Assignment: Write a full page and fully describe the way you see the world today.
Begin with this sentence and write on from there: “The way I see the world today is…
Begin with this sentence and write on from there: “The way I see the world today is…
1. Read the Article below.
2. Assignment: Take 10 notes on the reading and write a summary of what you read.
The Exercise/Sleep Connection
Everyone’s body temperature naturally goes up slightly in the daytime and back down at night, reaching its low just before dawn. Decreasing body temperature seems to be a trigger, signaling the body that it’s time to sleep. Vigorous exercise temporarily raises the body temperature as much as two degrees.Twenty or 30 minutes of aerobic exercise is sufficient to keep the body temperature at this higher level for a period of four to five hours, after which it drops lower than if you hadn’t exercised. This lower body temperature is what helps you sleep better. So if you exercise five to six hours before going to bed, you will be attempting to sleep at the same time your temperature is beginning to go down.That’s the best way to maximize exercise’s beneficial effects on sleep.
Exercise and sleep have a more complicated relationship than many people realize. The majority of people claim that they don’t exercise on a regular basis because they are too tired. Hmmm. Could that have something to do with sleep habits, perhaps? Chances are good that it does.
If there were a competition to determine which lifestyle habit would win the title of “best intention never acted on,” exercise would probably win. The reason we intend to exercise is that we all know how good it is for us. And research finds new benefits every day. Regular exercise improves heart health and blood pressure, builds bone and muscle, helps combat stress and muscle tension, and can even improve mood.
Add one more benefit: sound sleep. Did you know that exercise can help you sleep sounder and longer and feel more awake during the day? It’s true. But the key is found in the type of exercise you choose and the time you participate in it during the day.
What time of the day do you think exercise would best help you sleep? Morning? Afternoon? Evening? Right before bed?
Exercising vigorously right before bed or within about three hours of your bedtime can actually make it harder to fall asleep. This surprises many people; it’s often thought that a good workout before bed helps you feel more tired. In actuality, vigorous exercise right before bed stimulates your heart, brain and muscles — the opposite of what you want at bedtime. It also raises your body temperature right before bed, which, you’ll soon discover, is not what you want.
Morning exercise can relieve stress and improve mood. These effects can indirectly improve sleep, no doubt. To get a more direct sleep-promoting benefit from morning exercise, however, you can couple it with exposure to outdoor light. Being exposed to natural light in the morning, whether you’re exercising or not, can improve your sleep at night by reinforcing your body’s sleep-wake cycle.
When it comes to having a direct effect on getting a good night’s sleep, it’s vigorous exercise in the late afternoon or early evening that appears most beneficial. That’s because it raises your body temperature above normal a few hours before bed, allowing it to start falling just as you’re getting ready for bed. This decrease in body temperature appears to be a trigger that helps ease you into sleep.
The type of vigorous workout we’re talking about is a cardiovascular workout. That means you engage in some activity in which you keep your heart rate up and your muscles pumping continuously for at least 20 minutes. Although strength-training, stretching, yoga, and other methods of exercise are beneficial, none match the sleep-enhancing benefits of cardiovascular exercise.
Try to schedule at least 20 minutes of vigorous exercise three or four times a week. Choose whatever activity you enjoy. Walk to and from work, or walk the dog. Jog, swim, bike, ski, jump rope, dance or play tennis — just make it part of your routine.
If you have any serious medical conditions, are very overweight, or haven’t exercised in years, talk to your doctor about your plans for exercising before you begin. Be sure to start exercising slowly, gradually increasing your workout time and intensity, so you don’t get sidelined by injury. Remember, regular exercise can help you feel, look and sleep better.
The effect that sunlight has on the sleep-wake cycle can be just as complex. Learn about this connection on the next page.
Assignment: Watch the video on Chris Tracht. Then answer the questions below.
Knowing that Mrs. Mallard was afflicted with a heart trouble, great care was taken to break to her as gently as possible the news of her husband’s death.
