万双网讯  2022年 3月21日，万科双语学校举办2021-2022第二学期第五周云升旗仪式。本周升旗仪式主持由4C和4D班共同承担。4C班是一个团结向上、勇于探索的集体；4D班是一个富有活力、积极进取的集体。

VBS Net News  On March 21th, 2022, Vanke Bilingual School held the cloud flag raising ceremony in the fifth week of the second semester 2021-2022. The flag raising ceremony this week was presided over by Classes 4C and Class 4D. Class 4C is a collective that is united，upward and brave in exploration. Class 4D is a dynamic and enterprising group.

升旗仪式由4C班的罗浚曦和4D班的闫语晨主持。4C班的张楚瑜和4D班的刘家仪进行了国旗下的讲话。他们演讲的题目是《良好睡眠  健康人生》。第一书记梁小文老师进行了时事热点分享。

The flag raising ceremony was presided over by Luo Junxi of Class 4C and Yan Yuchen of Class 4D. Zhang Chuyu of Class 4C and Liu Jiayi of Class 4D gave a speech under the national flag. The topic of their speech is "Good sleep, healthy life". The first secretary Liang Xiaowen shared the hot spots of current affairs.

附演讲稿：

敬爱的老师们、亲爱的同学们，大家早上好！我是4C班的张楚瑜。今天，我们国旗下演讲话的主题是 《良好睡眠  健康人生》 。

Dear teachers and students, good morning! I am Kelly from Class 4D. Today, the topic of our speech under the national flag is: "Good sleep, healthy life."

今天是3月21日，是“世界睡眠日”。 让我们一起来关注睡眠吧！ 人的一生有三分之一的时间是在睡眠中度过的。睡眠作为生命所必需的过程，是机体复原、整合和巩固记忆的重要环节，是健康不可或缺的因素。

Today is the 21th of March, which is the World Sleep Day. Let's pay more attention to sleep! One-third of a person's life is spent in sleep. As an essential process of life, sleep is an important part of the body's recovery, integration and consolidation of memory, and is an indispensable factor for health.

莎士比亚说：“人生第一道美餐就是睡眠” 。良好的睡眠，会让我们第二天拥有充沛的精力，使我们的学习和工作更上一层楼。青少年拥有良好的睡眠习惯可以使身体发育好，学习更积极，思维更敏捷，精神更集中，免疫力增强，不易感冒。

Shakespeare said, "The first good meal in life is sleep." "A good night's sleep will give us plenty of energy the next day and take our studies and work to the next level." Having good sleep habits can make the body develop well, learn more actively, think more quickly, and concentrate more mentally. It can strengthen the immunity, so that we are less likely to catch a cold.

成年人拥有良好的睡眠习惯，可以使精神焕发，工作积极性更高，思维灵活，精力充沛，身心更健康。老年人拥有良好的睡眠习惯，可以远离或减少各种疾病的困扰，一些器官供血更流畅，延年益寿，心情更舒畅。

Adults have good sleep habits, which can make them refreshed, more motivated, flexible thinking, energetic, and healthier. When the elderly have good sleep habits, they can stay away from or reduce various diseases. The blood supply to vital organs can be more fluent. It helps to prolong life, improve health and elevate mood.

对于我们中小学生来说，我们每天要保证9-10小时的睡眠。以前，我们在学校里，每天都能有1小时的午休时间，加上晚上睡觉的时间，我们完全能保证10小时的睡眠。

For our primary and secondary school students, we must ensure 9-10 hours of sleep every day. In the past, we were in school, we could have 1 hour of lunch break every day, plus the time to sleep at night, we could fully guarantee 10 hours of sleep.

在上网课的日子里，我们该如何保证我们的睡眠时间呢？在这里给大家几点建议：一、早睡早起，养成有规律的睡眠时间，一般比较理想的就寝时间是晚间9:00-10:00。

On the days of online classes, how do we ensure our sleep time? Here are some suggestions for you: First, go to bed early and get up early, develop a regular sleep time, generally the ideal bedtime is 9:00-10:00 pm.

