Read about 5 tips on a good nights sleep below. Then, answer questions (a) (j).

How to get a good nights sleep.

Tip 1 : Most adults need on average between seven and nine hours a night, while others
need less hours of sleep.
Tip 2 : Rather than the clock striking 12, we should look to our internal biological clocks
idea of midnight. This biological midnight happens not at 12am, but somewhere
between 3am and 4am. This ensures that a greater proportion of the nights deep-sleep
phases where our recovery processes are especially effective happen before this
low point.
Tip 3 : To ensure a good nights sleep, keep your bedroom temperature at around 18C.
However, use blankets or a hot water bottle as being too cold can prevent you from
getting a good nights sleep. That doesnt mean you should shut the windows tight,
though, as stale air with lower levels of oxygen will tend to disturb the restorative effect
of sleep.
Tip 4 : Being physically tired helps you to sleep well. Yet exercise serves to stimulate the
body and increase body temperature, so exercising just before you go to bed is not a
good idea. Allow your body to rest for at least two hours after exercise before going to
bed.
Tip 5 : Despite the fact that many people nod off while watching TV, the truth is that the
sound and flickering light reach the brain even after we have fallen asleep, preventing us
from achieving healthy deep sleep. Devices such as laptops, tablets and phones are
even worse. They make noises and give off light and youre tempted to check them.
Adapted from Asia Readers Digest
Questions (a) (d): Based on the information about sleep above, state whether the
following statements are TRUE or FALSE.
(a) People need different hours of sleep. (1 mark)
(b) To get a good nights sleep, we should shut the window tight. (1
mark)
(c) Exercising can help us to fall asleep immediately. (1 mark)
(d) We should switch off the television to ensure a deep sleep. (1 mark)

Questions (e) (i): Based on the information about sleep, answer the questions below.
(e) When does the biological midnight happen?
.. (1 mark)
(f) What can you do if your bedroom gets too cold?
....... (1 mark)
(g) Fill in the table with an appropriate word Word
from the information about sleep. Meaning
(i) existing or happening (1 mark)
inside a person
(ii) shining with small quick (1 mark)
shaking movements

(h) How many ways can telephones disturb us in our deep sleep?
(1 mark)
(i) Why is it important for us to get a good nights sleep?
(1 mark)
(10 marks)
(j) Your cousin sent you an email telling you that he/she has been staying up late at night
watching television.
In about 50 words, write an email to your cousin.
In your email :
advise him/her on the importance of having a good nights sleep
give tips on how to get a good nights sleep

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