It was her sister Josephine who told her, in broken sentences; veiled hints that revealed in half concealing. Her husband’s friend Richards was there, too, near her. It was he who had been in the newspaper office when intelligence of the railroad disaster was received, with Brently Mallard’s name leading the list of “killed.” He had only taken the time to assure himself of its truth by a second telegram, and had hastened to forestall any less careful, less tender friend in bearing the sad message.
She did not hear the story as many women have heard the same, with a paralyzed inability to accept its significance. She wept at once, with sudden, wild abandonment, in her sister’s arms. When the storm of grief had spent itself she went away to her room alone. She would have no one follow her.
There stood, facing the open window, a comfortable, roomy armchair. Into this she sank, pressed down by a physical exhaustion that haunted her body and seemed to reach into her soul.
She could see in the open square before her house the tops of trees that were all aquiver with the new spring life. The delicious breath of rain was in the air. In the street below a peddler was crying his wares. The notes of a distant song which some one was singing reached her faintly, and countless sparrows were twittering in the eaves.
There were patches of blue sky showing here and there through the clouds that had met and piled one above the other in the west facing her window.
She sat with her head thrown back upon the cushion of the chair, quite motionless, except when a sob came up into her throat and shook her, as a child who has cried itself to sleep continues to sob in its dreams.
She was young, with a fair, calm face, whose lines bespoke repression and even a certain strength. But now there was a dull stare in her eyes, whose gaze was fixed away off yonder on one of those patches of blue sky. It was not a glance of reflection, but rather indicated a suspension of intelligent thought.
There was something coming to her and she was waiting for it, fearfully. What was it? She did not know; it was too subtle and elusive to name. But she felt it, creeping out of the sky, reaching toward her through the sounds, the scents, the color that filled the air.
Now her bosom rose and fell tumultuously. She was beginning to recognize this thing that was approaching to possess her, and she was striving to beat it back with her will–as powerless as her two white slender hands would have been. When she abandoned herself a little whispered word escaped her slightly parted lips. She said it over and over under hte breath: “free, free, free!” The vacant stare and the look of terror that had followed it went from her eyes. They stayed keen and bright. Her pulses beat fast, and the coursing blood warmed and relaxed every inch of her body.
She did not stop to ask if it were or were not a monstrous joy that held her. A clear and exalted perception enabled her to dismiss the suggestion as trivial. She knew that she would weep again when she saw the kind, tender hands folded in death; the face that had never looked save with love upon her, fixed and gray and dead. But she saw beyond that bitter moment a long procession of years to come that would belong to her absolutely. And she opened and spread her arms out to them in welcome.
There would be no one to live for during those coming years; she would live for herself. There would be no powerful will bending hers in that blind persistence with which men and women believe they have a right to impose a private will upon a fellow-creature. A kind intention or a cruel intention made the act seem no less a crime as she looked upon it in that brief moment of illumination.
And yet she had loved him–sometimes. Often she had not. What did it matter! What could love, the unsolved mystery, count for in the face of this possession of self-assertion which she suddenly recognized as the strongest impulse of her being!
“Free! Body and soul free!” she kept whispering.
Josephine was kneeling before the closed door with her lips to the keyhold, imploring for admission. “Louise, open the door! I beg; open the door–you will make yourself ill. What are you doing, Louise? For heaven’s sake open the door.”
“Go away. I am not making myself ill.” No; she was drinking in a very elixir of life through that open window.
Her fancy was running riot along those days ahead of her. Spring days, and summer days, and all sorts of days that would be her own. She breathed a quick prayer that life might be long. It was only yesterday she had thought with a shudder that life might be long.
She arose at length and opened the door to her sister’s importunities. There was a feverish triumph in her eyes, and she carried herself unwittingly like a goddess of Victory. She clasped her sister’s waist, and together they descended the stairs. Richards stood waiting for them at the bottom.
Some one was opening the front door with a latchkey. It was Brently Mallard who entered, a little travel-stained, composedly carrying his grip-sack and umbrella. He had been far from the scene of the accident, and did not even know there had been one. He stood amazed at Josephine’s piercing cry; at Richards’ quick motion to screen him from the view of his wife.
When the doctors came they said she had died of heart disease–of the joy that kills.