二、睡前不要吃太多东西，不要玩IPAD和手机。我们可以进行纸质书的阅读，可以听父母讲一个故事，或是静静地聆听一段舒缓的音乐，让自己全身心放松，以便快速进入睡眠。

Second, do not eat too much before going to bed, do not play IPAD or mobile phone. We can read books, or listen to parents to tell a story, or quietly listen to soothing music. Relax ourselves, and to quickly fall asleep.

三、天气渐渐热起来了，我们中午可以坚持1小时的午休，缓解上午的疲劳，以饱满的精神状态迎接下午的学习活动。

Third, the weather is getting hot. We can insist on a 1-hour nap at noon, to relieve fatigue from morning and start the afternoon learning activities with full of energy.

每天坚持锻炼，避免压力。网课期间，老师给我们安排了运动的时间和任务，大家一定要坚持完成喔！

Fourth, insist on exercising every day to avoid stress. During the online class, teachers arrange the time and tasks for us to exercise, and everyone must insist on completing it!

综上所说，我们要保证良好的充足的睡眠，需要我们合理安排自己的时间，学习时就认认真真学，玩耍时就痛痛快快玩。这样，我们就能每天拥有一个舒舒服服的睡眠了。 从今天起，让我们一起争做睡眠管理的小主人吧！

In summary, we need to ensure good and adequate sleep. We need to be able to arrange our time reasonably. Study hard and play hard，so that we can have a comfortable sleep every day. From today on, let us all be the little master of sleep management!

【第一书记话时事】

相信，是一种力量

亲爱的同学们、老师们、家长朋友们：

早上好！

阳光明媚，暖风吹拂，最是一年春好时，我们曾经在美丽的深圳探寻春天的足迹。但，这个春天，不一样。就在过去的一周，深圳一夜之间按下了慢放键：全城公交地铁停运，小区实施封闭管理，企业员工居家办公，停止一切非必要流动活动，深南大道暂别车水马龙，平安金融中心暂别灯火通明。

有人问：“这个春天，你们真的能挺住吗？”从一个春天到另一个春天，40多年来，深圳从改革开放的试验田到科技创新的高产田，从“世界工厂”到中国创新之都、国际创新之城，深圳一步一个脚印坚强地走了过来。我们相信，无论多难，深圳的春天总是繁花绽放！

在深圳，有奔赴在“菜篮子”供应场上的公仆，有奋战在24小时里的天使白、志愿红、守护蓝，有力争上游成千上万的深圳队长们。我们相信，他们，让深圳拥有着坚毅前行的速度！他们守护的，是中国的南大门。我们相信，山水相依，深港同心！

同学们，全球正在经历新冠肺炎疫情流行高峰，我国周边有些国家和地区不断刷新单日新增病例最高纪录，疫情输入风险不断加大，传播快、隐匿性强的奥密克戎变异株让我国的疫情防控工作经受着巨大的挑战。但，我们相信：坚持就是胜利！

同学们，目前，我们正经受着疫情下的居家学习生活的考验。居家，不是放下，更不是停下；学习、劳动、锻炼，我们都得认真抓，用实际行动为自己当家。

可喜的是，深圳已经恢复运行了，部分区域生产生活有序恢复，精准防控取得了成效。我们相信，在不久的将来，我们又可以到深圳湾公园追逐可爱的浪花，到大鹏基地欣赏金黄的油菜花。

来吧，亲爱的同学们、老师们、家长朋友们，相信是一种力量！希望大家继续做好个人防护，积极配合社区核酸检测，及时向班主任报告检测情况。让我们并肩齐努力、同心共战役！让我们共同期待，疫去春来，深圳杜鹃花开！

撰稿/刘玲玲 李智颖

翻译/焦阳 陈李 周金凤

资料提供/胡雅琼 

编辑/燕子