyouhavetoomuchtodo—andtoomuchtothinkabout—yoursleepislikelytosuffer.Tohelprestorepeacetoyourlife,considerhealthywaystomanagestress.Startwiththebasics,suchasgettingorganized,settingprioritiesanddividingtasks.Giveyourselfpermissiontotakeabreakwhenyouneedone.Shareagoodlaughwithanoldfriend.Nearlyeveryonehasanoccasionalsleeplessnight—butifyouoftenhavetroublesleeping,contactyourdoctor.Identifyingandtreatinganyunderlyingcausescanh