Steps for More, and Better, Sleep
By JANE E. BRODY
In general, adults need at least seven hours of sleep, and being mindful of diet and exercise during the hours leading up to bedtime can help ensure a restful night.
《中英對照讀新聞》Melatonin production falls if the lights are on 亮燈會減少製造褪黑激素
Melatonin production falls if the lights are on
Having the lights on before bedtime could result in a worse night’s sleep, according to a study to be published in the Journal of Endocrinology and Metabolism. The research shows that the body produces less of the sleep hormone melatonin when exposed to light.
Sleep patterns have been linked to some types of cancer, blood pressure and diabetes. The US researchers also found lower melatonin levels in shift workers. The pinal gland produces melatonin through the night and starts when darkness falls.
Researchers have shown that switching on lights in the home switches off the hormone’s production. In the study, 116 people spent five days in room where the amount of light and sleep was controlled. They were awake for 16 hours and asleep for eight hours each day. Initially the patients were exposed to 16 hours of room light during their waking hours. They were then moved onto eight hours of room light in the morning and eight hours of dim light in the evening.
The researchers found that electrical light between dusk and bedtime strongly suppressed melatonin levels. With dim light, melatonin was produced for 90 minutes more a day.
shift：名詞，輪班。例句：Are you on the night shift or the day shift（= Do you work during the night period or the day period）?（你是上夜班還是日班？）
switch on/off：片語，開啟／關閉。例句：switch the TV off/on （把電視關起來／打開）
supress：動詞，壓抑。例句：She couldn’t suppress her anger/delight.（她沒辦法壓抑怒氣／喜悅。）
Definition of bedtime
Definition of restful