☆Don't read from a backlit device at night (such as an iPad). If you use a portable electronic device to read, use an eReader that is not backlit, i. e. one that requires an additional light source such as a bedside lamp.
☆Change your light bulbs. Avoid bright lights before bed, use low-wattage bulbs instead.
☆When it's time to sleep, make sure the room is dark. The darker it is, the better you'll sleep. Cover electrical displays, use heavy curtains or shades to block light from windows, or try an eye mask to cover your eyes.
☆ Use a flashlight to go to the bathroom at night. As long as it's safe to do so, keep the light to a minimum so it will be easier to go back to sleep.
Title : Naturally regulate your sleep-wake cycle
Passage outline Supporting details
Deciding factor ☆ Melatonin, a hormone that (71)__________ naturally, helps regulate
your sleep-wake cycle.
☆ (72) __________ melatonin in the evening makes you sleepy, while
less melatonin during the day makes you (73) __________.
Disturbing
(74) __________ ☆ Long days in an office away from (75) __________ light
☆ Long hours in front of the TV or computer screen
(76) __________ to
increasing light
exposure ☆ (77) __________ off your sunglasses in the morning
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