W: What can I do for you?
M: I'm looking for a silk hat for my foreign friend. Please show me some options.
W: Adam, would you like to come to my house for dinner on Sunday?
M: I'd love to, but I'm leaving for Kyoto on Sunday.
M: It's 7:45. Hurry up! We're going to be late.
W: What's the hurry? The train doesn't leave for an hour.
W: Hello, this is Doctor Adler's office. We are calling to remind you of your 10:00 appointment for your medical examination.
M: Oh, thanks. It's so kind of you to have called. I thought it was at 11.
W: I went to see the movie Ne Zha last night. It's fantastic. I'm really excited about it. Have you seen it, Bob?
M: Yes, I have. Sure it's amusing, but I don't think it is so perfect. To be honest, I like the old 1979 version better.
W: Excuse me, sir. I have to go downtown. Does the No.16 bus go directly to the City Hall?
M: Yes, it does, but it only comes by every 30 minutes or so. You'd better take the underground.
W: OK, thanks. Actually, I'm here to attend a conference. I need to be downtown by 3 o'clock. So I think I'll take your advice. Where is the nearest underground station?
M: Walk straight down this street for a block, and you'll see an underground station between the Grand Hotel and the Book Plaza.
M: Now some doctors are strongly encouraging arm exercises.
W: Arm exercises? Because our arms are too fat or too soft?
M: Actually,that's not the main reason. They say that arm exercises can make you physically fit.
W: But don't arm exercises raise the blood pressure?
M: Yes, but the article I read suggests some ways to make up for that.
W: Really? How?
M: By adding leg exercises, so that the arms don't do all the work.
W: And in return, I'm sure that there's a good chance of losing weight.
M: It sounds right to me.
W: So what exercises do the experts suggest?
M: They mentioned quite a few exercises, but one of the most popular ones is cycling.
W: Good, I will try that.
W: Good morning! Please introduce yourself briefly.
M: I am hard-working and responsible for any project I undertake.
W: Give me a summary of your work experience, please.
M: I have been working as a computer programmer for four years. To be specific, I do system analysis and provide software support.
W: Why did you quit your last job?
M: Well, I am hoping to be offered a better position.
W: What contribution do you think you have made to your previous company?
M: With my strong academic background I finished three new projects. And I am sure I can apply my experience to this position.
W: How do your friends or colleagues describe you?
M: They say I am honest, friendly, hard-working, determined and responsible.
W: How do you handle failure?
M: None of us was born perfect. I will be given a second chance to correct my mistakes.
W: Thank you for your application. We will contact you next week.
M: Thank you.
W: Where did you go this summer, Chuck?
M: I went to Germany, France, Spain, Italy, and Austria. Of all these countries, I stayed in Germany the longest.
W: How long did you stay in Germany?
M: Four weeks. I took a summer German course in Berlin.
W: When did the course start?
M: On July 11. A week after the vacation started.
W: Where did you live during your stay in Berlin?
M: I lived with the Steins. Mr. Stein is an engineer, his wife is a teacher and his daughter is a doctor. They were friendly to me.
W: What did you usually have for meals?
M: I usually had bread with milk for breakfast, chicken and fish for lunch and beef for supper.
W: Did you often travel to other places in Germany at weekends?
M: Sure, I did. For example, I went to Hamburg on July 20, Dresden on July 27 and Kiel on August 4. I really enjoyed my life in Germany, although it was mostly busy.
W: OK. Picture this: you're tired after a long workday, and the only thing you can dream about is throwing yourself on the bed and getting to sleep. Not gonna happen! How come? Well, the reason might be very simple.
But wait, then why do they keep saying, "drink more water, and you will be healthy"? Well, that's true, but stop "watering" your body one hour before you sleep.
2.Eating Heavily Before Sleep
Eating a lot before going to bed can cause nightmares. Try not to eat anything 2 to 3 hours before bedtime.
Exercising is a healthy and effective way to keep your body fit. But...not before going to bed! Try to exercise at least 4 hours before going to bed. And if you need to relieve stress after a workday, go for a long evening walk.
So it is the same as playing with cellphones, reading books, drinking coffee and so on.
Sleep is extremely important for your body. Lack of proper sleep leads to daytime sleepiness, inability to concentrate, stress, and even high blood pressure. So, try to avoid doing the things mentioned in this program before going to bed.