Many aspects of modern life can change your body’s natural production of melatonin(褪黑素) and your circadian rhythm(生理節(jié)律),Bright lights at night-- especially from exposue to LED Lights and TV and computer screens-- can make your body think that it’s time to wake up. 1.

Say no to late-night television.

Many people use the television to calm down at the end of the day, but this can produce an unexpected result. 2.If your favorite TV show is on late at night, record it for viewing earlier in the day.

3.

Not all e-readers are created equal.Devices such as the iPad, are more disruptive(破壞性的) than those that are lighted from the front, such as the Kindle Paperwhite.Other smart choices include e-ink readers that don’t have their own light source and good old-fashioned books.

When it’s time to sleep, make sure the room is dark.

4. Use heavy curtains or shades to block light from windows, or try s sleep mask to cover your eyes. Also consider covering up or moving any electronics that give out light. Even the red numbers on a digital clock can disrupt sleep.

Keep the lights down if you get up during the night.

If you need to get up during the night, avoid turning on the lights if possible, If you need some light to move around safely,try fixing a dim nightlight in the hall or bathroom or using a small flashlight. 5.

A.Say no to all e-reading.

B.Be smart about night makes you reading.

C.Waking up early makes you tired.

D.The darker it is, the better you’ll sleep.

E.Try listening to music or audio books instead.

F.This will make it easier for you to fall back to sleep.

G.Here’s what you can do to keep you sleep-wake cycle better.

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