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 
<img src='https://s3.amazonaws.com/mapastatic/6011794c0905e97eee397868/imgs_instituto-aocp-2020-prefeitura-de-betim-mg-professor-ingles-prova/27.jpg'/> 
 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

It is used to state different types of
permission.

It is used to express probability under certain
circumstances.

It is used to express a command, that is,
things one is morally obliged to do.

It is used to express some of the readers’
duties concerning getting a better sleep.

It is used to state things that are expected to
happen for sure.

explain the reasons for the sudden increase in the price of oil in 2018.

speculate on matters that may affect the global energy market in 2018.

provide precise answers to the most relevant questions on global energy.

forecast changes in trade and energy production in Asia and the Middle East.

measure the devastating impact of renewable industry on coal and natural gas.

<center>The renewables industry has had a great year.
How fast can it grow now?</center>

 What are the issues that will shape the global
 energy market in 2018? What will be the energy
 mix, trade patterns and price trends? Every country
 is different and local factors, including politics, are
5 important. But at the global level there are four key
 questions, and each of which answers is highly
 uncertain.
 The first question is whether Saudi Arabia is
 stable. The kingdom’s oil exports now mostly go to
10 Asia but the volumes involved mean that any volatility
 will destabilise a market where speculation is rife.
 The risk is that an open conflict, which Iran and
 Saudi have traditionally avoided despite all their
 differences, would spread and hit oil production and
15 trade. It is worth remembering that the Gulf states
 account for a quarter of global production and over
 40 per cent of all the oil traded globally. The threat to
 stability is all the greater given that Iran is likely to win
 any such clash and to treat the result as a licence to
20 reassert its influence in the region.
 The second question is how rapidly production
 of oil from shale rock will grow in the US — 2017 has
 seen an increase of 600,000 barrels a day to over 6m.
 The increase in global prices over the past six months
25 has made output from almost all America’s producing
 areas commercially viable and drilling activity is rising.
 A comparable increase in 2018 would offset most of
 the current OPEC production cuts and either force
 another quota reduction or push prices down.
30 The third question concerns China. For the
 last three years the country has managed to deliver
 economic growth with only minimal increases in
 energy consumption. Growth was probably lower than
 the claimed numbers — the Chinese do not like to
35 admit that they, too, are subject to economic cycles
 and recessions — but even so the achievement
 is considerable. The question is whether the trend
 can be continued. If it can, the result will limit global
 demand growth for oil, gas and coal.
40 China, which accounts for a quarter of the world’s
 daily energy use, is the swing consumer. If energy
 efficiency gains continue, CO2 emissions will remain
 flat or even fall. The country’s economy is changing
 and moving away from heavy industry fuelled largely
45 by coal to a more service-based one, with a more
 varied fuel mix. But the pace of that shift is uncertain
 and some recent data suggests that as economic
 growth has picked up, so has consumption of oil and
 coal. Beijing has high ambitions for a much cleaner
50 energy economy, driven not least by the levels of air 
 pollution in many of the major cities; 2018 will show
 how much progress they are making.
 The fourth question is, if anything, the most
 important. How fast can renewables grow? The last
55 few years have seen dramatic reductions in costs
 and strong increase in supply. The industry has had
 a great year, with bids from offshore wind for capacity
 auctions in the UK and elsewhere at record low levels.
 Wind is approaching grid parity — the moment
60 when it can compete without subsidies. Solar is also
 thriving: according to the International Energy Agency,
 costs have fallen by 70 per cent since 2010 not least
 because of advances in China, which now accounts
 for 60 per cent of total solar cell manufacturing
65 capacity. The question is how rapidly all those gains
 can be translated into electric supply.
 Renewables, including hydro, accounted for just
 5 per cent of global daily energy supply according
 to the IEA’s latest data. That is increasing — solar
70 photovoltaic capacity grew by 50 per cent in 2016
 — but to make a real difference the industry needs
 a period of expansion comparable in scale to the
 growth of personal computing and mobile phones in
 the 1990s and 2000s.
75 The problem is that the industry remains
 fragmented. Most renewable companies are small
 and local, and in many cases undercapitalised; some
 are built to collect subsidies. A radical change will be
 necessary to make the industry global and capable
80 of competing on the scale necessary to displace
 coal and natural gas. The coming year will show us
 whether it is ready for that challenge.
 In many ways, the energy business is at a
 moment of change and transition. Every reader will
85 have their own view on each of the four questions. To
 me, the prospect is of supply continuing to outpace
 demand. If that is right, the surge in oil prices over
 the past two months is a temporary and unsustainable
 phenomenon. It would take another Middle East war
90 to change the equation. Unfortunately, that is all too
 possible.

are latent enemies about to engage in violent strife.

produce more than 40 per cent of the world’s crude oil.

should spread their influence over the other Gulf 
States.

can be considered the most stable countries in the 
Middle East.

might affect oil production and trade if they engage in 
an open conflict.

Questões de Inglês