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Naturally regulate your sleep-wake cycle

Melatonin(褪黑激素) is a naturally occurring hormone(激素) that helps regulate your sleep-wake cycle. Melatonin production is controlled by light exposure. Your brain should produce more in the evening, when it's dark, to make you sleepy, and less during the day when it's light and you want to stay awake. However, many aspects of modern life can disturb your body's natural production of melatonin and your sleep-wake cycle.

Spending long days in an office away from natural light, for example, can impact your daytime wakefulness and make your brain sleepy. Then bright lights at night—especially from hours spent in front of the TV or computer screen—can hold back your body's production of melatonin and make it harder to sleep, However, there are ways for you to naturally regulate your sleep-wake cycle, improve your body's production of melatonin, and keep your brain on a

healthy schedule.

              Increase light exposure during the day

☆Remove your sunglasses in the morning and let light onto your face.

☆Spend more time outside during daylight. Try to take your work breaks outside in sun light, exercise outside, or walk your dog during the day instead of at night.

☆Let as much light into your home/workspace as possible. Keep curtains and blinds open during the day, move your desk closer to the window.

☆If necessary, use a light treatment box. A light treatment box can create sunshine and can  be especially useful during short winter days when there's limited daylight.

            Improve melatonin production at night

☆Turn off your television and computer. Many people use the television to fall asleep or relax at the end of the day. Not only does the light hold back melatonin production, but television can actually excite the mind, rather than relaxing it. Try listening to music or audio books, or practicing relaxation exercises. If your favorite TV show is on late at night, record it for viewing earlier in the day.

☆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 (76)__________ naturally, helps regulate  your sleep-wake cycle. ☆ (77) __________ melatonin in the evening makes you sleepy, while less melatonin during the day makes you (78) __________.
Disturbing (79) __________	☆ Long days in an office away from (80) __________ light ☆ Long hours in front of the TV or computer screen
(81) __________ to increasing light exposure	☆ (82) __________ off your sunglasses in the morning ☆ Spend more time outside during daylight ☆ Keep curtains open and sit close to the window ☆ Use a light treatment box especially in (83) __________
Methods   of improving melatonin production	☆ Listen to music (84) __________ of watching TV ☆ (85)__________ reading from a backlit device   ☆ Use low-wattage bulbs ☆ Use heavy curtains to make the room dark   ☆ Use a flashlight to go to the bathroom